Not a moment to spare...

Sorry for the late post, it's been a crazy busy day. But I got it all done.

The day started with Alice and I watching Alyssa and Nazaire run in Burlington's Chilli 5 KM. It's called the "Clilli", I wasn't referring to the weather. Although, it was a little Chilli.

They've started their training on December 28th and have been training regularly. Alyssa found a training program they have been following. It started with run 1 minute, walk 1 minute. They started right from ground zero. By the end of it, they could do a full 5 km run.

The night before, I asked her what her strategy was. She didn't really have one. I told here that this is a "race", you don't go out to finish, you go out to finish as hard as you can and try to set a PB. I told her to go out hard, but not to hard and then for the last half of the race, giver.

Before the race, there was a little drama. Alyssa had to go to the washroom and the line up was so long we were worried she wasn't going to get to the start line in time. She ended up being fashionably on time.

Alyssa did a race report you can check out at http://trainingsidebyside.blogspot.com/2010/03/race-day-mission-accomplished-2813.html They ended up finishing in 28:12. Alyssa came 4th in her age group 176 and Nazaire 11th in his age group. Overall they came in 174/586. I thought that was an unbelievable result, 176th place. Especially considering she couldn't run 5 minutes straight when they started.

After the race, the four of us went out for breakfast and then the real fun began. I had to fit in a 4000 meter swim and 2.5 hour outside bike ride. I ended finishing up just at dusk. I still hadn't packed, but it wouldn't be right if I didn't take Alice out for dinner before China. We ended up having Vietnamese Thai. I don't know why I wanted it, after all, I'll be eating that type of food for the next two weeks.

By 12 pm, I was all packed and ready to go. I actually felt pretty calm. I was shocked to see Ironman China Twitter to the world the following:

Interesting age-groupers to look out for at#ironmanchina M45-49 Bryan Payne, of Canada. He'll be running in his trademark Captain's Cap!

Speed Swim - 1:29:48 / 4000 meters

Tempo Bike - 2:30:52 / 77.08 km / 30.65 kph / 136 avg hr

Will it ever stop???

This past week, it seems every day is blending into the next. I'm leaving 9 am Monday morning for China, and besides training, I still have lots to do beforehand.

This morning I had a 9 am work related meeting. It was a bummer I had to wake up so early, for the first time in a long time, my body was prepared to sleep in. Had it not been for the alarm, I would have slept at least a couple more hours.

After the meeting, I did my run. I had the best tempo run I can EVER remember having. I finished with a 4:32 km /7:18 mile pace. It was just an effortless run, I felt so light and my cadence was turning naturally fast. It was a beautiful pre-spring like day, 7C and sunny and I was on cloud nine.

During the run, I thought if I wasn't doing Ironman China, I'd definitely be cracking my first beer of the year this afternoon. As I ran, I started to focus, I got back into my athlete mode and began a series of "visualizations". Unfortunately, none of them were about triathlons.

They all revolved around seeing myself on a hot sunny day, on my deck at home, or on a restaurant patio, or at the beach, hanging with Alice, with a beer in my hand, just enjoying the moment. Although, I did have one triathlon "visualization".

It was the day after Ironman China and John, Simon and I were sitting on an outdoor patio, drinking beers and smoking cigars with Kona Qualifying letters in hand. I also "visualized" taking video at the start, the middle and the end of that day. Now that would be priceless. Definitely You Tube worthy. Especially since there will be no wives to tether us.

I finished the run, stretched and then went for a massage. The masseuse was amazed how quickly my body had recovered from our last session. He said he only sees that in high level athletes. My muscles felt great, no trigger points that caused pain. On Tuesday, he found lots of trigger points and had me gripping the table and taking deep breathes, today, as he worked just as hard, I feel asleep. Not a knot to be found.

After the massage I remembered I had to pick up some new long stemmed tubes. I called "Wheels on Bloor", they were closed and had a booth at the Toronto Bike Show, so that's where I went. It was a big show, bigger than I imagined. Hundreds of bikes for sale and some great deals. If I was looking for a decent bike, I'd definitely be going to that show.

It was a good thing I went. I had forgotten I needed Sable non-prescription goggles for the race. The prescription ones I have are the best I've ever had, never a leak. As luck would have it, I accidentally bumped into the Sable display.

At the show, I saw a new bike technology I'd never seen before. On an $11,000 Argon 18 E114 bike, Shimano has new shifters and derailleurs that are completely electronic. If you look closely at the picture above, you'll see the buttons you push, and when you do, it smoothly shifts the gears. The guys at the booth said it's the new wave of shifting technology and it won't be long until I see them everywhere.

My cynical thoughts were, "what a waste of money, it's the next wave of unnecessary expense to purchase and maintain. It doesn't make you go faster. In fact, it's more of a hassle if anything goes wrong".

I could see myself on the side of the road because my shifting battery died and I have no spare. Or it could be worse, it may have broken and can't be fixed without authorized mechanic and when I do find one, they have to use specific diagnostic equipment to determine the cause. Then they give me a bill for $400 just to fix my shifters.

With all that said, I can hardly wait to get mine.

Tempo Run - 1:15:13 / 16.56 km / 4:32 km or 7:18 mile pace / 143 avg hr

Post run weight - 175 lbs (had two good downloads).

No Stopping...

This has been a crazy day. Go, go, go. It started with a doctors appointment to see if I needed any shots before I leave to China.

The nurse jokingly gave me a bad time for leaving it so late. There was a couple of shots they would have given me, but there wasn't enough time for the vaccines to work before I left for China.

The main concern they had was Malaria. They had two types of pills they could give me and one causes horrific nightmares. Last night I had a scary dream about Ironman China, I can't imagine ramping it up to nightmare status.

It turned out they couldn't give it to me anyway. They won't give it to anyone who can't be monitored for three nights before they travel, for safety reasons. They ended up giving me a prescription for a daily pill to take and they didn't give me any shots for anything.

Initially I did tell them that if the shots could negatively effect my performance, I wasn't interested. I'll take the risk. They ended up giving me a LONG list of things not to eat. It would have been easier if they just gave me a list of what I could eat.

They also gave me an antibiotic to take with me in case I started getting flu like symptoms and diarrhea. All in all, I was there for an hour and forty five minutes. It took a ridiculous amount of time for what I ended up getting.

I then went to a medical lab and had my annual physical blood work done. I figured this was the perfect time to do it. I've been training hard and haven't had a beer in over 2 months. It will be interesting to see if my GGT levels come back to normal.

The morning was pretty much a write off and I got to work around 11:30 am. I had employee job interview scheduled for 4 pm and was hoping I'd get my swim and bike ride in by then. But it wasn't possible, so I rescheduled the interview for tomorrow at 9 am. She knew I was going to China and was happy to meet on a Saturday. She must really want the job.

I did a lot of training today, almost a full half Ironman of training. I started at 2:30 pm and finished at 10 pm. During the bike ride it was also around 3 C with a big wind and wasn't enjoyable. Good thing I had my toe warmers on.

It was a grind it out ride. I'm finding that my performance is at an all time low. I have no power. If I remember correctly, I think this is normal. I think Mark Allen may have said the first week of the taper "you will feel flat", but the second week "you'll feel great". I think he said that? I hope he said that!

When I got home, I ate and had a nap. When I woke up my spirits felt better and I was off for an easy run. I enjoyed the run. I ran a route I only run before a race. It's starting to become a ritual and I'm getting superstitious if I don't do it. Right after finishing the run I was off to the pool. I felt strong and I finished just as the pool closed. It was perfect timing.

I was chuckling to myself throughout the day. Yesterday's blog post must have hit a cord with people, I think it generated the most amount of comments I've ever gotten for a single post. The first one arrived only 10 minutes after the blog entry was posted. The comments were great and really added to the post.

During the swim, those comments got me thinking that the world is such a small place. The readers of my blog are from all over the world, living in different cultures, speaking different languages, yet we all have the same issues and feelings related to triathlon.

What we experience during swimming, biking and running is consistent for all of us. It's like a McDonald's restaurant, where ever you go in the world, the experience is the same. We can relate to how each of us feel during every stage of our triathlon journey, no mater what continent we live on.

Long Bike - 3:22:41 / 93.63 km / 27.72 kph / 118 avg hr

Mod Run - 42:40 / 8.18 km / 5:13 pace / 131 avg hr

Mod Swim - 41:37 / 2000 meters

Travelling man...

I'm not big on business travel. I used to do it so much, the novelty wore off a long long time ago.

At one point in my career I was on the road three weeks out of every month and I did that for years. I even had one year where I flew out Monday and returned Friday and did that for over one year. Now, the only time I like to travel is if it's with my family.

Today I had to go to Ottawa for a "wine and cheese" customer presentation. Prior to getting back into triathlons three years ago, work was my number one priority and everything revolved around my work schedule. Now it's different. When my Ottawa sales rep wanted to know when I could come to Ottawa, the first thing I did was check my training schedule and picked a rest day.

In most cases, I try to schedule all my work activities around my training schedule. I now do it easily, but it didn't start out that way. I had to reprogram myself to dispel any feelings of guilt in making training my number one scheduling priority. It probably took me two years to fully make the mental transition. The only thing that can over-ride my training schedule is an important family moment.

The toughest part of training for an Ironman is figuring out how to balance family, work and training. If you don't learn how to balance it all, triathlon is a very selfish sport.

When I tell people I do Ironman Triathlons and train 20 plus hours a week, usually the first question they ask is "how does your wife or family feel about all the training you do?". When they ask that question, I interpret the implication as "your family situation doesn't sound very healthy or balanced".

My internal reaction is "who do you think you are to judge me? Why do you assume my relationships are unbalanced based on your ideal of what good relationships should look like?". At this point, I usually say something like "no, she or they don't mind at all". Then the person who asked the question typically looks at me with scepticism and pretends to listen. The "glossed over eyes" typically give them away.

Often I assure them that everything is "cool on the home front and that my relationships with my wife and kids are great and don't suffer because of my training". The reason I feel compelled to explain, is more to show them what is possible, that "you can have your cake and eat it too".

Frankly, most don't want to hear it. Especially those people that ask in a "holier than thou tone": What does your wife think?" or "I can't believe your wife allows you to train so much?", they don't ask to learn, they ask to judge. I feel sorry for them. They're ones with the imbalance.

What they're really saying is "I could never get away with training that much. My wife wouldn't allow it". Some are genuine and will say something like "I can't believe your wife lets you do it. What's your secret?". I have two answers, the short version and long version. Rarely, has anyone asked me to expand on the shorter version.

The short answer is, "I don't know, I guess I'm just lucky".

The long answer is "I selected my partner wisely, and vice-versa. My wife is secure in herself and not needy or jealous, she doesn't need me around her every moment of the day. She understands the concept of quality of time versus quantity of time. She doesn't judge our relationship using a score card. She knows that training provides me personal benefits which make me happy and in turn bring happiness into our home. She knows I'm responsible, respectful and loving. She knows I understand life is not a one way street, that I know when to hold them and know when to fold them. She knows at the end of the day, if given an important choice, between training and family and work, based on the circumstance, I'll make the right one".

Like I said "I guess I'm just lucky".

Taper Rest Day

Kona and beer money...

At this stage of the game, my whole focus is to stay out of harms way.

For example, the week prior to my 2008 Ironman, I was chased by a highly aggressive dog and could have been bitten or fallen off my bike. Had that happened, all my months of Ironman training would have been for not. Right now, as part of my Ironman preparation, I have a heightened sense of awareness and paranoia.

Today I picked up my bike from the shop and did an outside speed work session at lunchtime. It was a nice 4 C. As I pulled out of the driveway, my front tire started losing air. For a split second, I started to get upset, then stopped and reminded myself this was a good thing, I'd rather have it happen now, than in China. I didn't have time to fix it, so I just switched out the front racing wheel with a regular training wheel.

During today's ride, I averted disaster a few times. The first was when I avoided a backhoe tractor on a country road. He didn't see me. The second was when a pickup passed me and for NO reason, other than to scare me, let out a loud, long honk. The final and scariest, was when a fast moving logging style semi-truck passed by me in the opposite direction and the wind coming off the truck was so strong it nearly knocked me off my bike. Thankfully I saw it coming and I gripped the Aerobars and worked hard to keep the bike steady and upright.

On my speed run tonight, I went to the track, but it was full of ice. I tried another school track and it had ice as well. Finally I went home and decided to do the run through the neighbourhood. The sidewalks were icy in spots and I almost slipped a couple of times. I couldn't run on the roads because I forgot my outdoor blinking red safety light. It turned out being a very cautious interval workout session.

It's all about being careful about little things, like staying relaxed and bending at the knees to avoid throwing my back out. Or walking up and down stairs slowly and deliberately to make sure I don't slip or fall or stub my toe. Or looking for every stone and pothole so I don't ride over it and potentially crash my bike. Or stopping at every red light during my run to make sure the cars stop before I go through an intersection. It is all about safety and not doing something stupid that will prevent me from not racing or not racing to the best of my ability.

On the travel preparation front, I now have my currency for China. I have $500 CNY ($75 CDN) for beer, a gift from my Uncle and Aunt, and I boldly took out an extra $500 U.S. that is ear marked to pay for a Kona Slot if I qualify. I'll also bring a check in case my cash is lost or stolen. I was a boy scout and our motto was "be prepared". Mark Allen's race motto, which I repeat to myself before every race, is "expect the unexpected".

Speed Bike - 59:17 / 30.35 km / 30.72 kph

Speed Run - 52:29 / 10.25 km / 5:06 pace

Feeling the burn...

I woke up this morning with a sore bum. (No, not from that, get your mind out of the gutter). I sunburned it in the tanning bed yesterday. Doh!!!

Today was my first taper rest day. Even though I didn't train, I was still busy doing triathlon stuff.

I took my bike to the shop for a new chain, front tire and check up. I then stopped by the travel store and picked up some inflatable cushions to sit on for the plane ride.

Last time I travelled overseas, after 8 hours my "rump" was in pain from sitting on a regular plane seat. I also picked up some anti-jet lag pills.

At lunchtime, I went to the Y to spend time in the steam room. The steam room at the Y is in the men's plus locker room. The plus membership is more of an exclusive club at the Y, they provide a relaxing lounge with leather seats, TV's, newspapers, towels, toiletries, steam room and hot tub. I don't have a Y plus membership.

Undeterred, I thought I'd go to the front desk and just act like a plus member and ask for the code to the locker room. It turns out this Y doesn't have a key pad code system, they have a card swipe system. Busted!!! Just by asking the wrong question. The person at the front desk realized immediately that my general membership doesn't allow me the access to the steam room. She said I could pay $15 per day to use the steam room.

I decided to save the $15 and do the next best thing. I snuck in. I loitered outside the door until a member unlocked the door with their card and I just followed them in. I could tell the guy I followed in wasn't comfortable with letting me in, but before he could say anything, I said "thanks, I'm just following you in" with a confident tone.

I will say, I'm glad I'm a general member and use the common folk change room, it's much more friendly and has better energy. The plus has a lot of old and non athletic guys wrapped in towels and sitting in lounge chairs reading newspapers and watching TV. No one was into pleasantries.

The oddest thing I saw was an iron and ironing board in the lounge area. It was set up so you could iron and watch TV at the same time. I envisioned some guy in his underwear and dark socks ironing his shirt. I wondered if a member requested an iron and ironing board, or if the Y thought it would be a good selling feature.

I will say the steam room was great. I did 5 minute intervals with a 30 second rest and lasted 25 minutes. I just realized the average person would not combine the word "intervals" and "steam room" in the same sentence.

I was sweating so much my eyes were burning from all the salt in my system. After using the steam room, I jumped in the whirlpool for another 10 minutes and then sat and cooled down for another 10 minutes. I wished I had a heart rate monitor on, I bet it was in the 120's after 20 minutes of steam.

After work I went for a shiatsu massage. It's pretty much a pressure point massage technique. Not the most relaxing, unless you like someone pressing their thumbs into you with full force. I knew I was going to be tight in the legs and ITB area, which I was, but it surprised me that I was really tight in the shoulder area.

Tonight, Alice and I went to the movie Shutter Island. I liked it. It was the first time in a long time that just the two of us went to a movie together. Normally it's also with one or both of the kids. As we were driving home from the movie, it felt like I time travelled back 25 years and Alice and I were 19 years old. It was like deja vu.

I told Alice I felt like I was 19 years old. Four years ago, I couldn't have said that. These past three years of getting in shape, losing 50 lbs and becoming an Ironman again has transformed my life on so many levels. One benefit is that I've gotten back the energy and optimism of youth. I now have the best of both worlds, energy and optimism of youth, combined with life experience and wisdom of middle age.

In high school I remember having tremendous energy and optimism. Alice describes my high school years to the kids as "your dad was Ferris Bueller". I found a picture from grade 11 where I organized "the Gotch Gang". Our school volleyball team was in the finals and we were there to support them.

I'm in the middle with the Colonel Saunders Tie (I worked part time cooking chicken at KFC and it was part of my work uniform). Alice is beside me on the left with the pompoms and long hair. What you can't see is we had all been drinking in the school parking lot before hand. It was a great memory and I feel by getting back into triathlons I've regained that unfettered spirit.

Taper Rest Day - No training

Getting Accepted...

Today I started my taper with a 2.5 hour moderate bike ride. Like I said before, the Mark Allen Online taper program is not a "walk through the park type of taper". I think in Mark Allen's world, the word "taper" means "you only have two more weeks till race day".

In the past week, Alyssa and I both got good news. Alyssa got conditional acceptance to Ryerson University for the Psychology degree program and I got my acceptance letter to run in this years New York City Marathon. I qualified with a 1:27:51 at the Mississauga Half Marathon last year.

Alyssa has applied at a few Universities and is still waiting to hear back from the others. She's not sure if she wants to get into Interior Design or Psychology. I think she's leaning towards Psychology, but she's uncertain, although she's always wanted to be a doctor. I told her "to pick one, try it, and if you don't like it, you can always try something different, so long as it's not in the printing industry".

It's so tough to make a career decision at that age, or any age for that matter. When I was her age, I didn't make a career decision. I didn't know what I wanted to do. I just found a job and through chance it eventually turned into a career. How many people at a young age know what career path they want to take?

I'm purposely not giving her any advice on what path to take. I think it's a personal choice. I don't ever want her feeling she was "pressured" or "swayed" into making her decision, I think it needs to be all hers.

With that said, if she tries something and doesn't like it, I'd support her to try something different. There's no value in forcing yourself to learn something you don't feel passionate about and then making it a career.

For me, it's a good thing I'm doing a lot of my big destination races this year. Starting next year, I figure it will cost me about $15,000 per year for Alyssa's schooling. If she chooses Psychology and wants to become a PhD, that's a LOT of years of schooling. I may have to supplement my income by selling Amway or getting a paper route.

Tonight, before my bike session, I went to the tanning salon. If I didn't need to tan for China, I'd never go to one. It's an awkward and unnatural thing to do.

It starts with an overly suntanned young receptionist, typically talking to her friend about boys when you enter, you have to wait for her to stop talking and notice you, she then sets you up with time, you then go into your assigned room, take off all your clothes, rub suntan lotion on EVERY part of your body and then lie down on the bed and close the lid.

As I'm lying in my "pod" with the heat lamps on and wearing my little space aged eye goggles with the same UV protection as a welders mask, I'm always concerned that something will go wrong, like me falling asleep with the light still on because the receptionist made a mistake while talking to her friend and me getting burnt to a crisp. That fear alone, keeps me alert and awake.

After the tan, I did my ride. To help the ride go by quicker, I found a telephone head set and used it. I spoke to John Barclay and then my brother. Something about talking to other people makes time go by faster. It worked great. The last half hour just flew by as Bob and I talked. I love multi-tasking, it feels like your adding more than 24 hours to the day.

Mod Bike Ride - 2:30:14 / 75.49 km / 30.15 kph