Wasa Lake 2009

420/504 225/245 35/36 M3034OLY - 471 33:59 - 366 1:24:31
- 409 1:02:30 - 3:00:58.3

Woke up early packed up camp in record time and drove to the race site. Mike /Jen were car parked #2 and I was #5 followed shortly by Sue / Lawrence and the fast lady that ran with Coach's crew yesterday. It's always a good sign when the parking lot is empty as it causes one less stress to pop up.

Found an acceptable transition spot, got marked, set up my spot. walked around transition to get a good mental image of what was where, Waved at the Master Steve King. Looked out at the swim markers and thought to myself that it didn't look as scary as Sylvan as I could see all the markers.

Got the wetsuit on about 25min before my scheduled race time. Shelly gave me the best wetsuit fitting of my triathlon life, it didn't feel like a vice grip on me and I was actually walking around without looking like I had gorilla arms. Got in waist high and got my face wet and met a lady that was so happy someone else was wearing a Neoprene Swim Cap as they do keep your head warmer. I even got my head under the water without hyper-ventilating like normal. I was picking at my fingernail that had just decided to bother me just as I heard the word GO and the people jumping around me. Guess the nail can wait.

SWIM - was good and relatively straight along the left side of the course. I kept my pace as constant as I could. I did get bumped a couple times as I decided to seed myself a bit higher than usual. I did have a guy swim against the flow and crash into me. He must have sighted and turned around as he cut me off a second time, at least this time he didn't hit me. That's the second swim I have been in where someone gets so turned around in the middle of the pack of people. Got to the first turn and kept wide of the right hander and got around nicely. Hit the lap button 14:32, thought that would be when the ladies would be starting behind me shortly, got to the next marker at the top of the triangle 2:47. Still no issues and I got a bit excited as I did race math in my head and my brain was telling me I was on a record pace (note I did a 41& 52 min Olympic swim in the past) So either my training is going increasing well or the swim was short. Despite the rumors I am putting my money on my training. I finished the last leg of the swim in 15:45. by my watch I swam in 33:04 which included a good run from the beach to the parking lot. My goodness that was different.

T1 - I kept my head on straight and my prescription goggles on till I was infront of my spot. Mr King pointed me out and talked about how my swim has improved from when he first saw me 3 seasons ago at the sylvan half when my sister and Mother convinced him to let me go onto the bike course as I was WAY past the swim deadline. They said I biked up a couple mountains in France. That was good enough for me he told the nurse to let me keep going. I will always remember what he said into his mike as I got out of the water. "Ladies and Gentalmen that is our last swim finisher, he biked up Ventoux and Alpe d'Huez last year so we know he has cycling power, lets see what he can do after swiming 2km" Remembering him say that still brings a chill up my spine.

Back to this race. It was a quick Transition I think I hit the lap button on my watch and I think my time from the timing mat to the end of my changing was 1:59. Mind you it was a long run to the bike. I got to the mount line and something different happened. I thought I was locked into the left pedel and swong my right lag over the bike at that moment I looked down and realized I was NOT in the left pedel properly and I was sliding off it. I almost caught the bike seat in the manly jewels not good in any way. I hit the pavement and landed my left knee on the chainring. I now have 4 poke marks from the teeth and one good scrape as I tried to stand up. Not my most fav moment of the event.

BIKE - I got rolling and took it easy for the first bit to bring my HR down to Zone 3ish. I saw the first place guy riding towards me when I was at about 8km he was going fast! I tried to stay in the Aero Position as much as I could but I did notice my back was hurting a bit. Mind you sleeping on the ground for a few nights might have affected it. Got to the turn around and the fast Ladies were right behind me. I knew the course wasn't perfectly flat but it slowly rose to the turnaround so I really enjoyed the downhill once I got turned around.

RUN - as I looked at the map I was confused as to where this route would take us but I had faith that the volunteers would guide us well. I wanted to practice my run walk plan I used in the marathon just walk the aid stations only. I do think I did that there was only one spot not in an aid station that I did walk in so I am happy with that. I was running behind a guy in a bright Jersey and the fast lady went past me around K-3 and said "Come on Randy Push it" I took a deep breath and pushed it and kept up with her for a few moments. I looked at the garmin at one point and it said my pace was 5:30, I don't remember it ever saying that!

I got back to the transition area and turned onto that sand path. I never really ran on sand before and I realized it was something I should have tried in training, oops. It was a bit cruel to have to run past the finish area with about 2.5k left to run. I did the second turnaround and by the time I got to the little fence where the volunteer said "200 meteres to go" I was in very much tunnel vision mode and going all out. I thought I heard my coach yell something out to me as I passed but I have no clue what was said.

FINISH crossed the line and the clock said 2:40:00 and I was estatic as I couldn't beleve it. Then I looked at my Timax and it said 3:01:29. Natalie appeared from somewhere and I still don't know what was said becasue my brain was still foggy. Apparently she was sitting next to Coach and his family watching me finish.

NUTRITION - I had a Cliff Bar in my pocket and I had broke it into 3 and tried to eat at 10, 20, 30 km of the bike. Drank a bottle and half of Nuun as well. On the run 1 water 1 gatoraid at the stations. Gels at 4 and 7k I think.

HSBC Calgary Marathon May 31, 2009

Final    Place                            Bib  Halfway                                    
Place    In Sex      Place In Division    No.    Split

954  601/636  M   71/77  Male   30-34   852  2:27:14

Gun      Chip    KM
Time     Time   Pace
5:30:35  5:26:29  7:45

Well a while back Coach said lets do an experiment. I was a bit shocked to hear it was a Marathon, but I have learned that when coach Mike has an idea he is already 3 steps ahead of of where I think I am. I stopped doubting his suggestions a LONG time ago, he says go, I go.

Since this was an experiment I am going to write as much as I can remember so that I can learn from this adventure.

I should start on the Taper as this was an interesting thing to go through. I admit I messed up one thing, I should have done a 2hr bike & 30min run but I was sleeping in and lot and not leaving enough time to get it done before my shift started at noon. A bit better planning on my part and it would have been done. Friday was my first day off from work and also It was an off day of exercise. It was payday so I did errands and I was getting a bit jittery as I can't remember when the last time I got to chill out that much. Oh I went to East Side Mario's for supper and I realized I go there too much when the lady behind the counter almost had my Rum pored for me when she saw me.

Saturday I went to Tristin's 3rd birthday party in the afternoon it was interesting to watch the pack of children interact with each other. I then did my pre-race run that kinda wakes up the legs but it's not a tough run.

Sunday woke up at 5:00 had my breakfast (2 eggs and Green Peppers) drank some Nuun. Now I have learned it's very important for distance athletes to take care of a certain activity before the race starts, I was a bit worried because my first trip to the bathroom didn't produce the needed results. Drove myself to the race site because in the back of my mind I didn't trust Calgary Transit. Did the bag drop and wondered over to the race start area a bit early but it felt good to walk around. I couldn't believe what I found, a porti-pody that had never been used it was absolutely clean, it was a great find.

I lined up and saw the 4:30 pacer ahead of me and someone said the 5:00 pacer was behind us a bit so I was where I wanted to be. In my head I new the plan was to take it easy and only walk the aid stations, so that was the experiment would it work? The race started and it was packed and somehow in the first km a Jeep was allowed to drive towards us from a parking lot. A couple thousand people coming at you dumb ass maby you could have waited. Next thing I know the 4:30 pacer runs past me, odd? The course twisted and turned and for a moment I wasn't positive how we were getting to 17th ave from where we were. I noticed the KM markers were off from my Garmin, it would beep and I would look up and the marker was a block and half away. I wan't too fond of the first 6km felt like each block we were turning and the pack would try to cut the corner but there was not enough room on all.

17 ave was nice and straight and people were out cheering us on it was great. I had noticed at this point my pace was 6:30-7:00 but my HR Zone was 2ish, I was banking on a pace of 7:15 so I was going faster than I had in training. I remember hoping this would not bite me later on. Then we turned onto 14th street and the pack was thining out or maby the road was just wider because we had more than just one lane. We ran along Memorial and at about 13km the half Marathoners turned and went back towards the finish line. I had watched Garath's videos and he said this would be a lonely stretch and he was right. I lost all my friends that I had been keeping pace with. Couple more blocks and the start of the hill was on us. Now I knew this hill wasn't that bad, Natalie had been reminding me that we are on the prairies so there are no true hills. Plus the hill repeats on Edworthy has taken any fear of a hill left in me till I do Vancouver or something :) so I ran all the way up and got to the aid station. I got a gel around k-16 but I didn't use it till 21k mark, it felt good to have it in my hand. We shared the course with the UofC Triathlon, they got the sidewalk and we the road. It was nice to see some tri kits, made me smile. Somewhere around here I had the 5:00 pacer go past me, I looked at my watch and I did the math and he was on pace for a 4:30 run. good job Wally.

I paused at 23k for a potty break and as I went past I heard a volunteer call out that she had Vaseline. It took me 100feet to realize that I could have used that as my thighs were chafing a bit and I knew it would annoy me shortly.

At about the 24km mark my Garmin started beeping like crazy. I looked down and it said that "Lap Database full delete oldest laps" to my horror it locked up on me. I couldn't even turn it off, it still sits next to me in that state as I wait for the battery to drain. I was just entering the zone of unknown and I was upset for a few moments that I would not have data to show. But was quickly pushed outside the box of things I can control and I kept on running. The terrain kept rolling , I was glad for the people putting out sprinklers, I was starting to get a bit tired at k-27 and looking at the race map that was the highest point in elevation. A lady that I had been yo-yoing with put her hand on my back and pushed me up the last little incline, my mind was a bit gooish so I couldn't figure out how to tell her to stop it.... I finally thanked her and she stopped, I then slowed down as she was a bit fast for me at that moment and watched her go. I was in shock and couldn't believe what just happened, I had grumbled at her earlier as she had headphones in rather loud and didn't catch what the volunteer had told her at this little turnaround.

So I am going down the "hill" and about halfway my Right Calf was not liking this anymore. I should have walked part of the downhill but who does that. I think my legs was trying to slow me but gravity was not having that so they battled and Gravity always wins (kinda like trains). so the bottom of the hill is K-33 and I felt like a gimp. From K-33 to the end was a battle of will and I was gonna force march myself if I had to. My memory kinda blurs this part as I was in a bit of pain, I do remember the CBC clock saying 11:45 and I did math on my fingers to figure out how many hours I had been running (4:45 @ 36.75km) I was playing mind games to convince myself I didn't have that far left. I felt better around 38k but it was in short bursts. I was counting bridges and new I had a bit left in the tank if my legs would let me. I saw the 1 mile left to go sign and ran 80% of that last mile. I turned that last corner and put my head down. I heard Jacqui call out my name but I was focused on that banner across the road.

I crossed the line and I thought it said 5:05 I was happy! I tried looking for anyone I knew, don't know where Jacqui went, I saw her truck later so I know it was her. I found the food tent by pure luck and it could have used some volunteers pointing at it from the finish line. It was picked over pretty good and so I grabbed some oreos, a bag of chips and an apple juice box. I laid down in the grass and had a few people ask if I was alright so I sat up and chowed down on my food.

Bumped into the Pink Lady, she was in charge of the volunteers this year. It's always fun to see Dawn at an event dressed head to toe in pink. Found the bag trailer and got my backpack, I have now figured out that when I was digging in for my phone to call my sister to see if she had her baby or not. I think my Ipod touch fell out then and I didn't notice it or I didn't zip up the pocket and it fell as I walked to my car. My luck with Technology hasn't been too hot this summer.

Dragged myself to my car and sat for a moment and asked myself can I safely operate this machine? I was tired and my legs were sore so I was worried about reaction time to the brake. Took a chance and drove off.

Coach was christal absolutely clear that I was to hop on the bike for a 30 min spin so the legs would not stiffen up on me. I am glad I did that as I can barely walk right now and stairs are not my friend at all, I am scared how bad it would be if I didn't spin. I even had a 1hr nap this afternoon, but now the Detroit/Pittsburgh game is on so I am done typing :)

half 2:27:40 - 6:56
cbc 4:45:00 - 7:42
chip 5:26:29 - 7:45

Two water cups at each aid station until K-33 where I grabbed 1 water and 1 Gatorade. I thought with the salt stains in my shirt it was time to ride the sugar train to the end. I had a Gel at k-21, k-30, k-35.

Next day update: Wow my legs are feeling very good right now and I am not cussing at the 3 steps to the kitchen. I had weighed myself yesterday morning and this morning and there was a 3.5lb difference. All the weight I gained in the Taper week is gone so I must have needed it for the race.

Golden Triangle 2009

Well this weekend did not go anywhere near the plan. I had this idea that I would use a powertap wheel so I could get some power data for my Iron Man training. Can't exactly buy one of these units right now so when Bow Cycle announced they would rent them I jumped at the chance. The weather report was saying snow on the Monday so at the last moment I decided to take my Touring bike for the ride.

I violated the number 1 rule twice. I used untested equipment for an event.

The touring rig had not been used all winter or spring. If I had done a test ride I would have noticed that the rear breaks were dragging. When I put the rental wheel on, it had a narrower rim width. If I had done a test ride I would have noticed that the brakes would have rub on the sidewall of the tire. So combined with the rubbing and the dragging, and a new wheel it was a recipe for trouble. It happened about 1 km from the start of the ride. I had a massive flat tire, the tube had a 5cm gash in it from the failure. It sounded like a gunshot it was so loud.

I walked back to the gravel pit and packed up the bike. The damage deposit on this wheel is HUGE so had thoughts running through my head that if it would do this 1km into the ride how many more times would it happen. So I pulled the pin on the ride.

I got back to Calgary and put the rental wheel on my race bike and went for a ride so I could at least try it out. But the gears don't mesh right on this setup so I could not use the high gears to see what kind of power numbers I could generate.

I am rather disappointed right now and little angry with myself. It's the Scots man in me that knows I could have spent the money for this weekend on a different choice.

I am going to put MY wheel back on and go for my own 100km ride tomorrow and Monday since I have the days off work. With MY equipment back in action I should not have any issues. I am just hanging my head in shame by not following rule #1 of Triathlon Racing.

Mount Royal Sprint 09

Official Times
110/173 - 53/67 1:35:09 Swim 145/173 14:48 2:50 min/100m Bike 59/173 43:32 24.1kph
Run 140/173 36:50 7:22 min/km  

Woke up after a nice 11 hour sleep. Too bad I had too much trail mix yesterday as dealing with some GI issues or its just race day nerves.

Had my two eggs and green peppers for breakfast and made my way off to get in line for transition. It was cold this am my windows were frosty. Got to transition early and got a good spot I could remember where it was. It pays to be early at this one because the lines form quickly and they get long.

I am in heat 4 and I guessed I would start at 1120 considering breakfast was at 630 that's a long time. I had a cliff bar as a snack and realized too late the gel for t2 was not taped to the bike. Oops.

Saw a few friends before as I was lined up ready to head in with my heat. Swim was great! I actually kept track of my laps in my head and had to remind myself not to go so hard off the hop. It was over before I knew it, mind you the race dist is a tad longer than my warm ups for coaches workouts.

T1 sucked I walked out the spiral staircase and down the hall to the outside. Now I have done enough of these to realize that a pair of flip flops would help GREATLY but do I ever remember them NO. Transition is set up on the road, so it was COLD on the feet, I struggled to get my socks on so I left them for the run, struggled to get my gloves on but knew I had to, struggled to get my windbreaker on but knew I would go into hypothermia if I didn't. So I got dressed and on the bike

The bike was good I remembered from last year where the good spots for the aero bars were and I would guess that I stayed in the bars as much as possible. First lap I think I had a wack of speed, second was not too bad, the third was a bit of traffic to deal with. I do remember on the third lap that I really wished I had a pair of Wind Briefs on because I was COLD in spots that should not be.

T2 I knew I needed the socks on so I hopped on one foot like an idiot trying to get my socks and running shoes on.

The run I knew that my feet would feel really uncomfortable, kinda like your sock is bunched up in your shoe. Coach Mike has had me doing bricks so I knew the feeling would pass and to just run through it. took about 2k. I don't know why but my brain would see a slight rise and want to walk. My legs and my heart were screaming at my brain to suck it up and stop holding them back... what a switch from last year :)

I crossed the line and caught my breath, and as per the plan I went up to the track and hoped on a spin bike to flush the legs. I had a bit of food and waited for the door draws and didn't win anything but oh well. Off to the DQ and I treated myself to a hot dog and a blizard for a day well done.

My watch times
04:28 - first 250m
10:55 - last 275m plus running out to transition
02:25 - T2
12:27 Lap 1
12:40 Lap 2
13:00 Lap 3
01:37 T2
18:45 Half the run
18:45 Second half
----------
1:35:01 (15:24 Swim, 41:00 Bike, 38:37 Run)

Last year 1:38:22 (15:13 swim, 38:03 Bike, 45:06 Run)

St Pat's 10Km Run 2009

I had forgotten the joy I get by strapping on a simple piece of paper on my shirt and a Timing Chip on my Ankle. I had been struggling lately to answer peoples question of "why do you do it" when I am going for a run in the cold that hobo's even go inside for, riding my bike to no-wherevill all winter on the trainer watching the same movie for the 3rd time.

I do it for Race Day, it's that simple.

I woke up this morning had my 2 eggs and Green peppers for breakfast along with a big glass of water, I had a Cliff Bar at 8:30 so I would be ready for the 10am start time. Checked the weather but when I got to downtown I had to buy some cheap gloves as I had thought I wouldn't need them. Got my timing chip and tried to stay away from the nervous people: the rookies, the chatter boxes, the family's, etc.

Horn goes off, I put myself near the back so that I would be forced to start a bit slow as I know I have a habit of going out way too hard for the first km. I kept in my head what my Coach put on my plan for the day "Run like your chasing somebody who stole your bike". So after I dropped some lady's exchanging child care techniques as I wanted to tell them to shut their pie holes, you know the voice that sounds like nails on a chalkboard, try running with 3 of them nattering behind you. We pass under 10th street and I can't believe the ice that formed under there, everybody walked tenderly over the ice. Silly me I followed them but I know how to run on ice without falling, but watching a guy go down made me think smart. 14th street bridge the kids volunteering told the 5k to go left and 10 to go on. Now considering the race package and the pre-race announcements all said 10k goes at 10am the 5's go five minutes later. I was amazed that half the pack turned left.

At the turn around I paused at the water station because I didn't want to spill the full cup they gave me. Now the section of path from crowchild to turn around is narrow and I can't beleve the number of baby joggers being pushed trying to pass by crossing the yellow line with the fast runners comming at them. Now I am no parent but I say leave the kid with somebody so everyone can enjoy their race.

I know you all are going to look at me like I am nuts but I have been experimenting with starting a chat with pretty ladies. Yep I attempted chatting with 2-3 on this race, it's great they are out of breath and will give you a look that says hey run with me or the "are you nuts" look. Hey practice is practice. I even bumped into two of my old friends from the Big Blue Box I worked at for 7 years. It was great to see them out on their sunday jog. Even saw another former co-worker out for a run who I haven't seen in a very long time (long hair looks good on you C) .

The way back you go downstreem with the river and the wind is at your back, so it took me less time to get back to the finish area. I do remember trying to increase my stride length and I felt like I was flying. Looking back at the graph I slowed for Ice a bit more than I thought but I didn't crawl across like some people did. Made that last corner and I sprinted as best as I could to make as close as possible to 1:05.

Got my burger and water for the post race meal and streached for a bit. I stayed for the Door prices to see if my 6 year streak of not winning anything could be broken. one of the last prices my number got called... I had to hear it a second time to see if it really was mine. It was!! I bounced up and shook the hand of the little kid that handed me my bottle shapped bag and I grinned like an idot that just ran to the stage of the Price is Right for the photograher. I got out of the way and opened the bag to see what vintage I got..... A hat, alright ok keep digging this things got some weight... Body soap?? really? keep digging, hand soap.... come on!!! something left dig again... something called Linen Refresh.

Looks like the "stuff I can use" door prize streak is still on. Oh well I tossed it to the side for the next time I see my sister and hop on the bike for a recovery spin while trying to find something good on TV. All in all it was a great Race day for me, this year is gonna be great!!!

149/232 overall, 5209 bib #, Randy MILLER 26/33 AG, 76/89 male, 1:05:25.6, 6:33 pace

Spring Forward for Daylight

Today we flipped the clocks for that daylight savings, Last year at this time work was INSAINE. Not so much this year unfortunately. I have put my head down and done what I got to do. It's a bit different being a senior tech on shift, but I got 2 good guys working with me.

Paris Nice race started yesterday which is the beginning of the pro cycling calendar, and this upcoming Sunday I do what I consider my season opener. The ST. Pats Run this will be my 6th year running on this weekend. Anniversary's for different things like Kids' Birthdays, wedding anniversary's are important to most folks. For me as I have been single for so long and I don't count birthdays this is my anniversary that means the most to me. Who would have thought that I have fonder memories of my first ever race with a bib than graduation day, first day at a real job. I am not fast by any means but it was the start to a great change in me. I have struggled especially last year but this year feels different. It might help that I have lost weight and eating healthier by making better choices.

This year I have focus and confidence that is what is different. Look out world It's gonna be a great race year for one single guy in Calgary that's just having fun.

New Years

Well It's Jan 02/09 and I am at work. Board out of my mind so I thought I would check my blog and I laughed at my last post. I did go to watch a couple Cycle cross races and I realized how intense it would be. My go long and strong idea would be put to the test on such a short, heart banging on your ribs short course. Cross country run, well I went and watched one of them too and the idea is still in my head so that is a good thing. I have marked one on the calendar and will make best efforts to get my ass to it. Yoga, well my idea of doing it 4 days a week, hasn't happened. But when I went for my bike fit I did 10cm on this strech test and I am not allowed to get a propeer TT rig till I can do 35cm or something... I told this to the lady that does my massage and she there are two body types, strong or strechy, your one or the other never both. I am strong.

I did get myself to the Resolution run the other night and it went well, I giggled after the race as I realized that last time I did this course I gave up and turned back before 14th street bridge with calf issues that could barely let me walk with out yelping like a wounded puppy.

Well I guess this means the beginning of Q1 here at the office so any day now the work should pick up to the insane pace that you realize it's been 10hours since you had anything to eat cause you had your head down all that time. But with the market the way it is who knows. My plan for the next few months is to keep my head down and work hard at the office, save some money now that a few bills are paid, keep exercising so I don't plump up like the pilsberry dough boy, and most of important keep my eyes open at all the ladies I meet.

This could be my year, looking back at my spreadsheet this Jan 1 is my lightest in 5 years. That food plan I am using has to be working. With all the training I am going to be doing for Iron Man I am going to be the strongest and buff I have ever been. Look out single ladies cause Dizzle is cumming your way :)