2009 Plan

OK.  After a lot of thought I have decided the following:

1.  I have invested too much time, energy, money etc. into cross country skiing to drop it without seeing it through to the "end".  Thus I plan to take my final shot at getting on track for 2010 at the beginning of next season.

2.  There are a lot of other things I am just as (if not more) interested in - if one of them steals my heart in the meantime I won't fight it.  Skiing and I are not exclusive anymore - we are dating (and there are trust issues.)

3.  My number 1 competitive goal remains the Paralympics.  If not 2010 then 2012, heck maybe both.  As much as I love triathlon and want to do Ironman it will be there for me when I am finished chasing this goal.

4.  Triathlons (with the exception of Ironman) fit in nicely as training and fun amongst my more serious efforts at competitive sports such as cycling and skiing.  Also, triathlon may debut as an exhibition sport at the 2012 Paralympics.

5.  Whatever crazy things I get up to have to fit into my life - with 3 kids and a beautiful and supportive wife I am super-lucky....  need to keep them all happy!

So with those decisions in mind I got down to business.  When it comes to planning out a season I like to sit back with my calendar and a few different websites:

Events Online

Get Out There

Triathlon BC

By the end of the process I have usually "short"listed about 38 events, every Saturday and Sunday from about mid-March to mid-September.  That's about the same time reality hits and I start to consider "real" life and its pesky habit of cramping my racing calendar.  (Thank goodness for "real" life though, or I'd probably be permanently injured.)

Through a time-honoured process of deleting events one by one, I end up with a plan.  2009's looks like this:

March 8 - UBC Triathlon (Olympic)

March 15 - St. Paddy's Day Dash 5km (Port Moody)

April 19 - Sun Run 2009

April 29-May 3 - Défi Sportif (Montreal)

May 9 - 5 Peaks Trail Run

May 18 - North Shore Spring Triathlon

June 14 - ESCAPE from Alcatraz Triathlon (San Francisco, CA)

July 05 - Cycling National Championships (St. Georges, QC)

July 25 - 5 Peaks Trail Run

August 24 - Canadian Track Nationals - Cycling (Burnaby, BC)

September 3-13 - Paracycling World Championships (Seville, Spain)

OR

September 13 - Triathlon World Championships (Gold Coast, Aus.)

     

October - dryland/roller-ski (training)

November - dryland/roller-ski (training)

    

December - Nor-Ams - Nordic Racing (one last try to get back on track for 2010) ...this is the Hail Mary.

The St.Paddy's Day Dash, Sun Run, and 5 Peaks races are great participation events - I will likely be bringing my family to them.  I'd love to see you there.  Let me know if you can do one of them and we can meet up!

  

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Chasing Green Grass

You will be relieved to find that this post, despite the title and the picture above, is not about grass (though the title would apply quite perfectly to the patchy rough I call my lawn)...

One of the downsides of having clearly defined goals is that there are times when you'd like to ignore them and do something that is "short-term smart" but "long-term stupid".

The fall seems full of opportunities that fit into that description. Here are a few of the COOL events that my friends are doing in the next few months (or over the next year) that I would love to file under "completed":

New York Marathon

Las Vegas Marathon

Boston Marathon

Tour de California cycling trip

Climb Mt. Kilimanjaro

Ironman Canada

Ironman World Championships

Xterra Racing

Climb Mt. Hood (as per Darren's suggestion a few posts ago in the 'comments')

I am not trying to say there is no way to do any of these things now - just that I have wanted to do them all and for one reason or another they conflict with my current goal.

Now, I know that my own goals are pretty cool too (if I do say so myself) but there is a tendency to peer across the fence and see very green grass on the other side.

There was a time (not long ago, in fact) when I would have tried to do it all (or more anyway) at the expense of doing any of it *well*. And, you know what?  ...that isn't wrong.  It's just a different approach. It is awesome to experience as many cool events as you can.

Lately my focus has been more on performance (i.e. try to do one or two things well) and less on experiences (i.e. just do great stuff all over the world and enjoy it.)

When my 2010 goal concludes (hopefully by racing in the Callaghan Valley at the Paralympics) you can expect me to switch gears for a while.... There are going to be some cool events and great experiences.

Not that I won't try to do well at them... just that I will accept slightly less performance at MORE things. Maybe....

Or maybe I'll try Rowing and shoot for London in 2012 (which would be 2 more years of 100% performance)...... Who can say....

One way or the other I know the grass might *always* look greener on the other side so I can't chase green grass. I have to find the sport equivalent of C-I-L Golfgreen and make the grass on my side as green as possible.

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My Mt. Everest

Over the years many people have asked me about my accident, there have even been a few who asked me about my recovery....

The question which pops up when that topic is on the table is usually something like, "Was it hard to recover after your accident?" or "Wow, you've recovered so well.... how did that go for you?"

Really, I think the recovery is the more exciting part of the story - because the accident was really kind of boring:  Coles Notes version - San Francisco, August 17, 1995.... two cable cars collide, really quite slowly - I am in the wrong place at the wrong time i.e. between bumper #1 and metal staircase #2 - flesh and bone vs. metal - flesh and bone loses the battle (no contest) and later that evening said flesh and bone is in a ziploc bag on the way to the hospital incinerator....  

Recovery has been my personal Mt. Everest.  I never reach the summit (which is OK...) it is a process of reaching for more - maybe in that way Everest isn't the perfect analogy but I like it...

If you were assigned the job of climbing Mt. Everest what would you do?

Most people would come up with an overall plan first, it would include things like this:

"I'd hire a guide."

"I'd get the right equipment."

"I'd educate myself about the challenge."

"I'd read other climbers' accounts."

"I'd get super fit."

"I'd hire a trainer."

And there are probably a thousand more.  The point is that faced with a BIG challenge like Everest, most people instictively know that they'd have to come up with a good plan and stick to it.

I was the same - I knew I was in a serious predicament and I knew I'd need some help.  I find it interesting that in most cases people have a better idea of what they'd do to climb Mt. Everest than they do for how to lose 10lbs.  When the chips are down we humans know how to survive - or at least we make a pretty solid effort at survival.

I can only chalk it up to the fact that in my situation recovery was of primary importance.  Nothing else mattered.  To continue the analogy - with Everest your life is on the line - planning and execution become CRITICAL because the consequences are immediate.  

In stark contrast - the lack of immediate consequences with weight and health is too bad really - I think a lot fewer people would become obese if the Grim Reaper took you to hell 3 days after you pop the button on your Levi's.

There might be another factor that comes into play...  With a challenge like Everest or recovering from a disastrous injury or accident, most assume (reasonably) that it is important to bring in experts and pay for their knowledge and abilities.  With a goal like "losing this spare tire", many will assume that they know how to accomplish the task on their own, when in reality they have no idea.  There may also be a hesitancy or embarrassment associated with seeking help for the task.  Combine all of these factors with a lack of immediate consequences and the "spare tire" stays right where it is - likely growing.

How can you apply the Everest climber's mindset if your goal isn't a matter of life or death, or even of primary importance?

Force yourself to use the same equipment that the climber uses.  Not his ice ax and crampons,  but his mental checklist and processes.  Tackle smaller goals with the same procedures you would adopt if your Everest expedition was departing next Monday.  Try to imagine that you might FREEZE TO DEATH, ALONE, ON THE SIDE OF A MOUNTAIN if you fail.  (In truth, you might actually die....  just not right away.)

There are a million ways to write it down but it is pretty hard to argue with the following:

1.  Define Goal.

2.  Develop a Plan.

3.  Assemble a Team.

4.  Get the Required Equipment.

5.  Execute the Plan.

6.  Hold Yourself Accountable.

7.  Assess the Results.

I didn't consciously think this way when my accident happened - but the situation was serious enough that I was forced to get A LOT of help - and with assistance, and great advice, I developed a great recovery plan.  From the ongoing experience I have learnt a lot about tackling subsequent goals in life.  

First and foremost:  I try to make my goals serious.  I try to adopt a life or death attitude - like an Everest climber.

Second and secondmost:  I get help.  People love to help others - make them feel good by allowing them to help you!

When it is all said and done, the same methods that can result in a speedy recovery or a 10lb weight loss can be used to tackle any goal in life - even climbing Mt. Everest.

P.S.  I even like to imagine myself in Everest climbing gear....  it helps create a hardcore mindset!

P.P.S.  Sacha - don't worry, I am not planning on climbing Mt. Everest.

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Boston Marathon Letter

Continuing from yesterday's post, the e-mail below (CLICK TO ENLARGE) just went to the Boston Athletic Association.  I figure I can't go 0-2, somebody, in Kona or Boston will reply...  I can feel it.

It would be really great if these larger than life events actually take a moment to consider this concern.

It is hard for sport organizations to know how to "handle" people with disabilities.  I see this all the time...  race organizers often don't want to seem insensitive (which is a good thing), but it can result in decisions that "cater" too much and reduce the challenges involved in sport.

It is also important to recognize that disabled athletes can make it tough for race organizers by demanding too much special treatment.  In this way we become a "squeeky wheel" segment of the race population...  and if there is one thing a race organizer doesn't enjoy (or doesn't have time for), it's the squeeky wheel... so sometimes they shut them up and avoid bad PR by giving them too much.

So, these e-mails may get filed under "Another Squeeky Wheel" (i.e. the 'delete' button) but I hope they will be taken for what they are - an attempt to bring our population back under the same umbrella everyone else races under.

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Ironman World Championships Letter

I hit the "send" button on this a minute ago.... (click to enlarge)

I felt it was only fair that I actually bring my concern to the organizers themselves before it ends up on the pages of magazines and newspapers (hopefully).

I don't enjoy writing letters to info@ e-mail addresses, which is essentially what this one went to.  I always picture an over-worked admin assistant emptying that mail box once a month....

We'll see what happens.  Next one is going to the Boston Athletic Association!

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Sun Run Race Report - 2008

What a great day for a road race!  Many would say it was a bit chilly (around 2 degrees), but I was just happy it didn't snow...  Bright sunshine and crisp conditions - sweet!

I woke up at my Dad's place (where we continue to live since my Dad is in Montreal and our house is not yet finished... Thanks Dad!).  This may need to be a yearly occurrence as he lives about 4 blocks from the start area - no driving, no parking, no hassle.

So, the Sun Run is one of those events that makes you proud to be from this city - 59,120 registered!  Are you kidding me?!!  So awesome...  And everyone orderly, polite, happy and ready to rock.

There's a bit of standing around that comes with a race of this magnitude...  My early warm-up efforts jogging alone downtown and with friends near the starting areas were distant memories by the time the gun went.  Oh well...  the downhill start is handy in that you can maintain a great pace even cold out of the blocks... 

It also worked well with my Race Plan.  The first mile was completed in a scorching (for me) time of 6:10...  I was a little scared/excited by that info as I passed the 1 mile mark - would I be bonking from the early exertion?  Anyway, mile 2 (as reported by my Garmin 305) went by in about 12:40 which was still good and fast.

After that I settled into a more maintainable pace of between 7 - 7:45min/miles.  I remember thinking that I was suffering at times but being happy about it as it was PART OF THE PLAN.  Everything was coming together.

I really like the Sun Run course as it segments nicely and there is no part of it that is long enough to lull you to sleep...  As I came across Cambie toward the end I was a bit concerned about my time - but I had forgotten the downhill there which boosted my speed to get me to the line in time for what I am deeming a Silver Medal.  43:35 (unofficial).

A note on outcome goals...  It is generally not advised (by most book-writin' types) to set outcome oriented goals - like "Sub-43 minute Sun Run".  Rightly or wrongly I sort of ignore this...  It has never been an issue that has caused me to need psychiatric assistance so I continue to allow the clock to be a part of my goals from time to time.  But this is how I do it:

Sun Run - 2008 - Goals

Gold Medal:  Sub 43

Silver Medal:  43-44

Bronze Medal: 44-45:24

Ouch: 45:24+

I was very happy with the plan - to take a risk by going out fast.  I was very happy with my discipline to follow the plan and bingo! the results were there.  Sweet!  A new Personal Best!

In the massive crowds after I met up with many of the Innovative Fitness runners (of which there were 157!!) - they all seemed very happy with their races.  It's awesome to be a part of a group like that.  I am hoping my time will be fast enough to be counted towards Innovative's corporate race time (top ten IF runners).  Congrats to everyone!

If you do only one run/walk/stroll event every year this should be it....  proud to be from this city.  Thanks for reading. 

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Overcoming Adversity

On Tuesday I was proud to be able to speak to a great group of about 30 people from GF Strong Rehabilitation Centre in Vancouver.

I have been volunteering at GF Strong for a while now and have enjoyed helping other amputees with various aspects of their recoveries.  Sometimes we just chat, sometimes we ride bikes, sometimes we run....  all in all, I guess I try to demonstrate that an active life is still a reality and that the rewards are even more poignant when it requires extra work to overcome adversity.

That was what I talked about on Tuesday - Overcoming Adversity, Goal Setting, Using a Process to Achieve your Goals.  I also showed a few pictures and told a bunch of stories about my own exploits to illustrate the rewards when these things are done properly (and the failures when they aren't!)

I really enjoyed the opportunity and found the stories shared by the people in the room to be very inspirational.  I even got a pineapple for my efforts - which was most fortunate given the pineapple addiction I have after 2 weeks in Hawaii! 

                                                           A few folks from the group

                                                                    Chris and myself

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Aloha!

Kauai - also known as the Garden Island - is a damn fine place as far as I can tell.

So far, we are having a blast.  The pace is super slow here - just what we need.  The beaches are really quiet even though it is Spring Break.  I think next week they will be deserted.

We have fallen into a quick routine which is basically AM=Beach, PM=Pool, 5=Dinner, 7:30=Kid's in bed.  Sacha and I spell each other off for some exercise - being late in her pregnancy, her exercise is walking (at a jogging pace - seriously - it's weird...)  I had my first run today (about 5 miles)...  my back was OK, though I didn't push it too much.  It seems that running does not upset the same muscle as skiing.  Luggage lifting on the other hand was excruciating...  though, when one's wife is 8 months pregnant it is best not to complain about lifting luggage (or anything else.)  

My current mini-goal is to set a personal record (PR) at the Sun Run.  My best time there was two years ago: 45:24.  I didn't run it last year.  I know I am more fit now though I haven't been running as much (due to all the skiing.)  I have time to dial it in before April 20th though.

I will have many great photos (now that I have found my camera lens which was missing for two days...)  In the meantime I have only this snapshot.

 

Mattias and Aia - (if not for Mattias I would be the whitest man on the island - but he got his genes from me, so I suppose I am ultimately to blame on both accounts.)

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A New Goal

OK, so following up on post #1.... the first thing that made me think about starting a blog - the initial catalyst, if you will...

My BIG new goal.

The highest level of amateur athletics (for me) is the Paralympics. Therefore I want to get there....

Problem = triathlon not currently offered as a Paralympic sport. So.... Swimming? nope. Running? Love it, but the Paralympic events are so short (and I am not built for that...) Riding? Nah.

Head-scratch.... skiing? I started skiing at 3 but kind of burnt out on it in my early 20s.... not enough interest to put in the hours. Plus - I like the endurance sports more these days.

Lightbulb! Nordic Skiing!



Interesting....

A few PROS:

- It's a cool sport (at least I think so...)
- Cypress is 15 minutes from my house. Callaghan Valley is 90 minutes.
- Fitness is a key in this sport - so at least I bring something to the table...
- If the ultimate goal isn't reached this is great off-season triathlon training
- Cool gear.... yeah, I like tights.

A big CON:

- Never done it and it looks VERY technical. But I have no bad habits!

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Double-Header

Double-Header today...

I have a goal I have been working on.... to do an event every month for a year. I went through my records and have been close to doing it before but never quite. Anyway, this time I am making sure...

After a busy summer with races in each month I concluded my triathlon season with World's in Hamburg in early September. I didn't do an event in October. So, with that being the last event-free month I launched into this fun goal...

NOV 26 - Seattle Half Marathon (1:45)

I had a good time in Seattle and finished feeling fresh, so, for December I hit up active.com and searched for another running event.

DEC 1 - Santa Shuffle 5km and Gunner Shaw 10km XCountry

The start times made it possible to do both....

RACE REPORTS:

Santa Shuffle - Had to run this one fast to make it to the other event. Truth be told the Santa Shuffle isn't about high performance athletics (as the costumes attested to....)



Anyway, I had my job set out and it got tougher as the race started late and the Stanley Park Seawall was covered with snow.

My leg doesn't perform very predictably in the snow and so I run a semi-constant risk of wiping-out.... makes for a tentative stride. I got the hang of it after ten minutes or so and was able to stride out a bit more.

Right around the aid station (? on a 5k.... and they gave the kid beside me a full water bottle with the cap on... ha ha...) I was in the lead with one other kid (he was about 17). He eventually, petered out but one other guy came past me.... I crossed the line in about 20 minutes for my first running podium. Hey, I know it's just the Santa Shuffle but I'll take it....

I had to rush to race #2 so I collected my prize pack from friends later.... fun.

Gunner Shaw 10k - Cross Country - Debbie, my designated driver for the day rushed me from Stanley Park to Jericho Beach with 10 minutes to spare before the XC race. WAY different vibe over here.... no santa costumes and people are serious. Team jerseys, spikes, singlets (it was below zero and snowing...)

The gun went and we were off like a shot. I haven't done a cross country race since high school... they are a blast! The course wound through Jericho Park and the beach - over sand, dirt, grass, ice, puddles, snow, over stumps - awesome!

Favourite parts: solid footing - grass, gravel. Least Favoured parts: the beach - my left leg buries on every stride....



So, this race was a lot of fun but a bit of a "mental strength" assignment... I was struggling with the footing and the ice and snow... not to mention the extra distance. This left me with the bottom half of the field - still a pretty energetic group though. I crossed the line in around 50 minutes and headed straight for the warmth of the car.

What a great day.... take it from me do a double-header one day. Try to rope in your friends - if that doesn't work go it alone (or with a driver if you are lucky enough to have someone willing! Thanks Debbie!)

And if you do, follow it with a BIG heart-stopping breakfast at the Bakehouse in West Van like I did. Kids and wife there to celebrate with me.

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