::Off season planning and motivation::

Posted on November 29, 2011 by Nathan

"Yesterdays run, I can't get enough of Fall sunny days!"

I’m always find this time of year the hardest to keep on the up and up but most importantly to keep on top of things. Post summer hang over, a huge racing season feels like it suddenly comes to a sudden halt and in this section of the world, (Vancouver/ Lower mainland, British Columbia) the fall comes in so fast.

The daylight hours get slashed making training before and after work outside very difficult, let alone the rain and wind. Planning for the off season is always a struggle for me. Being self-coached and self motivated has its challenges, but the off-season brings on weird level of training. One thing that I keep reminding myself is that this is the most important part of the year. Planning for the next season happens now. I working full time in the spring and summer, so that means training comes down to the hour, and so planning now is smartest thing I can do.

One of the big factors for being self coached is trying to figure out what to do. A big tool I use is the blogoshpere. A cool thing about this sport is that we are all pro-active people, which also means we all like to share what we do. There is a huge amount of material to read about how people train, how they race and prepare. A guy like Jeff Symonds which had a huge year in the half ironman distance is always a fun read as well as a solid source of what a local guy is doing. For Full iron-distance I like a guys like Dirk Bockel and Andy Potts both both are Olympians (different sports) and top athletes long distance tri. Both have pretty solid blogs which has cool insight on what a pro-ironman life is like.

Few other blogs that I like to visit are Simon Whitfield, Kelownagurl.com, http://www.spiffykerms.com, James Lawerance, Christopher Baker, Matt Fisher and Steve in a Speedo. I find it’s good to read what others are going through, what races to do, but most importantly, it helps for planning.

This season I plan on going after one of my biggest goals yet. Kona, a race that is looked as one of the toughest on the planet. After getting the tri bug in 2010, I’ve been focused on this goal and the 2012 season will be when the two year action plan will be in second phase.

I’ve been Looking at the Endurance Planner software to kinda give me some fresh training after using a tri fuel program for the last year and half. If anyone has some more input on what they use or reviews of different programs I will love to hear about it.

::Vancouver Fall Classic::

Posted on November 24, 2011 by Nathan

Sunday morning came a little quick and luckily I wasn’t racing because I was late getting up! Jumped in my truck and headed down to UBC for the Vancouver Fall Classic. They call it the last great run of the year and that is probably true, but with it being at the end of the year its also always cold. I remember last year when everyone was worried about snow and cold, this year, it was just about the cold.

First Loop for the Double Loopers on half marathon

I had a few people I knew going after this race with hopes of getting there Spring Marathon training off in a straight line. I always found this race tough to get up for with the darkness, cold and just overall winter feel around the race and with those conditions not many people spectators turn out either.

About 1500 people in total brave the cold to challenge themselves to set new personal bests or just to keep there running going through the New Year. Its been the same looped course for as long as I can remember and has grown on me over the years. It shares some of the same track for the bike on half iron race in the summer.

New Balance has a lot to do with this race and carries the reputation of having some of the best race gear that comes with your sign up. I’ve always enjoyed what I received from doing this race, in previous years you could select from different items, which I thought was pretty unique and a great idea. So if your looking to extend your racing season and want to squeak out one more race before the new year, it doesn’t get any better then the fall classic.

Coming through the court yard for the last lap. About 2km to the first line.

Roasting in at 1:26...Few more minutes before the 10km racers come through.

Race results here

::A passion for trail Running::

Posted on November 21, 2011 by Nathan

I always find November to be a very tough month, It’s dark, cold, and between seasons, not great for tri training or skiing. Its dark at 4 o’clock, its not a positive time in the calender for somoone who spends a ton of time outside, for work and for play.

I’ve found hitting the trails really helps me to keep positive and a lot more up beat. If there is any ounce of hope of finishing work early or there is time on the weekend, I bounce to my favorite trail running spots. Uninterrupted running on a long trail has to be one of my favorite training sessions. Despite fall begin my least favorite season out of the 4, it is my favorite to run in on a sunny day. Here is why….

This was all shot with my Olympus pen camera, really enjoy shooting with it the last few months. I’ll also do another brooks plug… I am finding the cascadia a really great shoe for any of those out their looking for a trail shoe.

::Project Studio Desk for under 200 bucks::

Posted on November 7, 2011 by Nathan

Now that winter is setting in, I have a bit more time to get a starting on a few ideas I have had. I spend a lot of my time in the studio and have been working on a shitty desk. I spent a bit money on it but after moving it from room to room from renovating, it was time for it to go.

I wanted a simple, compact, cheap (under 200 bucks), and obvious slick looking work area. I drew up a quick sketch, created a material list, and then headed to hardware store.

::The old desk has to go!.. Its small and doesn't have enough room for more then computer use.::

::200 bucks worth of materials. . ::

1 sheet of 4′x8′ maple,
3 pieces of 1×2″ fir finishing trim pieces @ 8 feet long,
3 hinges, , (one side has a nice long end on it to attach to the working surface)
one set of table legs
one pack for size 10- 3/4 inch screws, (for working surface, make sure the screws don’t go through the plywood for the legs and hinges)
one pack of size 10-1 1/4 inch screws
3 inch deck screws, (for attaching the 2×4′s to the wall for main support)
two 8′ 2×4′s,(main supports for working surface and monitor shelf)
New saw blade for crisp cutting.
I already had stain, clear coat, and sand paper. This will add about another 30 bucks to your bill.(still under 200 bucks)

For tools I used one drill, cut of saw, skill saw, jig saw, and a level.

::Use one of the 2x4's and screw it to the wall with the 3" screws, make sure you find studs! Making sure its level and pre measure how high you want it off the ground ---28" inches is kinda the normal. The legs I am using are 28.5 inches high, so this 2x4 is 28 inches off the ground then add 3/4 of an inch for the plywood giving you 1/4 inch of play. ::

::Added the hinges, as well as a top plate for the monitors and speakers The monitor plate is 7 inches above the main desk area. This is up to you how you want to have it...If your 6 feet tall this about bang on for eye level.

::Plywood added on both levels. Ended up using maple for the working surface. Layed the plywood on top of the 2x4 and used my chair to hold it up while I screwed in the 3/4 inch screws into the maple. (make sure if you cut holes for cords that u have them an inch and a half away from the edge of the plywood. Unless you drilled holes in the 2x4. I did both. You will see at the end how this how it was done..::

::Here is a quick shot of it folded down. If you're in a tight area, this design will work perfect. The monitors will stay on top shelf and then the rest will fold down.::

::Added a 1x2" fir trim along the edges to clean it up and then used a golden oak stain that I had from another project...let it dry and add a clear coat. sand and add one more coat and one more light sand so it nice a smooth to work on::

::All loaded up with the foldaway legs. I reversed them for more stability. ::

::Ironman Tattoo #2::

Posted on October 24, 2011 by Nathan

Its becoming a normal activity around this time, at lease around the fall/ winter time. After finishing up my second Ironman Canada this year, I headed down to i-kandy tattoo shop in Langley once again to get the last bit of pain left from the race season.

I decided to go with another number, and had it stylized to fit with current work already on my arm but also to line up with what I hope to get next year at this time Tim the artist that did the art work as well as tattooing and apparently had done a few of the usual Ironman tattoos so he knew the reason why I was in the chair… I didn’t get too creative with the idea but did like what Tim came up with, its hidden quite a bit but still easy enough to recognize if I explain whats going on.

Here is some images from last years IMC design.

::first dab on the arm::

:: finished Tim finishing up the outline::

::end of session, about an hour and a bit in the chair::

::Magical Monday night photos::

Posted on October 17, 2011 by Nathan

Took me a little longer to get home Monday night. Had to do a few stops to take advantage of the great light.

::This was sun rise this morning in Port Coq. ::

::Sunset, On the way home.::

::Just up the street from my house, the berry fields...pretty active sky.::

::Its pretty hard not to enjoy the sun, this fall session. We have been pretty lucky so far.::

::Goodlife Victoria marathon 2011…::

Posted on October 13, 2011 by Nathan

Felt like I was just writing and editing photos from this race last year. This year has gone by so fast, I guess when all you do is work, bike, work ,swim, work ,run, run , swim, and maybe a beer in there…things go by very fast. Mirroring last year, this would be my first race after the Ironman in Penticton. Traditionally this race has always been a bit of a fight for me, I had one of my worse marathon crashes here a few years back . After Ironman this year I really wanted to make up for a garbage marathon split. I was going after this race a little more relaxed with two really focused weeks of training three weeks before the race.

::This was at probably the best section of the race::

My plan was to go after the first 10km and hope to hold on for the rest of the race. This has to be the most controlled, relaxed, and enjoyable running race I have had to date. The whole race felt smooth, and just had a gel at the start and one at about 50 minutes with a few water splashes mixed in. I didn’t know my pace til about 5 km but knew I was goin pretty good and with my 10km split 38ish I felt I could set myself up for a pretty good time. Dropped about 2 minutes off my fastest with 1:21.5 , giving me a minute or two breathing room for a New York Qualifying time. I’ll be looking at getting under 1:20 mark in the new year.

As always this race is first class with a huge turn out and a good group of spectators. I am not a huge fan of the terrain but the ocean views and city streets make it one of the best for scenery. If you get a lucky, like we did this year without rain or wind, it’s pretty tough to beat.

::Finished::

::obviously the winners of the marathon::

::This guy was my favorite guy.::

::Photo Thursday…with the Olympus Pen 1::

Posted on October 7, 2011 by Nathan

I probably should have gotten a new camera before I went to New York, but it wasn’t til i got my film developed that I knew the camera I have been looking at for a long time is on sale. So long story short, I hope to get some more good shots, but will also be shooting a bit more in video…

I’ve stuck with the Olympus brand, and the new camera is the first of the Digital Pen camera series. I’ve been looking at this camera for almost 2 years, and it finally has come down to a price that I thought was reasonable. I can use all my DSLR lenses with an adapter , as well as have full manual control, and lastly the biggest plus is that it shoots video in a small compact camera. With the recent release of the Pen 3 at price over double the Pen1- made it a pretty easy decision for me. Not much difference between the Pen 1 and 3 other then high video quality and a larger video screen…. I love this camera and hope to get more shoots on the go with it being so compact.

::Had a sunny day after work, and had to get out and ride. Was out for over 2 hours riding and shooting with the new camera.::

::Loosin daylight, getting tough to get a good solid bike ride in before it gets dark. ...makes for earlier sunset rides.::::The last shot before I had to make it home before dark::::Last one before I had to pack it away to get home before dark.::

::Last one before I had to pack it away to get home before dark.::

This video is compressed by Youtube, but I can still see some pretty good quality. This is shot raw from the camera and obviously not edited either. If your in the market for a new camera and want a bit more flexibility, I would recommend looking at this camera for sure, This article has a bit more background on the camera for those that are interested.

::New York in September::

Posted on September 20, 2011 by Nathan

The long awaited trip to New York with my Grandfather and Fam has finally come. What was suppose to be a trip to Boston to run the Boston Marathon in April, has turned into another trip to New York. Thanks to an 8 hour sell out of the Boston Marathon, I get to enjoy a trip and don’t have to run a marathon so……… i’m not complaining. (new rules for Boston just came out actually…)

:: Probably one of my favorite shots in Time Square. This is on Artprojectonline ::

I am really looking forward to my week away to see a few more spots then I did when I went a few years back. A friend and I had an amazing time and packed a ridiculous amount of things in just a long weekend. Yankees game in the old Yank stadium, Time Square, Empire State building, Grand Central Station, Wall Street, a Central Park Run, Pretty good hike along the river and Broadway, and of course a few pub stops.

:: This was back in 2008, for sale on artprojectonline ::

One thing we didn’t do was run around the whole Central Park, all 14 miles of it. You know you like to run, when one of your highlights is going to be running around a park. I found a map of park and all the different areas that you can enjoy, as well as a site that has city running tours. Ill just be doing my usual lace up and see how it goes, but we are staying a pretty reasonable distance to the park and will be doing a number of runs there to get me ready for my half marathon coming up in Victoria.

::Victoria last year, be my four time runnin::

Of Course another Yankee game verus Red Sox will be the real reason why I am excited to head back. Hopefully the Red Soxs hang in there for their Saturday game, so all the big boys will be out playing. Be jumping on a plane this afternoon and coming back Sunday night. I’ll be packing my camera as well as shooting some 35m film if I can find it!

::Photo Thursday::

Posted on September 15, 2011 by Nathan

Favorite shots from the last few weeks. Gearing up for a thanksgiving half marathon, make better on my ironman run.

::I drove by this house a few times and kept forgetting my camera. Was worried they would rip it down before I had a chance. I was so stoked yesterday when it was still up.::

::Said good bye to my Chevy last week...it was time. These two are taking about how nice of an owner I am.::

::Of Course after an 8 month training year, I headed up to Tulameen for bust loose tour. Solid little long weekend::

:: Tula Sky ::

::Post Ironman 2011::

Posted on September 7, 2011 by Nathan

My second Ironman finish is in the books, and this one was the toughest race yet. I think every race you learn something new about yourself, and this one was no different. From dealing with the heat, chain drops, and dead legs, this year race was an all out war. My goal time of sub 10 hours quickly changed after the bike ride to, hopefully I finish this race faster then 2010.

Last year the swim felt awesome, little effort, no fighting and smooth water. This year, the total opposite. It was the longest fighting swim yet, the full 3.8km was full of smacks, kicks, and feet grabbin. Almost 3 minutes slower then previous coming out of the water.

:: This is what happens::

Next was on to the bike. After the usual not sure what I am doing transition I got onto my bike. A nice 40km wind push and another 40km of solid riding to Osoyoos. Now it was on to the start of the race…the Ritcher Pass climb. My Legs felt great on the flats but the hills started to take their toll. Each hill with the addition of heat clearly started to suck up my energy. After a few chain drops, one on the top of Yellow Lake and another on the way down I was ready to get off my bike. Of course the last 8kms through town feels like 30kms and the added strong head wind made it really enjoyable.

::probably the only time my dad will run faster then me::

I came in a little slower then I was wanting but was fine with the time. I knew when I got off the bike I would need to do some serious damaged on the run course to even come close to that 10 hour mark. Jumped off my bike around 5:36 and started running. About 5km into the race I was wondering how my legs where going to get me through 42kms. They did but not very fast…and they didn’t work on the hills. Same as on the bike, coming into town felt a lot longer then it should and finished up a few minutes under 4 hours. Which is also slower then last year.

Total time was 10:35, with a stomach that was fine through out the race until I got over the finish line. I counted three times when people beside me just all out puked and keep running. It was one of the craziest experiences I have ever been a part of, and looking forward to 2012. Its looking like next years goal will be sub 10 hours and see if that gets me where I want to be.

I was using powerbar products through out the race and they seemed to work pretty good. No real issue and think I’ll stick with their items

Things I took from this race…

Be right in front for the swim start and maybe a bit to the left for smooth water.

Eat a bit more protein on the bike. I was using powerbar products through out the race and they seemed to work pretty good. No real issue and think I’ll stick with their items for the next races as well.

Push hill training a bit more on the bike as well on the run.

Figure out a balanced sodium plan and electro plan.

I also think I need to change up my gearing on my bike to make it a little more hill ready.

Start my taper a week earier

Speed up transitions

Try and have a bit more energy for the run

::Almost done, I remember this point last year and I can't figure out why I am never happy to see the end::

:: Tapering in the Sun::

Posted on August 27, 2011 by Nathan

Here are some shots from the the last week. Trying to enjoy some of the extra free time, as well as shots the day before IMC sunday morning. Got all my packages ready to go and tackle the course. Doesn’t look little there will be any surpise rain or hail this year. Should be a great day. 7 am start with hopes of a sub 10 day. Hopefully the heat won’t wear me down too much.

::Amazing night for a ski::

::Did some visiting at a cabin up the lake, could handle waking up to a place like this::

::Last weekend on Pitt Lake::

Everyones gear getting all a line for tomorrows start. It’s going to be a sunny and hot tomorrow.

::if I have as much dedication as this couple, I should be fine tomorrow::

::a lot of $$$ on bikes in one spot::

::bags are getting lined up for tomorrows big race::

::Training with Brooks running shoes::

Posted on August 18, 2011 by Nathan

Been grinding it out for the last 3 weeks on getting myself ready for August 28th. The long journey to Ironman Canada started way back around February after I finished up my Marathon in New Orleans. Its amazing how much the body can progress after a year. I used the winter to get my marathon time battered down but also slaved a lot of my winter riding in the basement watching tv. So on the theme of progression, I have also been trying out different types of shoes. Wanting to get a bit more out of my run, and just out of pure boredom of regular running. I thought I would doing a bit of looking around for my feet. Constantly looking for new routes and new areas to run, I thought I would let my feet in on some new things as well.

::Brooks Adrenaline number 9:: I have two pairs of this same shoe...I hate buying the same thing twice...

I’ve been running in a brooks shoe for about three years, and haven’t even considered switching shoes. I’ve primarily been trucking in adrenaline shoe since I believe #7. I bought my second pair of #10′s at Christmas of this year and I think they are on #11 now. This shoe has been my race and training shoe…but not for long!

::Adrenaline number 10:: not worn yet, but do have another dirty pair...once again...

I get a little tired of dealing with traffic, traffic lights, junkies, shit drivers, old people in their scooters, and lazy people in their scooters taking up the walkways soo….I’ve been mixing some trail running. I was using an old pair of Adrenaline number 7′s on the trail but after a few longer runs, I wanted to see how much of a difference a trail shoe would make. Obviously I stuck with the brooks, and heard nothing bad about the Cascadia shoe. Naturally I went out, bought it, and took it out for a 1 hour run along the river. It was like night and day, gripping and more command on the trail was amazing. I did find this shoe a little heavy but something I could deal with. It probably didn’t help that I was running in the Green Silence the day before.

::my Cascadia trail blazer:: Trying to be my favorite...probably will be in winter.

With all this hype of barefoot running and minimal shoe design I decided to give the Green Silence a go. The first run in this shoe was done at the track and man I felt like I was flying. Super light, like I didn’t have a shoe on my foot. With that said, my arch could tell as well. I’ve been having some arch swelling for a few months now and the first run in this shoe made me feel it a little more in the morning.

I have since ran in this shoe 20 plus kms and enjoyed the light design. I am sitting on the face about using this shoe for more then a half marathon race, but thinking about using it for my marathon at IMC. I’ll probably with decide a few days before and see how the arch feels. I have been running in this shoe almost 2-3 times a week, trying to get my feet use to the minimal design. Any questions…ok good.

::These are my favorite, they come stock in Green and Black but you can order a few different colours. Such as this red and royal blue.::

:: Photo Thursday:: Weekend shots

Posted on August 3, 2011 by Nathan

A packed weekend that started off in Seattle for two baseball games, Mariners vs Tampa Bay. First game was a write off, second one was pretty dam good, then whipped up to Sunshine Valley.

::these two are wondering were everyone is...::

::he actually hit this guy and broke his leg...almost::

::good weekend for ball::

:: ::

Headed home Saturday after the afternoon game and drove up to Sunshine Valley to visit my Parents. I guess it was a good weekend to visit since a lot was going on up there. Mud racing, music, and mud and music. So not a lot but probably a lot for Sunshine Valley. Its too close to Manning so I am not sure how many times I’ll be back. Rode my bike home Monday morning to get my training in. Nice huge downhill swoop into Hope and the Fraser Valley. Tons of crap on the rode to flatten a tire…ended up getting a flat in Harrison… Pretty fun long weekend that will shoot me into a traper for Ironman week.

:: This kid almost bucked himself off::

:: yep, I saw tongue:: shorty after I took this, I got a mean look from her...::

:: Old Silvertip Ski Area :: Interesting little rope tow ::

:: The Lions Den: Kinda wanted to kick down the door to see how many emptys where in there::

Photo Thursday :: On Thursday

Posted on July 14, 2011 by Nathan

I’m getting into some big weeks leading into peaking out for a few more weeks. I know I have said this before, but new routes and a change in scenery makes things a lot more enjoyable. Saturday started out with a trip down to second beach pool for a quick 2k in their salt water pool. Amazing morning with a few jerk regulars that I had to smoke out. Then went out for a 25km run through False Creek, Olympic village, Granville, kits beach, and Jericho. Then did 3 loops of Stanley park on the bike, and finished on a super busy seawall for a last 10km run to end off the day.

It was a total zoo on the beach Saturday. After 11am people just poured in. I wanted to take more photos but just wanted to get the hell out of there after all the training.

Sunday I headed out a bit later in the day for a trek to Hayward lake for some hills and then headed east to finish my ride at Harrison. Great ride with some good tail wind. Great route that had a mixture of everything, including a ton of motor bikes heading to the show and concert at the Sasquatch Inn.

Some great light on the way home from Harrison

This old lady gave me a good giggle. wasn't fast enough to get the front of her but it was pretty funny seeing her ripping around in that thing.

Heading into Kelowna Friday night for their open water swim Saturday Morning. Looking forward to it! Last race before Ironman.

::Nathan Veldhoen.com::

::Art, Photography, DIY and ironman training; a lifestyle of Nathan Veldhoen::

Category Archives: Regular day BS

::Off season planning and motivation::

More From nateveldhoen

::Vancouver Fall Classic::

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::A passion for trail Running::

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::Project Studio Desk for under 200 bucks::

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::Ironman Tattoo #2::

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::Magical Monday night photos::

::Goodlife Victoria marathon 2011…::

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::Photo Thursday…with the Olympus Pen 1::

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::New York in September::

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::Photo Thursday::

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::Post Ironman 2011::

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:: Tapering in the Sun::

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::Training with Brooks running shoes::

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:: Photo Thursday:: Weekend shots

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Photo Thursday :: On Thursday

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