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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.
OWS_StrawPoll.JPG


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?

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Friday Five Favourites

It’s Friday, and I’m going to list some favourite things I’ve discovered over the summer.  It’s a series from You Signed Up For What?


  1. My Mizuno Wave Rider 17s – I actually bought these before the trip to Germany, and it was there that I wore them running for the first time.  My Salomon trail shoes were showing their age, and I figured it was time for new shoes.  So many running bloggers I know love Mizuno, and these came recommended for runners who like/need cushioning, without being heavy.  Since buying them, I’ve found out Mizuno makes trail shoes, but I still really like these, as they’ve lived up to their weight vs. cushioning ratio promise.

  2. Cheddar & Caramel Smartfood – A while back, my wife managed to grab something called Chicago Mix, which was a mixture of Cheddar cheese popcorn and caramel corn.  I’m all about the savoury/sweet mixtures (e.g. salted caramel) these days.  Sadly, Chicago mix was hard to get our hands on, but this version of Smartfood is the next best thing, and I keep stumbling across it in every grocery store.

  3. Kobo Glo e-Reader – This thing has kept me reading a little better than I might have otherwise.  I forgot it at the cottage this weekend, but I’m currently reading through A Feast of Crows (Book 4 of A Song of Fire and Ice a.k.a. the Game Of Thrones books).  It also came in handy when I wanted to read the short fiction work of fellow triathlon blogger Dan T. Head, and as long as it’s connected to WiFi, it syncs my progress so I can continue reading on my phone (or iPad) app.
  4. Mill Street Brewery Seasonal Sampler – Every time I drink a Mill Street beer, I feel good about supporting a home team brewery, but the beers themselves aren’t always my absolute favourite (I really want to love the Organic Lager, but I don’t).  The seasonal sampler is a six-pack of six different flavours, 4-5 of which I would love to have in their own 6 (or 12, or 24…) packs.  100th Meridian Organic Amber Lager (distinct from the aforementioned Organic Lager), Palomar (Chipotle Lime) Ale, and the Belgian Cherry IPA are all new, and the Belgian Wit was new(-ish) to me. 
  5. Spi-Belt – I heard about Spi-Belt a while ago, and I kept hoping some blogger would post a giveaway or discount, but I ended up cracking and buying one.  The concept is simple: provide a belt for runners with a generic pocket that can store ID, keys, smart-phone/other device.  So many products are dimensioned exactly for a particular thing, making them useless if you’re not using, say, an iPhone.  The Spi-Belt’s pocket expands to fit a variety of items.  It’s a bit of a pain to get my smartphone in and out when I want to do things on the run (skip songs, pause the workout recording, take a photo), but for the better part of a year I was without a solution for storing things unless I wore my hydration pack or a water bottle belt.  I’ve since found out there are models that have even bigger pockets; the Endurance model and the Messenger Bag.
Happy Friday!
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Snapshots From Germany

In my on-going game of blog post catch-up, I would like to engage in the (probably pointless) exercise of telling you, dear reader, about our annual family trip to Germany.  Last time I kept a detailed journal, not so much this time, so I’ll wrap it up in a single post, with just the broad strokes. With Germany in the World Cup final, I’m sure you’re all eager for a little taste of the Fatherland, right?

Travelling with small children is indeed exhausting, especially the flights, but I have to say, my boys are actually pretty good, all things considered and they get compliments from airline staff and other passengers.  They’ve both been on planes since they were 6 months old, and while the Lightning Kid still doesn’t get the need to stay seated, they show their veteran flyer status in their general behaviour.


Due to the German holiday calendar this year, we weren’t able to spend as much time with my brother’s family, and we ended up heading to the Berlin area shortly after landing.  Germany gave us some great weather this year, though it was late May, it felt like a full-on summer (meanwhile, back in Canada, the climate was still shaking off the Polar Vortex).


 This gave us an opportunity to swim in the Havel river a bunch including off a boat!  Shark Boy really improved his swimming and it ended up paying off a few weeks later at TriKids Burlington.  I even got my own open water swimming training session, and though it didn’t feel great in terms of technique, performance or accomplishment, this is the first year I’ve gotten one done while on vacation though that river has been there the whole time, so I feel proud of it.


This boat was docked nearby, and it gave me a daydream about living on it, and having constant access to open water, living a nomadic, triathlon lifestyle a little like Team Wuertele.  Having a cottage is pretty good too, though.

We don’t do much sight-seeing while there and prefer to be homebodies… it’s quite cozy. Apparently some ducks thought so too – but nobody told them that ducks aren’t roof birds…


The other big physical activity we did as a family was a bike ride; Shark Boy rode at 10 km on his own, and now that the Lightning Kid is a little bigger, he can ride longer in the rear seat – he is also carrying on his brother’s tradition of reaching forward to try and give me a wedgie.


While we didn’t sightsee, we did have to find ways to keep the kids entertained, and we looked into a couple of amusement park and play centres as we’ve come across them over the years. Lots of jumping and climbing for both boys, and it’s great to see the Lightning Kid really rock his gross motor skill development.


After Berlin, we did finally get a chance to spend time with my brother and his family, and what we didn’t have in quantity of time, we made up for in quality. Seeing the cousins play and bond really reinforces the feeling that family is something to be treasured. We took a nice hike up one of the Taunus mountains.


I also got a nice run in with my brother.



Like any vacation, it was over too quickly and now seems so long ago.

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Race Recap: Shark Boy’s Triathlon Debut at Sunrype TriKids Burlington

Happy Canada Day!

After the 5 Peaks – Heart Lake event, we headed to Burlington for our race kit pickup.  The best race kit pick-up systems in triathlon have you report to stations in order, with big numbers to identify each station.  This is probably doubly important with dealing with kids.  I was really impressed with how organized the TriKids event was.  Finding the bib number, body marking, swag bags, it was all there, and there was even an orientation session.


The orientation session

They not only explained the overall flow of the day and the event (which is a little different for each age group) but also their dedication to the enjoyment of all the athletes, safety, and the ‘complete not compete’ philosophy.  I thought it was a little long for kids (especially ones like Shark Boy) to sit through, but frankly, all the information was necessary and reassuring for the parents.  They had at least 3 different orientation sessions that people could attend, so I don’t think they can do any better.

We met some friends of ours who decided to sign their son (same age as Shark Boy) up for the triathlon too.  The rewards of being physically active are for the self; it’s basically a selfish act, but the values of it is something we want to pass on to our children.  The reason we crow about it on blogs and social media, however, is in the hopes of inspiring someone else to start reaping the rewards, so I can’t tell you how much it pleased me to see them there and on race day.

Speaking of race day, it was an early morning to make sure we made it in time for the cut-off to get our stuff set up in the transition area.  And when I say ‘our’, I mean it.  I had to put my own Zoots (which were ideal for slipping on to my wet feet) and a t-shirt that I could slip on after getting out of the pool.  I was beside Shark Boy every step of the way, and he double-checked that fact every time we discussed the race right up till race day.  He had shoes, socks (ankle socks were recommended for ease of putting on), small towel bike and helmet all there too.

Shark Boy’s is the Spider-Man bike WITHOUT training wheels.

I actually bought a t-shirt there, since the veteran triathlete somehow managed to forget.  It’s hard to communicate the need for foresight to a four year-old, as I couldn’t seem to get him to drink much water before we started.  We had changed into swim stuff and awaited the command to gather for our wave.


We were in Wave 5, and after lining up outside the pool area, we were brought into a small yard outside the pool, and each athlete was called by name and bib number and given an ankle chip.  Then we filed into the pool deck and lined up to swim one width of the pool.  We actually took a false start, because I didn’t quite realize how the timing would work, but I figured it out quickly enough and no harm done – we’ll call it a warm-up.

A volunteer did a great job of calming everyone’s nerves, and then we were off!  It was a little disappointing seeing Shark Boy lag behind since he was one of the only kids swimming unaided, and the water was shallow enough that even he could touch bottom, but I’d rather have an event that can include as many kids as possible that some kind of ultra-tough weeding out race.

We’re way at the back.
Once we hit the other side, it was walking only on the pool deck (though we walked briskly!) and out to transition.  The ankle socks were still really hard to get on his feet, but it’s taken this long to get him to wear socks with running shoes so I wasn’t going undo all that work for a few seconds.  And then we were off!  Shark Boy knows from his duathlons (and my constant reminders) to walk his bike to the mount line.  Once he mounted, I knew we were going to put on a show.

If I lead him he not only goes faster, but keeps his eyes on where he’s going.
It was a 500m bike course (the swim was the 15m width of the pool, by the way), and Shark Boy was not only one of the fastest kids on the bike, but he safely navigated around a lot of little traffic jams that crept up.  He really shines on the bike, that’s all I can say.

This race had one unusual thing that I haven’t (yet) seen in a triathlon; the second transition area was at another location.  We dropped off the bike at the other end of a soccer field where it (and the helmet) were taken by a volunteer, and then we sprinted down the field 100m to the finish line chute (I first typed that as ‘cute’, which also applies).


We crossed the finish line smiling, and for a few seconds I got too pre-occupied with handing off his race chip and finding my wife and the Lightning Kid to properly hug and congratulate him, but I soon corrected that.


We try to do a daily gratitude exercise (usually at dinner, sometimes bedtime) where we talk about our favourite part of the day.  His was this moment right here, not any part of the race.  He’s an athlete (a TRIathlete!), but best of all, he’s got a great heart this one.

Our friends completed their race too (with both parents and grandparents) chaperoning various stages of the race.   We had coffees and cookies and it was one of the finest summer days an active family could ask for.  I heartily recommend the TriKids series, sign-up early though, because they sell out early… maybe we’ll see you next year?

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Race Recap – 5 Peaks Trail Run – Heart Lake

Whenever a blogger hasn’t posted in a while, they always lead with something like “Don’t worry, I’m not dead!” and I always have a reaction along the lines of “I wasn’t thinking that at all.”  I’ve been swamped (still am, in fact), and there are quite a few topics I want to write about to get caught up on, but last things first….  I raced the 5 Peaks Trail Run Series – Heart Lake Sport course this weekend.

 I ran this race last year in September, and doing it in the summer had an entirely different feel. Just like last year, there was a Kids’ Challenge Fun Run of just under 1 km that both Shark Boy and the Lightning Kid participated in.  It’s fun to see them actually improve year over year: I’m pretty sure Shark Boy can pace himself better so that he keeps up a more consistent tempo, and the Lightning Kid finished much faster too.  They make me so proud.

Game Faces.

Shark Boy raises the flag (or ribbon) of victory (or participation).

The Lightning Kid approaches the finish line with Mama in tow

The Kids’ Challenge course had many of the same features as the sport course, only shorter, naturally.  We took off from the starting line and dropped down into a little valley where we circled a field, while going up and down a few hills that surrounded it.  It was all led by a volunteer and there was a tiger mascot to motivate them right to the end.  The really great part about this venue for kids is there was a splash pad right next to the race site where the boys got to spend the time while I was off on my race.

 This year, I decided to seed myself in the 4th wave rather than the 3rd.  I think I got passed a little too much in the early first kilometre last year, and I wasn’t exactly at my fastest going in.  In spite of the guidelines they give you as to wave vs. benchmark time (the pre-race bulletin called it “…the 5K time you could run immediately after eating a plate of nachos, with a beer or two to wash them down, followed by an ice cream sandwich for dessert.”).  By the time I had finished getting my good luck kisses, I had a little trouble getting to the front of the 4th wave, but I still think it worked well.  


 The single-track didn’t start till 500-700m into the race, so there was plenty of time to get things sorted out in terms of runners’ paces and who should be where in the pack.

 I started my Garmin a little late (and my MapMyFitness app even later – I hope no-one was listening to the robot lady in my phone calling out false kilometre marks), and I quickly noticed a little problem.  I recently added a new heart rate sensor and I think that reset my HR Zones and values; according to what it displayed, I did nearly the entire race above 90% my maximum heart-rate (I later found out that the programmed max was 187 bpm, and my max of the day was 197, so now at least I have a new, up-to-date maximum heart rate).



The course spent a lot of time in the shade of the forest, which I really appreciate; I had a hat and sunscreen, but I don’t like to rely on those more than I need to.  Even the little bit toward the end (I think well after 4km on a 7km course) that was more sun exposed was well thought out – there was only a single aid station on the course, but I thought it came at the perfect place the first time I passed it, and you got to pass it again another time.

 I took a couple of walk breaks during the race, but they were more in anticipation of hills and wanting to be properly energized for the climb than necessary to recover from fatigue.  My favourite hill was a near vertical climb that slowed people down to a crawl.  I used my trick from last year to make the crawl literal and used my hands to get extra traction to make the climb.

 I made the final climb to the finish line with a smile on my face, and finished in 45:46 which is more than a minute slower than last year, but with my training schedule (or lack thereof) I wasn’t too surprised and quite pleased.


 After a slight cool down in the shade and getting a few snacks into me (including mint-chocolate Clif Bar Builder Blocks!) I met my wife and kids coming back from the splash pad.  We had the briefest of moments to meet with Jessica of Laces and Lattes (which is not only a good blog, but an excellent running resource) – if not for her, I think I would have forgotten that the race was that weekend.  I also got to meet Robyn Baldwin, and she fell victim to the charms of the Lightning Kid:

So much fun meeting @apkussma‘s fam jam. I may have wanted to kidnap your son just so we could eat cookies together
— RobynBaldwin (@RobynBaldwin) June 21, 2014

He didn’t give her nearly the attention I wanted him to, because he was so busy stuffing cookies in his mouth, but maybe he knows more about playing it cool than I do.  Rounding out the group of tweeps I met is Mark Sawh, who was better known to me as Spider-Man (from the Yonge St. 10k).  Based on the conversation I had with him, trail running has another convert…

I wish we’d been able to hang around more for draw prizes and other fun, but we had to get to Burlington for the race kit pickup of the TriKids Burlington triathlon Shark Boy would be doing the next day.  Guess what my next post is going to be about?

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Gear Corner: Reviewing the Fitbit Flex

There are an increasing amount of activity trackers on the market these days, including models from Jawbone, Polar and Samsung but I chose to get a Fitbit Flex. My reasons are that Fitbit syncs with Earndit and Pact, as well as I could get one for Air Miles (which I had racked up enough of).

The Fitbit Flex came with two wristbands (one large and one small) as well as a USB cable for charging. Inserting the unit into the wristband of choice is easy enough – in fact, it seems to be fitted so that you can’t put in in wrong and have the lights/LEDs not display. Fastening the wristband is straightforward, but not easy to do one-handed, especially if you don’t want the band to be too loose on your wrist. With a little practice, this becomes a non-issue. In addition to the cable, there is a wireless adapter that you plug into your USB port so the Flex can sync its recorded data automatically when it’s within range. I honestly don’t use this feature, since I always sync to my Smartphone or iPad with the Fitbit app.

I find I have to recharge the Flex every 3 days or so, possibly because I’m a little obsessed with seeing my data update and sync often during the day. If I’m not careful, the Flex won’t make contact in the little socket for the charging cable, and it won’t charge.

Though the app gives you all kinds of things you can track (manually entering activities, food log, weight, body fat%), my main motivation for using this thing is steps taken and tracking sleep.

Tracking Activity (Steps)


Saturday


This is the Saturday before the Yonge St 10K.  I took it easy, no workout, but I still had to take the kids outside, pick them up, a few light chores around the house.  So I still burned well over my recommended 2100 calories.  This is one of the things I like best about having the Fitbit Flex.  I wanted to write a post about ‘The Calories I Can’t Count” for all those little things that tire, without being part of a workout or training plan.  Now I have a rough measurement.


Sunday

Sunday was the race, so you can see how I racked up the steps, calories and ‘very active minutes’.

Monday


The day after the race, was one of those days where I would usually have to miss my slotted workout (which I usually do at lunch).  I was on a training course all day, which usually makes for a very sedentary workday.  Here’s where Fitbit (and GymPact) help; I parked far away from the office, took stairs and extra walks on every break I got, and managed to exceed 10,000 steps on a day where I was booked too heavily to make it to the gym.

That training course lasted till Wednesday, and on Thursday I made it to an intense bootcamp class.

Before

After

The class had things like mountain climbers, lunges, and burpees, and I question how well the Fitbit Flex can track those movements since it’s only giving me credit for about 200 calories for the 40 minute class, and I’m pretty sure it’s worth than that (to say nothing of how the ‘active minutes’ didn’t increase much either).

All in all, the Fitbit Flex let’s me feel good about days when I seem to be tired without having done a ‘workout’ and is helping me stay active during non-workout periods and burning more calories during the day.  I’d say it helped me with my most recent DietBet.

Tracking Sleep


This feature is a little less interesting to me, since I know that my sleep is of poor quality; the Lightning Kid wakes us up a few times a night.  Still I’m curious, and like the activity tracking, the Fitbit could do a job of ‘keeping me honest’ so that I know a little better how much/little sleep I got; if I feel tired, I might exaggerate – what feels like 4 hours might actually be closer to 6 for example.

 

My biggest problem is I think it underestimates my wake-ups.  That night, the 3:00 wake-up (visible in red), was due to… um, a call of nature.  But the Lightning Kid woke up at 4:30 and I had to rock him and put him back down.  This involved some squirming on his part that often wakes him back up again, so I had to restrict his flailing – the point is that I was on my feet for 10-15 minutes and the Flex marked that as ‘Restless’ sleep.  So I don’t put the most faith in this feature, but it’s better than nothing.

Overall, I’m really happy with my Fitbit Flex and continue to use it daily.

How do you feel about the activity tracker trend? If you have one, do you use it/like it?


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Holding Your Ground

It’s May, and there are no triathlons in my Race Calendar.  I don’t really have any goals set.  I follow bloggers who are doing half-ironman and ironman triathlons, bloggers who have already done their first marathons this season.  It’s an ecology of overachievers in the corner of the blogosphere that my personal flight pattern covers, and at the very least, the benefit of setting goals is well understood.  I should feel bad for not toeing the line by having some goals set.



I don’t.  I won’t.  I can’t, because feeling bad certainly wouldn’t change anything.  I’m certainly inspired by all those who are conquering new ground, there’s no question of that.   They are my heroes.

Yet, I can’t help but be reminded about something I read about the movie 300.  It’s based on the Graphic Novel by Frank Miller, and loosely (i.e. with plenty of artistic licence) based on the Battle of Thermopylae, where a mere 300 Spartans (give or take some other support from other Greeks) held off tens of thousands of men serving a Persian invasion.  When Frank Miller learned of the story of the Battle of Thermopylae, “…the film altered his perception of the ‘Hero’ concept insofar as he came to realize that the hero didn’t always win and that sometimes, to be a hero, one must sacrifice oneself.”  In that story, the good guys (according to the way it was told) didn’t “win” or conquer, but they held their ground against seemingly overwhelming odds.


So while conquering a new frontier in multi-sport and/or endurance is an appealing goal, that might not be the path for me at this point in time.  Over the past 3 years, we’ve become not only a family of two small children which is often overwhelming (“That’s cute.” said everyone with 3 or more kids), but a special needs family too.  The special needs aren’t that overwhelming, but the Lightning Kid has more of them now than he did as a newborn.  The transition from daycare to “real school” is coming.  I’m looking at some medical procedures, which I won’t detail here, at least not yet (nothing serious, routine stuff).  Oh, and there’s water in the basement (my precious man-cave!)… that’ll take time, effort and money.

I have an incredibly supportive spouse, but not a Sherpa wife.  Triathlon (and by extension blogging about it) is a hobby, and fits in after (or gets outranked by) family obligations, career, the welfare of my kids, my relationship with my wife, etc.  It can’t eclipse them.

These are not excuses, per se.  I’m not trying to weasel out of anything, in fact, I am more committed than ever to active, outdoor, multi-sport living.  So we’ll be running races with the whole family using a stroller, parent and child sports classes, triathlons for the kids, active family vacations and so on.  These are my values.  They are our Family Values. I can serve these values without pushing my personal performance envelope.  And to whatever would try to come between me and those values, I say:

MOLON LABE

Which loosely translates to “Come and Take them”.
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Race Recap: 9th Annual Spring Into Action for Diabetes (10k)

Jacqueline over at Skinny Chick Blog has mentioned often how she actually prefers smaller events for running races.  I’m beginning to think I know what she means.  This weekend was the Toronto Goodlife Marathon, and I’m sure lots of people I know (at least on the internet) were there, but the Iron Rogue clan ran something much smaller on Saturday.


 We picked up a flyer for the Spring Into Action for Diabetes race while crossing the finish line at the Yonge Street 10k.  We had fun running as an entire family then, so when they said strollers would be allowed, we put ourselves down for a family entry as soon as we could.




 The race start was at the Wilket Creek entrance to Sunnybrook Park.  There were a little over 200 participants spread over a 2 km Walk, 5 km, and 10 km run.  It was a cloudy, overcast day with cooler temperatures, which is good for running, but the threat of rain put a bit of a damper on our spirits.  There was walk-up registration, which might have actually been a time saver compared to the long line up the pre-registered participants needed to stand in to get their bibs and race kits.  Fortunately, this was a very, very family friendly event with a few fitness obstacles set up as a way to keep kids who don’t like standing in line (e.g. mine) occupied.


Once we got to the front of the line we got our bibs and race swag.  There were bibs and timing chips for everybody, which made Shark Boy feel like part of the team.

Timing Chips for Everyone!

They had run out of safety pins for the bibs, so he missed out on feeling super official during the race, but the cotton t-shirt did a great job as an extra layer for someone who was dressed a little too light, i.e. me.

 Once they had done a few speeches to welcome everyone (including some rather frightening statistics about incidence rates of diabetes – some don’t realize they have it) by the race director, and a speech by Toronto mayoral candidate Karen Stintz (who seems super nice).  They started the warm-up exercise routine (led by InsideOut Fitness staff) including some Yoga and a little dynamic movement.  

Couldn’t quite get Eagle Arms right on Shark Boy

That was fun to watch the kids try and follow along.  Shark Boy is passingly familiar with Yoga (not sure how, maybe daycare?), and the Lightning Kid lives to entertain others (especially the ladies).  Before we knew it, it was time to line up at the start.  It was a little scary having the 10 km runners be first – with the Chariot, I would have preferred being in the back, but there was never a problem with people going around.

 Shark Boy wanted to start the race running for himself, and he kept up a good pace for nearly a kilometre.  I’m pretty proud of him because when I’ve gotten him to run distances of any kind in the past, he’s more like the hare than the tortoise – fast out of the gate, then needing long, time-wasting rests.  He called for entry to the Chariot shortly before the 1 km mark and then we started rolling with both kids inside.

Just past the 2.5 km mark, which served as the turn-around point for the 5 km runners and the last water station for us 10 km runners, there seemed to be some confusion, with several faster runners turning back saying they’d hit a dead-end.  My wife went back with some of them to see if we could clear up the course, and they said they’d send someone ahead to clear things up.  Before they could get there we decided to strike out on our own.  Later that weekend we saw a quote somewhere on Facebook that it’s “Better to Walk Alone, than to be in a Crowd Going the Wrong Way.”  That is sound advice, because we would have wasted less time (and mileage) if we hadn’t gotten infected with the self-doubt of others and ploughed ahead.  Sticking to the park trails (going under a bridge to cross Don Mills) was easy enough, and though other racers got fewer to encounter, we confirmed the 5 km turn-around point was on the course we were following.



Breaking up squabbles between the boys and keeping them occupied with snacks was the biggest hindrance to performance and enjoyment, but we still ticked off the kilometres with smiles on our faces (and were greeted with many more in return).  The cool weather kept us from overheating climbing up some of the hills (which were mostly ramps for bridges under the overpasses).   

Toward the end, there seemed to be a little bit of drizzle that came and went.  Shark Boy got out with a little less than a kilometre do finish, and ran it holding his bib in his hand, as did his mother, while I held my bib and the Lightning Kid’s in mine pushing the Chariot across the finish line.   After the run, we ate hamburgers (courtesy of the race) for lunch and stretched before going home with our medals.



It was a small potatoes event with small potatoes hiccups, but great fun for a great cause.
Here’s a clip from the local news, including a little sound bite from the Lightning Kid and I.


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Liebster Award!

The Liebster Award is a way for bloggers to throw a little recognition around, especially to blogs with smaller followings; a way to shed a little light into the dustier corners of the blog-o-sphere, so to speak.  I used to see posts where people got nominated and think “Why not me?”… and this weekend, Miranda of Cupcake Triathlete made my wish come true!


My mission, and I did choose to accept it is to answer Miranda’s 10 Questions, and nominate 10 other Bloggers to answer 10 of my own questions… she did mention that there are no “Liebster police” if you don’t get it all done, but here goes…



Miranda’s Liebster Questions:

1.  What’s your favourite workout and why?
This one’s pretty easy.  Burbathlon; I get to work on my running, which was pretty much my gateway into endurance and fitness overall, have fun, be outside and know I’m getting some strength and agility benefits too.

2.  What motivates you?
Shark Boy is very big on asking “Why?” for everything, and my favourite is when I can answer: “For Fun.”  I have noticed that exercise helps me manage stress, and I certainly need a counter-balance for when I indulge diet-wise, but I got hooked on triathlon because it was fun.  If I want to do triathlon races (which are the most fun, because it takes out the worst logistics of trying to fit in 3 sports in one shot), I have to train.

3.  Looking back over your last year of training, what would you change and why?
There’s so much I wish that could have been better, but if I don’t want to get depressed, I have to stick to what I can control… going forward, I want to supplement my nutrition for a better immune system.  If I could get back some of those sick days, that would have been something.

4.  Favourite thing to do as a training reward
A big meal, to be honest, though Epsom Salt baths are the better option.

5.  How do you get yourself going again after a training “funk”?
My blog helps with that, since I need material to write about.  A new frontier activity can be good (like mountain biking most recently).

6.  Hobbies outside of the athletic?
Uhh… blogging? I try to read a fair amount (and that includes, but is not limited to, comic books), though it’s more like a chapter a night before sleeping.  I could have a whole bunch more if you give me a big bag of money…

7.  Biggest challenge in training?
Anything that takes me too far from the family and/or for too long a period of time doesn’t work and doesn’t happen.  Long bike rides are the preeminent example.

8.  Moment you are most proud of (could be athletic or not).
I don’t know about a “Moment”.  I’m very proud to be a father, so the birth of each of my sons is right up there, so is getting married.  Finishing a marathon was big (back in 2006).  I turned 40 Last Year, and between that and a Bad Monday that made me check my accomplishments and how I stand up to adversity and sum it all up.  I guess that’s how I express my pride… more holistically, I guess.

9.  Embarrassing workout story (be brave…..)
Plyometrics are good for runners/triathletes.  Box jumps look like fun.  Using a step (with 4-5 risers) seemed like a good way to do them at the gym.  I set them up near a window, and after a few reps, toppled the step and splattered myself into the blinds of a window.  They are still bent to this day.



10.  What’s your “Mt. Everest” goal?  What’s keeping you from going after it?
Probably an Iron Man.  See number 7 for the reason why I haven’t gone after it.  I think the older (and hopefully somewhat more independent/better behaved) my kids get and with a more stable sleeping schedule it’ll happen.  I’d make it my own 42nd Birthday Present, but I believe it taking things one step at a time, so a half-Iron distance would have to come first.


My Liebster Nominees:

I joked with Miranda that writing this post would be a lot of work, but nothing would be as tough as coming up with 10 nominees (who hadn’t already been nominated by her); I have a lot of favourites, but I don’t know how many are all that ‘small’ anymore.  Luckily, I’ve been collecting a lot of new blogs lately, especially triathlon ones (though not limited to that), so the list filled out quicker than I thought it would.  


  1. Dan T Head – I’m a sucker for triathletes with families and this guy writes (and writes about) sci-fi, comics and other nerditry that makes me wonder if we’re related.
  2. Lauren Lives Healthy – A fairly new (yet shockingly competent) blogger who’s on her first tri journey.
  3. ElleSeeFit – A Toronto area blogger I had the pleasure of meeting once.  She makes Wellness a fun adventure.
  4. You Signed Up For What – Even if she wasn’t a triathlon blogger (and mom), she would have had me at the Name of her Blog!
  5. The Business of Losing Weight – Hank has lost over 100 lbs and is rocking his local Clydesdale division in tri, in addition to being a contributor to the Huffington Post.  He writes race recaps that will make you want to stand up and cheer.
  6. Cody Beals – I’ve only dipped my toe into the waters of his blog, but it looks like it’s more comprehensive and informative than most pro-triathlete blogs.  How can you go wrong with a hashtag like #AskTriNerd?
  7. Barefoot Angie Bee – Runner, Yogi, Sci-Fi Nerd, Special Needs Mom.  If you haven’t figured it out, the key to my blogger heart is multi-disciplinarian-ism (and nerdiness helps too).
  8. Family Sport Life – I’m not sure if this blog is small enough to be nominated, it looks so professional and sleek.  Still, this family is made of pure awesomeness.  Besides triathlon, there are some good life hacks for productivity and such.
  9. Wildly Fit – A tag team.  Katie and Morgan tackle health and fitness from many angles, but what I like best is how they prioritize nature and the outdoors.
  10. Mom Swim Bike Run – She’s a mom, but she Swims, Bikes and Runs! I would watch that movie.

My Liebster Questions For My Nominees (And You!)


  1. There are two kinds of people in the world: _______ and ________.  Fill in the blanks.
  2. If you could add an event onto a race (i.e. something besides swim, bike run for triathlon, something besides running for running) to make it More Multi-sport, what would that be?
  3. What’s your best quality/strong suit when it comes to getting the most out of your workouts? i.e. What’s your super-power?
  4. Why do you blog?
  5. What invention are you waiting for to make your life complete (or at least easier)?
  6. What’s your number 1 workout/running song? If not music, what do you use to pump yourself up?
  7. Besides health and fitness, what has your sport brought to your life?
  8. If you could debunk one (fitness) myth to the whole world, what would that be?
  9. For your favourite blogs/bloggers, do you have a “type”?
  10. BONUS RANDOM QUESTION TO TELL US WHATEVER YOU WANT!