Category: training

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Half-Marathon Training Weekly Recap: The Write-Off

Due to the capricious nature of cold and flu season, I missed running and cross-training from Monday to Thursday this week.  I don’t want to bore you with the details, but nights without sleeping sabotage both evening workouts and early mornings, and attending doctor’s appointments and such takes out my regular lunch slot too.

I tried to make up a little by running an indoor duathlon today.  I wanted to hit my tempo run from the plan, but I shorted the warm-up from a mile to half a mile before hitting the main tempo section.  Skipping the cool down, I jumped straight into a 40 minute spin class, then did another mile on the treadmill using a ‘random hill’ program in the Merrell Trail Glove/Minimalist shoes, to try and focus a little on form.

I haven’t figured out how I want to tweak this weekend’s schedule to make up for last mileage, and I’m also nervous about a race I signed up for before the Chilly Half Marathon… I’m doing a snowshoe race!  It’s going to be the Yeti Snowshoe Series ‘Sport’ Course (5k) at Blue Mountain.  The Race Calendar Page has been updated accordingly.

In the lead-up to planning this race, and signing up for it, my wife asked me: “When was the last time you snowshoed?” (I love that she didn’t ask me if I’d EVER snowshoed…). The answer? A sheepish “Junior High”.  I’m fully prepared to make a fool of myself on this event, yet according to this video from Canadian Running Magazine, as long as I’m careful, I should find myself getting the hang of it.  Starting off slowly and carefully is always standard operating procedure in a race.

I’ve chosen to use this race as a 5k ‘virtual run’ for a cause started by Lisa of RunWiki to help ‘Kyle’s Krusade’:

Kyle’s Krusade Virtual 5K, 10K and Half Marathon is a race anyone, anywhere can participate in. You can walk, run, push a stroller, do it with a group or by yourself. The registration for this event is $10 a distance, you can sign up for one, two, or all three distances. 100% of your entry fee will go to The Talbert Family Foundation’s Kyle’s Krusade fund. In turn, to assist with the exorbitant costs associated with having a child with Cancer, they give 100% of their donations directly to the O’Connor family. – From the RunWiki.org website.

Please consider doing a run (and donating of course) in February to help the O’Connor Family.

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Half Marathon Training Week Recap: New Distances

Looking back at the week in training that was:

  • Saturday was the long run, in some very warm weather for the season.  To avoid mud, I stuck to side-walks so my joints and Achilles tendons took more than the usual amount of pounding, I’d have to say.  I was conservative on the way out, and more aggressive on the way back.  Going slow feels weird because I have a time goal in mind for the race, but I think the structure might be paying off…  14.3km done.
  • We were out late seeing the movie Les Miserables, and Shark Boy didn’t get to bed on time either, so Crossfit on Sunday was sacrificed.  Taking a rest day was probably smart.
  • Monday continued to be mild, but I figured it would be dry enough to run on trails.  Almost right, my shoes got wet (though my Salomon XR Missions have done some good water protection for my feet this season) and at least once I had to wipe a big, heavy clump of mud off the soles.  I hit the prescribed mileage, and the pace was slow as recommended (6:34min/kim)… at least on average.  I think I did some walk breaks and speed bursts to keep that average pace.
  • Tuesday was meant to be a Trifecta Tuesday with an early morning swim, plus strength and 1 more activity that I hadn’t decided on (maybe Yoga), but when I got to the gym, I found the pool crowded, and I had forgotten a towel; I went home and had breakfast with the family instead.  I managed to make it to the Etobicoke Olympium at lunch.  The Olympic (50m) pool had been cut in half for lane swimming, but though there were a lot of people there too, the lane etiquette was roundly observed, and it was no problem getting a good workout in.  In fact, I did my longest pool workout swim with 2.3km including drills, 4x75m intervals, 4x200m and another 4x75m.
  • Wednesday was my favourite run of the week.  The trails were dry and the sun was out.  I managed a 6:04min/km pace, and I began to see how a 2 hour half-marathon might be possible.
  • On Thursday, I did a Cross-training session in a group exercise class.  PB Freakin Fit is run by Personal Best (who manages our corporate gym) and is structured much like a Crossfit Workout of the Day (WOD).  Due to the equipment available and the space used, a lot of modifications need to be made.  This workout was a warm-up of jumping jacks, skipping, jogging on the spot, then a countdown: run across the room and back then do 10 push-ups, repeat with 9, 8, 7 push-ups right down to 1.  The first main set was 5 rounds for time (RFT): 20 Frog Jump Squats, 10 Renegade Rows with Mountain Climber, and 20 Hindu Pushups.  The second set involved AMRAP (as many rounds as possible) in 10 minutes of 20 ski-jumps, 10 burpees with dumbbell shoulder press, and 20 wide-stance prisoner squats. I can still feel the effects as I write this on Sunday.
  • Friday was a tempo run on the treadmill; new distance (2 miles/3.2 km) at a speed of 6.8mph with a 1 mile warm-up and cool down
    • I took a rest day on Saturday, and on Sunday, in spite of freezing temperatures and 48 km/h winds, I got a new distance of 16km or 10 miles.  That’s more than I’ve run in one sitting in at least 3 years.



I took a weigh-in toward the end of the week: 200lbs. Not great progress but heading in the right direction…


This was a week of new frontiers of distance, and I love seeing and feeling the progress.

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Half-Marathon Training: Week 2


I haven’t made weight loss an explicit goal, but I figured if I followed a regular training plan (with a higher volume of exercise than I’d been doing previously) and I watched what I ate (mostly avoiding sweets and booze, with better portion control too), some weight should come off.

Oh well…


That’s pretty much what I peaked at during the full holiday craze. I was active during the holidays (relatively speaking), and I felt like I didn’t sin too much, but still I have nothing to show for week 1. Like I said, I didn’t make it an explicit goal, so I won’t get stressed out about it, but I think I’ll try to monitor it in the weekly training posts for posterity’s sake. Having a few less pounds to drag across the finish line should make me faster come race season though…


I actually ran my long (12.2km) run on Saturday rather than Sunday, because on Sunday, I tried Crossfit (see my review here).  It was clearly a beginner session, because we also took the kids tobogganing that afternoon and I was able to pull them along and up the hill.

After 7 straight training days, I took Monday off.  This was more difficult than I thought, because I was feeling really good and strong and able to take on the world – everyone was posting motivation messages for ‘Motivation Monday’ (including me!).  Still, the rest day should be observed; it’s just that the rest day is usually forced upon me by life interfering with my plans…

I moved Monday’s 5.6km run to Tuesday, and I found the missing Blackberry!  Incredibly, it still worked, which means I’ll be able to recover my contacts and other info.  Since it was Trifecta Tuesday, I also did 47 pushups from the 100 push-ups app and a Yoga workout before bed.

On Wednesday I did a 7.4km run on pavement.  I was pretty pleased with my pace.  I could almost feel myself getting faster and stronger.

Due to some early morning toddler wake-up problems and a re-scheduled meeting, Thursday ended up being a rest day, unless you count air-guitar and dancing in the living room with the kids before dinner…

I did my tempo run on the treadmill on Friday; I used an incline of 1.5 and it felt fine. A mile warm-up at 5mph, the tempo run of 1.5 miles at 6.8mph and a mile cool-down (again at 5mph).



Though I’m pleased with my running and mileage this week, I am a little disappointed with strength and cross-training. Cross-fit was tough and a great workout, and the re-structuring of the week was probably what threw everything else into disarray. I should try to figure this out since this weekend will probably also involve a Saturday long run and Sunday Crossfit.

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The Week in Links: SCIENCE!

Here are some of the best links I came across this week…




The Top Ten Sport Science Stories of 2012

#1 is the Lance Armstrong Fall.  I’ve been wanting to write about this, and maybe the upcoming interview with Oprah will freshen the topic somewhat.  Sport Science is fascinating since there are so many claims when it comes to fitness and what does and doesn’t work, that it takes rigorous analysis sometimes to debunk some of the myths.  Plus, it’s an intersection of my nerdier interests and my jock-ier interests.

The jaw-dropping benefits of cross-country skiing

A great article by Alex Hutchinson (who’s a great source for clearing up the claims of various studies) about why Cross-Country Skiing is such a superior form of exercise. 







13 Fitness Trends to Watch for in 2013

It’s always nice to see what the new frontiers of fitness are going to be.  I’m especially excited about Primal and Parkour based exercise programs (which could stand to become more mainstream and accessible), Brain-Based Exercise (which overlaps with the former) and Cross Disciplining.  You know what combines those? Burbathlon!  Also the rise of online fitness and video will help with these.  Who knows, maybe Iron Rogue will be providing video this year…

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Half-Marathon Training Week 1: Winter Wonderland

When I finalized my training plan for the Chilly Half-Marathon, I knew it meant starting right away… the Christmas holidays weren’t over yet, and order had not yet been re-established.  Whatever, no fear, no excuses.

Shark Boy had done a great job of mastering downhill skis from the safety of our backyard (with his wonderful mother’s excellent tutelage and supervision) and we had wanted to take him to Centennial Park for some more advanced training… possibly even get him on the magic carpet.  The training plan said do 11.2km on Sunday, but since I knew Sunday would be a write-off with driving to Collingwood, Saturday would have to be the day.  Plan A was to run with the Lightning Kid in the Chariot during Shark Boy’s ski lesson but when we arrived at the ski area, we were surprised to find that they weren’t open and we would not be permitted to try skiing nearby even without using the lifts…

I was frustrated; it was only day 1, and my plans to run (which already took a great deal of effort and organization) were already in the trash.  I wanted my wife to be able to take a nap after a rough night of kid wake-ups, and I didn’t see how it could all work… and we were still looking for a way to give the kids some fresh air and activity.  Taking Shark Boy tobogganing was a good option for him, and pulling him up the hill was good exercise, but not the same as racking up the miles I needed.

He wanted to pull it up himself… twice out of what felt like 100 times.


By the time we’d gotten home and had lunch, we got Shark Boy down for a nap, and I decided to take Lightning Kid out on the sidewalks (which were only partly cleared of snow) and do my best.  Out the door we went.  He fell asleep fairly quickly; but I found the going difficult.  Not only was pushing the extra weight an extra effort, but I had little traction, and the wheels of the Chariot would get stuck in deeper snow – getting unstuck from a snowbank or three gave Lightning Kid a rude awakening.

In the end, it took me an hour and 20 minutes to get 9.2 km done… 2k short of my goal, but given the extra challenges, I put it in the win column.  That’s going to be a theme this week, if not the entire winter season.

Long Run: Finished!


Sunday was spent driving north to Collingwood in search of even more snow; we made good time and tried to find the tubing hill at Blue Mountain for some family fun – this hill apparently no longer exists though Shark Boy and his mother got to do a few runs on a borrowed snow saucer-type deal.  We thought we were experts on the area, as we came up a lot when we were dating and early in our marriage, but either 1.) there have been changes, or 2.) having kids screws with your brain, especially the memory parts.  By the end of the weekend, I felt better oriented in case we try it again, but I’m getting ahead of myself.  We stayed with some friends who have a chalet there, and also a baby, so no-one was too shell-shocked by diapers or crying and whatnot.


On New Year’s Eve Day, Shark Boy got a real skiing lesson on the hill complete with magic carpet lift.  The Lightning Kid slept in the car, and just as he woke up, and I started putting the Chariot back together for a little run, I got a text message that Shark Boy and his mother were heading back so that he could have lunch and a nap… best to stay ahead of the fatigue when downhill skiing, I always say.

Once everyone was back inside, I got the chance to do a run. Our hosts told me about a trail I could access; they figured there had been enough people tramping it down to make it feasible for running. Again, I tried to take it easy and manage expectations. The trail was beautiful, but it did get difficult where it was actually marshy beneath the snow – I had to use my dance-y feet to keep from busting through ice into deep puddles.


Getting to the trail meant running on slushy roads, which wasn’t any easier. Still, the air was brisk, and I was accomplishing what I set out to do.


New Year’s Eve was quiet to say the least. While we stayed up to midnight, I started getting a little infatuated with the idea of falling asleep in one year and waking up in the next…

For New Year’s Day we opted to get our cross-country ski on, just before making the return trip home. I’ve skied with the trailer behind me lots of times, but I was finding it much harder so I did a little math. I used to count 20 pounds for Shark Boy with another 22-25 pounds for the Chariot totalling around 45 pounds or so. Now, I’ve got an 18 lb Lightning Kid to add to the load with Shark Boy coming in closer to 35 lbs these days. I was really digging in my edges and using all my strength to get up the bigger and steeper hills. Before I got this week started, my wife asked if cross-country skiing could/would count toward weekly mileage for running and I said no… only running is running, and while cross-training is beneficial, counting it instead of the runs I’m supposed to be doing will lead to me not doing much running at all. Still, I can’t help but think there’s more than a little cross-over between the two sports, and I’m struggling to get every prescribed kilometer…

Wednesday I was back in the office, and I brought plenty of warm gear (including a Specialized cycling jacket my wife gave me… kept me feeling good!) and managed to get my 7 km. Keeping my footing on the trail was challenging, and I found my upper body making a lot of lateral movement to compensate. It was also slow, of course.


That evening I noticed my legs felt a little thrashed, and the next morning there was a lot of stiffness in my lower back and hips. I wasn’t sure if I was going to take a rest day as my ‘X’, or find a lighter way to cross-train. By lunch, I opted to do some weights for strength, but instead of the usual where functional movement recruits a lot of lower body and core, I did simple old fashioned weight lifting to focus on my chest, back and arms.

Friday was tempo run day, and given the havoc the snow had been wreaking on my pace and technique, I opted for the dreadmill/treadmill.

Pros:

  • I had the water I needed without needing to ‘carry’ it
  • I hit the paces I wanted on both Warm-up/Cool Down (7:27/km) and the main set (5:30/km)
  • I got to use my iPod Classic.  It has a hard-drive so it’s usually no good for running, but it has WAY more of my music on it than any other device.  Putting it on the console shelf worked fine, and I got to listen to this: Conscience Killer – Black Rebel Motorcycle Club

Cons:

  • Boredom.  It kicked in before I had finished my first mile.
  • Danger! The boredom resulted in me looking at the TV Screens above.  Well, there was a good chance I was going to do that anyway.  While staring, I drifted laterally and nearly flew off the thing!  While breaking my neck falling off a treadmill doesn’t seem like the MOST humiliating way to die, I really don’t want it to be because I was checking out highlights of sports I don’t follow or even worse… Kimye.


Let’s look at the week’s summary compared to the plan:

Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
date 12/30/2012 12/31/2012 1/1/2013 1/2/2013 1/3/2013 1/4/2013 1/5/2013 km
actual km 9.25 4.5 X 7 X 4.66 OFF* 25.41
planned km 11.2 5.6 X 7.2 X 4.8 OFF 28.6
comment actually saturday xc ski 6.5km weights *See below 29.9 with skiing


I came up a little short on kilometers, but overall, I’m pleased not to have missed any workouts, and do be doing what I set out to do.  Saturday is supposed to be a rest day with next week’s long run occurring on Sunday, but given my plans for Sunday (stay tuned! I’ll give you a hint, it’ll put the Cross in Cross-Training) I may move my long (12.8km) run to Saturday and take Monday off.  Wish me luck!

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Building the Half-Marathon Training Plan

Back when I signed up for the Chilly Half Marathon, the only goal I gave myself was to make sure my running mileage was on the rise.  Let’s see how I did…


Not great, but I seem to be OK with 15km a week, which has been the starting point for a lot of half-marathon plans I can remember seeing in the past.  Though I couldn’t think of any specifically, and I wanted lots of room for strength training or other triathlon cross-training, I started with one I came across from Mary-Liz Johnson of Oh To Have The World On A String seen below:





Her Wednesdays have a mile of Warm-Up and Cool Down (WU & CD) along with a tempo run.  Also, 2 days a week of strength training.  Nice, but it’s in miles!  Metric system please!

Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1.5KM WU & CD
4.8 6.4 X 6.4 X OFF 6.4 24
4.8 6.4 X 6.4 X OFF 8 25.6
5.6 6.4 X 8 X OFF 9.6 29.6
5.6 7.2 X 1.6 X OFF 11.2 28.6
5.6 7.2 X 2.4 X OFF 12.8 31
6.4 7.2 X 3.2 X OFF 14.4 34.2
6.4 7.2 X 4 X OFF 16 36.6
6.4 7.2 X 4.8 X OFF 12.8 34.2
5.6 8 X 4.8 X OFF 16 37.4
5.6 8 X 6.4 X OFF 19.2 42.2
5.6 8 X 3.2 X OFF 8 27.8
4.8 2.4 X REST 30MIN 20MIN Rest 7.2


Ah, that’s better.  I’ve replaced “Strength” with ‘X’ for cross-training.  Here, X can be:

  • Swimming
  • Yoga
  • Rowga
  • Strength Circuit (especially the Matrix!)
  • Bootcamps/Exercise Classes


You’ll notice that Tuesdays are primed to be Trifecta Tuesdays with cross-training.  The plan is starting to take shape.  When I attended the TRX class with Ignition Fitness, Tommy Ferris advised me that the best thing I could do to improve running (with a view towards increasing mileage to the half-marathon level) given a family man’s limited schedule would be to have easy runs every, single, day.  Which was pretty much the opposite of what I wanted, but still, the idea stuck in my head.  What I would like to try to do is add 10-20 minutes on the treadmill after every cross-training/strength session I do at the gym.  This will mean having to be efficient in my strength sessions (which I’m all about anyway) and this kind of ‘brick’ structure to the workout comes naturally for a triathlete anyway.

Still, the program isn’t right yet.  Taking Fridays off doesn’t make a lot of sense, and weekends with the kids sometimes interferes with long runs.  Then I read Fitness Cheerleader’s training plan and she points out there’s only 10 weeks left, not 12!  After shuffling and croppiing out the first weeks:

Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
1.5KM WU & CD
12/30/2012 11.2 5.6 X 7.2 X 1.6 OFF 28.6
1/6/2013 12.8 5.6 X 7.2 X 2.4 OFF 31
1/13/2013 14.4 6.4 X 7.2 X 3.2 OFF 34.2
1/20/2013 16 6.4 X 7.2 X 4 OFF 36.6
1/27/2013 12.8 6.4 X 7.2 X 4.8 OFF 34.2
2/3/2013 16 5.6 X 8 X 4.8 OFF 37.4
2/10/2013 19.2 5.6 X 8 X 6.4 OFF 42.2
2/17/2013 8 5.6 X 8 X 3.2 OFF 27.8
2/24/2013 REST 4.8 X 2.4 X REST OFF 7.2
3/3/2013 RACE




Uh-oh.  I should be getting in almost double the mileage I currently am (I wish ‘kilometrage’ was a word) doing weekly  While these workouts don’t have much in the way of designated structure (speed work, hills) that’s OK  because those objectives can be tough to achieve in snow and ice anyway.  Knowing me I’ll incorporate small amounts to keep myself entertained whether it’s Fartlek (speed play) during the weekday runs or taking on an extra hill here or there.

Caitlin at Healthy Tipping Point advocates a flexible training plan.  I’ll need elements of this, because the demands of the kids and work (never mind my own health being under threat of cold and flu season) will cancel some workouts.  Shifting them around from one day to the other will help, and any extra distance I rack up on the treadmill on ‘X’ days needs to count.

I want to finish in two hours (2:00:00) so according to this handy pace calculator, these should be my paces:

Your easy run training pace is: 6:35/km
Your tempo run training pace is: 5:30/km
Your VO2-max training pace is: 4:58/km
Your speed form training pace is: 4:36/km
Your long run training pace is: 6:35/km – 7:25/km
Your Yasso 800s training pace is: 4:06 / 800m


The easy and long run paces are the only ones of real interest.  Wednesdays I can either use the ‘Tempo’ run pace or my actual planned race pace which would be more like 5:42/km; it’ll have to depend how I feel.  If we get any cross-country skiing done on weekends, I’ll have to count that as an ‘X’, get some kilometers in on a Tuesday or Thursday instead (see? Flexibility) and then hope for the best come race day.

Whew! Figuring that all out before the new year felt like more work than actually running the plan!  Maybe not…

Do you like using a plan that someone else has figured out for you, or customizing? Or are plans for chumps?

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Gear Corner – Review of the Polar H7 Heart Rate Sensor with Bluetooth (a.k.a Bluetooth Blues)

I love using Endomondo to track my workouts; that way I only need to carry my Blackberry along on my run (which is nice because it also plays music, and I can even take pictures and/or tweet if I feel like it).  What’s always been missing is heart rate data.  Endomondo has always been able to integrate heart rate data (even if you import from a Garmin), but now that there are Bluetooth HR sensors, it seemed like that might be the way to go.  Just pair the sensor with the smartphone and run.  No problem.

Running Free, one of my favourite retailers for running and triathlon stuff carried one, so I wouldn’t have to pay duty or international shipping fees.  I’ve worked with enough Bluetooth devices to know how finicky they can be.  The entire process can be infuriating, you don’t know which end should be seeking or listening, and you’re never given much to go on as to why devices won’t detect each other, or if they do, they won’t pair.  This device took the cake though; there is no code to enter, no light to indicate what mode it’s in, or even if it’s on.

The instructions merely tell you to wet the appropriate areas, where to put the strap on (just below the chest muscles) and tell you to turn on Bluetooth on your device.  Any trouble connecting and they simply question whether you wet it appropriately.  I tried it with my BlackBerry (Bold 9900) and my (new) iPad and nothing worked.  I contacted Polar to see if they could offer extra steps to take, and they let me know this sensor is only compatible with the iPhone 4S, nothing else.

I checked Running Free’s website and I have to admit the words ‘Compatible With iPhone 4S’ are there right at the bottom of the description box.  Still, I was irked, because the idea of a standard like Bluetooth is to avoid these little proprietary ‘walled gardens’.  I thought ‘ONLY Compatible with…’ would have been the better description for Running Free to use.  I wrote them and told them so, and asked for my money back.  To their credit (and my instore credit) they offered to add $45 to my account; not the full value of the device, which they couldn’t take back.  Which is fair enough – I got to keep it (in case I find a friend with an iPhone 4S who wants a HR sensor) and while the description was a little vague, I can bear a little responsibility for not paying enough attention.  I’m not sure what I’ll spend the money on, but I started trying to build up a wishlist…

While Bluetooth seems to be widely accepted for hands free stuff in cell phones (and my BT keyboard works well with my iPad), I think there’s still a lot of room for improvement in the world of fitness equipment.     Buyer beware…

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The Things Trail Running Has Taught Me

I’m not sure if I can call myself a ‘trail runner’. I always liked the idea that as soon as you run, you’re a runner, so according to that logic, I can. I run on trails during training and I’ve completed a trail race. I prefer being under shady trees to being beside houses and buildings, and the natural earth is easier on my Achilles’ tendons than pavement or concrete.

Through running on trails, I’ve changed as a runner, both mentally and physically.

  • Pay attention to the environment.  Both trail races and triathlons disallow headphones while running, so it pays to get used to running without music.  Instead, you listen to the birds, the wind through the trees, and potential threats too (fitmomintraining has a great series on running safely here and here; being able to spot potential threats is part of it).

  • Pay attention to the terrain.  When you’re on an uneven trail, every step counts, so you end up taking in what your next 5-10 steps are going to be.  I found this paying off on inclines and declines.  Not the big steep monsters you fear (though trail running helps with these physically), but the subtle ones you tend not to notice.  The inclines have you slowing down and wondering how this got so hard if you don’t notice them; when you do notice, you can accommodate or compensate for them.  The declines give you a chance to get a free speed boost, if you know how to run downhill (which trail running gives you lots of practice for) and again, if you notice the decline. 
  • Be ‘present’/’in the moment’.  Running is an opportunity for us to let our minds wander – every runner I know tends to use it as a form of meditation.  Still, most new age/zen wisdom preaches the idea of  being ‘present’.  If we start thinking of all the things we have to get done next week (the future) or beat ourselves up in regret of things that have already happened, we miss the wonder of  now. 

If you want to read more about trail running (maybe from a ‘real’ trail runner 😉 ), then head over to Mountain Kait‘s post here.

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Map of Pain: My 5 Worst Injuries

This post is once again part of Fitness Cheerleader’s August Healthy Living Blogger Challenge.  I took a little break for the long weekend, but I decided to come back for this topic.  It’s a dangerous post to make, because once you start cataloguing everything that’s gone wrong in your body, it gets hard to think of yourself as a healthy person, and the next thing you know, you’re depressed and you stop acting like a healthy person.  Still, you can do the reverse and pat yourself on the back for overcoming all the adversity.

  1. Malignant Melanoma.  I don’t really label myself as a ‘Cancer Survivor’ because I haven’t done the kinds of things that Cancer Survivors have: chemotherapy, radiation, hair loss, etc. but the facts are:
    1. I had a Stage 1 Malignant Melanoma of 0.2mm diameter in my right leg
    2. My father passed away of Malignant melanoma in 2000.
    3. Treating it meant taking a chunk of surrounding lymph nodes out to make sure the cancer didn’t spread.
There are 2 kinds of skin cancer, Basal Cell Carcinoma (more common, more survivable) and Malignant Melanoma.  The surgery to remove the lymph nodes was out-patient with a local anesthetic, and I was able to go hiking in Spain a couple of weeks later, but I did have to limp until then.  I also have to take time out to get my moles checked twice a year (for a while there, it was 4 times a year), and I tend to think about going out to exercise in the sunshine as a life or death experience.


  1. Herniated Disc in the C6-C7 Vertebrae.  Though Jiu-Jitsu is largely about learning to fall properly accidents can happen, even when you’re just in practice.  This is what happened to me during my grading for my light blue belt (I still passed).  I landed on the back of my neck from an elevated position.  I’d had issues in and all around my thoracic spine for ages, but nothing like this.  It had to be identified with an MRI, which is not a fun experience if you have as much trouble sitting still as I do (plus there’s getting up at 4 in the morning).  There was pain for months, but the most nagging problem was a tingling in the tip of my index finger.  I got treated by a Sport Medicine doctor, a massage therapist, a physiotherapist, and a chiropractor (who included accupuncture in the treatment) and they brought me a lot of relief to a lot of the pain symptoms – I recommend Athlete’s Care if you want to get a comprehensive suite of services under the care of a medical doctor.  Still the very tip of my right index finger felt like it was asleep all the time until I finally got Active Release Therapy which I continue almost weekly to this very day, though the symptoms seem to be more toward my shoulder blade now.  Like I said, the upper back/thoracic spine has been a bit of an issue.  This injury made me quit jiu-jitsu indefinitely, I still visit sporadically, but the doctor’s recommendation is to avoid.  I still get misty thinking about it; you wouldn’t imagine a grown man could be brought to tears by his inability to practice breaking bones, but I guess I’m just a softy.

  1. Shoulder Impingement.  This injury is actually pretty common to those who work in front of a computer all day.  It crept up somewhere in my mid to late twenties, and limited my range of motion.  Strengthening the rotator cuff through physiotherapy and exercise got rid of the pain, but I always have to watch it when I do any heavy resistance work with arms overhead.  I’m not sure I can ever get to do pull-ups, because every time I start on a program involving that kind of movement, I get the pains again.  At least I can swim!

  1. Achilles Tendonitis.  This one affects runners, especially those with high arches who supinate (roll outward) like me.  One of the ways to avoid it is not to do hills – not a good option for me, unless I want to never run on weekends when I’m in Muskoka.  I’ve been trying to do more mid-foot landing according to barefoot/minimalist/chi running technique, but I don’t always manage it when my concentration isn’t 100% and I’m back to the ever maligned heel-strike. I have a compression band that I can wear (I used to have 2, one for each leg, but I lost one), and I’ve tried a pair of compression socks that did nothing. It’s been bothering me lately, and for my next race, I’ll probably wear my more cushioned Salomon training shoes rather than my Zoot racing flats.

  1. Lower Back Pain. This one’s not as bad, even though so many people suffer from it chronically. For me, it comes from my pelvis being mis-aligned by my hip muscles (psoas) being too tight. As long as I remember to do the right stretches (usually some kind of lunge or Yoga Warrior pose) I’m fine.

You can get injured through physical activity, but you can get injured through lack of physical activity, so I’d rather have my fun. Like they said in the Princess Bride: “Life is pain, Highness. Anyone who says differently is selling something.”

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The Father’s Day Weekend

I just wanted to touch on what a fantastic weekend I had.  Training was a big part of that, but let me take care of some interesting incidentals.

While my wife took Shark Boy out kayaking, I walked around with the Lightning Kid dipping our feet into the water, when all of a sudden what should I see?  This:

Godzilla?

The most huge snapping turtle you would dare imagine! It swam away from us and spent the afternoon poking its head out from under the dock.  Later that day, I got to do an open water swim, but believe you me, I gave that section of the dock a wide berth when getting into the water (I later read that snapping turtles are generally docile in the water, the snapping occurs when they’re confronted on land.  At any rate, he was gone by Sunday).

Here’s the swim (take my word for it, it was all in the water!):

I hadn’t done any training in about a month at least, and my technique was garbage.  Yet somehow I managed the second best time I’ve ever done at the distance of 1500m (a pace of around 2:20/100m).  How is this possible?  The only explanation I can come up with is my new TYR Hurricane Wetsuit that I won last year.  Even though I know I’m under-trained for the Muskoka 5150, this gives me a lot of confidence.

For Sunday, I was hoping to get a good training ride in.  Rain was threatening the whole day, but when opportunity knocked (a.k.a Shark Boy took a nap), I was out the door.  Then I had to come back because I forgot the key to unlock my bike from the bike rack.  Oops.

I selected a route that would take me along Highway 35 between Dwight and Dorset.  Here I found my fitness and endurance lacking.  I couldn’t believe how low my average speed was, but I did note that I got faster after the turn around; I had been climbing overall, and the downhills obviously added to the average speed.  In fact, it occured to me at the turn-around that I hadn’t paired my new Garmin with the bike’s cadence and speed sensors.  That data was missing but they paired with the watch fairly quickly and seamlessly (more review material coming soon).


Besides just getting out there and riding, it also gave me a chance to scout out and plan new riding routes.  The old road (South Portage – which has traditionally been part of the Muskoka triathlon) seems to have a lot of construction and unpaved patches.  I know what I’m going to do next time.

I didn’t quite manage a 40km ride like I would have liked, but it was enough to build from.  Next time will be better.  Also, since the day didn’t quite have enough activity (and because I was jealous of my wife), I took Shark Boy out in the kayak on Sunday.

It was a lot of fun, and I hope to make a tradition of it every time we’re up North.  It might even be good training for the Logs, Rocks and Steel if I get to do it.