POW day at sunshine

Today is opening day at sunshine ski resort. On Tuesday they had 24cm of snow drop and because it was opening day nobody had touched it.

Jed and I were about the 6th person down Wolverine run, Jed biffed it and all I saw was a mushroom cloud of powder in the air. The people on the chair had a good laugh as did I when I fell over from laughing too hard :) We were waist high in powder on that run.... it was great. By the time we got back to the top for another run there must have been 20 tracks. Our timing was great.

It's kinda weird how I have been working on strengthening my hips for my running issues. Now my super load bearing cycling Quads were quivering today. I was kinda disgusted with myself, not being able to finish a run with out stopping 1/3 and 2/3 down. We didn't do a full day, both of us had the opinion that we did not need to kill ourselves on the first ski day.

What's that phrase... a bad day skiing beats any day in the city :)

I AM IN!!!!!!

I just got an email from the folks at The Great White North Triathlon.
They had a spot available and I am in now!!!!

My summer just got a whole lot more interesting !!!

www.gwntriathlon.com July 6, 2008
www.sylvanlaketri.com July 26, 2008

Early Winter Plans

Well the great spreadsheet has spoken. The EMS race test went well. So here is the battle plan to avoid getting HUGE this winter.

1) I plan on running every other day, on days I work I go hit the treadmill, days off hopefully will be outside.
2) I gotta start riding the bike to work 2 shifts per week, it's so depressing thinking how much I rode before I bought my car (damned... I can't believe I haven't found a name for the Saturan yet)
3) at least once on my "weekend" I am going to Yoga class at MRC. I found a podcast or two to do probably before sleep just because it gets me so relaxed.

EMS Night Run

Wow have I been ignoring this blog for a while, mind you I am starting to wonder if people are actually reading this other than the Spammers that keep leaving comments.

I have been focusing on strength training with Running on a treadmill for the last month. So this race was a bit of a test to see if my hip is getting stronger so that I don't have so much pain in my calves. Oh I have been taking Total Immersion swim classes and I wish I had taken this a few years ago. Prescription goggles, new swim style, stronger hip... I better keep this up for July 8 at Stoney Plain Half Ironman www.gwntriathlon.com so your all invited now that I have announced this.

Ok to race. I tried a few different things so I want to remember the lessons learned because I think they worked. I wore shorts, Long + Short shirt, Run Hat, Sidewinder bottle holder with Noun in it and I drank 3/4 the bottle. The temperature was probably 8C and cooling as the sun went down. I also had a nap in the afternoon.

I went slow for the first km I actually kept behind this large guy that was speed walking. As the mass started to break into the usual groups as all races do, and what luck I was near the front of the slower group and I let a gap build and then I started to run at a comfortable pace and started picking off people for the second km. I did notice that the KM markers were off, the first one arrived way too quickly. I am so glad I don't pace myself using them anymore, Garmin is the King.

Looking back at the numbers I could figure out why K3 had an average of 7:30m/k.... until I looked at the map and realized I walked the bridge. I had been running with a lady and her 6year old daughter. I laughed with a volunteer saying "I will be so upset if that kid beats me"

But now that we have turned back and as you can see on the graph my HR just keeps going up. I ran with this lady I had seen at the start and she was overheating and expending a lot of energy to keep her pace. I was feeling very relaxed and I felt I could have a conversation if I choose too. Ok so it was a bit of an ego boost, I'll take it.

So I got to the last bridge and ran behind this BEAUTIFUL lady, it broke my heart to pass her. So I got myself across the bridge and realized that I pushing a bit harder and so I backed off just a hair so I wouldn't blow up before the final corner like I did for at Hypo Half

So I get to the final corner and increased my pace but then all of a sudden I heard all kinds of foot steps going on behind me. A quick shoulder check and I saw someone trying to pass me. SO KICK IT!!! I felt like the Tornado finishing a sprint stage of the TDF. The part that made me happy is that I was able not not let them pass me.

I felt great, my calves were aching but that I can handle it's when the scream and make me cry that is different. So I think my 5km test of my fitness went well and I am happy.

64

31:07

6:14

929

Randy

MILLER

M

64/161

a WOW kinda night

OK first off check out this her name is Feist and the song is called 1234.... Ok you all know my music taste is on the Harder/Faster/Louder side of the scale. This is so not my usual style it is upbeat with no drum or base and her voice is like WOW!!!!. Well I saw this video a few weeks ago on Much Take Over and it has been in my head ever since... of course I didn't see the band name until today when I saw it in the Ads for the new Nano Ipod. Check her out!!! I just finished downloading all 4 of her albums!

http://www.youtube.com/watch?v=p8Z-DIAthbM

Ok the next WOW was I did my first lesson in Total Immersion swimming... I got out of the water after an hour and I felt GOOD. No exhaustion, no Fatigue, no hunger, no pissed off hating life!!! I know it was only drills tonight but something clicked.... I should have gave this a better try 2 years ago when I read the book. I should have researched to find a coach in the area...

DOH!!!

I have just realized that my IMC post was super long... with no pictures :( I will have to fix that.... I only took a few hundred photos of that exciting weekend. My turn in 2009 Look out I got a plan! Ok now I just have to update "the spreadsheet" (quit laughing Ella!!!)

Now that I am on this path, my workouts have been going better. There has been a lot less 'randomness' going on. I have started back at square 1 with running. 20 min on a treadmill at Mount Royal College. Now that class is in MRC provides much motivational views ;)

I have even signed up for a few Running Room Events (EMS night run, Santa shuffle, and Resolution) to provide mini goals to get my ass moving.

But here is the big change for me. I have got myself into a Total Emerson swimming class.

Yes I know how to swim but this class will teach me to swim more efficient. Those that have watch any of my triathlons know that I am by far the most inefficient swimmer out there, I come out of the water last and out of breath! Mind you know that I have prescription goggles getting lost in the water is now a thing of the past.

IMC Run and Finish

As we parked the car and hiked to the run course I saw the Third Place Lady, Heather Fuhr, go by looking strong. So we waited for Greg to come in on the bike. I saw Sister Madonna come in, Santa Clause, and the Mtn Bike guy. There were so many people, but no Greg. We checked our watches, did the math and figured it was going to be close. Greg did finish the bike but 0:02:30 past the cut off. The three of us looked at each other and collectively said “oh crap”, we watched over the fence as the people took his chip from him. I have never felt so emotionally low for another person. 2.5 mins that was all he need to make up. But there was a head wind for the last while, he said he got into the soft shoulder a few times almost crashing, he also realized he probably didn’t need to change his socks at the Special Needs Station. He was already doing the math as to where he could have made up those precious 150 seconds.

As a group we got his gear and him as far as possible from the finish area. We actually went completely around the block the long way to do so. But every 30seconds we could hear “Joe Blow from hometown Alberta you are an Ironman!” we took him to a nice Italian restaurant and our waitress had large assets. Thank goodness Jen was there to keep us in line. I had forgotten what I wanted a few times before it was my turn to order.

We sent Greg to his hotel to hopefully get a good night sleep. Mike and Jen took off to Kelowna where they were staying and I went back to the finish area. I was sitting in the bleachers wishing I had packed some jeans because that wind was blowing off the lake was Freezing!!! I saw Mark from Speed Theory pass by and chatted with him and his girlfriend (I can’t remember her name right now). It would have been cool to be his co-pilot in a support car, but I had a blast today anyway. The top three guys came out and tossed some Frisbees to the crowd and I drove back to my campsite around 11pm just in time to see probably the last 5 people on the run course. I don’t think they all made it before the midnight cut off because the last lady’s name didn’t appear in the results page the next day. I called it a night and I missed the fireworks but considering I had possibly six hours of sleep the last two nights it was a good day of supporting the sport I love.

IMC Bike

I was planning to just go out to Yellow Lake and watch everyone but now that I had an athlete to follow I joined Mike and Jen chase down Greg in the car to get photos of his day. We first caught him 10km out from Osoyoos and he had a grin from ear to ear when Jen and I leaned out the car window hooting and hollering at him. We got ahead of him and pulled over to wait for him to go by then pile back into the car. We got over the top of Richter Pass and waited on the down side. Just as he came into view a RV pulled over and parked as we watched. Jen flipped out at them hard. So off we go and pass him again I got a very good photo of Greg along side of us in the aero position.

We stopped for lunch near the entrance to the out and back section. Then we made our way to yellow lake where all the rabid fans were. I have been to the World Cycling Championships in Hamilton, On the side of the road at a Class 4 Col in a stage of the Tour de France, And in Paris for the final stage of Lance Armstrong’s 7^th yellow jersey. And by far there was more positive energy and care projected at these athletes climbing this freeking mountain pass. Remember the year they put an ITT on Alpe du Hez?? Ya it was that kind of energy you could feel through the TV, but this was live and I loved it!!!

I was able to see Amber Dawn I saw the bike before I realized it was her. By the time I called her name she was 100 feet up the hill so when she turned back she didn’t see me. I watched one guy hit the ground; he got caught in the loose gravel. We finally were able to move down the back side, they had restricted the car traffic so that they could give two lanes going down to the bikes. They were using it when overtaking a slower person. This one guy bombed down we clocked him doing 75kph. There was a bit of a pile up on the rollers, two guys were in the ditch and 3 more were down on the shoulder of the road. I think one guy messed up his shoulder pretty bad. As we went into town EMS was blasting out towards the scene. And no it was not the guy doing 75.

IMC Swim

I lay awake from 3am to 5:30 when I got myself out of bed and headed off to the swim start. Man that is one sight to behold. 2600 of your closest friends forming the largest mass swim start in Ironman history. It was a party on the shore for the spectators. They opened up the beach and the spectators all moved onto it. Many waded out in the water to form the lines guiding the swimmers to shore. They stayed there for over 2 hours! It was great to see the fast guys come in. But because of my summer I was cheering for the last few. I should mention I bumped into Mike and Jennifer from my Running Room days and they were here to cheer on Greg. Now Mike, Greg, Geo and I all started Tri at the same year. Greg is the first of us to put his toes in the sand at an Ironman. Greg is quite the character once you get to know him, which is difficult for some people. So he did not have a support crew like some of the people at IMC, one person had 3 vans following her. We cheered like crazy when we saw him out of the water and he was smiling! Jen said the swim is not Greg’s strongest event so for him to be smiling he did alright!!

So we are getting close to the swim course closing and there are three people getting close. The announcer says if they stand up and they are in waist deep water they get to keep going. The crowd went ape shit!!! I have never seen so many people giving out so much positive energy. The closest two made it, the third of that group did not. There was also 2 other people out in the water. So for 3 people plus the 3 that called it quits in the water and came back by boat, their day was done. There was no Chris King asking for the family of the people still in the water what there times were like, how good of biker are they. It broke my heart. If I had not been with a few friends I would have openly cried for the people that didn’t make the cut off.

IRON MAN CANADA!!!! Pre race

Last shift was Thursday and the fireworks were cancelled, plus TR was busy so I just went home and packed. Friday I woke up and started driving. I had a few plans change; I did not meet with Lori. I drove straight to Kamloops instead of meeting half way and then I would hike and camp. So I blast my way to Leah’s house. All I knew is that she lived on the North Shore. So I kept following the signs, when I got close I called her up and we had some confusion as to where I was in relation to where she was. So I remembered she said 12ave and I found a Casino parking lot and pulled over while waiting for her to find her map and call me back. She found her map and I said where I was. I was just across the street, what are the odds? So she has just moved in and not everything was in its new place, so I was entertained by watching her relax and chat with me but Kyle was itching to have all the big stuff in place.

So we go out for supper after looking at photos of Leah and Betty’s trip to China and a scrap book Leah made when she was very young and there were some cool photos of me as a lad. We drove around looking for a pub to eat at and found this Irish place. They offered a 3 POUND burger!!!! I hadn’t eaten much that day so game on!! Well I did about ¾ of it and began to feel rather disgusted with myself and I could not finish it. I tried eating a few pieces of lettuce from my salad but that did not feel right either.

In the morning we took off together. Leah and Kyle were going back to Calgary to pick up Andrea to take her to Edmonton and then they were to drive back to Kamloops. The things you do for the people that are taking care of your cat J I drove to Pentiction. I had planed on dropping in on my coworker Friday night while she was on vacation but because I drove straight to Kamloops it would be backtracking and I really wanted to get to IMC.

It was nice to drive on the highways that a few years ago I was riding on. I saw the Pentiction sign on the side of the mountain and became very happy. I stopped at the visitor info booth and got a Program and a spectator map for the race. The people there were very informed of the race and were happy it was here. So I got to lakeshore drive. The grandstands are all ready set up and every where you look there are fellow triathletes hanging around checking out one another and their bikes. I checked out the athlete’s village and bought some IM gear. A shirt that I will never wear but it will provide inspiration, a shirt I will wear because it does not say IMC on it, a car flag, and a Head Sweat running cap celebrating the 25 anniversary. I listened to an interview of the Head of the WTC and he has some interesting stories of past Ironman events he has put on.

I realized I better get a camp spot so I drove off, I realized that one of the campsites was right on the course… so guess which one I camped at J yah baby!!! Half the campground was athletes the other 40% was supporters and maby 10% had nothing to do with it and were getting nervous. There was one kid with a voice like a fog horn and around 9:30 you could tell the 90% were sending vibes saying shut up were going to bed. Of course at 4am we woke them all up. I wish the guy with the Harley had started it up at 4am it would have had the right start to the day. LOL!!!

Plain of Six Glaciers Tea Hut Hike

So I had the bright idea to go for a hike, look at the map 5.5km to the Tea Hut and some more to get to the foot of the Glacier. The weather was to improve, the last few days of being stuck inside while it rains was getting to me. So I load up an take off. As I get in the mountains the clouds are low and I start to wonder what kind of views I am going to get. I arrive at the parking lot at the Chateau and it doesn't look so good. Lots of people are gearing up so what the heck. Grab my bag and realized I didn't have a hat, oh well.

Started on my way trying hard not to elbow my way past the tourists taking photos of them with the fog so thick behind them it could have been anywhere. Why is there always one guy with a TV camera running around like a fool zooming in on weeds? Ok yes they have a nice flower but they are weeds!!! Oh I am here to get back to nature not get angry by idiots.

The lake shore is nice and wide and fairly flat. I found myself with a couple going my pace but they weren't very talkative. At the end of the lake there were people on horseback, which explains why the rocks were slippery. Horseshit. The fog was lifting and the other side of the lake was becoming visible. It reminded me of that bike ride out the plant, tops of hills poking out of the fog. It was nice. So off I go, it is warming up and I stopped to take off a layer and get the hiking pole out, might use it for the first time. I chatted for a moment with another couple. We were going the same pace and they were very entertaining. We swapped stories all the way up the hill, and I answered their questions of the area.

On one of the trails leading to the upper section we hear that someone saw a bear. But it was above us and we were aiming for the tea hut, if I did the route I had planned on I would be on that trail later on. There is a very steep section where it is switch backs, good grief that was a good climb. I think that hiking pole was helping my hip because my calf only got a bit stiff not sore like running. So we finally make it to the tea Hut and had to assure them that their really was tea at this hut. I realized I didn't take out any cash so I was just going to eat my snacks but they offered to pay for a PB&J sandwich for teaching them of the area. It was a good trade, the bread on sandwich was soooo good!!

It took about 2:15 to get up and we practicly ran down because it took 1:30. It was funny to see the looks on people's faces going up as we went down... some were ok but others were like WTF did I get into. Reminded me of when as a kid we took a hike around Upper Kananaskis Lake and mom got the bonk really bad.

So we get back to the hotel and swap emails, their luggage was lost by Air Canada but good news it was on the van driving out to Lake Louise at that moment. So they were without the camera, I promised to email them photos.

I put the photos into a collage with this software I found last week. It's kinda fun :)

Tour de Bow Hill Climb

August long weekend rolls around and it is time for the other big Tour that I pay attention to. This one is a bit more local though :) This year I have to work while the Crit is on, which is disappointing because it is a very spectator friendly event to watch. So I took off a bit early on Sunday and went to COP where they hold the Hill Climb competition. The course is 1.5ish KM long about5 turns and the record is around 3 min a whole lot faster then I can do that's for certain. So walked up about halfway and watched for a bit. I wandered down to the start just as the Cat 1&2 were starting. It was nice to check out the bikes these local racers are on. I happened to bump into two guys that race for Crankmasters group that is putting on the ITT that I thought about doing.

Going to the Sun Road

Oh I have been thinking about this ride for a year now.... I had the bright idea that this would be the "weekend" for it. I finished my shift on Monday and didn't really feel like driving for 4 hours not certain if I had a campsite to crash at or not. So Tuesday I got my but out of bed a bit later than I planned, guess 4 days of alarms going off at unholy hours has it's toll.

I packed up the car and headed south. I stopped in Naton to check out the air museum. I know I have drove past it a few times and the Lancaster wasn't visible like it had before so I was worried. but nope they have made room in the hanger for the old aircraft. I made my $5 donation and spent a few hours checking out displays.

I grabbed a slurpy in the next town and kept on moving. I kept looking out the window and just in awe of the rolling fields trying to take photos as I drove. I finally made it to the border the guys wished me luck when I told him my plan to ride the highway. I kept hoping for a car to be in front of me because I was paranoid that I was speeding. Those Mph numbers are hard to read when your looking at mountains:)

I payed my $25 park fee, which is good for 7 days.... why????? all I wanted was a two day pass!!!!! So I drove right past the campground I wanted to stay at... the lake was nice so I kept on driving. Thought to myself that I should drive this thing and then ride it tomorrow when the sun isn't so hot. So I keep pulling over at the spots and took photos like a crazy tourist. Keeping track of how long I had been climbing till the top.

Ok if I had problems with the last hill on the Sylvan Course.... WHAT MADE ME THINK I COULD DO THIS MOUNTAIN PASS???????????????????

This is an alpine road, no shoulder, WINDY, and it has metal grates across the road to keep the water from going down the road. All I saw was an easy way to DIE trying to go down this road on my bike..... So I drove to the west end and got a campsite. I sat and read some of the magazines I brought along. I just chilled out and relaxed. I realized late in the day that I all I had to eat was a baggett, slurpy, and 3 granola bars. So I went to the camp store got an ice cream and a bag of chips. Then I realized there was a restaurant.... oops I thought I would eat breakfast there.

Slept like crap! couldn't get comfortable sliding down my mattress, I found that what I thought was level when I set up the tent wasn't even close!

Got up and packed up the tent, thought about breakfast... didn't have any. Drove to Whitefish and kept on going. Got to the boarder and waited. I always get nervous trying to get back into my own country.... every time I have crossed in a car it was always a great big pain in my ass compared with entering the states. I guess they have to balance the hatred in the airports the US customs creates.

I got onto highway #3 and recognized places I had camped as I biked it a few years ago.... man I have to do that again! Anyway I got to Kimberly and walked around and again thought to myself" this is it?" hope back in the car and keep going. I was thinking about camping at Wasa Lake but ...... keep on driving. Thought about stopping in Farmount to go to the hot springs but blew past the corner.... thought about the the Radium Hot springs and you guessed it went past that corner too. Guess I was in the mood to just drive and listen to the podcasts I had on my Ipod. Well blow past Banff and finally stop for some food in Canmore.

I got home and went to the gym for a swim and a jog on a treadmill. How stupid am I! I could have swam in a lake and ran in some nature.... oh well it was a good road trip.

Sylvan Lake 1/2 Ironman Race

1:17:24 swim + 4:04:07 Bike + DNS Run = DNF 5:21:31 / 288 of 288 swim + 270 bike + did not start run = 280 overall

I ended up with an average speed of 23.7k/h & Avg Heart Rate of 155 & a max of 240!!!! My computer says I peddled for 3:49:30. So I spent about 14 min stopped at an aid station or in Transition.


So the story:

I woke up and felt well hydrated and rested and quite a bit calmer from the Drama that I created for myself yesterday. Breakfast was a package of Oatmeal and a water. I arrived at Transition and there were a lot of bikes already racked up. I walked around sucking on a gatoraid looking at the bikes. I walked down the beach to get away from the energy and find a shorter line up for a bathroom. I got complements on my jersey which will always be my race jersey from now on I think.

THE SWIM

So I got the wetsuit half on at 7:30 and made my way to the race meeting. boy that thing is tight this year :) I found the family just before it was time to get in. At the appointed time I climbed down the ladder and got in the COLD water. I splashed my face to get used to the water. I had to keep myself calm due to my heart rate was pounding in my chest. I realized they were singing O' Canada and as soon as that was done We were off!!

I was able to kinda keep up for the first leg of 700meters I could see other Green caps so I felt good. I was last so I had a Kayak crew with me, they let me hang on to rest once when they weren't moving. I was glad I had the earplugs working but they did hinder me hearing their helpful directions. I remember looking at my watch and it said 25 min just before I made the turn.

The second leg sucked absolute bollicks!!! I couldn't see the next marker, I was looking into the sun, blind, tired. I finaly hit the lap on the watch after the 2nd corner at 0:44:08. I did the math in my head to get out of the water by 1:10:00 and I knew it would be close.

So I kept sighting on the white tents at the transition area but that caused me to go off course because there was a yellow triangle at the end of the peir that they wanted people to go around. So I added a good 100 meters to my swim for this error. But I got an escort from all the volunteers that were in the Kayaks, I found out it was a tradition to form an arch with their paddles for the last swimmer to go under but it didn't quite work out.

** side note= I have to thank my mom. I found out after the race that they had been paged over to the announcers area. I had read on the website that if you were past the deadlines they would have a conversation with the athlete and the Race Doctor to see if you could continue. Well the announcer (who is the famous Ironman announcer) asked my mom for my previous race results kinda grilled her for a few moments to find out if I had entered this on a whim and if I could continue. She told him I climbed Ventoux a few times (the only mtn in France she could remember I did) That was good enough for him.

SO I get out of the water and Here him say. "Ladies and gentalmen our last swimmer is out of the water, he is Randy Miller who has climbed Ventoux a couple times so we know he has the power on the bike but we shall see after a hard swim like that"

I could not get my arms out of the wetsuit as the blood rushed out of my head. the wetsuit strippers got it off me and helped me up and off I went. I got my bike shorts on over the swimsuit couldn't balance enough to put my socks on. Sucked back some juice and off I went.

THE BIKE

I took off and my heart rate was 180 for the first km, it took about 7km for it to level off and I felt alright.... but it took going up the first rise to help me get my pace comfortable.

I saw another bike up a hill ahead of me on Highway 11 just before the Ecvill corner. I passed him just as we entered the town. He was having a rough go and I passed him like he was standing still. I felt really good and spent time in the aero bars. I got to the start of the out and back in 1:10hr / 28km and there was a constant stream of bikers heading out and many shouted words of encouragement.

I passed a lady that had two flats and had called her husband to pick her up. I got to the turnaround at km #37 / 1:30hr and Wanda, Rob and my Mom were there to cheer me on. I felt so happy to be feeling so well when I saw them. I had a volunteer pull over and remind me to turn right at the stop sign. When I got to the corner the volunteers had taken off. Which I understand because it was getting hot and the course was well signed.

So I climbed the first hill feeling alright looking at the Garmin it was the tallest of the hills. As I climbed this a convertable with the ATA refs pulled up to check on me. I swear I was talking to Lisa Bently, I know now that it was not Lisa but for that moment I was talking to the Queen of Ironman Canada. I pulled into the aid station and realized that I had not drank much for the last 20km because my front bottle was almost full. When the ladies asked how I felt they offered me and Advil for my back pain (damned Aero position) One of the ladies was a Body Marker volunteer and she was concerned that I didn't get marked but they had all worn off. So they only told me there was one hill left. I knew they were lying to me but it was a good effort.

So off I go on to the next hill and halfway up it I got rather depressed and realized that I was bonking... not drinking for the previous 20km would be the cause. so I just started looking at the birds flying around and slowed down a bit. Well I here this Engine retard brake flip on for a few burps. I always like it when the big Rigs do this, just lets you know they are comming behind you. Well I had a fleet of Schlumberger Fracking trucks pass me. Each and every one of them gave me a lane of room and had slowed down so the wind coming off them wasn't too bad. It somehow lifted my spirits, I do not know why seeing your company logo go by would do that but it did. It made me forget about the Punks that dropped a water balloon in front of me, I was scared it was a glass bottle.

I made the last turn on to Highway 20 and it was buisy!!! Then another Convoy of SLB truck go by in the other direction... so I waved at them all!!! The final aid station I got a cookie and a mini donut and poured a bottle of water over my head to cool off. but as I drank the second one the top popped off and sprayed the lady that gave it too me.... apparently they had placed bets if that would happen and it had not happened till I came along.

So last hill I am off and I was in full bonk recovery mode. I made up my mind that I would do more harm than good to start the run. I pulled my ass up that hill and as I came down the other side I cheered the runners on. The last few Km's I had not figured out earlier so when I was told to go down this side street I found I had to share the road with /inbound runners/ outbound runners/ people parking their cars/ people driving down the road/ and four volunteers yelling instructions to me. I got a bit of information overload trying to safely navigate this stretch and kinda snapped at a volunteer and quickly appologised he was just trying to get me into the right path. So I am biking down Lake Shore Drive and had to dodge a few people trying to get to the beach. at one point there is a guy with a cooler standing in the middle of the path. so I yell out "you better pick a direction soon bud" and he had the most shocked look as I bore down on him at 20km/hr.

All of a sudden I hear my name and a bunch of cheering from a pub.... I thought some of my old TeamX members recognized me and that they had been done for a while. But it was my Coworkers that came to cheer me on. Amanda, Jed and Dom. They told me later that the whole pub was shocked because they cheered and then the girls bolted out and across the street so they could take pictures. The waitress had her eye on Jed hoping they didn't skip out on the bill. I see Rob standing on the side of the path and cheering me.... "NO RUN" I tell him as I pass. So my family meet me in transition taking photos, I was happy that I was done.

THE LAST FEW STEPS

I took off my helmet and the volunteer starts to yell to clear the path and I tell her no worries I just want to walk over the timing mat and get my time. So I had the Race Nurse escort me to the mat motioning to the announcer that I was done so he did not call my name, and I take off my chip. She says you shouldn't have to do that, but I already had it off and handed it to her. So we walk back away from the line and the volunteer that places the FINISHERS medal puts one over my head. Dom told me I had a very angry look on my face, which explains why this poor lady had this look of what do I do when I tried to stop her from putting one on me. I took it off and said "I haven't finished, I just did the swim and bike, I do not deserve this, hopefully next year" a few spectators saw this and I heard a few gasp when I gave it back... One guy patted me on the back and said "next year will be your year"

So I get back to where Amanda and Dom were having their smoke out of the way and they jokingly say give us your most exausted look.. So playfully layed on the grass like I had passed out... Well at this moment I realized that my nurse friend is the nurse that would not leave me alone after Innisfail until my cousin Andy grabbed my arm and basicly told her to take off. SO I shot up and sit nicely and take the water from her and show that I am not dead yet. She chatted with me for a bit and shared some shiftwork stories of how hard it is to make training work.

I jumped into the lake after introducing the family and coworker cheer squads. I love cooling off by sitting in the lake after a race. I had given my sister a recovery drink flask the night before with instructions to mix it and give it to me as soon as I was done. She offered it to me 3 times and I realized that she was going to keep pushing it until I took it... She has seen in the past how out of it I could be and saying I didn't need it was not an option.

I felt good even though I was worried I would be upset that I didn't start the run. But it was nice to sit and have a conversation with my family after the race.

When plans go bad

Well, my plans or my comunication of my plans did not go so well today....

My shift is over at 6:45 and of course I was on the Desk checking the flow of data. My teammate asked yesterday to take off at 3:30 due to a wedding out of town. so I missed the boat and lost that race :) It was rather slow and my mind wandered a lot. You know pre race day thoughts... did I pack/train/eat/etc... enough.

So I chat with Amanda about the camping on Saturday night, I make a few calls and man a lot of people want to camp this rather warm weekend.... She finaly found a place for the 5 of us. Yay Amanda. So I agree to pick up some of her stuff so Jed's car isn't packed full with people and gear.

- If I was thinking I would have picked up her stuff on my lunch
- If I was thinking I would have asked to bail from work early a few days ago or take the day off. - If I was thinking I would have not tried to get to Amanda's durring rush hour traffic
- If I was thinking I would have NOT LEFT ALL MY Pre-mixed Drinks for the event in the staff fridge!!!!
- If I was thinking I would have eaten something around 3 pm so I wasn't so brain dead right now
- And last but not least If I was not thinking I would have not checked some message boards and got myself freaked out I was wearing the wrong item under the wetsuit.... I still am on the fence swim suit or bike shorts

I got to sylvan about 1.5 hours past the Athlete meeting I was attempting to leave early to get too. So I bought some supper from good old Subway and walked around. It is funny to see all the people in the race tommorow pointing and trying to figure out where things are.

Well I hope this is the end of my bad run. Next post is Post race

Camping

Well I went camping with my coworkers instead of doing the Calgary 10k race... Didn't even pick up my package. So in the last 2 years I think this makes race #5 that I payed an entry fee to and did not go to. Race directors must just love me, giving them this money and not using the services that they provide. Somewhere a Scottish ancestor is rolling in their grave.

Anyhoo. I woke up at a decent hour and picked up Amanda. I realized I camp with very little when she made 5(?) trips up the stairs to get all her stuff. I took #22 highway to see some scenery, I am going to have to drive this in the fall when the colors are changing.

Got to Twin lakes and set up camp then rushed over to Crimson Lake to suntan while the sun was still out. I even brought out the wetsuit and got into the water to try it out. I have gained some weight since I last put the rubber suit on. Matt had to help zip it up. It felt good to be in the lake with the suit on, I only did 15 min of swimming, but hey a swim is a swim.

Thank goodness I bought an ax otherwise people would not have been able to cook their supper. Mental note when people say can I tri chopping it is a wise idea to stand back a bit. It was alot of fun going back to Rocky with people that hadn't been there before, as I drove I kept point out stuff. Ela was driving behind me in her car and was laughing because all she saw was me pointing.

The drive back to Calgary was quiet, Amanda read her book and I tried not to dooze off. I dropped Amanda off in time for her to turn around and go into work. and I went and slept for 5 hours. I guess the body was used to the nightshift and was fighting to sleep in the day like it knew how.

Random thoughts

So I bought this Neoprene Swim Cap thinking it would keep my head warm while I swim in the Lakes.... hopefully in turn keeping the rest of me from turning blue. I have tried it out in the pool twice and both times someone has asked me about it. The weird thing is that it keeps my head a bit higher in the water as I swim which helps when I breath to my left. WHO knew!!

Now that Glenmore Pool is on the summer hours it is so much easier to go swim laps just before my night shift. I discovered last week that if I went for a swim on my lunch I was more alert at the unholy hour of 4am which has caused me trouble in the past. So this week I am going to swim before shift, and then run on my lunch. Hopefully a few days of that doesn't drain my energy too bad. If it does I will alternate each work day with a swim and run.

Ela from work has organized a camp trip and we are going to Twin Lakes outside of Rocky Mtn House.... so I am skipping another race I signed up for sigh, and am going to train on some of my old routes. there is a bunch of trails to run on so maby I can get my shit together for Sylvan. I can only hope :)

My Vacation of Training

Well I finished the annual unplugging from society for an another year. My time to be the Hobo I truly want to be. This year I had hoped to do the heavy training weeks for my first half Ironman.

So I have completed: 4800m of swimming, 140km of biking, and 22km of running. I planned on 25 hours between the 3 sports but only did 12.

Swimming - has greatly improved distance wise but am still gonna be one of the last people done.

Biking - I rode 70 of the 90 km of the Sylvan Course and when I first drove it and looked at the hills I got kinda worried but after riding them they aren't that bad. The ride that Bruce rescued me on had much more climbing in a shorter distance. I mean I have rode up Ventoux twice and Alpe duHez once so what the heck am I worried about right?

Run - I am getting upset with my calves, it seems like it is a gamble if they are going to be alright. Who knows it could be mental issue that I can't seem to get past the 5km marker on my runs lately. But it could be I just need to eat more bananas.

Overall - I am so glad I found a nutrition plan that will work for the bike, I am upset at the rain in the start of my time off but it was my choice not to go ride or run in the monsoon :) I haven't lost as much weight as I had thought I would, but 2000 calories burned on a bike ride is still good.

With less than 4 weeks left, I am panicking less because I know that this will not be my last attempt at the Half Ironman and this was a learning experience that I am going to build on.

Road Ride to Bragg Creek

Oh my how the mighty can fall. or at least forget the lessons of last years long bike rides. So I head off on the first long ride with my new bike. I see that Bragg Creek isn't that far away and think I can do it. What did I learn form this adventure.

1) Bring your cell phone!
2) Add on 25km EACH way to get to the City Limits
3) Bring more than 5 bucks because a Gatoraid, powerbar and a phone call cost more than that!!!!
4) pack more water!!!!
5) Have people in your life that will drive an hour to rescue your dumb ass from your own stupidity!!!!!!!!!!!! Many Many Many thanks to Bruce for driving to get me
6) remember your friends last names & spelling so you can look them up in the yellow pages for when you forget your cell at home.

I am now prepared for the loving abuse I am about to get........ maby

who knew???

Well I am just finishing up another Night shift Rotation and I have had a mental breakthrough. Clay and I were on a run and as usual I struggle for the first few Km's and I took a few more walk breaks than I care to admit to. On the way back he made a comment that I have let my mind overtake my legs and if I let that happen how did I get to the top of Ventoux??

The next night I went to Talisman Center and pounded out a 1000m swim. I felt great and if I didn't have to be back to work I would/could have gone for another 500m. Today I woke up early (around 2pm) and decided that I would ride around Glenmore before going to work... it started to rain on the far side but it was a nice rain. I ended up riding through an off leash dog park which always make me nervous.

It was a good ride on the way to work.

A new Beginning

Amazing what a week can do for a person. My GF broke up with me so what do I do.... Go for a 7km run!!! I felt so much better no stress, the next day I got on the Rocket and rode the Glemore Res loop... Just so happy!! I have been running in the middle of my shift and enjoying it greatly.

Crash down

Oh you ever have one of those weeks where shit just hits the fan?? Some of my choices lately have raised their ugly head. I attempted to go for a run in the sun before my nightshift and my damned calves were locking up. I am so angry, I have a race in a week and this problem is comming back. So it is back to the small runs and maby twice a day to get the distance in.

I have 11 weeks to get my shit together for Sylvan and I am worried. This is my prediction for the race... barely survive the swim and make the time cut. Have a good bike ride and do rather well.... but the run, if I make it past the 10km marker I will be happy.

I have some life choices to make, things getting in the way, people bringing me down with negative crap. I need to get focused if I am going to survive.

Bike Fit

I finally got my Bike Fit done. All this winter when I get off the trainer my feet would be numb, which is not the greatest feeling when you know your going to have to run for 21km this summer.

So I went to Way Past Fast (yes I know they are now called "Speed Theory" but old habits die hard) and in half an hour Greg(?) had everything adjusted, I felt like I could ride that bike all day.

I saw my first Robin this morning so spring must be here. The Local Jack Rabitt is turning colors as well... I gotta get training because the spring break up dead time at work is driving me nutty.

Oh boy Spring is here.... NOT

I went for a drive out to Cochrane last weekend and I saw a few riders on the shoulder of the road. It was a bit of a slap in the face reminding me that I have not been training as well as I should be.

I had a good week, went swimming at the Talisman and a couple good runs. Now that I am in a relationship, I now understand all those articals that talk about Balance of work/tri/relationships.

As I write this there is a heavy snowfall warning in effect.... so much for the plan to get the new bike off the trainer and on the roadway. At least I am done with the Nightshift for a few weeks.

Lets just say I am motivated to get training right now.

St Pats 10km run

On Sunday the run went as well as to be expected J I came in at a time of 1:07:30, I ended up going out way too fast with a group. About 4km I thought "oh shit 6 more to go". I found a group of 4 people that were running at a nice pace for me so I stuck with them. I don’t know what it is but I like the out and back course. We were at the 3k and the fast guy was passing by, that means he was twice as fast as I was!!!! But when the regular folk get close to the turn around there’s a lot of congratulations and happy people cheering another on. The weather was perfect for running it was not cold or too hot so I was very happy.

I ran into an old coworker from IKEA, Cate from LP but now she is in HR. She told me that my old buddy Ron has moved on to some other company. I think that means all the guys I worked my butt off with before most people heard their alarms go off are no longer there… ah the memories. I also ran into Jacquie and she is getting a group together to run the Vegas marathon this year… I think I just may do it.

Some General Stuff

I woke up one morning and was looking at my log and I realized that I have spent the last year recovering from France. As sick as that sounds my body has not wanted to do much. I have finally figured out why my run has been so poor, an experiment with a pair of shoes went much longer than I should have permitted it to. I have been listening to Podcasts and web blogs of other tri athletes I shuffled around trying to figure out why I had no drive. There were times where I thought I had it but something new would change that. Now that I am working shift work it too was another adjustment. But then one day I wanted to run. I didn't force myself to put on the shoes and go out the door. That happiness led me to find my old neighbor Jill who is a personal trainer at a local gym. I needed to find something to increase my strength so I am not the last person across the finish line. I needed someone to kick my butt twice a week to help get me back on track. So far I know I have improved, first of many steps to get me back in action.

I am planning on doing the Last chance Half Marathon this fall. I don't do so well in the heat so I might as well aim for the coolness of the Fall weather. That being said I gotta go for a run before my pre-night shift nap.

Hertiage Point Sprint

Oh this is a funny story folks. Remember last year I came back from France and a week later I planned on doing this Triathlon? I pulled out because I was sick of the bike and wasn't ready for the swim or the run?? So this year I paid my fees nice and early circled the date on the calendar and did my workouts like a good lad...

Well the week before one of my co-workers quit. It was between me and one of my crewmates as to who was going to switch shifts and work an extra week of nights. As I am such a nice guy I thought there is enough time between my last night shift and the tri. I could do this.

Well I practiced in a lake to get used to the cold water and having my face in it. I was going for my runs and was getting no pains. Would you believe that it was the shoes that were causing my issues!! I have pair for stability and they were over correcting so its back to neutral shoes for me. My last night shift rolls around and I get home Saturday Morning, I set the alarm for a short 3 hr nap. I don't remember the alarm going off and I woke up at about 3:30pm... that was about 8hrs of sleep, I usually get 6 when sleeping during the day. So I run up to Way Past Fast to pick up my race package. I am laughing with Mark because I know I am going to be up all night now. He suggested I come to the site and work security.

Later that evening when I couldn't go to sleep at midnight I almost did just that. But no I surfed the net until 3am when my head nodded off and hit the computer desk. I left the light on and set my alarm, (the same one I used earlier) and drifted off for a 3hr nap. Catch the trend here? 3hr nap, alarm clock.... yep I slept in again! I woke up at 8:05 and couldn't figure out why the sun was in the room. I cussed and swore because the swim had started at 8am. I drove towards the course but I pulled over and had breakfast... being at a race that two years in a row you signed up to do would be more than I could take emotionally.

Stanley Park (happy b-day)

Training has been lets just say interesting this year. I got a walk up call in the Innisfail race, they say your lack of training will show on race day.... So I have been working on finding a balance with my new shift rotation. Four 12hr shifts then four days off makes it a weird workout schedule. I have been going to the Talisman Center when the 50M pool is open which I think has improved my swimming. I have not worked on the bike except for going around Glenmore Reservoir at least once a week. Running, well now here is the heart of the problem. I have been neglecting my stretches that should help my calves. They had been doing well I went for a 6km run with no pain a week ago. Two days before the tri I went for a run and 1Km into it they both locked solid. I hobbled home muttering and cussing at myself trying to stretch the heck out of them.

The day before this Tri I helped my buddy Dan move into a really nice home. It was fairly warm out and we worked fairly hard to get the job done before it got really hot. I stepped on the scale and I lost 4lbs in 24 hours by doing this move. The other plus is that I have taken possession of his neglected bike. This is the bike that in High school when we would ride the loop he would sprint ahead of me and give me that "come on slowpoke" look.... now it is my bike may it have some sprinting power left in it for me.

Morning of the tri and I am still thinking it might be a good idea to not race. This past turn over from night shift didn't go so well and I have been feeling under the weather. Got some food in me and looked at my packed bag at the bottom of the stairs and that was it... I had a race to do. I rode the bike to the park because parking is limited and it is not that far... really it's not. Some of you might remember I rode from downtown to UofC for my very first race using Home Road to get there. (one of those hills were your car drops a gear or two to get up for the out of towners)

I had a lot of nervous energy this morning, now that I think of it, this is how your suppose to feel after tapering. I got there really early to get a good spot on the rails. I finally met the other Miller that I see on the confirmation lists. As I was in the first heat after the briefing I got ready. My lap counter was a bit late in identifying herself so that got my heart rate a bit up there as we got our 2 min warning.

The swim I put my head down and went to work. There was a no-show so it was me and another lady which was nice, because I didn't feel crowded at all. Mind you she passed me three times. My arms were sore but not dead weight like Innisfail at least I was able to get myself out of the pool on the first try. Boy it was a long run to the transition area. When I got my heart rate monitor on it said 199......... oh crap!!!!!!!!!!!!!!!!!!!

The bike was fun. There was large section that is being re-constructed so it was a bit tricky, so bad it was a no pass area. My tri buddy Mike was volunteering in this area and it was good to see a familiar face. I was glad I used this route for training because there are some parts where you just need to chill and recover and others where you just crank on it. There are a lot of positive volunteers on course... I just love it when they get into it. This course had a bunch of police covering it. This one poor guy had a "lady" out of her car waving her arms and flapping her gums about not getting to church on time. The same guy a lap before blew his whistle and yelled at someone that was trying to go on the right side of a sign that said stay to the left (as I left for the day I told one of the other cops to give him a pat on the back) The hill wasn't bad on the first time round but I think it grew each time I went past. Thank goodness the two ladies at the top of the hill were full of one-liners :) The down hill would be a lot more fun if there wasn't such a sharp hairpin at the bottom.

The run was alright until the first hill. I got half way up this tiny little thing and I could feel both calves get stiff, by the time I got to the top they were solid. So the walk with a pinch of running began. It was frustrating to see other racers moving along, but I had my own demons to deal with. The pretty volunteer on the west end of the run raised my spirits when she said "your the third guy I have seen" then I realized there were only 3 guys in my heat and that meant I was yet again going to be the last placed Male in the race. On the last bit of the race some guy passed me and in the back of my head it yelled "RABBIT" in the past when my head calls out a rabbit I do my best to keep up and eventually pass the rabbit. Pain be dammed all power to the feet!!! As I passed this Sunday morning jogger I thanked him for pulling me along and he smiled at me.

Another race in the bag! I got myself a 5min massage and some food and felt much better! As I went to transition to get my stuff a young lady turns and asks if I am Randy from the Running Room... Turns out that in her first clinic my old instructor told them about my website. It made me feel proud that maybe this website has helped someone. But in my foggy state I didn't get her name, after a bit I could hear Amber's voice (my coworker at SLB) yelling DUDE get her name!! But I couldn't see her anywhere.

I stuck around for a while and chatted with people I recognized from other events and some new people... gotta practice those people skills :) This was the first race I left before the door prizes were handed out... 3 years now and I haven't won anything yet so I thought it would be safe to head early on this birthday of mine. So I slowly road home down Maclead trail because there is no hill on it :) And I went out and bought some parts for Blue Lightning... ah the name for this new bike will come to me sooner or later.

Innisfail Sprint

The night before was the lobster feast in Rocky. It was nice to show support for something my mom was involved in. But I didn’t enjoy eating the lobster, really chewy and left bits in my teeth that bugged the heck out of me. The place mat had instructions on how to eat the Lobster and it said the green part was the best meat… it was the fraggen guts of the critter!!! That kinda grossed me out and then the thing rolled over and I saw the eye. I just couldn’t take that.

The nutrition for the morning was 2 packs oatmeal and a glass of water. I grabbed my bottles out of the fridge and I mixed up the Gels, I had left the drink powders in the car that night so I mixed them at transition. Got myself signed in and received my ribbing from the guys from Kensington. Set up my spot as if it was going to rain. Garbage bag fits over the bars and cloths.

Swim started and I felt good for the first 300, then I was passed by one lady a total of three times and the other lady once. I really slowed down in the last 250. The ledge of the pool is a bit higher than the water so when I paused I was stretching to hold on. So after a few laps of this my shoulders felt like logs and by the time I was to pull myself out of the pool I could not feel my arms. My lap counter was great, very positive which was very nice.

Got out finally, I think I was the last out again, (sigh) passed a few people on the way to the racks. I tried a different shirt this year a full zipper and I still had problems getting it on. I felt strong heading out until I realized the tailwind was helping me a lot. I rode on my own but with a lady way ahead of me. I finally caught her around the 12km mark, as I went by I said “I thought I would never catch up to you” we laughed and carried on into the headwind. There was a dang good hill to climb while going into the headwind. I slowed down a lot. Made it back to transition and felt like it was a quick one until I realized the gels I got ready were in the car…. Crap!!

Off to the run, this is the first Tri I have done without my sipping Gels for the run. I also had not taken my vitamin A(dvil) so my calves were going to be a concern. Sure enough at the 2km mark my legs locked up like oaks and reduced me to a stumble walk run combo. A female voice comes behind me and says “I thought I would never catch you” It was the lady I passed on the bike. One of the volunteers was talking on her cell as I came up. I heard her say hey I gotta go and then turned and encouraged me along… She was very positive and was great to talk with her for a few moments as she ran across the street with me. Then the hill came up, at the bottom I thought wasn’t it bigger last year?? Half way up I was muttering and cussing that it grew over the year. In the last KM I was passed once again, but at that point I was running for 1 min then walking for 4. It was sad really.

Wanda and Rob were there at the finish line taking photos and cheering me on. It was nice to see them and my Running Room friends at the end of this adventure. I was disappointed with myself when I saw the time of 2:04 it was a good 25 min slower than last year. I knew I had a disappointing winter but this was online for all the world to see. I got some work to do for Heritage Point

St Pats

March 12 Well the tradition continues, this year I was going to tackle the 10k route but because I haven't ran since Hypo 1/2 I decided it might be safer to just run the 5. I found a sign that said the 5k is really 5.4km Now it is all so much clearer why my time is so off from other 5k attempts.

This year I ran part of the way with Big Trevor from the Kensington Running Room. Trevor was running with his sister who was doing her first timed event. Around the half way point I realised that working 6 days a week took a massive toll on my fitness level. My plans for the summer may not go as well as planned:)

Hypo Half Marathon

Official time 2:16:24 my goal 2:15:00 Not so shappy for my first attempt at a Half Marathon. My old co-worker Kris was running the clinic that was training for this race so it was great to hang out with them on the long runs. I didn't train quite as much as I should have and it was obvious on Race day :)

I spent the warm up time wondering if I had too much on for clothing. I finally convinced myself to ditch the jacket and I was very glad I did. The sun came out and started to warm up very nicely. I kept up with the ladies in my pace group for about the first 8km, when ever we took the walk break my legs ached and hurt. Slowly I just kept dropping back and soon I couldn't see the group. It was probably a good thing because now I just ran as to how I felt, sometimes no walk break because it hurt more than running did. I forgot to mention that we were running into a steady headwind. Once I got to the turn around point it felt like a completely different event.

I made it to the finish area and tried to take some photos of myself as I ran... they didn't turn out so well but it helps me remember the joy and pain I felt at the last corner. One nice thing about being a member of the back of the pack is there are so many more people cheering you when you cross the finish line. I got my finishers medallion from Courtney the Kensington Manager, it was great to see a familiar and smiling face at the end.

Oh then we got to eat... oh ya!!! The all you can eat breakfast buffet was a very nice sight.

2006 Plans

I have had a small career detour lately so I don't know how realistic or possible this years plan might be. But Ya gotta have goals!!

Jan - ?

Feb 26 (sun) - Hypothermic 1/2 Marathon Calgary Hoping for 2hr 15min Run time (2:16:24 250 of 356 overall)

March 12 (sun) St Pats 10km (0:34:22 100 of 219 overall)

April - ?

May 28 (sun) Innisfail Sprint Tri (2:04:11 160 of 168 overall)

June - ?

July 16 (sun) - Stanley Park Sprint Tri (Oh looks like a birthday present for me!!!) (2:00:42 174 of 184 overall)

July 23 (sun) - Sylvan Lake 1/2 Iron Man (I haven't decided yet) I think I will just volunteer and do next year

Aug 6 (sun) - Heritage Point Olympic Tri (DNS see story)

Sept 3 (sun) - Dino Dash 10km (working nights so forget it!!!)

Sept 16 (sat) - Calgary Corporate Challange 10km with SLB (Cancelled due to Cold Weather)

Oct 13 (Fri) - EMS night run

Nov 12 (sun) - Last Chance Half

Dec 31 - Resolution 8km run (0:55:00)

Trip to France Plans

Oct 28 The Tour de France has announced it's route for 2005 and I will be able to see a mountain Stage finish on my birthday!!!

I have the following goals to accomplish. Ride Mont Ventoux, and Alpe D'Huez, See the stage finish on my birthday, and finally visit Vimi Ridge.

Jan 13, I GOT PLANE TICKETS!!!!!!! now I just have to get my passport :)

April 15, Passport arrived YAY!!! 75 DAYS TO GO~!~!~!~!~!~!~!

May 7, My friends Ian and Natasha are on their different trips right now and I can't wait to here their stories.

June 7, I have created a journal on a website that is a collection of adventures that people have done. I will be able to update that website from France a whole lot easier than this one. Here it is hope you enjoy mine and the many other journals

RandyinFrance.crazyguyonabike.com

Aug 9, I have returned safe and sound. 1500 photos have been taken and I tried to put the best on the above website. It was a good trip!!

THE PLAN

Fly in to Nice and begin a 9 day ride along the Grand Canyon Du Verdun and then into The Luberon & Mont Ventoux area. This ride will feature according to my guide book: "gorgeous scenery, challenging terrain on limestone plateaus, pretty perched villages, remote gorges and the long haul up Mont Ventoux." There is three approaches to Ventoux and I might just spend a few days around and try all three. I plan on taking a rest day in Avignon or Orange. Then start the Majesty of the Romans Tour. This 206 Km loop will take me to the south west of Avignon to view Roman Baths, a Coliseum and the Palace of the Popes.

On my way from Avignon to Arles my plans cross Le Tour's path. It is the day before my birthday and I have found a nice climb to watch the events pass by me. This gives me more ride time instead of loosing 3 days to go out to Ax3 to watch the stage on my birthday.

Maps I got from www.france-for-visitors.com the red dots I added are the towns I plan on staying in or visiting.

The plan after recovering from that fun is to get to Grenoble and climb up Alpe D'Huez and Col du Galibier.

Then I take a bit of a history trip. I have discovered that my Great uncle Lloyd Miller is resting in a WW1 Cemetery. I am going to travel around the area that was the St Mihiel Offensive by the 1st US Army which he took part in. It is very close to Verdun which saw very intense fighting and has many memorials to the fallen. I then will take a train to see his grave site.

I will be in Paris to watch the completion of the tour on July 24. I am also going to catch a train and visit Vimi Ridge. Also I am going to ride part of this years Paris-Robouix route that has some famous coble road sections called Pave. Then I head to the UK, the old way by ferry. I have decided that I am going to ride my bike as far towards London and if I need to I can catch a train if I am running short on time. I don't think I will spend much more than a day in London. I want to see the changing of the Guard at 11:30 then the next day I fly out.

But these plans can all change if a rich red head takes me under her wing :) as long as Dwight can stay at the guest house. (my friend at work that should be back in Provence for the riding)

Footstock Dual

June 18, It has been a few days since the race and I think I need to add something because of some feedback. I wrote the following about two hours after I got home. I was very sore, barely able to walk around my house. That was the way I was feeling at the time and I was more negative than I should have been. I really should have had a nap before I wrote this...

Well I survived this race today and oh my what a route it was. Question why on earth would pioneers build their town in a river valley surrounded by hills?? Every time they want to go somewhere it would be up hill!!!

I have a beef about this Footstock weekend, I found it annoying that when ever they sent an email out with new info the Duathlon had to wait one more day to get their info. To add to the insult they sent a message saying they didn't forget about us, if you have to say you didn't forget, more than likely you did! Ok I'm done with the negative rant.

Dan Giberson was volunteered to be my driver today, thanks again buddy (3tri and 1 Dual up on you coach!!) We arrived rather early and watched the Kids Triathlon go past us. It's pretty wild watching those little guys and gals go! I had forgot my course map at home so we attempted to figure out where the transition was located. It was a bit annoying that it opened at 10am but there was no evidence of where it was as you drove out. I guess the markers were still in use at the Tri but it would have been nice to know we were on the right road.

We found Transition, it was a row of bike racks on the side of a road at an intersection. Dan and I were amazed at the elevation change to get there. Later my watch said it was 100m of climbing on the run course to get there. Got back to town, I was a bit hungry so we stopped at Tim Horton's. I think my sandwich choice wasn't the greatest because 2hrs later on the bike I had some stomach cramps.

Back to the pool where the event would start and I picked up my package. The bag of goodies was a bit light, a water bottle, the shirt and a sample foot lotion, no coupons for local businesses, no info on other races, nothing.

The race was a few minutes late in starting, there was a lot of nervous people looking up at the hill realizing that is where they were going. It was not "The Big Hill" but it looked about the same to me!! There was 90 people signed up for this adventure and it was fun to see everyone strung out in a line running on: Red Shale, Grass, a dirt path, pavement, and finally the gravel road to transition. I admit I had to take a few walk breaks, ok 3... we ran through the dirt and grass path into the parking lot of the town hall. As we turned the corner I was floored. All you can see is a wall of grass and Highway 22 above the wall. I knew that isn't where we were running, but my mind only saw this wall and played some nasty tricks with me. I think I passed a few people and also got passed by a few people on the run.

My transition was rotten. I had double knotted my shoes so they wouldn't come undone, you have to get the knot out to get the bike shoes on. Oh how I muttered at my shoe. there was about 20 bikes left on the rack so I knew some people were still running.

The Bike oh my I thought I was done climbing. Nope 180 meters to the turnaround (100m + 180m = *&^%$#@! !!) All this climbing and a headwind to boot. There was two very short sections that the road turned so it was a cross wind. I think it took me twice as long to get out as it did to come back on the bike. I started to yell at the wind and the hills to cut it out, I checked to make certain only the cows were around to hear me, don't want to look too crazy. The turnaround finally came and the wind blew me to speeds of 56.4km/h as I came down some of the hills I had been cussing at earlier.

The final run was uphill on the gravel road and that was where it turned to downhill. I began to feel better knowing I was on the final bit. I had some fun with the volunteers on the pavement section they were just so dang happy. There was one young couple that had their car with all the doors open and the stereo blasting, the young lady was dancing to the music... the guy was clapping, at me or her I have no idea but it gave me a good laugh. Arrived back in town and there was a group of 3 young ladies on a corner that were cheering like we were Rock Stars when we went by. I finally saw the finish line, the put it at the top of a &*%^$ HILL!!!!!! I thought I was going to drop right there! I crossed the line and Dan was there to pat me on the back or hold me up I haven't figured that out yet.

The announcer said that the last person had left transition and if we could hurry to pick up the bikes so the volunteer can get out of the wind. I grabbed some of the free food and checked to see if I won a door prize. ONE number off again!!!! This is the third or forth race I have been 1 bib # off from winning something. We headed out to pick up my stuff from transition and cheered the last lady. Much to my shock and anger the clean up crew was 50ft behind her picking up the cones from the course... I have been in that spot and it is not a very good feeling. As we head out of the town it started to sprinkle. Dan dropped me off he got the ten cent tour of my place and as he left, the heavens opened up and dumped buckets of water.

I feel a bit stiff right now, I actually had some trouble getting out of the van. A nice hot shower some Advil and life is good. Even with all the things that didn't go as I thought they would it is not a bad way to spend the day... Oh as of writing this there are 18 more days till I fly to France :)

My times were:

5k Run (uphill) 0:37:44 64th place

15k Bike (up and headwind) 0:50:14

15k Bike (back and tailwind) 0:27:21

30K in total took 1:17:37 52nd place

5k Run (downhill) 0:37:16 59th place

Finish time was 2:32:36!!!

57 of 81 overall

37 of 47 males

6 of 7 males 20-29

Sprint at Chinook's Edge

May 29, 2005

Swim 750m 0:21:53 (74 place) @ 2:55/100 pace

Bike 20Km 0:47:45 (64 place) @ 25.1Km/hr pace

Run 5Km 0:28:26 (69 place) @ 5:41 min/Km pace

Total 1:38:04 71 of 77 Males, 19 of 20 in my age group and if you add in the Ladies I was 105 of 157

Oh what a week, I finished the Golden Triangle and have been very exhausted from work, basically not letting my body rest like it wanted to do. Wanda, Candy, and Baby Erin picked me up in Calgary on Saturday to help me pick up my last few things before getting out of Calgary. I always am amazed at how Calgary keeps growing outward, there is always something new to see when you head north it seams like. I finally replaced my rim tape so hopefully that is the end of the flat tires.

Sunday am, I had a really good sleep on the couch, but at 5am I was ready to get up. My cousin Andy was willing to wake up at 5:45 to get me to Innisfail for the 6:30 opening of registration. I have only done two TRI's so far but I am always amazed that people would show up late and then be mad that the bike racks were full, I forgot that most people would drive out from Calgary and may not be able to wake up as early, I could have waited till 7am to arrive.

My nutrition plan was to have a large glass of water with breakfast and finish a bottle of "Refresh" by 7:30, that worked well because I was able to use the bathroom just before my heat started. I wanted to finish my second bottle on the bike, took a few sips at 2k then big gulps at 8/10/15 and then finished what was left about 18. Finally I had a gel mixed in water for the first 2k on the run and had a Gatorade (?) at the mid point water station. After the race I had some Endurex recovery drink. I had no cramps in the event and I did not feel thirsty or bloated. So I think my plan was a success!

THE SWIM: One of my lane-mates announced that they put her in the wrong heat because she is a much faster swimmer. Thank goodness she told us because me and the other lady said at the same time, "your going first" I was surprised she only passed me 3 times. I kept pace with the other lady and ended up 25m behind her at the end of the swim. This pool had there ledge a little higher than I am used to so it took some effort to get my carcass out of the pool as my arms were like lead!! I am still in a bit of shock that I did as well as I had. I think I swam the first 150m without a stop. Then I did a 100m at some point I switched to 50m then finally had to rest every 25m

THE BIKE: In transition I had one heck of a time putting on my shirt. It just didn't work well. Once I got on the bike I felt really good the wind was gusty and couldn't decide what direction to blow in either. I cruised along passing people once I got out of town, most were ladies on mountain bikes. Traffic was nil so no battles with cars or anything. On the way back into town I saw this lady ahead and was catching up to her, the volunteers pointed to the right and she went straight. She wasn't even in the race! As I pull into the Transition area there was a guy heading out on the run course... I think I spooked the dismount line volunteer the way I came in because all she said was OH! (I watched the fast guys and they come to a complete stop, where I glide in and hop off in one smooth motion and start running)

THE RUN: So I sip my gel trying to think of how far ahead this guy in red could be. I recognize Amber Dawn from TeamX and she tells me I am the first one she has seen. I thought she meant the first TeamX. The next volunteer is Seleane (sp?) from TeamX and she didn't recognize me but when she did she tells me to book it because there was no guy in red in front of me I was the first runner she saw. I got to the water station and they hadn't quite decided how they were going to get the cups to people. I only had one corner where I was not certain where to go but the friendly volunteers showed me the way. I came around the last corner and it is about 4blocks to the finish and you can see that big banner then you hear clapping, it was very cool. Then I notice Andy, the Lumberjack Jacket stands out at a Tri event :) he thought he would come down the block and when the first person goes by go back to the finish line to take a picture. I had told him there was no way I would be the first person across the line.... WRONG I was the first, so I had a 100m sprint with my cousin to finish the race it was a lot of fun.

I crossed the line and the race nurse must have thought I lost my mind because she comes up behind me and puts a hand on my shoulder and says Don't fall over, walk it off, points me in a direction and asks do you need anything... just water (they started to hand racers a bottle as soon as they finished after that). She realizes that she pointed me in the direction of the bike out lane so she graps both shoulders to walk me safely across the roadway so I am off the course. Meanwhile I just want to across the road to the grass off the course because I know I was on the course. Andy caught up and tells her I got him and she walked away. You would think she never saw a finish of a race before. It could have just been me, I thought it was weird.

I bump into Mark and Chris, WayPastFast guys that know who I am. Mark is in the YMCA-TRI Swim Club with me and Chris knows me from the Running Room Events. They both asked me about the course, how was it, etc. I told them about the corner that confused me. Chris I found out later hopped on his bike and checked the corner and made an adjustment. Crazy things happen when you put the flags out on course at three am :)

I had a blast!!! I can't wait to do this again. I really love the Way Past Fast idea of "Safety first then Fun then Results"!

Golden Triangle 2005

Well it's the week before this years Golden Triangle Ride. I am a excited about this ride even though I did it two years ago. I haven't been putting as many hours on the bike and I wanted to because of life getting in the way... Needless to say I have been exhausted lately with two jobs and still tying to train!

I have my ride to the event arranged, thanks MOM!! Luck would have it that she has a convention in Banff. I still haven't figured out the weather, I am going to pack my rain pants but hope I don't need them, if didn't bring them I would be wishing for them :)

I am going to take my Palm to type in my journal at the end of the day and hopefully just paste it to this page... we shall see.

Decided to pack less on the bike this year mainly because I didn't need it then why now. Some people had joked that this ride was an excuse to eat because about every 30ish Km is a food stop. If I am not careful I could end up with 5 meals in one day... still trying to find the problem with that... Oh yah I am trying to loose weight!

My goals for this ride are simple. Practice with the aero bars, try to go for a run even if it ends up being 5km, and have one hell of a good time!!

Day1

Well what a start! I forgot my helmet on the kitchen table, the luggage driver suggested I speak to Deb the event Lady. She luckily had an extra one because this has happened before. The weather has been interesting, Rain, Snow, Sun. That has created some amazing views of the mountains when with the clouds and sun. At one point I followed ok I found a sucker to Draft off and was covered in mud. I had a wheel issue that made riding the bike similar to a Jackhammer. I felt like I just rode the spring classic Paris-Roubaix which is famous for hits mud and cobble stone roads. I have noticed that bikers need to learn to shoulder check, more than once someone crossed the white line to pass another cyclist to get a horn blast from a car. At one point I watched a guy try to pass three ladies riding side by side... How he didn't get killed is beyond me. Oh yah I almost forgot we saw two black bear cubs in different places, they were very close to the road. I even stopped for a photo, Yah yah I know I shouldn't have but least I didn't try to feed em.

Survived climbing Sinclair Pass and coming down on the ridiculously insane horrible disgusting shoulders to get to Radium, definitely looking forward to the hot springs. As I pull in I realize I don't have my lock. All GT'ers have a bright yellow ribbon on their helmet and a orange band on the wrist. So when I saw a couple with the same problem, no lock, we tried to find a solution, out walks another GT'er done with the hot springs. I walk up and ask to rent his lock he laughs and hands it over. We have two hours till we have to meet at the food tent to return this lock. Thanks... Jim?? The three of us took off and the lady had a bit of a crash in the parking lot... went a bit too slow when clipped in :)

Got the tent up and I am using the dome tent that I had in High School just so I don't win the smallest tent award again. But their is a strap missing to hold the fly onto the tent.... more about that later :) Once again they were serving a pasta night but this year I don't know if they overcooked it or what but it was not so great. Our mechanic I found out has some tires for sale so I bought a new one to fix the thumpity thump thump. It turns out that the rim tape has worked it's way up the side of the rim so the tire will not seat properly hence my bumpy ride.

I have discovered that this palm will reset when bat low so keyboard will not work. That would suck in France, glad I found out now.

Day 2

Holy wind batman!!!!! I don't think many slept last night. Breakfast was excellent but this tent sucks! I don't plan on using the fly if the wind picks up in Golden.

My back felt much better in am thanks to Advil (insert advertisement). There was a wonderful tail-wind to help us go downhill towards Golden. I bumped into a group from Grand Prairie and Melissa worked with my Uncle Howard small world! I Got a flat between snack & lunch. That seems to be the trend this weekend someone always seems to have a flat just before a food stop. I stopped to help Pavlov before snack #2 on Day 1. There was some crazy Rain at lunch. I had just finished eating when it started, I was wet already so I stopped long enough to turn on my rear flasher and kept going. I am surprised that my knees don't hurt like the did the first time doing the GT. The supper was a nice meat and potato meal that was much better than last night. That pasta sucked. I was a few numbers off from winning a prize. Took vitamin Advil & had a nap in the sun in front of my tent I think I am ready for tomorrow. Oh ya this Palm sucks, I wish the keyboard would work!

Day 3

I slept right through the trains that go by the campsite. This morning was very cool and the clouds don't look too friendly but the wind is in the right direction, two days of tailwinds SWEET!!! I was packed up and ready to stand in line (many lines this weekend that annoyed some but I think I did good with no evil thoughts) I think I was about #20 to get in for food. When I left the line was huge! I don't know why but I remembered Golden differently, I thought their was more hotels and businesses at the top of the hill. Golden is much larger than I thought as well, nice town. Oh that hill that is not a fun way to start the day, that thing was steep!! I spent a fare amount of time in the granny gear today. I dragged myself into the first snack and filled the belly trying to ward off the Bonk but it arrived anyway. 10Km before lunch life got goofy I desperately needed food. I knew my tire would give me trouble with no rim tape and of course it went flat before lunch a guy stopped because he passed me yesterday when patching a tire so he gave me a tube and changed my tire for me. Then I came across Ted from TeamX fixing his flat tire, this new Road Morph Pump is getting its workout this weekend, glad I bought it is a really good pump.

Arrived at lunch in Field and spent about an hour relaxing and filling my belly with good, cycling fight the bonk, food. For some reason I was expecting the climb out of the spiral tunnel viewpoint to be hard like getting out of Golden. I got to BC-AB border and knew it was mostly downhill from there. By snack #2 I was feeling great and got a last chance to say goodbye to some friends. As we got closer to the finish we found out their is a bear in the area so we kept a group together and the Bag Piper was at the corner to pipe us in. Mom was there with Juice for me and had already picked up my luggage. She had her own adventure this weekend and I was very happy to hear her tell me about the great time she had.

Aftermath:

As one can expect doing 330Km takes a beating on the body. I haven't suffered from the ride so much, but trying to keep up with my two jobs has been an exhausting adventure. With 5 meals a day I expected to gain weight on this trip but I lost a few pounds! I am starting to worry that I will not get a chance to fully rest before this weekends Triathlon, I skipped this weeks swim classes I hope that will be enough. But that is the next chapter in the life of Randy

Cheers!!!