Have been wanting to rebuild a road bike for riding to get more mileage. Though to keep costs low had to do it as cheaply as possible as I want to get a Cyclocross bike this winter. Plus it came about simply due to a discussion with someone with the misguided belief that one has […]

On September 11th, 2010 I was able to participate in the MSC Run Series: Island Girl fun 5 km run. Normally I either do trail running or triathlons. Winning this race entry in the Running Free Team Lottery gave me the incentive to change things up a bit.  
The event was well organized, the location was picturesque […]

Don’t Fight the Burnout.  Just Burn Out.

Some people know when to expect it.  Others, it will catch by surprise.  And the lucky few, despite being both rigorous and consistent with their training methods will successfully avoid it somehow.

The reality though is that in most cases, a periodized training plan is much like a wave.  Energy […]

When I heard that Zone3sports out of Ottawa was running a new triathlon in the little and picturesque town of Westport, just 10 minutes from my cottage, I knew I had to participate.  My race calender was already full (well, to my standards) and we would be entertaining friends at the cottage that weekend.  So […]

Date:  Sept 26th, 2010
Location:  Toronto, ON
Race:  Scotiabank Toronto Waterfront Marathon - 26.2 miles
Website:  www.torontowaterfrontmarathon.com
I went in to this marathon more confident than I have ever been about a race.  My training had gone well and I was feeling good.  I had planned on running the race with my “virtual” training partner, Kim Thompson, who was […]

Storm the Ten
Saturday September 18, 2010
www.stormevents.ca
 
“It was a cold and wet December day when we touched the ground at JFK…”  Lyrics from the U2 song kept dangling away in my head as I pushed through the painful 3 kilometer trail run.  The Concept was simple:  You run, Kayak and Mountain bike for 10 straight hours.  […]

Race Report
By Roger Hospedales, Team Running Free

Race:  Lakeside Sprint Duathlon (5.28 km run, 17.5 km bike, 2.9 km run)
Date:  September 18, 2010.

Website: http://www.msctriathlon.com/ms/

Lakeside Sprint Du (Sept. 18, 2010)
Run (5 km) – 26:01, 5:13/km ??
First of all, the run was longer than the posted 5km. I was not going that slowly. According to my Garmin the […]

On August 29th, 2010 I competed in my first Ironman in
Louisville Kentucky. A perfect race for a first timer, it was a beautiful venue, fantastic course and the spectators, volunteers and organizers were incredible. 
The swim start is quite different from other Ironman races. It is a time trial rather then mass start. Competitors began to […]

In July, visualy impaired RF team member, Ryan Van Praet and myself headed down to LP to compete in Ironman Lake Placid.  This was our first attempt at an IM distance race as guide an athlete.  Both of us are experienced IM athletes, but doing it together is a whole different challenge!
First, I would like […]

I use the word cry because of the type of race this is! (Essentually two races in one - if you choose). I ran this race last year for the first time and loved the concept. At 8:30 am (a bit early for me) the 5k starts. It is a fairly easy out and back “jont” along […]

Oakville Labour Day Half
Marathon & 10km
Monday Sept. 6, 2010.
Overcast/Light Rain 12 degrees celcius
Runners can appear to be strange creatures of habit, especially on long weekends. More than one non-running acquaintance has asked me why we collectively insist on putting ourselves through such rigorous activity up to 5 or 6 times per week and appear to […]

The K-Town triathlon in Kingston has been around for over 25 years now and from an organizational standpoint, it is a top notch event.  With lots of volunteers, amazing post race food and a scenic transition zone right in front of city hall, it is becoming one of my favorites.
My initial intent this year was […]

Heading into Labour Day weekend’s Canadian Iron 226, the only reward/goal I had in mind was to finish at around 11:30. I was well on my way to doing so until the 3 flat tires I encountered on the bike put an end to any thoughts of that goal. I considered bailing […]

This is a big change in pace for me.
No pun intended.
Never really wanting to deviate too far from the advice of the professionals who have provided me with gait analysis, orthopedic inserts, or physiotherapy, I’ve always limited myself to the “stability” section of the shoe wall.
Not in my wildest dreams did I think I […]

“The Canadian” is the product of Ottawa-based Somersault Promotions (http://www.somersault.ca/eventcanadian.htm). Somersault races are a staple feature of the very active Ottawa-area multisport and running scene. 
The “Canadian” contains by my count at least twenty multisport and running races over the course of a day – from iron-distance to sprint-distance triathlons and duathlons, including races with a canoe […]

It was three weeks ago since I participated the race - 15K run around Tommy Thomson park on Saturday night and raise money for SickKids Foundation, what a perfect match!
I’ve join the team”Midsummer” and raised $170 for the SickKids hospital. Drove down with my families (My wife & three kids) since it was a fun […]

Can ‘Macca’ be wrong?!? Chris McCormack, one of the biggest names in Ironman racing, is 2010’s face of Sable. Jordan Rapp won Ironman Canada this year and wore these goggles. Sable is also the supplier of the Canadian Triathlon National Training Center Development Squad in Victoria, BC. This company is ruling […]