Author: Iron Rogue

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Review: Saucony Triumph ISO shoes

Disclosure: I was given a free pair of Saucony Triumph ISO for review purposes through Fitfluential LLC.  All opinions are my own.


The last time I wore a pair of Saucony’s they were the Virratas, and we were in the throes of the minamalist shoe revolution.  I, for one, am glad to be on the tail end of that dark time.  I was excited to be trying out a more cushioning shoe… enter the Saucony Triumph ISO.

A photo posted by Axel Kussmann (@apkussma) on

Saucony wanted to produce a shoe that would stun its users; making a WhoaFace, as they’ve dubbed it.  I really liked the colours of the pair they sent me; too often shoes seem to be going for garish, loud colours (like the ones in some of their promotional shots which I’ll share below).  These shoes, on the other hand let me put together outfits that make me feel like a superhero.



Even better than the look was how they felt.  It reminded me of the shoes I’d buy in high school, when it seemed like running shoe brands first started caring about technology and the feeling and experience of running in their shoes.

They felt incredibly light to run in, considering what a soft ride I was getting.  The topside (ISOFIT) must be very breathable, and will come in handy in hotter weather; unfortunately, the cold made me notice this feature very quickly.  I should probably play around with the lacing, as I think I could have used a little more motion control, which is weird, because that’s not what my gait usually demands.


 What I want the most out of a shoe is cushioning, and the Triumph delivers with its PWRGRID+ platform.  Impacts simply feel soft, without feeling like you’ve got a pillow wedged under your heel. It was most noticeable running downhill; I could really let myself loose on any downward slope.


 The Triumphs held up well on sidewalk and gravel, I think they’d be optimal for road running in warmer weather.


Could a shoe make you make a WHOAFACE? Based on looks? Based on feel?
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Tried It Tuesday: Review of GoMacro Bars

Disclaimer: Through Raynforest, I received free product in return for writing a review.  All opinions are my own.

I’m participating in a link-up hosted by Sara of Lakeshore Runner, called Tried It Tuesday. Every Tuesday, people post about something new they tried, and for me this week, it’s going to be the nutrition bars by GoMacro.

I don’t discuss food or nutrition that often on the blog, mostly because I’m not doing the cooking in our house, and I don’t find it that interesting a subject to write about. That doesn’t mean I’m immune to nutritional considerations – and if you remember this Friday Five post, I’ve not only put more thought, time and effort into strength training, but also considering my macro-nutrients especially protein (mostly to control my appetite between meals).

GoMacro is a company based on five principles:

  1. Macrobiotic – a macrobiotic diet is the key to a long, healthy life.
  2. Vegan – Eat food, not too much, mostly plants.
  3. Wholesome – If nature did not make it, they don’t use it.
  4. Gives Back – Pay it forward. Give Back. Change the World.
  5. Sourced Sustainably
Unlike these bars, I’m neither Gluten-free, nor Vegan, nor Macrobiotic, I just have some awareness of what is good and bad to put in our bodies, and going over the list of ingredients in the GoMacro bars is a relief compared to most times I do that. It actually takes longer, because the word “organic” precedes each and every ingredient. Compared to the granola bars and Greek yogurt snacks I pack (sometimes), they’re a little heavier on calories (somewhere upwards of 200 calories, varying from flavour to flavour), but I was really pleasantly surprised by how they tasted.
Starting from Top Left: protein pleasure, protein purity, morning harvest, sunny uplift, balanced goodness, prolonged power, protein replenishment, sweet revival, protein paradise, sweet rejuvenation, wholehearted heaven 
Several of the bars are marked high-protein, and I’ve indicated those in my individual notes. Here’s how they struck me:

  • Protein Purity – sunflower butter+chocolate (HIGH PROTEIN); sunflower butter is the stronger flavour, chocolate is subtle.  Nothing offensive, but not really that pleasing either.

  • Prolonged Power – banana+almond butter (HIGH PROTEIN); tastes just like it sounds. was hungry as my breakfast had no extra protein.  Banana taste is subtle, almond butter is smooth.  Didn’t completely satisfy instantly as I wanted more, but it kept me going until my lunch-time workout slot.
  • Protein Pleasure – peanut butter chocolate chip (HIGH PROTEIN); a little bland considering the ingredients.
  • Sunny Uplift – cherries + berries; I was feeling low, and I’m not that into fruit, but this was a nice pick-me-up.

  • Balanced Goodness – granola + coconut; close to a typical granola bar, tasted OK.  Also included dates and raisins.
  • Protein Paradise – cashew caramel (HIGH PROTEIN); probably my favourite,not too sweet, but still a treat. Apparently the caramel substitute is mesquite-based!


  • wholehearted heaven – almond butter + carob; when people talk about health food in a negative way, this is probably the kind of taste they’re referring to.
  • morning harvest – apples + walnuts; this is a great combination, sweet in a breakfast-y kind of way.
  • sweet rejuvenation – sesame butter + dates; I was pleasantly surprised by this one. I don’t really like dates, but they must have been ground up pretty fine so the taste didn’t bother me and the sesame seed flavour isn’t overpowering either.
  • sweet rejuvenation – cashew butter; Can you tell by the picture that I was keen to eat this one? The cashew chunks give it a bit of a crunchiness, and it’s a little sweeter than straight peanut butter.
There they are! I think I’ll be stocking up on Protein Paradise and Sunny Uplift, though when I need to fuel for longer bike rides, having Prolonged Power might be a good idea. The website has a Store Locator, and US residents can order online.

Have you had GoMacro Bars before? What would be your favourite flavour? What are you looking to get out of a MacroBar? Energy? Recovery? Macronutrients?
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Fitness Friday – #WorkoutHack: Dumbbell Doubles For A Quick Getaway

Disclaimer: I am not a certified fitness professional.  Please consult your doctor before undertaking a new exercise program.  Workouts on Iron Rogue are provided for inspiration and discussion.


You may remember from 2 weeks ago that I’ve been emphasizing strength training in the last little while.  The workout I’ve been using is based on the Muscle Primer workout from Burn The Fat, Feed The Muscle by Tom Venuto.



The Muscle Primer workout is a whole body workout that Mr. Venuto prescribes for beginners to get ready for more weight-lifting.  I thought I would do it for 3 weeks then move on to workouts that were divided up into back/arms, chest/shoulders, and leg days. Unfortunately, that’s not how Burn The Fat, Feed The Muscle is designed, and they recommend sticking with the Muscle Primer for 3 months (up to 6!) and that’s doing it 3 times a week, when I’ve been closer to twice for the last 6-8 weeks.

I do my workouts at lunchtime at work, and lately there have been training courses, meetings, and a heavier workload getting in the way of my workouts.  One of my pet-peeves with weight lifting is how it can take longer if a particular piece of equipment (even a bench) is occupied by someone else, and how setting up weights on bars etc. takes extra time.  A few times I’ve wanted to get in and out as quickly as possible.

HIIT (High Intensity Interval Training) is all the rage for time-efficiency and effectiveness these days, but I’ve been guilty in the past of grabbing a workout from social media (Twitter, Pinterest, Blogs), doing it once for kicks, then doing something new the next time – I often say I have fitness ADD (which is great for triathlon), and it works well for diversity of training and muscle-confusion, but not so much for seeing progress in terms of strength/power and/or technique.  So when I wanted a quick workout a few weeks ago, I decided to try and build my own, based on the muscle primer workout with the following principles in mind:



  1. Stick generally to the same strength exercises of the Muscle Primer workout; build the same whole-body strength
  2. Pair exercises in such a way that they can be done back to back; with little overlap between muscle groups, one muscle group rests while the other is working.
  3. Pair exercises in such a way that the same dumbbells can be used for both exercises without having to go back to the rack and seek out different ones.
  4. Use as little extra equipment as possible.
Here are the individual exercises:
  • Deadlift/Romanian Deadlift – These are great for posterior chain (used for going up hills).  I do Romanian Deadlifts when I’m not confident about the weight I’m lifting, and I think they’re beginner-friendly for starting to lift.
  • Bench Press – OK, you need a piece of equipment here, but luckily between flat benches and adjustable benches, you can usually find something in a gym.
These two represent the exercises that I can do with the heaviest weight.  

  • Split Squats – These are like lunges without stepping forward (or back).  I’m not comfortable elevating my rear foot very much, but sometimes I’ll place it on a step or even the foot rest of a piece of equipment (bench, rack).
  • Bent-over Rows –  These can be done single arm with a bench, but I prefer to stand bent over with weights in both hands (see pic).  They take the place of the lat-pulldown which I’ve been using for back strength when I have time for longer workouts.
Bent-over Row

  • Shoulder Press – I confess, I like doing this one on a bench with a backrest to support me and heavier weight, but when I’m doing the dumbbell doubles, I go a little lighter, more reps, and stand to engage my core for good form
  • Bicep Curls – I generally alternate arms.
These complement each other from a push vs. pull perspective.  The triceps are being used in the press, but they get to rest during the bicep curls.

Two-handed Tricep Extension

  • Two-handed Tricep Extensions – Dumbbell tricep extensions come in a dozen different flavours, but this is the one they use in the book, so I had no reason to change it.  Using both hands means I can grab a heavier weight, which can come in handy for doing the other exercise in this pair (see pic)
  • Calf Extensions with a Dumbell – I’m not in love with this one as I find most calf-exercises a little awkward.  On days where I have time, I break my own rules and use a machine (leg press).  Still, you can mount a weight on your shoulder and put your foot on any raised surface (provided you feel good about your balance).  I’m using a spin bike in the pic, but the foot of a bench or a step would be fine too.  Notice I put the weight on the opposite shoulder to the leg I’m doing the calf raise with.
Calf Raises

Now, everyone has different strengths and weaknesses, so using the same dumbbells for each exercise might not make sense for everyone, however, I think I have a fairly typical build/strength profile (especially for a runner/triathlete) with more lower body strength than upper body strength, so I don’t think these pairings are too “out-there.”  Moreover, you can vary the reps you do as long as they stay between 6 and 15 (8 to 12 being even more ideal).


Here’s how the numbers shook out the last time I did this workout:

  • Deadlifts/Bench Press (two 45 lb dumbbells, 12 reps)
  • Split Squats/Bent Over Rows (two 35 lb dumbbells, 10 reps)
  • Shoulder Press/Bicep Curls (two 20 lb dumbbells, 15 and 12 reps respectively)
  • Overhead Tricep Extension/Calf Raises (one 30 lb dumbbell, 15 and 12 reps respectively)
I did two sets of each: each “double” or pair twice. I tried to not stop in the middle of a double, and also not too much between sets. I rested a little between doubles, but not too much, usually just enough to replace the weights and grab new ones. The good news is the major muscles fatigued by one exercise never stopped me from doing an exercise, the only thing holding me back was getting gassed cardiovascularly, or needing to rest my hands due to lack of grip endurance. So while I’m not going to label this a HIIT workout (I wouldn’t know the rules of what constitutes that exactly), you can see it will get your heart rate going well, while building muscle.


Official time from that “dress rehearsal”: 14 minutes 36 seconds. I did 3 minutes on an elliptical (though I prefer a rowing machine – it was occupied) as a warm-up, and a minute plank on my way to the change-room. Iron Rogue Out!

What do you think? Do you love dumbbells?

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I Mustache You A Question




I was tagged by Robyn Baldwin to do this Mustache Questionnaire… who am I to refuse?

  • This mustache and this both are… bananas!

    Four names that people call me, other than my real name:

  1. Alex.  BIGGEST PET PEEVE.  There’s nothing wrong with the name Alex, except it’s not MY NAME.  I used to joke to people that called me that that there’s a dyslexia epidemic, until I came across someone who actually had dyslexia.  Has anyone seen my foot? Oh here it is, in my mouth.  It got bad enough that I actually (in a moment of low self-esteem, probably in my teens) considered changing my name to save everyone the trouble.  Nowadays, I correct people right away so they can’t get into the bad habit – I have to confront the embarrassment head-on.
  2. Papa – only two people call me that, but they do say it A LOT.
  3. Ax – due to #1 and what must have been a record-setting number of disparaging nicknames as a kid, I generally refuse to answer to anything but my actual name.  This one nickname gets grandfathered in since my oldest friends still use it.
  4. Axe-man – see #3

  • Four jobs I have had – My career as an engineer has been quite checkered, but if you’re not in the industry, it probably doesn’t seem that varied.  I think this list is more for crazy/joe jobs, so I’ll list those.
  1. Cleaning after pets at the Ontario Humane Society
  2. Tutoring (French, Math, Physics)
  3. Translating Academic Papers from German to English (or at least, proof-reading the translations)
  4. Wireless Network Engineer

  • Four movies I have watched more than once:
  1. Star Wars (all of them) – I think it was generally accepted practice in my generation (for boys at least) that social ranking was determined by who had seen the movies the most.
  2. Pulp Fiction – This is one of the movies I decided I must own on DVD once I first got a DVD player.  Highly quotable, in fact, it just gave me the idea to put “Bad Motherf***er” on some of my tri stuff (helmet, bike, etc.) just so I can paraphrase the diner scene.
  3. Swingers – From the same list as Pulp Fiction, maybe not quite as timeless.
  4. The Good The Bad and the Ugly – I love this movie, but I mostly put it on this list so anyone who’s seen it will now have the theme stuck in their head.

  • Two Books I recommend:
  1. A Prayer For Owen Meany – If this book isn’t the only book to make me laugh out loud AND cry, then it’s definitely the record holder for number of times it’s done both.
  2. The Hitchhiker’s Guide To The Galaxy – This book might not be for everyone, but if you like it, we can be friends, and if you’ve read it, you’ll better understand my sense of humour or even my worldview.  I try to emulate Douglas Adams a fair bit in my own writing.

  • Four places I have lived:
  1. Toronto: Grew up in Scarborough, first place of my own in North York, currently in Mississauga.
  2. Waterloo, ON: University
  3. Braunschweig, Germany: 1 year exchange
  4. Leeds, UK: Grad School

  • Four Places I have been:
  1. Thailand
  2. Costa Rica
  3. Germany
  4. Switzerland

Honourable Mentions: France, Mexico, Turks & Caicos


  • Four places I would rather be right now:
  1. Costa Rica – any place warm/tropical would do right now, but I dreamt of this place the other morning.
  2. Seville – This place made a great impression on me culturally (architecture, food, music); it’s also warmer than here, and very relaxed.
  3. New Orleans – Ditto
  4. Bed – Warmth, comfort… you know.

  • Four things I don’t eat:
  1. BRAAAAINS – this is part joke about how I’m not a zombie (yet), but some people do eat brain.  I consider myself an adventurous eater, but here’s where I draw the line.
  2. Leek – I really don’t like the taste of this one.
  3. Brussel Sprouts – Does anyone like these?
  4. Avocado – this one’s weird, I think it’s the texture, because I have no problem with guacamole.

  • Four of my favourite foods:
  1. Spaghetti and Meat Sauce – this was number one when I was a kid, and I’m not gonna change…
  2. Burgers
  3. Steak
  4. Muffins – I had to admit these were my weakness when I found that I could avoid sweets entirely, except I’d crack and get one of these mid-mornings.  I can say no to ice cream, chocolate, cookies, cake, donuts no problem, but muffins slip the net far too often.

Honourable Mentions: Butter Chicken, Peanut Curry, Pancakes, Jambalaya…


  • Four TV Shows I watch:
  1. New Girl
  2. Marvel’s Agents of S.H.I.E.L.D.
  3. Brooklyn 99
  4. Saturday Night Live

Honourable Mentions: I’m working through Orange Is The New Black on Netflix, Game of Thrones (season 2 so far) on DVD, and when House of Cards comes back… hooo boy.


  • Four things I am looking forward to next year:
  1. The Lightning Kid going to school – I’m also terrified at how well he’ll cope and if he’s ready for it all, but it’s a major milestone to be in an actual school instead of a daycare.
  2. Triathlon Season – Half-Iron, Off-Road and Winter Triathlon are all possibilities in 2015.  I haven’t nailed down goals or a schedule, but there’s sure to be something exciting.
  3. Visit to Germany – We go every year, and the travel gets a little less stressful every year as the kids mature… I think.
  4. Camping – Not a certainty but we’ve wanted to go camping as a family since before we were a family, and we’ve basically waited till the Lightning Kid is out of diapers completely… maybe that’s what I’m actually looking forward to the most.

  • Four things I am always saying:
  1. No hitting, no screaming, no breaking things – the 3 biggest rules in the house, and repeating them has barely helped with complying…
  2. No Retreat, No Surrender – this started as my mantra for toilet training, but I’ve applied it parenting and advocating for the Lightning Kid’s education and inclusion.  It works for athletic goals too.  It’s a Springsteen song and a Jean Claude Van Damme movie.

  1. Alley-Oop! – Every time I pick one of the boys up.
  2. Ugh. – I guess I’m not always a happy camper…

  • Tag 4 people
  2. Hayley Goleniowska of Downs Side Up
  3. Morgan of Wildly Fit
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Friday Five: The Five Things I Would Have Posted About If I Could Have

The blog went on a bit of a hiatus for the last month and a half, but I finally got a chance to wrap up my review of the Samsung Gear Fit Smartwatch earlier this week.  There were tons of topics I wanted to post on during that hiatus, and the truth is, I’m still really swamped with work while the holiday madness is on the horizon, so I guess it could happen again.  Still, I want to move forward, so rather than try to write all those posts that were timely weeks ago, I’m going to use a Friday Five to get caught up on the big ticket items and move forward from there, OK? These are the posts I woulda-coulda-shoulda posted:

  1. Featured Blogger at Fitfluential – Running Apps: Did you guys see my guest post on the Fitfluential Blog? In October, I covered Running Apps, what’s available, what’s important, etc..  Here’s the link to the article.
  2. Levac Attack – This year’s Levac Attack came and went, and I wish I’d been able to do more to promote it.  We were in a new location (Port Credit) and it was a fun course, with a 15 km option this year in addition to the usual 5 km, 10 km and half-marathon courses.  While we enjoyed it, I think it marks the close of our stroller running career as Shark Boy rode his bike for a lap then chose to hang out near the finish line and gorge himself of Timbits.  The Lightning Kid started to cry after a lap, so my wife and I had to split up our running and did the last 5 km of our 10 km runs separately – each taking turns to watch the Lightning Kid.  It was another big success raising money for Mount Sinai hospital, and I’ll keep hoping to get some more of my local bloggers involved next year!
  3. Angus Glen 10k/Half-Marathon – This is my wife’s favourite race as it has an awesome post race meal inside the Angus Glen country club.  Due to an organizational/scheduling snafu, we scrapped our childcare plans for the day, which was just as well as I had a splitting headache and didn’t feel like running, so I watched the kids while she ran it.  We also met my friend John and his wife there – she scolded me for not recruiting her to watch the boys, but once she saw how they tore it up running around the inside of the country club, she might have had second thoughts!  My wife was really happy with her time, as it wasn’t a personal best overall, it was certainly faster than she’s run all year, and that’s especially impressive considering how hilly the Angus Glen course is.  John PR’ed his half-marathon, which I thought would be impossible considering how hilly it was, but he had done the Scotiabank Marathon weeks earlier; being in marathon shape makes a half-marathon no big deal, I guess.
  4. New Phone – In spite of a protective cover, I cracked the screen of my Samsung Galaxy S3. One crack wasn’t so bad, but then this happened:

    And here’s how:

    Anyway, we were due for an upgrade at work soon enough anyway, so all I had to do was stick it out for a couple of weeks, and ta-daaa! Samsung Galaxy S5.  So far, I really like it, and though the S5 comes in an Active version that is waterproof and shock-proof, which I didn’t get.  I still like this model, especially now that I have a Lifeproof case on it to make it waterproof.

    5. A photo posted by Axel Kussmann (@apkussma) on


I’m still getting used to the phone, having to make little changes to make the user experience more like what I’m used to, and I have yet to use all the new bells and whistles it offers (HR sensor like on the Gear Fit Smartwatch, ANT connectivity – hopefully to connect to my Garmin accessories).  I can post a review of the phone and the case in the near future hopefully.
  1. Weight lifting – The general, haphazard approach I’ve taken with my off-season is to lose weight, or more accurately, get leaner.  I’m using the principles from Tom Venuto’s Burn The Fat – Feed The Muscle; but not only am I not adhering to his prescription very closely, I haven’t even finished the book cover to cover.  Still, it’s gotten me re-engaged with strength training and considering macro-nutrients a little closer. I’ve known that protein is supposed to make you feel full, but I usually felt just as hungry for a mid-morning snack when I ate egg whites as when I ate cereal, and unfortunately, healthy snacks like veggies or nuts never seemed to satisfy.  I’ve been playing around with making a smoothie with hemp protein (from Manitoba Harvest) alongside my breakfast (which is starting to include more protein sources too).  While I’m wary of simply adding too many calories to my day, it’s better to have them earlier than later, and feeling full right through till lunch has kept me away from the Tim Horton’s more and more often.  On the exercise front, the idea has been to schedule in strength workouts as first priority, with the idea that cardio is easier to come by – I could run or even bike outside my lunchtime workout slots more easily.  While work and family chaos, high-priority items and emergencies have kept me from being on point and regular with workouts and nutrition too often during the last month and a half, when I have been good, I’ve seen results.  Pounds come off the scale and go on the barbell.  Some of the strength gains might be actual muscular strength and some might be more me getting more confident with the lifting technique and willing to push it more.  If I keep up some endurance work, I shouldn’t really bulk up, and generally when I’ve gotten too swamped to fit in the endurance work, I’ve been too swamped to weight lift too, so it kind of works out.  I’ll be posting a time-space efficiency hack of my workout routine in the near future so stay tuned for that.

Is your off-season regime radically different from your on-season? Is there a phone upgrade you’re craving?  Do you know of a hidden gem race like Levac Attack or Angus Glen?


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Gear Corner: Review of the Samsung Gear Fit #Smartwatch

Ever since smartwatches were announced (and yes, it was well before Apple announced theirs) I’ve wanted one.  It would have to be waterproof and fitness oriented, though which narrowed down the selection somewhat.  The Samsung Gear Fit would fit the bill (and work well with my phone the Galaxy S3 since they’re made by the same company), and when one went on sale, I couldn’t pass it up.


Once I got it out of the box, it was quick to pair with the phone.  There is a Gear Fit Manager app to download, and the fitness features require a separate app.  The first one (from here on, I’ll refer to it as the Manager) let me make some adjustments to the watch’s display and interface.

I didn’t like the default wallpaper (too colourful) and went with a purple one.  The other default I ddidn’tlike was the orientation of the screen for data.  It was perpendicular to the way I usually look at a watch.

Bluetooth pairing went seamlessly; there was hardly anything to do – the connection can be initiated from the phone’s app side or the watch. I think people who struggle with Bluetooth pairing won’t have any trouble.

As I started using the watch, there were things I liked right away. I loved getting notifications through the watch – I usually keep my phone on vibrate because I don’t like it making obtrusive noises, but sometimes I still miss notifications or calls. When your wrist buzzes, it’s hard to ignore. You can configure what kinds of notifications get sent to the watch: text messages are probably important, notifications from Google+ communities (for example), maybe not so much. The notifications don’t get sent to the watch when you’re using the phone, which is a very intelligent feature.

The watch has a pretty good range from the phone (I think I got as far as 50 feet from it), so it can be handy to leave the phone somewhere nearby yet safe and secure. Of course, that range gets decreased by walls or obstructions.

Beyond the convenience of having an interface to the phone on my wrist, the biggest benefit of the Gear Fit is as a fitness device. There’s an accelerometer inside which tracks arm movements and is used to drive the step counter, much like the Fitbit Flex. Unlike the Fitbit, however, you can look at your progress on the Gear Fit’s own screen. Making 10,000 steps a day is a great way to keep burning calories throughout the day, and better yet, you have proof of how tiring chasing kids around really is.

The Gear Fit has a Heart Rate sensor, which I was really excited about. It’s worth noting though, that you have to hold still to use it, so you can’t track your heart rate continuously while working out. It’s better for spot checks like seeing what your resting heart rate is; I tried taking measurements during a run, and even though I stood still it wouldn’t get a reading because I was too sweaty or something. The heart rate readings don’t interface into third party apps like Endomondo (see below).

Heart rate aside, the Gear Fit has its own interface to apps like Endomondo and Strava, so that you can start and stop tracking your mileage through the watch. This is probably my favourite feature, since this kind of thing (starting/stopping, pausing) is always awkward. Now, I put the phone in a Spi-belt (or armband) and don’t fiddle with it once I’m out the door.

The Gear Fit has an interface to the media player, so that you can start, stop the music (or even video) you may be listening to (or watching) or skip tracks. That’s a lot easier than mucking about with the phone that was nicely tucked away in a pocket. I did notice one time that when I used Endomondo to pick my music, there was a serious lag between when I’d hit a control on the smart watch and when the action (e.g. skipping tracks) took place.

The accelerometer in the Gear Fit doesn’t just track your steps while walking, but you can put the smart watch into sleep mode to track the quality of your sleep, like the Fitbit. The screen makes it easier than the Fitbit to start tracking, but I didn’t like how the assessments were presented. It simply gives you a total amount of time, and a percentage that you were motionless. At least Fitbit tried to differentiate (and illustrate the occurrence of) restless sleep vs. waking, even if it got it wrong some of the time.

The Gear Fit can be used for alarms, but it doesn’t store the alarms locally; the phone must be on and connected (via Bluetooth) to the watch for alarms to work. In my opinion, that makes the alarm feature next to useless.

Staying connected to the Gear Fit drains the phone’s battery quite aggressively, and the Galaxy S3 didn’t have great battery life to begin with. Turning off Bluetooth occasionally (when you didn’t need them to be connected) was a good way to save a little battery life. The watch’s battery typically lasted about 2.5 days between charging. It charges with the regular charging cable that works for Samsung and Blackberry, but needs an adapter cradle. This cradle is roughly 1 square centimeter and black, so of course, I eventually lost it. I’ve ordered a new one from Amazon, and I’ve written this post from notes I’ve taken during my ownership of the Gear Fit. I’d probably have more details in this review if I was still using the watch (and rest assured, I will again), but I’d really like to get this review finished and move on to other posts.

Overall, with smartphones getting bigger and bigger screens, the smartwatch form factor has a lot going for it, and a fitness oriented, waterproof model like the Gear Fit is close to perfect for the tech-savvy, connected fitness enthusiast.

What do you think of smartwatches? Cool, or dorky?

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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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Race Recap: Lakeside Sprint Triathlon

I woke up to rain.  Not good.  I could also feel sore muscles from a Boot Camp two days before;  either the glute bridges or hamstring curls on the Swiss ball had taken their toll.  I wanted a good breakfast – a protein shake with Zico coconut milk water, hazelnut milk, real milk, Manitoba Harvest hemp powder and almond butter beside oatmeal with Greek yogurt and wild blueberries.


I had packed the night before and even pumped up my tires and the race didn’t start till 10:00…. I had plenty of time, right?


I’m not quite sure how it happened,  but my 7:45 planned departure became an 8:00 one,  and the 90 minute drive ran into 100 thanks to a bathroom break on the way.


My wife was with me; I figured there wouldn’t be much for spectators to do and everyone but me should stay home,  but she wanted to cheer me on and my mom had come over to watch the kids – so I had my favourite roadie/cheerleader along.



By the time we parked the car and I had my race kit picked up, they were calling for athletes to clear the transition area, and I had somehow lost my timing chip, much like I had the week before at the Kortright Centre (though I left that part out of the recap).  Luckily in both cases it was short-term loss and the chip was found.


And yet I still hadn’t found my way into transition.  For security, they were giving everyone bracelets that would be keyed by bib number to each bike so that athletes taking bikes out after the event could be verified.  I figured I’d cross that bridge when I got to it, and snuck under one of the fences.  I racked my bike, grabbed my goggles, swim-cap and wet-suit (leaving my earplugs behind) and exited the transition area without having done any organization or setup, though apparently my transition bag (which I’ve used in at least half a dozen races) was a violation that they let slide in the interest of time.  At least I wasn’t the last one out, or the one to hold up the whole race…


I got to the swim start and nearly literally ran into my friend Steve and his wife Andrea.  They wanted to see me put on my wet-suit while wading into the water; challenge accepted.  According to them, Lakeside is quite the nice venue for families when the weather is nice; I’ll have to make a note of that for next year.  They were doing the relay and swimming in a later wave, so they helped me zip up (and get the sleeves high on my shoulders) seconds before my wave took off.  Being at the back of my wave didn’t seem so bad considering I had no idea where I was going; I’d need to follow the crowd as best as possible.

Once my face hit the water, I settled in mentally – I was at the start of the race on time, and here to enjoy myself.  Being insecure about the navigation and everything else made me pop my head up to sight too much, but I think there was a little extra adrenaline for keeping a good pace.  I think I had managed to get to the front of my wave of yellow swim caps by the time we  could put our feet down. (Swim Time: 16:12)



I exited the water and the run to transition was really short. I think my legs felt somehow, I could almost describe myself as feeling woozy. I even lost my balance taking my legs out of the wet-suit and fell on my butt; which is exactly what I was trying to avoid given the wet grass and mud around. The T1 transition was going to be extra-long, I had made my piece with that. Getting my Garmin sorted out, finding my shoes, etc. gave me lots of time to get my bearings, catch my breath and start confidently. Except for how cold it was and the fact that I don’t own arm warmers or anything like that. I’d have to ride myself warm. (T1 Time: 5:20)

I’d been worried about the rain not only for the sake of being cold and wet, but also for safety. I’d heard a co-worker had broken his collarbone entering transition at a race a few weeks before and couldn’t even lie down to sleep for all the pain he was in. The rain had stopped fortunately, and though we had to exercise caution, the ride never felt precarious, especially given that there weren’t many turns involved and it was a relatively flat course for long stretches (though not entirely free of hills – what fun would that be?).

I heard my name being called by someone about to pass me – it was Phaedra of Blisters and Blacktoenails! If you don’t know her from her blog, just check the podium at a given Ontario race, she’ll be there. Needless to say I expected to be passed by her, I’m just glad that it was on the bike course where we could spot each other and say hi instead of the swim where there would be no recognizing each other. She’s not just fast, but she must be perceptive to recognize me (we’ve met all of twice) – I wasn’t wearing my race bib. Still thinking of the wet roads, I told her to stay safe and watched her pull further and further ahead. I toyed with the idea of trying to catch her once, just for kicks, but it proved hard with some of the blocking and drafting that was going on in the pack I found myself in. I’m tempted to name and shame since I still remember the bib numbers of the worst offenders, but instead I will just say, that it’s very romantic that you two want to ride as a couple, but this is a race that actually has rules against riding side by side like that. I kept Phaedra in sight longer than I expected to, which still wasn’t that long. After the turnaround I took a gel, and but my concentration wavered on the latter half, which may be why I averaged less than the elusive 30 km/h on the race. Averaging 28.7 km/h isn’t too bad given the general state of my conditioning, though (Bike Time: 46:48)

Coming into T2
T2 is always simpler than T1, even when you’re completely disorganized. I had my Zoots along, so it was easy to slip off the bike shoes and into the run shoes (no socks) once my helmet was off.
I ran out of the transition area, and promptly stopped, snuck back under the fence, and went back, because while I had ridden the bike without my bib, I knew I wanted it for the run. The timing mats counted my first exit, not my second, but I started my Garmin according to the second attempt; more on that later. (T2 Time: 1:59)


So fast the camera couldn’t catch me… except in those pics above where it did.

The dirt road was pitted and there were times you had to avoid deeper mud, so nobody seemed sure exactly what part of the road we were supposed to run on, luckily we had it all to ourselves. There was a young girl who must have twisted her ankle and was crying pretty badly around 2 km in; luckily she was about 50m away from an aid station so help arrived quickly. I took water or whatever carb-electrolyte drink they were serving (they said Gatorade, but I don’t think so) every time, but I used the little breaks to make sure I had a good aggressive pace, especially on the last 2 km. My Garmin said I got a time of 27:10 for the 5km which is not a personal best (within a triathlon), but pretty close (I did 24:31 at the Muskoka Sprint of 2011). (Run Time: 28:54)


I was happy and proud to be done. The post-race food was pizza, but I really love the chocolate milk the most. I got cold fairly quickly, so we opted not to hang around, though it would have been nice to socialize a little more. I managed to talk my way back out of transition with my bike by showing my bib and body marking (by then I was wearing a hoodie and track pants to stave off hypothermia) and I made the long drive home with a smile on my face.

I owe another thank-you to my lovely wife, who’s support not only makes racing triathlon possible, but her photography is what makes this recap possible! Thanks, my love!