Category: family

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March 4th? March Forth!

Today is my father’s birthday.  He would have been 73 years old… at any rate, this date tends to make me a little sad, that we can’t celebrate it with him in person.  I know he’d be crazy about his grandsons, and they’d be crazy about him too.


Shark Boy knows a lot about his ‘Opa Klaus’ and sometimes asks questions about him, while I’ve been coaching the Lightning Kid on how to say the name.  The best way I know to celebrate his life is to get outside with my family and move.  I like to think he’s cheering us on and helping us overcome any obstacles on the way whenever we ski, bike, swim, run, or whatever.


I came across the idea that we should ‘March Forth’ on March the Fourth somewhere in my (probably online) travels last year, but it was too late to incorporate the message into my blog or other social media channels.  This year, I’m going to March Forth on March 4th, and throughout the year.  If you want to see how I do it today, your best bet is to follow me on Instagram…
As for the rest of the year, keep watching this space!

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Friday Five: Tips For Active Family Living

If you’ve spent any time on this blog at all, you’ll have notice that our family life is an active one.  We run races (with a Chariot stroller) as a family.  We take ski vacations, as a family (yes, toddlers on skis).  Triathlons and duathlons are not just for adults.  Bike rides, cross-country skiing with both kids in tow.  One of my earliest posts (and one of my favourites) is about combining training time with family time – that might be one of the central themes of the Iron Rogue Blog in its entire 7 year history.  I say all this in the preface, so you’ll take me at my word when I say might know a thing or two about keeping whole family moving.


I was inspired to write this post after a crazy weekend in Collingwood full of skiing (downhill and cross-country),  and swimming too.  It took some time for me to crystalize the most important things I’ve learned into a list of 5 lessons, but here goes.



  1. Leave it to the last minute.

This one sounds counter-intuitive, as planning and organization are the keys to stress-free living, right?  And when it comes to races (and booking travel, etc.) earlier means cheaper.  Still, nothing is more expensive than paying for an event you can’t attend at all.  I once DNS’ed (did not start) the Bracebridge Triathlon because the Lightning Kid got sick.  This year, we wanted to go to Collingwood for a weekend, and I wanted to do the Tubbs Romp 2 Stomp snowshoe race, but with it being a brutal winter (that might make the drive difficult, or be too cold for outdoor fun), with a brutal cold/flu season to go with it, we knew it might not happen, so we waited till a couple of days before where it seemed like it was going to be OK to leave home, then we booked the hotel and I registered at the race site (online registration was already closed) and hoped for the best (see #4).

  1. Be Flexible (WYCWYC*)

Why are you out there?  Fresh air, fun, and exercise.  Those are the reasons, those are the goals, and the actual activity/sport you are trying to do are just the means to an end.  When we put the Lightning Kid on skis, we only hope he’ll try to move his feet a little, or if we’re at the hill, one single run (him riding between my legs) is a victory. (WYCWYC=What You Can, When You Can)


My wife and I used to volunteer with the Ontario Track 3 Ski program for children with special needs (everything from cognitive/developmental delays like autism to physical impairments like cerebral palsy), and the motto was always “first safety, then fun, then learning.”  While we ostensibly there to teach the kids to ski, sometimes you couldn’t really get that far with them, and if rolling down a snowbank was what they wanted to do, then that’s what would take place that day.  You would be connecting with them, and they with physical activity in the outdoors, and sometimes that would lead to better chances at learning the actual sport later on.  It’s not really different for any children, especially when they’re very young.  You have to take what you can get today, and hope it pays off tomorrow, which brings me to point #3…

  1. Consider the Long Game

I’ve taken the Lightning Kid out in the Kayak, and traversed a total distance of about 200m.  It was still worth it, because he got exposed to boating, and I got a little, tiny bit of exercise.


When we went cross-country skiing last year, we had some outings where the time spent on skis was all of 30 minutes, and that’s with about 90 minutes of driving each way; I don’t even want to get into the time spent packing the car, unpacking at the trail-head, re-packing at the trail-head, and unpacking at home.  This year, though, we’re lasting longer (especially Shark Boy who’s gotten faster and stronger, completing some 2 km trails himself).


At very young ages, it’s hard to know how much they remember, but somehow the routine of getting out of the regular routine pays dividends and sticks into their character makeup later on.  


It goes for more than just the kids, it goes for you too.  It takes a second to lose your patience; how long does it take to find your patience.  Fairly long, I’ll bet.  Being patient has never been a strong suit of mine, and when I found out one of my children was going to have special needs, it became a real fear that my lack of patience would keep me from being a good father to him.  I honestly think I’m getting better at waiting for the kids to learn what I’m trying to teach (manners, reading, physical education).  You just have to believe that it will pay off; you have to…


  1. Use Your Optimism Muscle

This past weekend, I had to take care of both boys myself.  Well, like any red-blooded adult who is in control of their life, I ran to my mother for help.  We went to her place on Saturday afternoon and spent the night as well as all day Sunday there.  There are two ways I can relate the events of the weekend.

      • Both boys were sick with nasty colds, and I had one too, feeling feverish and being nearly unable to swallow on Friday night, meaning…
      • I barely slept between taking care of their various discomforts and my own
      • We didn’t get outside much
      • The kids demonstrated that they still don’t listen no matter how many times they’re told, to the point that their doting grandmother even noticed that their behaviour was lousy

OR

      • I got the Lightning Kid to his soccer program and Shark Boy to his dance lesson on time.
      • The kids and their grandmother got to spend time together/I got to see my mother.
      • The kids and Shark Boy’s Godfather got to spend time together
      • We got to enjoy my mother’s wonderful cooking
      • I got to do a favour for my wife, who totally deserved the weekend away from the kids
      • I got more bonding time with the kids, especially cuddling up with the Lightning Kid during his nap (while I read a few chapters on my e-reader)
      • It honestly gave me a sense of achievement to have gotten through it all (parenting is the ultimate endurance sport)


While the weekend doesn’t typify one of our family outdoor adventures (we only got outside long enough to shovel her driveway), it’s a good demonstration of how your attitude re-frames the experience.

  1. Sacrifice

There have been many times we’ve come back from an outing, tuckered out, and the day waning, and I’ve thought: “I guess I’m not going to clean the garage again”, or whatever random task I’ve equated with being a real adult who is in control of their life.  On balance, though, those tasks are unlikely to cause me any deathbed regrets.  Taking care of yourself, getting outside and spending time with your family are the things you’ll regret not doing.  And again, this is a two way street – your kids might not make it to that classmate’s birthday party that they were invited to, because they were out with you.  It might not have been their first choice to go out biking/skiing/spelunking with you, but as parents, we make healthier choices for their diets, activities (both mental and physical), and everything else; what are they going to remember more fondly on their deathbed (sorry to be morbid… let’s just say they live to be 999), fun times in the great outdoors, moving their young, healthy bodies with loved ones, or a bunch of cake and wrapping paper to spoil a classmate whose name they won’t remember anyway.


Between increases in youth obesity, and wanting to limit ‘screen time’, many families are looking to make fitness a family affair, as Victoria Freile writes.  As I discussed the topic of this post with my wife, she pointed out how much more we have to learn; smart cookie.  Forging an active family life is an on-going, iterative process.  Some, like Katie Arnold of Outside Magazine’s column Raising Rippers are at the more extreme end of the spectrum, while some families would probably be happy to take regular family walks.  When you start early with your children, they absorb it easily and fitness becomes part of their lifestyle; inactive adults need to learn this like a new skill.  While how well my pants fit has fluctuated, I’m lucky in that I never had to figure out how to get active.  I was raised in such a way that exercise was as natural a habit as washing.  It’s a gift I hope to pass on to my kids, and hopefully the generations that come after I’m long gone.


Hopefully, some of you reading this will be able to use it to make your family life more active, and then I’ll have passed on the gift even further.


How does your family get active together today?  Are you looking to do better?

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Collingwood Madness (Part 2)

In case you missed Part 1, here it is!

Having completed our snowshoe races, it was time for the main event, as far as spending time together as a family is concerned.  Cross-country skiing!  We’d eaten our lunch in the chalet, and we were hoping our legs (that is, Shark Boy and I’s legs) were well rested.  As I mentioned in the race recap, trails at Scenic Caves start with a climb, so it can be tough going.  The nice part was that they had regroomed the parts of the ski trails that had been traversed by snowshoe racers, so we had a nice track to follow.

We started by following the ‘Easy Peasy’ 2km trail, which links up to the more extensive trail network where you can add mileage as you see fit.  On some ski outings, the Lightning Kid has been a little fussy in the Chariot; he seems to want his mom around which doesn’t work well since I tend to speed ahead while she helps coach Shark Boy on his own skis.  This time, it seemed I was in luck – the race meant getting a late start on skis, so that he was in the Chariot around his midday nap and quickly fell asleep.   Somehow, the camera on my phone wasn’t working and I couldn’t get any pictures, but this blog already has plenty of family cross-country ski photos.   I had made up my mind to tack at least an extra 1.1km on by myself, but I waited by the crucial fork for my wife and Shark Boy to arrive to make sure that they took the right branch to complete Easy Peasy and get back to the chalet.  While there, I had to engage in the usual banter with passers-by who always ask if they can hitch a ride on the Chariot too.  I think the conversation got too loud, or it’s possible that the Lightning Kid’s damp socks were a problem in the cold, but he woke up and started crying, so I took Easy Peasy back as quickly as I could.  I would have liked more mileage that day, but what can you do? He did settle down once I got him inside.


Apparently Shark Boy really struggled to finish the trail with legs that must have been tired from the snowshoe race.  We packed it in, and headed to the Day’s Inn where my wife had booked the last available room earlier in the week.  It has a pool, but we were sorely tempted to check out a water park found in Blue Mountain Village that we’d heard good things about.  It’s called Plunge! and we gave into temptation and took it.  We were a little worried because it seems like the Lightning Kid gets sick every time he goes swimming.  I hoped that he’d spend more time with the splash pads than immersed in deeper water and that it might make the difference.

The boys chilling before we went to the Aquatic Centre


We arrived a little after 4PM, and it turns out that’s a popular time to arrive since families that have since left the ski hills at Blue Mountain are looking for their next activity.  The pool was filled to capacity, but they were expecting some exits soon.  The cashier explained the situation to everyone standing in line and pointed to the expected cutoff, where the wait would be conceivably much longer.  That cutoff point was right behind me. This was to be one of many examples of what some might call a guardian angel looking over us, or having horseshoes where the sun don’t shine, whatever your preference.

Once we were in, I found myself a little disappointed by the size of it, which I had assumed would be much bigger.  Still there was a swimming pool with some splash features and toys like pool noodles, mats, life jackets in addition to a splash pad with a small water slide and some fountains which were loved by the Lightning Kid.  Shark Boy and I went through the pool doorway to the outdoor pools which had additional (and larger) water slides; I didn’t want him getting out of the water in below freezing temperatures, so we headed back inside.  We let them have fun till nearly 5:30 and then decided to get out, change and head to dinner.

Through the Days’ Inn we got a 10% discount at Boston Pizza, and that restaurant was on a short list of places we’d try with the kids; it has a good selection of food (and beer), and is quite kid friendly.  I considered ordering a chicken pecan salad, to try and stay on track nutritionally, but I was simply too hungry so I ended up with a huge bowl of Butter Chicken Linguine (I substituted in their whole wheat linguine for the regular fettuccine at least).  The real highlight of the dinner, though, was seeing a young man named Kevin as part of the staff.  Kevin (like the Lightning Kid) happens to have Down syndrome, and according to his co-workers, is a great, friendly, professional and welcome recent addition to their team.  Apparently this isn’t uncommon at Boston Pizza locations…if we liked Boston Pizza before, that sealed the deal for us!

With a King size bed and a pull-out couch, and two boys who roll all around their beds at night, we opted to put the Lightning Kid on couch cushions on the floor, while my wife slept next to him on the pull-out couch.  Shark Boy and I shared the King size bed where I could plug in my CPAP machine.  Around midnight, the Lightning Kid woke up with very wheezy breathing.  Having dealt with bronchiolitis and pneumonia in the past, we opted to take him to the hospital to get his oxygen levels checked (N.B. I deal with plenty of armchair diagnosis in real life and on Facebook, so I don’t want to get into those kinds of discussions in this space).  I stayed at the hotel with Shark Boy, though of course I couldn’t sleep (though I did whine about it on Facebook).  We must have found more horseshoes, since the problems were limited to his upper respiratory tract; the doctor figured it might be from dust in the room – I blame the couch cushions.  I switched to the pull-out (no more CPAP) and my wife had to share the King size with both boys – resulting in sleeping perched on the edge of the bed.  Still, it did improve the Lightning Kid’s breathing and he was well enough to ski the next day.

We had a delicious breakfast at the Westside Diner, and returned to the hotel to pack up and check out.  Then it was over to Blue Mountain to try and get the kids to find their ski legs.  I generally find Blue Mountain over-priced and over-crowded, but I have to say, guest services hooked us up with the minimum price of tickets we needed to get the kids on the magic carpet (and down the bunny hill).  A beginner ticket for me, a free pedestrian ticket for my wife (she didn’t put on equipment, just stayed on foot for coaching), and free kids tickets.  Shark Boy seemed to remember enough from last year to ride the magic carpet up without a problem, and he needed very little intervention after the first couple of runs where he fell a few times.  The Lightning Kid was eager to ride up, but a little fussy about riding down.  A few times we got him to take a few steps independently, and I tried holding him between my knees with a ski pole acting as a kind of safety bar.  Frankly, it was a bit of a struggle for me – he’s so small I found it awkward to bend down enough.  I did get a couple of short bursts where he’d sort of stride and flap his feet like a walk or strut as we slid down the bunny hill.  The problem was when he’d cross his skis I’d have to lift him up in the air long enough to uncross them.  One time I pulled up on my ski pole and ended up giving him a fat lip.  He screamed and cried, but somehow I talked him into one more run (if only for the chance to go up the magic carpet again).  This time we both managed to get good bent knees with low centres of gravity and we zoomed down the hill… to the squeals of delight of my wife.  Being able to ski as a family seemed doubtful when we first got his diagnosis, even though we’d skied with kids with special needs when we used to volunteer with the Ontario Track 3 Ski Program.


It was only few runs, but we called it a victory before my wife took him inside to warm up.  Shark Boy and I continued a few runs where I gave him a turning exercise by planting a ski pole in front of him (ambush!).  I find I’m never dressed warm enough for the outdoors when I’m with the kids; it’s a slower activity than I plan for so I get cold.  We did 3 more runs and re-joined the rest of our family for lunch.

After lunch it was time to head home.  Shark Boy wanted to know what else was on tap for the day!  I guess, it’s just never enough.  Or rather, it is, because the cranky attitude was reflective of the fatigue.  He fell asleep in about 2 minutes of driving, which meant he missed another example of our horseshoe angels’ help.  I must not have tightened the ski rack enough before leaving, and it opened on the country road heading from the ski hill into Collingwood proper.  My wife and I’s cross-country skis and poles flew off the car and landed on the road behind us! The downhill skis were heavier and stayed put.  What could have been a disaster ended up being a shining example of how generous people can be.  Cars behind us stopped (without running our equipment over) and even helped me get everything off the road so we could all get moving again as quickly as possible.  The skis didn’t take any significant damage (a few nicks and scuffs), and I tightened and locked the rack as best as I could.

The snow continued to fall, as it had all day, so I was extremely nervous about the drive home.  Luckily, although it was slow going, visibility was good enough and everyone seemed to be driving sensibly, so we got home safe and sound, had dinner as a family, put the kids to bed, and unpacked.  By the time we crawled into bed, my wife and I could do nothing but smile at each other, both awed by all the craziness we’d experienced in 48 hours, and proud of our accomplishments.
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Friday Five: February Goals


I was inspired by Krysten over at Darwinian Fail to write up a series of fitness goals for February (and also, though not as recently, Robyn Baldwin’s Winter Bucket List).  I guess I’m really feeling the flow fitness wise.  Let’s see if I can round this out to the standard Five for Friday, though I expect some inter-dependence in these, if not out-right recursion (that’s a reference for any programming geeks out there).



  • Start implementing the structure of my Half-Iron training plan.  Though I haven’t thoroughly outlined it in this space yet, you might have caught a glimpse of the training plan last weekend.  In the early stages, I’m allowed 30-60 minute spin classes for bike rides (even when more in specified) and some workouts are marked with an asterisk which means I can cross-train in other activities instead of biking or running.  The important thing for me before the official plan kicks off in March, is getting used to the logistics of over an hour of strength training on Mondays and Wednesdays, as well as making Tuesdays and Thursdays both Swim and Run days.


  • Snowshoe.  Not only is this a valid form of cross-training mentioned above, but having bought a pair of snowshoes last year, it’s a return on investment.  I’m hoping to do the Tubbs Romp To Stomp this weekend.  I wanted to continue my commute series by snowshoeing to work after the last snowstorm, but it was too cold.  Still, with some initiative, I should be able to fit some snowshoeing in.  (Update: I did 20 minutes worth on Thursday morning… it’s exhausting, especially if you’re doing it on unbroken fresh snow).


  • Combine Weight-lifting and Yoga for Strength.  One of the things I’ve noticed about the training plan is that there’s no room for yoga, and the other is that strength workouts are timed for 1 hour and 15 minutes.  I rarely lift weights for more than an hour – in my defence, I tend to structure whole body workouts and execute them in circuits.  Maybe I could learn to space out the sets, do more sets, and make bigger gains, but the truth is I also get bored.  I figure if I stay close to my basic structure which includes split squats, deadlifts, lat pull-downs and bench presses (or my dumbbell doubles time-saver) and vary things by throwing in some extra exercises that I see here and there, especially functional ones like pistol squat modifications, negative phase pull-ups, and handstands, I’ll get good variability and gains.  And of course, I’ll cap the workout off with some yoga flows that will include strength/balance work (crow pose is one I’d like to master).


  • Continue with the Doctor’s Diet I still haven’t written up a comprehensive review of this yet.  Since I’d like to continue the weight loss, I’ll be alternating between the STAT and RESTORE plans which are similar, but the RESTORE is more permissive in its list of fruits and has more (complex, not simple) carbs.  The longer we stick with this the more natural it becomes to adapt our lifestyle to it.  We still lean heavily on the meal plans, but we’ve had (and will continue to have) on the fly substitutions when we’re out and about.  

  • Enjoy the outdoors as a family  I think I can give us an ‘A’ grade on this for the winter season so far, we’ve gone cross-country skiing, I’ve taken Shark Boy skating, and the boys have even fooled around in the snow while I shovel the driveway (they even help shovel for a few minutes before a better offer comes along in the form of the neighbours’ snowbanks).   Not only do I want to keep it up though,  I also want to do even better than we have done.  So far there have been 2 factors that keep us from enjoying the winter outdoors on some days: 1.) No snow.  Snow is what makes winter fun especially for kids; we need it for cross-country skiing, downhill skiing, tobogganing, snowmen, and general fooling around.  There’s not a lot we can do about the actual weather, which brings me to factor number 2.) The cold.  While we do have to think safety first, and some of the days have simply been too cold to avoid frostbite or hypothermia, there have been days where the kids are seemingly fine, but the adults give up the ghost first? Why? Simple, we just put on coats, hats and gloves, whereas the kids have long underwear and more importantly snow-pants on.  Obviously, the answer is for us to put on snow-pants and get down to their level; we’ll probably be warmer playing along than standing there supervising anyway.  We can use our ski-pants, but I’m curious if they have snow-pants for adults…
Do you have any goals for February? Are you getting the most out of winter so far?
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Youth Are More Active Than You Think…

King of the Playground

The news has been getting me down lately.  I really don’t know how to fix terrorism or the sorry state of our culture when it comes to gender roles etc.  But I have seen a few things this week that make me want to refute claims that our youth are overly sedentary and our digital society is ruining how they socialize.

We’ve had a nice Indian Summer going on here, and when I’ve gotten home from work, the easiest way to get the kids out of my wife’s hair while she prepares dinner is to head out the back door, through the backyard, to a local playground.  If you’ve been reading this blog at all before today, it should come as no surprise that we get active outside as a family; at least half of this year’s posts follow that theme.

My kids, however, are very young – too young for cellphones, tablets, video games or even most television.  They don’t necessarily represent (even demographically) the overall problem that gets reported in the media.

On Tuesday, I was at the park with the Lightning Kid; Shark Boy is still getting used to full school days without naps, and was taking it easy at home.  I saw some pre-teen boys doing some calisthenics.  I found it puzzling, because there didn’t seem to be a real leader or purpose to their exercises, but I was still glad to see young people being active.  The Lightning Kid and I played our little game of climbing up the playground and going down the slide for a while before we got called to dinner, but on the way back, I noticed their exercises had progressed to martial arts kicks.  I started to think they might be doing some kind of pretend ninja training… then I saw one of the kids consult a tablet. They were obviously following some kind of Youtube workout/training video!  Score one for the digital age.

Yesterday, I took the Lightning Kid to the playground again, and I got a call that Shark Boy wanted to join us.  He ran out of the backyard and I made sure he got to the park.  Once we started climbing the structure, we found we had to share it with some teenagers (I’d put them around 14 – definitely a little older than Tuesdays’ kids).  They were playing Manhunt/Manhunter or something – basically a combination of tag/hide and seek that involved teamwork.  I don’t need to figure out the details – I played games like that as a kid too, and rules always vary from region to region and generation to generation.  The point is, they were breathlessly sprinting, climbing, trash-talking etc. not cyber-bullying or sexting, or any of the other things we worry about teenagers getting up to.

Technology has a way of reshaping our culture for better and for worse, but the important thing to remember is that it usually fragments the way we spend our time rather than making wholesale replacements – kids are playing outside AND playing video games, for example.  It’s not always black/white/either/or out there.

Have you seen any examples of kids engaging in traditional play, or even re-interpreting it for the modern age?

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Best of the Beaches Kids of Steel Duathlon starring Shark Boy

For the third year in a row, Shark Boy has participated in this Fall tradition of doing a Kids’ Duathlon down at Ashbridges Bay.  He’s getting to be a veteran of multisport, but he still seems to want me pacing him for re-assurance.  I don’t mind the exercise…

Saturday was a jam-packed day, as after the duathlon my wife and I attended training run by the Down Syndrome Association of Toronto, and Shark Boy would be going to a birthday party.  I’m happy to say we got it all done, but let’s just focus on the exercise and activity – that’s what we do in this blog.

Thanks to a public address system hooked up to loud speakers, we all knew how much time we had to get the bike and helmet set up in transition.  Shark Boy was running in the second heat (which didn’t help our schedule much). I could see he was nervous before the start, and yet eager to go, but he still did a great job of keeping the excitement in check so that we could have a good time.


He’s been talking a lot lately about being “the fastest” and while I don’t want these events to become high-pressure and competitive, I did let him know that if he wanted to be the fastest, he was going to have to lead the pack a little and tried to coach him on how to do that.


Running, he really put the pedal to the metal – he was gasping for air after the first run leg (50m) heading into transition.  We’d reviewed the important safety steps about putting on the helmet and walking the bike to the mount line before the race, and he nailed it.  As usual, the bike course made it look like he was on a motorcycle compared to the other kids – his focus did start to wander a little on the middle part of the bike course when you can look out at the lake; I guess the apple doesn’t fall too far from the tree after all! I do the same thing…

The bike course is 600m long, and ends with an uphill climb, and he got up it by himself (except for my constant cheering).   Again we executed a good transition, and then we got to see him run like I’ve never seen before.  He had his mouth wide open gasping for air, and though the last 25m (of a 100m run leg) started to lag a little, all it took was a reminder that “drinks and cookies” were at the finish line and he started to sprint.  It’s what we call in German “Endspurt”.

The Need for Speed… and anonymity.



Apparently the Lightning Kid did a great job of cheering “Go, go, go” to everyone and also enjoyed pretending to take pictures.  We looked up the race stats later that evening and found out Shark Boy was 4th overall, and 2nd place boy (the girls took the top 2 spots!).  We’re really proud of him; I hope he’s enjoying the sport for itself, and not just the fatherly bonding and approval, though. 


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Terry Fox Run 2014

On Sunday we did the Terry Fox Run at West Deane Park.  Sure, I was sore from the *Lakeside Tri* the day before, but no rest for the wicked, right?  That’s what the “Indefatigable” at the top of the web page refers to….

It was a chore packing the Chariot (which the Lightning Kid has been showing a lot of enthusiasm for), and Shark Boy’s new “mountain” bike into the trunk, but we ultimately made it to the park for 10:00.

My father-in-law and his wife had come to the park and convinced us that they could take the Lightning Kid off our hands during the run.  They’d end up walking a good portion of the Southern half of the trail and spending some extra time at the great playground.

Once we had our stickers and ribbons on, I got excited at the prospect of finally doing the course in its entirety, in the correct order of kilometer markers.  We took Shark Boy along on his bike and headed North.  The North end turnaround is about 2km from the start, but you see a 9km marker on the way, which we would face later.  I tracked our run with Endomondo, and when my wife heard the app announcing our pace at every kilometer, she’d cringe at how we’ve slowed down over the past 10 years or so.  I figure you’ve got to be happy to be still moving and getting out there.  We took water at the North end, and turned back toward the start.   From there, you head to the South End turn-around which occurs around 6km.  Shortly before then, we ran into the Lightning Kid and his grandparents, and Shark Boy let us know he was done for the day – he probably got around 7km or riding done.



My wife and I carried on to the Southern end, took some water, then back to the start and past it for another 1km to the 9km mark, then the final stretch. I got her to space the walking breaks up a little to more regulated intervals instead of just willy-nilly.

 I don’t know whether to be proud or ashamed of how I egged my wife on for the rest of the trail, but I’m proud of her for getting out of her comfort zone a little by pushing pace and distance, and hopefully it made her a stronger for the next run she does.

Once the run was finished, we had hot dogs and hamburgers with a little extra playground time. We didn’t quite make it to the bouncy castle or hot air balloon before they were shutting down, but we still had a nice day out and raised $175.00 (thanks to our generous donors).

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Friday Five: Top 5 Fall Races

I’ve got 3-4 other topics I know I want to talk about, and write posts for, so what am I going to do? Write a completely different post instead.  Must be a blogger thing.  If you’re new here, I’ll tell you I’m going to review the Samsung Gear Fit smartwatch, and go really in-depth on how sleep is important for health, so be sure to subscribe for these posts as they come in.


Fridays mean Top Five Countdowns (when I feel like doing them of course), and this time I’m highlighting my Top 5 Fall (or Autumn if you prefer) Races.  For whatever crazy reason, our family’s race calendar seems to be craziest in September; but we had fun last year, so we’ll do it again!


  1. 5 Peaks Kortright Centre.  We’ll be there tomorrow!  If you haven’t noticed, I’m a big fan of the 5 Peaks Series.  The whole family has fun, and while I haven’t run this venue, I’m somewhat familiar with the Kortright Outdoor Education Centre from Maple Syrup Festivals every spring.


  1. Lakeside Sprint Triathlon.  The only thing standing between me and a triathlon-less 2014.  I hope I’ll have a respectable time that is comparable with past performances, but with the differences between courses, there might be no sense in comparing.  I’ve never been to this venue… I’m just looking forward to getting my swim/bike/run on again.
  1. Terry Fox Run – This is a threepeat for us (Triathletes love 3s).  Here’s the family donation page if you want to help fight cancer with us.  I’ll be recovering from the Lakeside Tri the day before, but this is really leisurely family fun.  Let’s hope for good weather.

  1. Kids of Steel Duathlon – Shark Boy is going to threepeat this one this year too.  Between this and the Kortright Centre, I’m hoping to light a bit of a fire under him as it dawns on him that races can be more than just a light bit of sightseeing; if he wants to be “the fastest” (his words), that might mean starting at the front and going as hard as he can.  On the other hand, I don’t want over-competitiveness and pressure rearing their ugly heads.  I want to coach him, yet let him take the lead as to what he wants to get out of these events… does that make any sense?

  1. Levac Attack – Registration is now open! The event has been moved to Mississauga and takes place on Saturday October 4th (event details here [Facebook].  A very small race with great post-race food, that is accessible for strollers and whatnot.  We are in our 5th year of raising money for Mount Sinai Hospital’s Maternal-Fetal Medicine Unit.


Over the past year, I’ve noticed my blog has undergone a bit of a theme shift from my individual endurance endeavours to active family living.  Both were always supposed to be big factors in what I’m inspired to write about, but there’s no doubt the balance has shifted from more of the former to more of the latter.  Active,healthy families are a big deal to me, but not every family can be as lucky as ours (even with a child with special needs, we are all able to participate in a lot of physical activities, as you can see from some of the links I’ve used).  Mount Sinai is there to help families with high-risk pregnancies get to a point where they can hopefully enjoy lifestyles as fun and wonderful as the one my family does.  It’s an honour and a privilege to be associated with this cause; if you’d like to register to join us (we have 5, 10, 15 and 20 km events) the registration link is here.  If you can’t make it out, you can sponsor me here.

I know I basically asked you for money twice in this letter, Dear Reader.  You can’t really blame me for assuming someone so attractive, well-dressed and discerning as yourself might also be rich though, right?

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Race Recap: 5 Peaks Albion Hills

So, the Friday before last, I did one of my morning runs with the Lightning Kid.  During my lunchtime spin class, I could feel both a tug in my hamstring and my Achilles acting up.  That didn’t seem good, but I took it easy that weekend at the cottage, except for an open water swim, so I figured I’d be fine.

The same thing flared up in a Boot Camp class on Tuesday, and I began to think I was in trouble, since I had signed up for 5 Peaks Albion Hills that very morning.  I had to take an Ibuprofen just to get through my Wednesday and by Thursday night I was soaking in a cold water bath (no ice, though, I just can’t do that to myself).  The latter seemed to help and I was willing to brave it by Saturday morning.

Albion Hills is a great park that we visit often for cross-country skiing.  I wish I could say that the skiing made the trails familiar to me, but everything looks different in snow, but at least I’d done this race 2 years ago… but more on my race later.

As always at the 5 Peaks series, it starts with the Kids Challenge; all participants get a bib with the number 1 on it, because they’re all winners.  We were rushing up to get the kids’ bibs and safety pins when I ran into Robyn Baldwin (whose blog I’m sure you read, right), and though we didn’t have time to greet her as well as we should have, did us a solid of capturing great race photos of the kids, so big thanks to her.

The Lightning Kid gives Robyn a High Five

Shark Boy in action – Courtesy of Robyn Baldwin
Lightning Kid waves to the fans – Courtesy of Robyn Baldwin

At previous races, I’ve run with Shark Boy while my wife has run with the Lightning Kid.  Last year, he needed to be carried a lot, but he did almost all of the Heart Lake 1 km Kids Challenge this year unassisted, so I was game to switch kids with her this time.  Uh-oh, not only did she struggle to match Shark Boy’s pace, but the Lightning Kid must have been a little thrown by the switch because he hesitated and paused as the pack pulled away from us, and when they began to disappear from sight, he threw a mini-tantrum or two.  Luckily, he’s still motivated from those morning runs and understands the concept of “Go, go, go!” so I got him through the course with a fair amount of carrying.  What he lacks in speed he makes up for in charm and charisma because he put on a grand show of waving at almost everyone he could.


They stuck around after their race just long enough to see me off on mine, then it was off to the on-site splash pad and pool.  It’s really great that 5 Peaks is using these awesome venues of the Toronto Region Conservation Authority – they make for great scenery and family fun.


Wanting to play it safe and conservative with my right leg, I decided to seed myself in Wave 4, which ended up being the last wave, but also the best behaved, because according to the Race Director’s announcement, we get to hear our instructions 4 times. Heh.


The race course was described as a roller-coaster with lots of single-track, and the latter fact made for some line-ups in the early going, even for last wavers.  Still, I enjoyed taking it easy and knowing that simply finishing would be a fun day and mean my leg hadn’t stopped me.  In fact, I jumped a foot off the trail to take a picture of a unique looking stand of trees:


The roller-coaster description held true, and the kilometer markers seemed to tick off fairly quickly – time flies when you’re having fun.  I managed to pass a lot of people more through technique on the hills (especially downhills) than conditioning.  Some of the sights I saw included a girl who stubbed her toe while wearing those Vibram Five Fingers Barefoot shoes (ouch) and a guy who looked like he belonged on a tennis court.  Tennis shoes, polo shirt… look, I get it, not everybody needs to be hard-core dedicated to the sport, in fact, I love the idea of people trying things out for the first time, without necessarily having spent money on all the best gear.  It’s just that this guy had all grey hairs, so I’m thinking he’s not some 21-year old who is going to bounce back from the kind of injury that improper footwear is going to cause.  he Sport course ended up being 5.7 km by their reckoning or 5.3 by me & Endomondo’s.

I’m really happy that I crossed the finish line strong, and I did comparatively better in my age group than at Heart Lake (13/20 is better than 24/28). Once I had retreated to the shade and gotten my water and banana, I had a chance to talk with Robyn and Jessica from Laces and Lattes (who, again, supplied me with a discount code for the race entry as well as kicked butt in the Enduro category).  We talked blogging, heart rates, upcoming races and adventures – it was a great way to highlight what an inspiring, fun community that I can connect with through active life blogging. 

After the great time we had as a family that day, the Kortright Centre race is basically a done deal…

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This Summer’s “Training” “Schedule”

It’s been a bit of a rough summer so far.  In the Holding Your Ground post, I talked about how I wasn’t going to be breaking new ground in terms of distance or performance this year, and the way things are shaking out, I don’t think I’m going to do any triathlons this year.  I had thoughts of doing Bracebridge again, or maybe dropping down to the Sprint level, but I think I know I’d be pretty much limping through it, and needing the better part of a week to recover.  The concept of merely doing the race for fun and simply enjoying completing it appeals to me, but I know I’d be cursing how slow I am and everything that woulda/shoulda/coulda (Shel Silverstein shout-out!) happened this season with every stroke, revolution and step.



Immediately after getting back from Germany, I underwent a vasectomy.  The snip.  I’m thinking of devoting a post to it in case anyone was considering it and wondering about effects and impacts (don’t worry, there wouldn’t be any pictures), but for now, I’ll just leave it at the fact that I was unable to exercise (or even pick up the kids) for a week after a less-than-completely active vacation just as the summer was getting started.  A summer that follows a brutal winter, where getting/keeping a good base was very unlikely.  It also meant missing out on Band On The Run (at least the racing part, but the music festival/live concert was a lot of fun); I don’t think I’m going to post about it since it’s so long ago and I didn’t run it myself, but it’s a must-have for next year; family friendly, lots of fun.  


So here we are, without racing goals, without a formal training program, with a weak training base and the summer has been rather rainy, if you ask me.  Rain and storms has meant cancelling rides and open water swims at the cottage where I spend most weekends.


Still, I’m not writing this to describe what hasn’t happened, I’m here to celebrate what has been happening.  For one thing, like they say in the movie The Crow, it can’t rain all the time, so the cottage has been good for open water swims.  Unfortunately, due to some weird Garmin firmware crash (that my Forerunner 910XT has fortunately has recovered from) I don’t have any data to show you for it… the Garmin ate everything from June 23rd till sometime in Mid-July.  I can tell you that I did the first one sans wet-suit.
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That decision to swim without it was a good one, I got 1.4 km of swimming done in 33 minutes which made me feel good about where my technique, body positioning and endurance were at.  I had a couple of other swims, one of which was in very windy and rough conditions and was really unpleasant, but at least it would toughen me up for adverse conditions, right?

We’ve taken the kids kayaking a couple of times too. The first time was about 1km, the second we got up to two. They’re pretty good about patiently sitting still, to the point where our arm endurance is a bigger limiter than their fidgetiness (I just made that word up).




The other thing the cottage has been good for is using my mountain bike.  Rather than cart my tri-bike back and forth from the city, I just try and get out on the mountain bike, which I’m treating as part cycling training, part cross-training.  The first time I looked for a trail in the area I encountered a massive mud puddle which a little too much for this novice mountain biker…. but when I hit the same trail the week after, it was dry enough to ride through and I got a little further.
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Whenever I hit some challenging terrain (which, for me, is just about anything more than a dirt road) I giggle and hoot. I bet I sound like Daffy Duck out there.



Back at home, the Lightning Kid’s sleeping schedule has returned back to its horrible default condition.  He’s less accepting of me as means to get back to sleep, but the good news is that when I’m industrious and organized, I prearrange my running gear so I can get up, grab it, change quickly in his room, and take him out running before he can wake anybody else.


It’s been a great opportunity to play with fasted cardio, since I don’t take any fuel before I go (though it’s super important to hydrate before and during, because I wake up as dry as a bone).  I’m pushing the Chariot and taking it easy and just trying to kill 30-60 minutes so that the rest of the house can sleep.  I don’t push the pace, and I’m just happy to be moving, and even then, I find myself tempted to stop running or turn around early.  I’m training my body to recruit more of my fat stores, and training my mind to keep going even though I’m tired which is key for triathlon.

I wasn’t sure how much he was enjoying it, and in fact, when he starts asking for ‘Mama’ I know it’s time to get home quick, but I was surprised at how quickly he’s come to expect it: I got up early with him on Tuesday, and since I didn’t have my gear out and ready (and I was pretty groggy), I didn’t take him out.  He grabbed my running shoes and though I took him out on the porch for a few minutes when he asked to go outside (not for long, because it was surprisingly cold and we were just in pyjamas), he threw a tantrum when he found we were going back inside.  Sometimes when we’re out on the run if he starts to fuss I give him my water bottle to drink from.  He hardly ever drinks from it, but he does play with it a little.  The funny part is when he starts calling me to take it back; he’s like a little coach reminding me to hydrate.

So, though I haven’t exactly been lighting the world on fire, I’ve had some fun and that’s what summer’s all about… and it’s half over!

How has your summer been so far?