I have a logo!

Skywalker Fitness crest by Raoul Mendoza

My good buddy and gifted designer, Raoul Mendoza of http://www.dirtylab.com, just sent me the final versions of my logo and crest!

They look awesome! I mean check it out! Can’t you just imagine that on a cycling jersey or technical shirt? It would look freakin’ GREAT. I can’t wait to have an excuse to make some. Let me know if you would be interested in having one and I will start looking into prices.

I am so excited. It’s like xmas for design-nerds.

Tania Jones!

Yesterday I had the awesome pleasure of not only finding out that I have been shortlisted for the iRun Makeover Content but I got two emails and spoke on the phone with THE Tania Jones (I felt a little like an excited school boy).

We mostly chatted about the contest and how I might fit in if I was to be chosen as a finalist (which I really REALLY hope I do) but she also offered me some great training advice.

I think I am falling into the trap of the over achiever, over enthusiastic, over training marathon runner – I have hopes, dreams, goals and plans that don’t actually support each other… which is fine if “just participating” is your goal but… mine is not. I really have my sights set on qualifying for the Boston Marathon and that means I have to train smart and focused. Coach Jane had spoken to me about this in the past and it made sense then… but for some reason, since that conversation with Jane, I let that idea slide. Hearing it again from Tania made me realize that I was once again falling into that trap.

So this morning, I am off to get to work on some focused speed training and then this afternoon I am going to look at my plans for the season and see how I can streamline it. Woo!

See, even coaches need coaching.

Finally, good weather!

Spring 2011 Team in Training Edmonton team

Hurray! The snow has subsided and the temperature has warmed enough that we could go for a run outdoors today!

It was glorious. I had nearly forgotten how much shorter 16km feels when you have people to chat with and scenery to look at. I really do recommend that if you are currently a treadmill junky, get out and run in the fresh air. Preferably with some like-minded individuals. It really turns those LSD runs from something you have to do into something you really want to do!

Seriously. You don’t know what you are missing!

Beet Juice? Really?

A friend of mine (thanks Dr. Sexton) sent me an article from the Globe and Mail that has some awesome info in it.

Most of it is not news to anyone who keeps up to date on the latest findings (dynamic stretching diminishes strength and endurance, marathons show short term damage to the heart muscle) but some one it is very interesting. In particular the part that says “nitrates in beet juice are responsible for its endurance-boosting effect”. Apparently “in 2009, researchers at the University of Exeter announced that drinking beet juice for a few days allowed subjects to run about 15 per cent longer in treadmill tests.” Crazy! I know I will be buying some beet juice next time I’m at the grocery store!

The plan for Tue, Jan 4th, 2011

Ah… *sigh* I actually got 8 hours sleep last night – awesome! Just finished a big bowl of Heritage Flakes (with some added dry rolled oats) topped with a banana and almond milk. Now I am off to the gym to get an hour of resistance training (weight lifting, pulling, swinging) in.

The weather is supposed to be gorgeous this afternoon so I am reversing my workout and doing a cardio session second in the day (studies have show that you burn more calories if you do cardio before weights). Around 1:00pm, after a good post weights snack and a small high protein lunch, I will head out for a 5km Fartlek session.

Can’t wait… why wait!? Here I go!

2008, 2009 vs. 2010 Totals

Me running in the Seattle Marathon 2010

2010 wasn’t the best year for me in a number of ways… sigh… but it was a great year for my training, racing and for expanding my knowledge of Marathon and Triathlon. I received my TnT Coach Certification from an idol of mine, Jack Tupper Daniels, I have nearly completed my coach certification from the AFLCA (group fitness with a portable equipment designation) and I have reached “triathlon coach in training” status from the NCCP. I completed my first Olympic Distance Triathlon and now have my sites set on a Half-Ironman.

I track my workouts at www.workoutlog.com and these are my yearly totals for 2008, 2009 and 2010 (barring me going out for a big ride or run later today).

 

2008

2009

2010

Type

Distance

Distance

Distance

Run (trails, track & treadmill)

1751.0 km

1512.6 km

2100.2 km

Bike (Road & trainer)

472.4 km

1527.9 km

2122 km

Swim (Pool & open-water)

41475.0 m

28775.0 m

65118.4 m

I pretty much kicked my own ass this year. On top of what you see above, I also spent 81:20 doing resistance training and another 20-ish hours doing various other cardio activities (tennis & hockey). I lost approximately 15 lbs, dropped 2 pants sizes and put on a noticeable amount of lean muscle. Not bad for a (nearly) 40-year-old chump with a funky ticker.

2010 Races:
Maui Oceanfront Marathon – Jan 24th
Edmonton Hypothermic Half Marathon – Feb 28th
Vancouver Marathon (on-course coach) – May 2nd
Seattle Rock & Roll Marathon – June 26th
Tour de L’Alberta – July 25th
St.Albert Starrt Triathlon – Aug 8th
Alberta Challenge Olympic Triathlon – Aug 22nd
San Francisco Nike Women’s Marathon (on-course coach) – Oct 17th
New York ING Marathon – Nov 7th

2011 Races (subject to change):
Edmonton Hypothermic Half Marathon – Feb 13th
Goodlife Fitness Toronto Marathon – May 15th
Ottawa Marathon (on-course coach) – May 29th
San Diego Marathon (on-course coach) – June 5th
Great White North Half-Ironman – July 3rd
Goodlife Fitness Victoria Marathon – Oct 9th

I have my sights set on qualifying for the Boston Marathon this year. I ran a 3:50:51 in NYC and I need to do better than 3:20:59 to qualify. This may be a lofty goal but I think I can at least get close. I’m going to try anyway.

So, here’s to 2011 being even faster, stronger, healthier, leaner and even more fun than 2010 was. Woohoo!