if you're an aspiring Ironman read this thread with "bacon man" (inside joke) Jordan Rapp

http://forum.slowtwitch.com/cgi-bin/gforum.cgi?do=post_view_flat;post=2603415;page=1;sb=post_latest_reply;so=ASC;mh=-1;guest=79820363&t=search_engine

scroll past the first bit, actually just scroll down till you see RAPPSTARS answers. It starts slow but there's lots of great tips and tidbits there. SMART DUDE. and TWO TIME IRONMAN CHAMP (IMC 09,IMAZ 09) oh and he has an aerospace engineering degree from Princeton. oh and he's marrying THE Jill Savege today in NYC!

you can follow Jordan on twitter at http://twitter.com/rappstar

ok

this is funny. the music video was weird but this is funny (I laughed out loud....).

GEARS BIKE SHOP!!! 6pm-8pm Nov 27th Book signing.

I'm starting to rethink my dislike of the old plaster in our place...

imagine

(I nicked this blogpost from a guy) who nicked the whole blogpost from "you simply must pop over to Dr Walker's blog and check out all the links he has integrated into the text there".

a car drivers perspective.

Why I Hate Pedestrians
You know what I hate? Pedestrians. That self-satisfied, striding, boot-bedecked bunch of scum. Is it just me, or does the country suddenly seem to be full of them? I've never tried walking anywhere myself -- why would I? I'm a successful adult -- but it seems I can hardly travel down the street these days without one of them stepping off the pavement in front of me without looking, their face set in a holier-than-thou expression as they jump out of the way of my car in a burst of expletives. Something clearly needs to be done, and it's good that the government are starting to realise this.

The thing is, it's not just that pedestrians are all smug and annoying when they bang on about "health" and "pollution". That's sickening enough, but if their smugness was the only problem I could just ignore them - after all, they and their silly 'shoes' flash past quick enough when I get going, and their smugness can't penetrate my car's tinted windows. But the thing is there's more to it than that, because have you noticed that even though pedestrians walk millions of miles on our road system every single day, they contribute nothing at all to the cost of that road system? They have thousands and thousands of miles of dedicated pedestrian-only travel routes -- pavements, they're called, or sidewalks if you're that way inclined -- which they don't pay a penny for! Whilst honest motorists are taxed left, right and centre, they don't pay anything at all for all these facilities they enjoy. It beggars belief.

And recently, of course, it's got worse. As I'm driving up the street I constantly come across pedestrians walking across my part of the road to get from one of these pavements to another. I mean, what the hell...? Do they want the shirt off my back as well? They've been given vast tracts of pedestrian-only routes, where I'm certainly not allowed to drive, but apparently this isn't enough for them. Oh no, they want to keep encroaching into my space as well. Sure, we've all heard these walking zealots who say that it's because the 'pavements' don't form a joined-up network, meaning they can't walk to where they want to go without having to step onto the road from time to time. Aw, bless their little hearts. To pedestrians I say this: get off my part of the road. If you walk there when I'm coming along then I'll happily run you down, that's all.

In the long term there's clearly only one solution to all this. If pedestrians want to walk on our streets, which we pay for with all our driving taxes, then they need to pay their share and take their part of the responsibility. Anybody who walks anywhere should undergo training, should have to pay an annual tax towards the facilities they enjoy, should display a license plate so they can be identified, and should each be made to carry insurance in case they are ever involved in any accidents. Until then, they can sod off back to Shoeville or wherever it is they go when they aren't freeloading off the rest of us.


Fkin' freeloaders... just look at 'em all...


from http://www.copenhagenize.com/2009/11/hating-pedestrians.html (VERY GOOD BLOG)

"Brilliant stuff, Dr W. And those bipedal morons don't even wear pedestrian helmets, either. If they end up as vegetables, don't 'spect me to pay for 'em.

Whaddya call a pedestrian with no helmet? Organ donor!

And think, there's even a bloody photo book celebrating these idiots and their free infrastructure?!"

another Maui trip available!

We have the potential for another single (we have an "odd").

MALE ONLY as you'll be sharing with a 40 year old male triathlete.

$3000 (airfare not included)

welcome reception Jan 3rd @8pm, accommodation booked from the 3rd-10th at the FAIRMONT

Svein Tuft, Peter Reid, Paulo Sousa and I. MAUI in JAN!!!! an adventure.

next; Canadian Cross Country Nationals in Guelph

press release by athletic Canada, stolen from the wonderful www.runnersweb.com (hence the "meet local runners" ad).

p.s. lets be clear, they are real runners, I usually compete in my swimmers (I'll wear real running shorts for this event). Bairu, Coolsaet, Gillis and the boys are going to stomp me out but cross country is fun and if I can help promote the event in Guelph that's great.

simon

Athletics: Simon Whitfield to race in 2009 Cross Country Championships

OTTAWA -- Athletics Canada announced today that double Olympic medalist Simon Whitfield will compete in next week's AGSI Canadian Cross Country Championships

in Guelph, Ontario. The event takes place Saturday November 28th at the University of Guelph Arboretum and will serve as the stage for the national junior (19 and under), senior and masters titles (30 and up).

Whitfield won gold at the 2000 Olympic Games in Sydney and silver at the 2008 Beijing Games in the Triathlon. "I'm really looking forward to racing cross country nationals, I don't get to race cross country enough and when I do I always remember just how much fun it is. I have realistic expectations racing nationals, especially with where it fits into the season. I'd be flattered if people thought I could compete with (Simon) Bairu and company but the Regina speed demon is simply too fast for this old triathlete".

The fields will be stacked with a number of elites taking to the start line with Canadian title aspirations. On the men's side Simon Bairu from Regina has to be considered the favourite. Bairu is the reigning champion and just a few weeks ago in Toronto took the Canadian 10km Road Race title in a field featuring a number of the same athletes. Bairu also won the Cross Country national title in 2002, 2003, 2004, 2005 and 2006. He did not compete in 2007 due to an injury. Chantell Widney and Megan Metcalfe come in as strong favourites on the women's side. Widney finished 3rd last year and was 4th at the recent 10km Championships. Metcalfe, who was 2nd at this year's 10km champs, was a member of the 2008 Olympic team.

(THE REAL RUNNERS)

Senior Women Contenders
Name, Hometown, Club, Coach
Megan Brown, Guelph, ON, University of Toronto, Hugh Cameron
Lindsay Carson, Cambridge, ON, Tri City Track Club, Pete Grinbergs
Lisa Harvey, Calgary, AB, Calgary Spartans, Mike VanTighem
Megan Metcalfe, Edmonton, AB, Edmonton Thunder, Sean Cleary
Kendra Schaaf, Craven, SK, Queen City Striders, Steve Gersten
Chantell Widney, Edmonton, AB, Edmonton Thunder, Glen Playfair
Senior Men Contenders
Simon Bairu, Regina, SK, Queen City Striders, Jerry Schumacher
Reid Coolsaet, Hamilton, ON, Speed River, Dave Scott-Thomas
Eric Gillis, Antigonish, NS, Speed River, Dave Scott-Thomas
Taylor Milne, Callander, ON, Speed River, Dave Scott-Thomas
Cleve Thorson, Port Elgin, ON, Speed River, Dave Scott-Thomas
Dylan Wykes, Kingston, ON, Phisi-Kult, Steve Boyd

The 2009 AGSI Canadian Cross Country Championships serve as the selection trials for the 2010 NACAC and IAAF World Cross Country teams. For more information please visit Athletics.ca.

come join us @ indoor rider

Richard Pady has created Indoor Rider. Indoor Rider is a series of cycling video workouts for you to download from www.indoorrider.com once a week. The program builds you slowly, safely, and in the most time efficient way towards success. When you join, you are provided with a new video every week, each approximately one hour in length. You will increase your fitness and power while staying excited about your training and not getting bored this winter.

By following the program, you will train smart and avoid overtraining or burn out this season. The sessions allow you to work at your own level and progress at your own pace. Everyone has something to gain and learn from training with Coach Pady.

On top of the weekly videos you get the opportunity to workout with Olympic Gold and Silver medalist Simon Whitfield. Simon’s videos will be available to members with an annual subscription only.

Check it out.

www.indoorrider.com

Bolen books NOV 17th 7:00pm

running with the Nike crew. (and a legends thoughts on winning and training to win).

thanks to coach Schumacher, Sousa and Salazar (and coach Singletary*).

*I just saw this again on sportsnet in the pre-game show for th Chicago Bears/49r's games tonight.

Maui trip available

We have a "single" available, you'd be sharing with the legend that is "McCoach" (great guy).

Jan 3rd - 10th. Accommodation is confirmed at the Fairmont Kea Lani in Wailea

Cost is $3500 (does not include airfare)

Join Simon Whitfield and friends in Maui for a Once-in-a-Lifetime ADVENTURE!

You and a guest will be situated on the beautiful island of Maui for 7 nights and 8 days where you will have the chance to explore Maui and all it has to offer and train with some of the best cyclists, runners and swimmers in the world!

Triathlete - Olympic Gold and Silver Medalist Simon Whitfield,

Cyclist - Svein Tuft, Silver Medal Time Trail World Championship, Olympian finishing 7th at Beijing 2008 Olympic Summer Games. Rides for Garmin professional road cycling team.

Triathlete - Peter Reid, 3-time Hawaii Ironman Champion

Coach Paulo

Imagine cycling, open water swimming, running in the cane fields, dinner at the best sushi place on the planet, and training advice from the top athletes and coach! Three rides including the unbelievable ride to the top of Haleakala volcano, around the picturesque west Maui coast and the spectacular Hana coastline, 2 runs, 2 open water swims and if you wish to train more you can join coach Paulo and the squad at times during the week during their regular training schedule!

Your 7 night, 8 day Maui adventure for 2 includes:

· 7 night’s accommodation in Maui

· Minimum 3 rides, 2 runs and 2 open water swims with your hosts, Simon, Paulo, Svein and Peter (Bike rental not included) – all supported by coach and athletes!

· Opportunity to join the Team in their regular training in addition to the above scheduled rides

· Welcome cocktail reception hosted by the athletes

· Training advice from coach Paulo and the Team!

· Dinner with Q&A’s at the best sushi house on Maui with the Team and coach (meal not included)

· Flights not included

email sqwracing@gmail.com

Arrived at BARISTA

And they are playing stairway to heaven live.

Miss my little girl but.... Great coffee, hanging with Boudreaux* and listening too

"and as we wind on down the road, our shadows taller then our soul, there walks a lady we all know. Who shines white light and wants to show how everything still turns to gold!!!"

ahhh coffee.

double swim day with a 40min easy trot. 4.something k this morning, 4.something k this afternoon. tomorrow we're running intervals on the grass with Jerry's group.

S

*when I first posted this I wrote "hang Boudreaux", Chris and I decided that's officially a new saying... as in "lets hang boudreaux" ; drink coffee and say funny shit like "my wife and I were driving down the highway the other day and she asked me what I'd do if I was single for a day and I told her the truth... I'd open this door and military roll down the hwy". Even if you had to be there..... he's one funny dude.


Sent wirelessly from my BlackBerry device on the Bell network.
Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.

Stumptown coffee time

No one is all that excited about the trainer session still to go @athletes lounge.... So we stopped by stumptown coffee house and procrastinated!!!

Great coffee shop with one big big table, and 3 tri geeks who are having trouble getting out of the deep sofa... So comfortable.
Sent wirelessly from my BlackBerry device on the Bell network.
Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.

sqwitter (portland office)

ok wow. that was wet. 20min warm up then 10.5 MILES building from 5:40 to 5:10 pace w/Bairu, Tim Nelson, Evan Jager, Kyle and Adam.

oh yeah, Tim, Evan and Simon kept going in the ABSOLUTE POURING rain for another 7 miles at 5min mile pace. impressive. thanks guys.


rest now then a trainer session at the Athletes Lounge facility.

s

sqwitter (portland office)

day 3 here in Portland, after coffee at "coffee house NW" (very classy). 40 min run on some fantastic trails, nike cafeteria visit, solid swim (complete with 8x300,9x100) Paulo's working on my stroke and I feel like I'm swimming WIDE WIDE WIDE... more cafeteria time, emails and watched some videos of my little girl, 2nd run 50mins with 6 strides at 40. the soreness I expected from being back in the gym part time never really showed up, frankly I'm kinda surprised.

tomorrow it's COFFEE then tempo run with the Oregon Project guys. I have the feeling Bairu is going to hand it to me.... ie, kick my ass.

off to Chipolte with Paulo.

S

sqwitter (portland office)

* hill reps done. 10x250m with some fast guys. stumptown coffee break before our swim and bike sessions. Bairu stayed away 2day resting up? :)

surfs up

another great torch relay photo.

Portland

welcome to Portland, what's that you haven't done "weights" in years... ok lets get into it. I'm going to be sore in 2 days, very sore.

We're here in Portland for 10days working with Alberto's group hoping to learn something and kick start our running heading into the 2010 season. Coach Paulo is here along with the national team coach Phil, Andrew, Lauren and Kyle. It's going to be a long 10days away from Pippa but when Jennie and I talked about it we thought it would be an invaluable learning experience, 34 and still learning.

Off to Wholefoods to fuel up for tomorrows hill reps chasing Simon Bairu up and down.

S

Torch relay

great shot Rumon.