Here is a link to the spreadsheet with all of the results/times from the Fall Classic Race Series. If there is anything you'd like to emend/change, please just request permission to alter the google doc.
https://spreadsheets.google.com/ccc?key=0AsmaMEzpUtWedEVtekZjVVZZMEVOTkpsQ2hXWUtuQ0E&hl=en&pli=1#gid=1
Tuesday, January 18, 2011
SPRING FLING
The events for the Spring Fling Race Series have been schedules. The dates/events are as follows:
Running 5K: Wednesday, Feb. 2
500 m swim: Sunday, Feb. 6
Uphill Bike TT: Saturday, Feb. 26
Uphill Run TT: Wednesday, Mar. 2
Mile: Wednesday, Mar. 9
10K Cycling TT: Saturday, Mar. 12
Brick: Saturday, Mar. 19
Aquathon: Sunday, Mar. 20
STORM THE WALL!
Running 5K: Wednesday, Feb. 2
500 m swim: Sunday, Feb. 6
Uphill Bike TT: Saturday, Feb. 26
Uphill Run TT: Wednesday, Mar. 2
Mile: Wednesday, Mar. 9
10K Cycling TT: Saturday, Mar. 12
Brick: Saturday, Mar. 19
Aquathon: Sunday, Mar. 20
STORM THE WALL!
Monday, November 29, 2010
Training Logs
This is a cross post from Training and Contemplation...
Last year Vince convinced me that it would be a great idea to keep track of my training hours for this season and provided me with a great link to the google doc spreadsheet he uses to track his own hours / distances. At first I thought it would be arduous to keep up and I would eventually fall of the logging wagon, however being able to compare hours and distances with my fellow triathletes is a great motivator. Therefore as the end of 2010 rolls around I find myself cleaning up and updating my 2010 log making it ready for the 2011 season. I thought therefore this would be a good time to offer up a copy to any of those who would like to start logging in the current season, or who are still stuck in the dark ages of Excel logging. The color scheme can of course be change for those who loath the one I have selected, I do recommend differentiating the colours in the separate Swim / Run / Bike columns to easily see where your missing out in your training.
Last year Vince convinced me that it would be a great idea to keep track of my training hours for this season and provided me with a great link to the google doc spreadsheet he uses to track his own hours / distances. At first I thought it would be arduous to keep up and I would eventually fall of the logging wagon, however being able to compare hours and distances with my fellow triathletes is a great motivator. Therefore as the end of 2010 rolls around I find myself cleaning up and updating my 2010 log making it ready for the 2011 season. I thought therefore this would be a good time to offer up a copy to any of those who would like to start logging in the current season, or who are still stuck in the dark ages of Excel logging. The color scheme can of course be change for those who loath the one I have selected, I do recommend differentiating the colours in the separate Swim / Run / Bike columns to easily see where your missing out in your training.
Excerpt from my 2010 "Workout Data" tab
The interface is fairly simple, simply log your distance and hours in the appropriate format in the main "Workouts Data" tab and that information is referenced through to the: Overall, Swim, Bike, and Run tabs. Information presented in these tabs such as the distance / time per week is a great way to chart your continuing progress. Having a lazy week? A low bar on a graph has more than once inspired me to hit that late night Sunday swim slot.
Excerpt from 2010 "Swim Graphs" Tab
The "PB's" or Personal Best's tab is a good way to track race and personal goal improvement over a single discipline. Similarly the "Races" tab allows you to analyze your races over the season without having to comb back through Champion Timing data. Gear information I really have yet to find a use for, but I hope to next year go through my gear and figure something out... Finally the "Current Totals" Tab was created to link to a blog as explained in this post.
Excerpt from 2010 "Overall" tab
So what are you waiting for? Make yourself a copy of the "Training Log 2011" and start logging in the new year!
Sunday, November 21, 2010
Imperial Unit
5280 feet.
63,360 inches.
8 furlongs.
4 laps.
1 mile.
The Mile.
There is a deep connection to the word mile. The word represents a standard. Mile high. Mileage. If you give and inch, you give a mile. Going the extra mile. Walk a mile in a man's shoes. The trial of miles and miles of trials. The sound of this word bristles the neck hairs of those who run. And while all runners log miles; not all runners are brave enough to toe the line and to RACE THE MILE.
The mile conjures up my memories of high school gym class requirements or a minimum fitness test for high school soccer. (High school is Grade 9-12 to those of us in the good old US of A). And while I can't speak for any Canadians, I can let you know the dread that crosses the minds of kids in the states when they are asked to run the mile for gym class. Perhaps today's kids are soft... some of them certainly look quite squishy these days. But the day of the mile probably elicits more doctors notes and excuses for non-participation than any other day - with the possible exception of Opening Day for Major League Baseball.
I remember training for my first mile. I had my dad drive his car around the park road at the park near my house. I wasn't much of a trained runner back then - in fact I knew nothing of training. But I remember feeling an excitement about timing myself for the distance. I wanted to race a mile, so I practiced by racing a mile. It was yet to cross my mind that running further than a mile would be good training. And when I performed for my first actual race I still remember my time. Fast forward 15 years to 2009 and I would race my next mile as part of last year's UBC race series, it wasn't until last year's race that I would finally improve upon my first mile. It was what I call, a PR (personal record - aka personal best).
Now, thanks to the 2010 edition of the UBCTC Fall Race Series I have returned to test myself against the very same mile. To follow is my recollection of the events as they unfolded...
To me, my race was against myself. Sure I was hoping to pick-off a runner or two who had finished ahead of me last year - but deep down this was between ME (now) and ME (then). In order to improve on last years race I needed to run a smarter race. I had been training differently between the two years. Last year I had more volume and was in the midst of recreating myself as a run - this year my training was lighter in volume but richer in quality. I have been working on my form and efficiency - I've continued to strengthening my core, focused on turnover and keeping my contact time with the ground to a minimum.
First item to running a smarter race was not going out too fast on the first lap. Last year I went out too fast and surely paid the price later in the race. This year I wanted to keep all my laps within 5 seconds of each other. I've found that mentally running through my game plan helps me to execute a better performance.
Here was my plan for execution of a PR:
Lap 1 Get out clean, breath and remain relaxed.
Lap 2 settle into my pace and be as efficient as possible.
Lap 3, Don't get distracted. Now is not the time for weakness.
Lap 4. Accelerate through the corners and push like hell.
I also had specific time goals for each lap. In addition to the goal of following my plan above, I also like to have some specific goals. I could write a whole blog on goal setting, but for now I will share that in my experience, setting multiple levels of goals can be helpful. My time goals were a bit loftier - but I'm not afraid to set a goal that I can't quite reach.
Now if anyone actually remembers the actual events of the race - more power to them. To me the race was a blur. I focused solely on myself for each step and did fairly well. I set a PR and reeled in one runner who had beat me before. But I did not reach my time goal and I got out-kicked in the finishing straight by 2 runners.
Nothing motivates me more than being beat by an honest effort. I am very lucky to have clawed my way up in the race where I have several competitors. I will be motivated for next year's mile and will train to now beat this year's time and perhaps out-kick a few more runners.
Now for those who have read this so far here I will attempt to start some discussion. My hope is that through the 'Comments' section, we can re-create the events of the race by each personal account.
- This year's event featured a Battle of the Sexes. The Men were held to a 60 second handicap start. The grand prize was a 3 point bonus for the first racer (man or woman) to the finish line. I was on the opposite side of the track when the finish line was crossed, but I believe that John claimed the prize for the Men. The women's winner on the night, Kaley was caught just before the line. Go Men!
- Barry has some competition for the official position of 'Super-fast runner man'. An honorary title.
-Winston is learning to run a steadier pace - finally Harmin the Garmin is happy. According to Kellen's Garmin, he ran a spiral route out into the Georgia Straight. These two will battle again in the future.
- I, Kory finally caught Liam. Liam discounted the achievement by stating that he was fat and out of shape. (I'll still take it).
- Victoria ran herself back to physio. Were have I seen this before? She's tough as nails, but also as smart as them. Will her hamstrings gain the strength needed to counter-balance her ever increasing quad strength? Or will she continue to race until the wheels fall off? Stay tuned.
- John set a new tri-club record, one that I predict will stand for a long time.
- President Kim took almost 20 seconds off of last year's time.
- Matt beat Vince. Vince still blames his concussion.
63,360 inches.
8 furlongs.
4 laps.
1 mile.
The Mile.
There is a deep connection to the word mile. The word represents a standard. Mile high. Mileage. If you give and inch, you give a mile. Going the extra mile. Walk a mile in a man's shoes. The trial of miles and miles of trials. The sound of this word bristles the neck hairs of those who run. And while all runners log miles; not all runners are brave enough to toe the line and to RACE THE MILE.
The mile conjures up my memories of high school gym class requirements or a minimum fitness test for high school soccer. (High school is Grade 9-12 to those of us in the good old US of A). And while I can't speak for any Canadians, I can let you know the dread that crosses the minds of kids in the states when they are asked to run the mile for gym class. Perhaps today's kids are soft... some of them certainly look quite squishy these days. But the day of the mile probably elicits more doctors notes and excuses for non-participation than any other day - with the possible exception of Opening Day for Major League Baseball.
I remember training for my first mile. I had my dad drive his car around the park road at the park near my house. I wasn't much of a trained runner back then - in fact I knew nothing of training. But I remember feeling an excitement about timing myself for the distance. I wanted to race a mile, so I practiced by racing a mile. It was yet to cross my mind that running further than a mile would be good training. And when I performed for my first actual race I still remember my time. Fast forward 15 years to 2009 and I would race my next mile as part of last year's UBC race series, it wasn't until last year's race that I would finally improve upon my first mile. It was what I call, a PR (personal record - aka personal best).
Now, thanks to the 2010 edition of the UBCTC Fall Race Series I have returned to test myself against the very same mile. To follow is my recollection of the events as they unfolded...
To me, my race was against myself. Sure I was hoping to pick-off a runner or two who had finished ahead of me last year - but deep down this was between ME (now) and ME (then). In order to improve on last years race I needed to run a smarter race. I had been training differently between the two years. Last year I had more volume and was in the midst of recreating myself as a run - this year my training was lighter in volume but richer in quality. I have been working on my form and efficiency - I've continued to strengthening my core, focused on turnover and keeping my contact time with the ground to a minimum.
First item to running a smarter race was not going out too fast on the first lap. Last year I went out too fast and surely paid the price later in the race. This year I wanted to keep all my laps within 5 seconds of each other. I've found that mentally running through my game plan helps me to execute a better performance.
Here was my plan for execution of a PR:
Lap 1 Get out clean, breath and remain relaxed.
Lap 2 settle into my pace and be as efficient as possible.
Lap 3, Don't get distracted. Now is not the time for weakness.
Lap 4. Accelerate through the corners and push like hell.
I also had specific time goals for each lap. In addition to the goal of following my plan above, I also like to have some specific goals. I could write a whole blog on goal setting, but for now I will share that in my experience, setting multiple levels of goals can be helpful. My time goals were a bit loftier - but I'm not afraid to set a goal that I can't quite reach.
Now if anyone actually remembers the actual events of the race - more power to them. To me the race was a blur. I focused solely on myself for each step and did fairly well. I set a PR and reeled in one runner who had beat me before. But I did not reach my time goal and I got out-kicked in the finishing straight by 2 runners.
Nothing motivates me more than being beat by an honest effort. I am very lucky to have clawed my way up in the race where I have several competitors. I will be motivated for next year's mile and will train to now beat this year's time and perhaps out-kick a few more runners.
Now for those who have read this so far here I will attempt to start some discussion. My hope is that through the 'Comments' section, we can re-create the events of the race by each personal account.
- This year's event featured a Battle of the Sexes. The Men were held to a 60 second handicap start. The grand prize was a 3 point bonus for the first racer (man or woman) to the finish line. I was on the opposite side of the track when the finish line was crossed, but I believe that John claimed the prize for the Men. The women's winner on the night, Kaley was caught just before the line. Go Men!
- Barry has some competition for the official position of 'Super-fast runner man'. An honorary title.
-Winston is learning to run a steadier pace - finally Harmin the Garmin is happy. According to Kellen's Garmin, he ran a spiral route out into the Georgia Straight. These two will battle again in the future.
- I, Kory finally caught Liam. Liam discounted the achievement by stating that he was fat and out of shape. (I'll still take it).
- Victoria ran herself back to physio. Were have I seen this before? She's tough as nails, but also as smart as them. Will her hamstrings gain the strength needed to counter-balance her ever increasing quad strength? Or will she continue to race until the wheels fall off? Stay tuned.
- John set a new tri-club record, one that I predict will stand for a long time.
- President Kim took almost 20 seconds off of last year's time.
- Matt beat Vince. Vince still blames his concussion.
Saturday, November 6, 2010
Hillclimb Timetrial
The short grunt up Marine Drive isn't as steep as the Koppenberg, or as long as Passo Della Stelvio, but what it lacks in impress features it makes up for in its demands for raw performance. It is easy to make it up, but you have to dig into the bottom of your legs in order to be the first up.
Cold weather immediately drew out the hardest. Preparing to race in six degrees is no easy feat, but most didn't have a qualm with it, and forced their way up the hill regardless of whether or not they could feel their toes.
If you could sprint by the top, you did, but if yo
u worked hard enough on the rest of the hill then you didn't have to.
Barry Claman flew up the hill posting an impress sub 4 minute time. The Diesel engine of Kory Seder also managed to get up in just 4:02 seconds. No one knows exactly how fast Matt Reeve went, all we know is that it that it was very fast. Victoria posted an impress climb as well, working the steep section!
No photos were taken, since no one could feel t
heir fingers enough to focus a camera, so here's a pi
cture of the Koppenberg instead. I'm on the right.
For those who couldn't make it out, we expect to see you out training for the spring races when the competition heats up again.
Here are the official results from Vince, missing some names and probably needing some revision.
b Kory Seder 4:02
b Carl 4:19
b Kellen Kjera 4:23
b Sherwood 4:25
b Max 4:26
b John Heinz 4:32
b Vincent Lavallee 4:35
b Brendan Neaf 4:35
b Dylan 4:41
b Winston Guo 4:46
b Jesse Chao 4:53
b Tyler Filteau 5:00
b Eddy Wu 5:11
b Johnson Jia 5:15
b Navid 5:17
b Jason 5:23
b Dirk Haupt 6:00
b Reza 6:38
g Victoria Gilbert 5:07
g Jen Bhatla 5:34
g Karin Olafson 5:45
g Rachel Schoeler 5:51
g Kyuwon Kim 6:01
g Sherry Gu 6:17
Friday, October 29, 2010
From Iona, Through Time
Since the start of time, man has sought to go fast. The first person who discovered that running away from a predator is better than walking away led this march for mankind’s need to go faster.
From then on, humans have pushed the boundaries of how far and how fast we can go. Electricity developed a better use than just electrocuting animals. The Jeantaud Duc set the land speed record in 1898 at 63.15kph using an electric engine. Then, 99 years later, some crazy blokes from England decided to break that record by over 1500km/h! Sweet stuff from swell minds, yet there lacked a human connection there. Sure these drivers went balls fast. And sure, if they crashed they would die an awesome death. And sure they are pushing the cutting edge of their technology, but each case lacked that primordial link that first pushed humans to strive for speed.
What better way to feel connected to your primal roots than to put forth a display a raw, genuflecting power. Disdained by all around for their allaroundness, the UBCTC set out to do just that: Ravage the 10.2km Iona Time trial with shear force.
Conditions were ideal for The Giant to lay down a Tour de France shattering 14:29 time; leading the way, and thus making a 5km long draft zone for the rest of the club.
Shortly thereafter, 3 engineers followed pursuit. Md R, the fizzer, and the blazing red posted a blistering sub 16:00 time. It must be noted that these individuals, minus the doctor, time trialed on road bikes, something even Spartans would herald as bold.
It seemed the men were dominating this challenge. Dylan, Kellen, Brendan, and Derrick were all part of the top 10 to finish. The male domination continued until el presidentee pounced upon the rest of the male pack with a staggering 16:48, finishing as the top female in the club.
The generally good-looking guy fell short of Kim Seder by 2 seconds, something the handsome men’s club simply will not allow. Vince has probably lost his membership to the club by now.
After all the old folks finished, the young ones took to the stage. Eddy Wu, the young maverick, just keeps getting faster. His performance is only limited to the amount of sleep he had the other night. Unfortunately, those 6 meager hours of sleep he had the other night resulted in him getting chicked by el presidentee. Next time he’ll work doubly hard to not let such an event happen again, or he’ll use physics and set the frame of reference to the moon so that he completes 10.2km in 25.2seconds, making him the fastest man alive!
Victoria Gilbert, who is also better known as “watch out, you’re going to get chicked”, rode an intergalactic, lactose intolerance inducing, lengen… wait for it –dairy pace, only 2 seconds behind the Chao-lin monk.
Some have fallen victim to the days event. Jen Moroz and Ceilidh Curtis suffered mechanical failures that inhibited them from proving their might.
Overall, the UBCTC did what they set out to do: brew up a Winstorm on a peaceful Saturday morning. Standings list the order of the outcome
Kory Seder 14:29
Matt Reeve 15:05
Barry Claman 15:45
Sherwood Plant 15:48
Dylan Stephanian 15:52
Kellen Kjera 15:54
Brendan Naef 16:05
Derrick Lee 16:16
Kim Seder 16:48
Vincent Lavallee 16:50
Tyler Filteau 16:53
Winston Guo 16:57
Eddy Wu 17:27
Jesse Chao 17:36
Victoria Gilbert 17:38
Johnson Jia 17:39
Rodrigo Samayoa 17:50
Melanie Van Soren 18:42
Rachel Schoeler 20:04
Jen Bhatla 20:10
Kywon Kim 20:53
Laura Freeman 35:22
Ceilidh Curtis DNF
Jen Moroz DNF
Sunday, October 24, 2010
Revenge of the Brick
The Droid forces of the evil Separatists gather above the Wookie planet Kashyyyk. The Jedi Knights have been dispatched to stop the invasion and re-build peace in the galaxy
Oops, sorry…. Wrong blog.
Here we go . . . with the weather gods holding the rain at bay 23 eager UBC Triathletes braved the nippy temperature for what turned out to be quite the morning. It started at the club office where much to Kellen’s dismay numerous bike tires were grossly under inflated. He quickly got to work and set matters right patiently explaining to each underinflated tire and owner why tire pressure mattered so much.
Shortly after everyone rolled out and followed the current UBC TC Fall Classic Race Leader Matt Reeve to the transition area. It should be noted that after many comments from the peanut gallery over the last couple weeks concerning his lack of cape wearing he’d finally found the nerve to wear his flashy gold and blue cape that morning.
At the transition everyone positioned their shoes in what was hoped to be a strategic order and fortunately there was no one out shoe shopping that morning because lets face it, if anyone had wanted a new pair of runners I’m sure they could have found a size, colour, and style to their liking amongst the 23 pairs spread out on display. Numerous members questioned the safety of leaving their precious bikes unguarded while they pounded the pavement around the stadium. Their fears were put to rest however as Derick volunteered to be the official time keeper and bike guard extraordinaire (he seems to be doing a better job taking care of other peoples bikes then his own lately).
Next up was a warm up lap of the run and bike course to make sure all members were familiar with the twists and turns the Brick was about to throw at them. Well lets face it, the only real twists and turns are deciding if you want to risk beating that car to make the turn at Kullahun Drive in order to save yourself a few precious seconds. Or in Winston’s case whether or not to “storm thru” the red light and save himself a few more seconds were it not for the cop car waiting on the opposite side of the intersection (perhaps having been tipped off to watch out for just such stormy indiscretions).
Finally at 10am with not so fresh legs due to the killer Wreck Beach stair workout on Wednesday everyone was lined up and ready to go. After some discussion about where Jesse would start he decided to line up behind Victoria in an effort to not let a repeat of the Victoria Half Marathon cloud his day (see the results to find out if his choice paid off). Much to everyone’s dismay their race leader had ditched his gold and blue cape and would no longer be wearing it during the race. Despite the fact he was earlier quoted as saying “seeing as Kory hasn’t shown up, this ones in the bag” it now seemed as though he was worried his cape wouldn’t hold up to the aerodynamics of Vince’s disk wheel. Melanie on the other hand wasn’t so concerned about aerodynamics and was considering racing in some oversized gloves and a jacket that looked more like a parachute.
With everyone starting 15 seconds apart to help enforce the new rule of no drafting not much can be said for the race itself other than there were numerous calves screaming for the pain to stop. Some racers, whether by choice or default, raced with runners and flat pedals which surely aided them in having a speedy transition. Karin, the proud owner of a new road bike, was out for her first tri club ride of the year and Laura was seen crossing the finish line with her usual enthusiasm.
It should also be noted that a certain someone whose name is Tyler has made it his goal to set a new course record for the Brick next time around. Will our current leader be up to the challenge, has his new facebook fan club group gone to his head, or will he need to call upon the Jedi Knights for assistance? Better still, will Kory be able to smash the current course record (20:08) next weekend when he try’s his luck at the Brick. Time will tell.
In the meantime for your stats calculations, sizing up of rivals, comparing of times from last year, agonizing over how many people you can beat when you make up the Brick next weekend, and general all round viewing pleasure below you can find the results of the UBC TC Fall Classic Race Series Brick.
Matt Reeve 20:08 Vincent Lavallee 20:46 Tyler Filteau 21:39 Winston Guo 22:10 Dylan 22:23 Kellen Kjera 22:26 Victoria Gilbert 22:47 Jesse Chao 22:49 Drew Senay 22:59 Thomas Belshein 23:04 Melanie van Soeren 23:58 Reza 23:59 Johnson Jia 24:07 Dirk Haupt 24:27 Rachel Schoeler 24:42 Jen Moroz 24:52 Kywon Kim 25:52 Karin Olafson 26:00 Jen Bhatla 26:22 Stephanie 27:19 Alex 31:07 Jasmin 31:30 Laura Freeman 32:30
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