June 12, 2000
Run 8 miles (4 noon, 4pm) Bike 3 miles MB.

June 13, 2000
Swim 1.5k WTS Bike 23 miles (6MB 17WT am incl. 25 mins at AT HR 165+ for last 15 mins.).

June 14, 2000
Run 2miles WTS bike 5 miles MB.

June 15, 2000
Bike 19 miles (3MB, 16WTincl. 25 mins at AT HR 165+ for last 10 mins. Swim 1.5k. Run 7 miles (3 noon, 4pm incl. 8x400m (2mins rest) (69-75 secs. each). I am concerned about Dr.Steve’s sanity. Repeat 400’s 3 days before a marathon? Whatever.

June 16, 2000
Bike 49 miles WT easy. Run 2 miles.

June 17, 2000
Run 2 miles.

June 18, 2000
Run 26 miles: Winnipeg Marathon in 3:39 (easy). I ran with Michael. He wanted to break 3:30 my job was to pace him. We were on pace until the last 10k but the wheels fell off at that point. Mary ran 4:02. There is just no living with her now.

Week
Run: 53 miles
Bike: 100 miles
Swim: 3K

June 19, 2000
Run 4 miles incl. some strides bike 3 miles MB.

June 20, 2000
Bike 16 miles (3MB, 13WT incl. 25 mins at AT HR 165+ for last last 10mins. Run 9 miles (3 noon 6pm incl. 1x2.5k road into wind (9:16) 2x400m (76,75) WTS.

June 21, 2000
Swim 1.2k Run 6 miles, (4 noon, 2pm) Bike 20 miles (17 WT incl. 25 mins at AT HR 165+ for last 15 mins and 3MB). WTS.

June 22, 2000
Bike 3 miles MB Run 9 miles. (3am 6pm incl. 2x2.5k flat dirt loops (8:56, 9:02) and 1x400m (66)).

June 23, 2000
Bike 20 miles (3MB 17 WT incl. 25 mins at AT HR 165+ for last 10 mins )Swim 1.1k. Run 4 miles.

June 24, 2000
Bike 75 miles (55 road 20 WT (rain) HR low, low, low.) WTS Run 2 miles.

June 25, 2000
Run 17 miles incl. the Flatlanders 10k in 39:29 (pooped. Gee, I wonder why?). Died a long and horrible death in the last 5k. Bike 14 miles WT HR 120-130.

Week
Run: 51 miles
Bike: 151 miles
Swim: 2.3K

June 26, 2000
Run 6 miles (4noon, 2pm) WTS Bike 3 miles MB.

June 27, 2000
Run 8 miles (4noon, 4pm incl. 3.75k flat dirt loop in 13:31 1.25k splits in 4:36,4:28,4:25) Bike 25 miles (3MB 22WT am incl. 41 mins at AT HR 160-165 for 31mins and 165+ for last 10 mins.)

June 28, 2000
Run 3 miles WTS Bike 43 miles (3MB 14WT am incl.25 mins. at AT HR 165+ for last 10mins. 26 miles road pm HR <130 except for 5min. surge up to HR 166. Avg.Speed 19.5mph).

June 29, 2000
Bike 3miles MB. Run 10 miles (4noon, 6pm incl. 3.75k flat dirt loop in 13:18, 1x1.25k flat dirt loop 4:07) Swim 2k

June 30, 2000
Bike 150miles road 18.7mph HR 115-140 (easy) weather: 30C wind west at 15km/hr. Run 2 miles. We saw Holly Cole tonight. Drool.

July 1, 2000
Run 6 miles incl.5k race (Wascana Relays) in 18:20. Little M. was 24:51…not bad for a 53 lb.10 year old.

July 2, 2000
Run 20 miles.

Week
Run: 55 miles
Bike: 220 miles
Swim: 2K

July 3, 2000
Run 4 miles.

July 4, 2000
Run 6 miles incl. 5k at AT in 19:26 and 1k in 3:20.

July 5, 2000
Bike 48 miles (18WT am incl. 30mins at AT HR 165+ for last 15mins. –feel sick- 3MB- 27 road pm at 18.2mph (easy) Run 6 miles (4noon 2pm) WTS.

July 6, 2000
Swim 2.5k (arms only) Run 8 miles (4noon, 4pm) Bike 3 miles MB. WTS.

July 7, 2000
Bike 25 miles (3MB 22 WT am incl. 25 mins at AT HR 165+ for last 10 mins. – feel sick.) WTS. Swim 1k Run 4 miles.

July 8, 2000
Run 4 miles. Swim 1k. (Monday July 10: run 18 miles, bike 48 miles WT easy. Really, this the workout I would’ve done Sunday but raced instead. It belongs in this week. The entry for Monday’s workout excludes these distances.)

July 9, 2000
Swim 1.5k (20mins and change) Bike 25 miles (64mins and change HR 163-179) run 6 miles (42mins and change). Race day: total time 2:08 3rd place. Lots of hills on the bike and run. I’m tired. Need sleep.

Week
Run: 56 miles
Bike: 150 miles
Swim: 6K

July 10, 2000
Bike 3 miles MB. WTS. Run 4 miles.

July 11, 2000
Run 7 miles incl. incl. 3x1.25k flat dirt loop –easy (4:45, 4:25, 4:15). Once in a while (when I REALLY need a break) I fess up and tell Dr.Steve what I’ve been up to and I get an easy workout. Bike 3 miles MB.

July 12, 2000
Run 2 miles Bike 38 miles (3MB 35 road - 18.9mph – HR low. I’m tired. ) WTS.

July 13, 2000
Run 11 miles (4noon 7pm incl. 5k at AT 19:09 and 6 hills) Bike 20 miles (3MB 17 WT incl. 25 mins. at AT HR 167+ for last 10 mins.) WTS.

July 14, 2000
Run 4 miles Bike 11 miles incl. transitions x 3 (800s in 2:56, 2:55, 2:54) Dead, dead, dead.

July 15, 2000
Bike 75 miles WT (28 miles at HR 145-150. Rest of ride easy. Run 2miles.

July 16, 2000
Run 37miles….’nuff said.

Week
Run: 67 miles
Bike: 150 miles
Swim: 0

July 17, 2000
Easy week: Run 2miles.Bike 3miles MB.

July 18, 2000
Run 7miles incl.5k at AT 19:13 (dirt loops) and 3 hills. WTS. Bike 3 miles MB.

July 19, 2000
Run 4 miles. WTS. Bike 27 miles (3 miles MB, 24 road incl. 35 mins at HR 155-160).

July 20, 2000
Bike 3 miles MB. WTS. Swim 1k. Run 13 miles. (4noon 9pm incl.5k at AT 18:15 (dirt loops) and 8 hills)

July 21, 2000
Run 4miles Swim 1k. Bike 3 miles MB. WTS.

July 22, 2000
Half ironman next weekend prep ride: Bike 80 miles road incl. 56 miles in 2:27:50 HR 150-160 with as much 155-160 as possible. 145-150 for most of last half hour. (no legs). Avg. speed 22.7mph. Hot, winds low. Negative split anyway.

July 23, 2000
Run 10 miles easy.

Week
Run: 40 miles
Bike: 116 miles
Swim: 1k

July 24, 2000
We are on the dreaded family vacation. Do I get to kick back and relax? Nope. In fact, this is week 1 of the six final weeks of hell before the double. Run 2 miles. Bike 20miles WT incl. 35 mins. at AT (25 mins. plus 10mins.)

July 25, 2000
Run 4miles.

July 26, 2000
Bike 20 miles Run 10miles.incl. 4 transitions (800s in 3:05-3:20). Why am I so slow? 3000 foot altitude change…d’oh!! Swim 1k in my sister-in-law’s neighbor’s trout pond/dugout. I hope the fish didn’t die after what I did in my wetsuit to keep warm. Oops.

July 27, 2000
Bike 20 miles MB dirt road incl. 25 mins at AT. No problem getting my HR above 165 with the altitude change. Run 8miles.incl. 3 hills/cliffs…very hard.

July 28, 2000
Run 4miles.WTS. Back in town.

July 29, 2000
Bike 10miles road. Run 5miles.incl 5k at AT 19:50 at the Buffalothon. Very, very hot and humid.

July 30, 2000
Bike 59 miles, run 13 miles, swim 2k. Fuck. Half ironman today. Everything that could’ve went wrong, did. 5:23….fuck. The heat was absurd, my body did not absorb my carbo drink and it swished around in my stomach until 3k into the run when it was no longer in my stomach but on the pavement. I’ve never thrown up 3 whole bottles of orange liquid all at once before. Those bottles sure can hold a lot of fluid. I’ll confess that I did a lot of work the day before to sabotage my race today. It wasn’t just racing the day before in the heat…it was the Molson House event afterwards. The beer was free.

Week
Run: 46 miles
Bike: 129 miles
Swim: 3k

July 31, 2000
Run 4 miles. WTS. I just about cancelled my plane tickets for Colonial Beach today but thought better of it.

August 1, 2000
Run 7miles incl. 2x2.5k (9:05 hill, 9:15 flat dirt)Bike 20 miles WT incl. 35 mins. at AT (25 mins. plus 10mins.)WTS.

August 2, 2000
Run 5 miles Bike 9 miles WT incl. 15 mins. at AT surged to 165+ for last 5mins. Very hard today.

August 3, 2000
Bike 20 miles WT incl. 35 mins. at AT (25 mins. plus 10mins.) HR for last 10 mins and last 5 mins of each surge. Run 11 miles (3 noon, 8pm incl. 5k dirt (18:05) .WTS.

August 4, 2000
Bike 20 miles WT incl. 35 mins. at AT (25 mins. plus 10mins.) HR 165+ for last 10 mins and last 5 mins of each surge. Run 7 miles incl. 5k at AT (19:46) .WTS.

August 5, 2000
Bike 145miles road at 17.9mph incl. 4 hills easy. Run 2 miles.

August 6, 2000
Run 24 miles (tired today).

Week
Run: 60 miles
Bike: 214 miles
Swim: 0k

August 7, 2000
Run 4 miles. WTS.

August 8, 2000
Run 10 miles. (4noon 6pm incl. 5k dirt in 18:28 this includes a 2.5k hill loop in 9:22) Zowie! Bike 22 miles (4MB 18WT incl. 25 mins at AT HR 165+ for last 5 mins.) WTS. Swim 1k.

August 9, 2000
Run 7 miles. (4noon 3pm) Bike 38 miles (3MB, 18WT am incl. 32 mins at AT (25 mins. plus 7mins.) HR 165+ for last 10 mins. very hard, 17 road pm easy HR <130bpm speed 17.3 mph).

August 10, 2000
Run 11 miles. (4noon 7pm incl. 5k dirt at AT in 19:24)Bike 3 miles MB. WTS. Swim 1k.

August 11, 2000
Bike 50 miles WT incl. 33 mins at AT (25 mins. plus 8mins.) and 30 miles easy. Run 24 miles (incls. 22 miles on Monday (Aug 14) evening. I raced on Sunday (Aug 13) so no long run that day. Distances on Aug 14 don not reflect Aug 11’s run).

August 12, 2000
Run 4 miles with Little M.

August 13, 2000
Race day: Swim 1.5k (24:49 (long)) bike 38 miles (1:36) (HR 150-65) Run 8 miles (52:40 incl. first 5k in 18:58) Zowie!!! 3rd place. A keen observer will note that in the 2 weeks since the half ironman debacle I added a 3rd day of quality running each week. When in doubt….train harder.

Week
Run: 69 miles
Bike: 149 miles
Swim: 3.5k

August 14, 2000
Run 4 miles. WTS.

August 15, 2000
Run 14 miles (4noon 10pm incl. 3x1.25k dirt (4:17, 4:08, 4:07) and 3 hills) Bike 5 miles MB.

August 16, 2000
Run 7 miles (4noon 3pm) Bike 19 miles 3MB and 16WT incl. 27mins. at AT HR 165+ for last 14 mins. HR 171 at end.

August 17, 2000
Run 7 miles (4noon 3pm) Bike 21 miles 3MB and 18WT incl. 32mins. (25mins. plus 7mins) at AT –surged and surged and surged- HR 165+ for last 10 mins. Run 10 miles (4noon 6pm incl. 1x2.5k hill loop in 8:54 and 1.25k flat dirt loop in 4:07)

August 18, 2000
Run 4 miles Bike 3 miles MB WTS. Swim 1k.

August 19, 2000
Run 24 miles incl. 5k in 19:52 after 2.5hrs (Dr.Steve thinks I should add a hard 5k in the middle of my long runs. I think he is insane but will play along.

August 20, 2000
Bike 170 miles at 19.3mph HR 115-130. Tired. Run 2 miles.

Week
Run: 65 miles
Bike: 218 miles
Swim: 1k

August 21, 2000
Run 4 miles. WTS. Bike 3miles MB.

August 22, 2000
Run 11 miles (4noon 7pm incl.1x3.75k dirt 13:10 and 1.25k dirt in 4:17…shitty. WTS. Bike 20 miles (3MB 17WTam incl. 28 mins at AT (25mins plus 3mins) last 10mins at 165+. Very tired today)

August 23, 2000
Run 4 miles. WTS. Bike 20 miles (3MB 17WTam incl. 30 mins at AT last 13mins at HR 165+. )

August 24, 2000
Run 9 miles (2am 7pm incl.2x2.5k dirt flat in 8:43 and 8:37…Zowie) WTS. Bike 3 miles MB.

August 25, 2000
Swim 6k. open water. I froze and returned to check email to find the Colonial Beach double swim has been moved from the Potomac to the pool. What a waste of some perfectly good hypothermia. Knowing how my last pool ultra swim went, the German Triple Ironman Death March, (I became a what could only be described as a “human vending machine”) I am now faced with just a couple weeks to build some chlorine tolerance and deal with motion sickness. Mary is, however, overjoyed. Rather than spending $50 to rent a canoe/kayak to provide swim support we now only need to invest $3 in a bucket. Run 6 miles. Bike 20 miles WT incl. 2x10mins at HR 165+ for last 6mins x 2.

August 26, 2000
Death ride: Bike 100 miles road in 4:55 at 20.3mph. HR 140-150. Windy. Temp 34C. Conditions were pure hell. Time 20mins slower than planned. Run 2 miles.

August 27, 2000
Run 35 miles incl.5k in 19:37 after 4.5 hours. Who is more insane: Dr.Steve for suggesting 5k at AT at the end of a 5hour plus run or me for doing it?

Week
Run: 71 miles
Bike: 166 miles
Swim: 6k

August 28, 2000
Last week of hell. Run 6 miles (4noon 2pm) WTS Bike 3 miles MB.

August 29, 2000
Bike 22 miles (19WTam incl. 31 mins. at AT (25mins plus 6mins) last 12mins at 165+ and 3miles MB) Run 12 miles (4noon 8pm incl. 1x2.5k dirt flat in 8:48 – windy- I’ve got nothing – and 6 hills).Swim 1k.

August 30, 2000
Bike 28 miles (3MB, 18WTam incl. 10 mins. at HR 160. I can’t get my HR any higher than 162. And 7WTpm (frustrated, I had another crack at AT this evening….a 10 min. surge up to a max of 163bpm. I flogged myself to get it higher but no way. This can mean only one thing: I am finished AT work on the bike. My body has had enough. Damn, I’m really going to miss it.)) Run 4 miles. WTS.

August 31, 2000
Bike 5 miles MB. Run 12 miles (4noon, 8pm incl. 5k at AT 18:32, strides and 1k with Little M. in 4:02.)

September 1, 2000
Run 5 miles Bike 21 miles (3MB 18WT am incl. 25mins at HR 150-160.)

September 2, 2000
Run 2 miles Bike 95 miles WT. A new record for indoor riding!!. Urgh. The weather is horrible outside. HR 115-140

September 3, 2000
Run 26 miles S’toon marathon in 4:24. I ran with Louise (I was her caddy for the day) and the first half with Mary. Easy.

Week
Run: 67 miles
Bike: 174 miles
Swim: 1k

September 4, 2000
Taper Week 1. Run 2 miles. WTS. Bike 13 miles WT incl. 20mins at HR 140-150.

September 5, 2000
Run 6 miles incl. 1x2.5k dirt flat loop in 8:56 and 1x1.25k dirt in 4:16. Bike 3 miles MB.WTS. Swim 2.5k.

September 6, 2000
Bike 17 miles (3MB 14WT am incl. 25mins at HR 140-155.) Starting to feel human again. Run 8miles (2noon 6pm). WTS.

September 7, 2000
Bike 6 miles MB. Run 4 miles incl. 2.5k dirt flat in 8:17 Zowie! WTS.

September 8, 2000
Swim 6k pool am (arms only…flex, flex…the lifeguards think I am quite insane). Ginger tablets and flat coke seem to offset chlorine and/or motion sickness. Run 4miles noon. Bike 3 miles MB.

September 9, 2000
Run 4miles. WTS. Bike 18 miles road incl.11mins at HR 165ish and 5 mins at 155ish.

September 10, 2000
Run 14miles incl. 5k at AT in 19:24. Bike 16 miles WT incl. 25mins at AT HR 165+ for last 10mins. One more for old times sake.

Week
Run: 42 miles
Bike: 76 miles
Swim: 8.5k

September 11, 2000
Taper week 2. Bike 3 miles MB. WTS. Run 4miles.

September 12, 2000
Bike 16 miles (3MB 13WT incl. 25mins at HR 150-155 Run 6 miles. WTS. Swim 2k.

September 13, 2000
Run 2miles. WTS.

September 14, 2000
Run 4miles. It is my birthday today.

September 15, 2000
Run 2miles. Bike 10 miles road (bike check-easy)

September 16-17, 2000
Race day. Swim 4.8miles (2:16) Bike 224 miles (11:17) Run 52.4 miles (11:05). Total 24:44. 4th place male, top north american……say “good night” Stimpy.

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