::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.

::My secret Training Spot::

Posted on November 14, 2011 by Nathan

Headed to one of my secret training spots, roughly 90 kms from my door in Washington state @ the Fidalgo Bay resort RV park. After a fun little adventure at the boarder we finally got settled in Thursday night with our fingers crossed for some good weather.

After waking up to some serious rain and wind we headed into Anacortes for breakfast and food shopping for the weekend. That ended up being most of the excitement. Didn’t do a ton of running, biking or any swimming for that matter but did try to enjoy it as much as I could despite the wind, rain, more wind, mixed with some cold and rain. Got one good 7-8 mile run wind run in, and a short crappy exercise bike session…but its the off-season, right?

With all the weather systems coming in and out, it ended up being a good chance to grab some interesting photos, so I obviously took full advantage, secret training spot ended with not a lot of training…

::One of the few breaks in the sky::

::Moon came out for a bit...::

::Of course once we leave it looks like it wants to clear up::

::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 1x2″ 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 2x4′s to the wall for main support)
two 8′ 2x4′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. ::

::Photo Friday::

Posted on November 4, 2011 by Nathan

::Fogg slowly lifting::

::more morning sun::

::I always liked coming up this hill on my bike or running little peek @the North Mountains, this is way out on 24th ave and 216th::

:: Best New York photos extended #2 ::

Posted on October 30, 2011 by Nathan

::One of my favorites on the trip::

::From the boat::

::Times sqaure::

::Another yankee stadium shot...35m::

D7A3TG2CH4RX

::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 Photo Session::

Posted on September 30, 2011 by Nathan

::This was about the 4th photo on the trip, thru the plane window. Sunset ::

::Our Drive in from the airport, 1am. Fuzz sheep on the review mirror::

::This is New York in a nut shell::

::Brooklyn Bridge boat ride..:::

:: U can Download this pic for 2 bux::

::...E S ::

:: U can Download this pic for 2 bux::

::My favorite pic in time square. This was at like 12am...they never stop out there.::

:: U can Download this pic for 2 bux::

This was the Condo we stayed at on W48th, half way down between 8 and 9th Ave. Just a few blocks from time square.

Yes I’ve got more…

::Running in New York::

Posted on September 29, 2011 by Nathan

Headed out last Tuesday afternoon to jump on a direct flight to New York for some site seeing, running, and New York Yankee baseball watching. Everything went awesome except my third day of running when I got caught in a rain storm and of course it was the day I was also planning on getting to Coney Island. Other then that some good pictures, a few laps around Central park, 2 long runs up the Hudson River, and a few good stories to tell.

First Day in we didn’t get in til late so just ate and went to bed… so first thing Wednesday morning after some coffee and bagel, I headed to Central Park. Our apartment was only 15 minutes walk to get there so it was perfect. I had an hour to get a run in before our 6 and half hour tour of the city. So I did a quick rip to the Jacqueline Kennedy Onassis Reservoir and went around once and headed back in just under an hour. It nice to go for a run when your not the only one on a lonely country road putting in the time.

The 6 and a half hour tour was pretty good, but since UN was in session the whole east-side of town was grid lock, so we ended up sitting in traffic for awhile. Got a few boat rides in, saw the 9/11 site and memorial, and all the popular buildings.

Day 3 started out with another run to Central Park, but this time I was going to go all the way around. After doing some shitty research of a back of a running magazine, I though it was going to be a 14 mile run. Well after going around once in 45 minutes, I did it again. Two loops and some pretty fun sites. Bike riders crashing, weirdos running, walkers walking into bikes, and horsees. It was a great first loop, but the humidity was crazy the whole week, so the second loop was in slow motion.

Day 4 was going to be a bit rough, after having no rain the first three days, it rolled right in. I was hoping to hit a few new spots that I missed from the last time I went but it was raining so hard it made it pointless. At around 11 am I had to get out and do something. So I went straight east down w48th street to the Hudson. The last time I went to New York we walked all along the Hudson from about Canal Street and headed into Wall st. So this time I would head in the opposite direction towards the George Washington Bridge.

The first 40 minutes was awesome, a bit of rain to cool me down from the muggy heat, but once I was within a mile of the bridge it started to drop pails of water. Once I got to the bridge I was a running in rivers. Took a few looks around, then turned around and headed back. I was the only one with 6 miles on the way back. Not a single soul out, not even the homeless Mexicans that were drinking on the way out. Of course my legs were starting to feel the 20 plus kms I did yesterday and made it for a not so enjoyable rip home.

After some relaxing and wondering around in the rain, the next day started of great. A walk along the Brooklyn Bridge, then another run along the Hudson but towards Wall Street. Then the day finished off with a trip Down to the Bronx, to watch the Yankees put the boots to the Red Sox.

::the sky at the end of the game was..well pretty amazing. This was shot in 35mm film.::

Great trip with some good solid running and more photos to follow…

::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 ::

Nathan Veldhoen

::A Lifestyle blog of what I enjoy :: running, Triathlon, Art, Design, Photography, DIY and Building.::

::Off season planning and motivation::

::Vancouver Fall Classic::

::A passion for trail Running::

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::My secret Training Spot::

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:: Best New York photos extended #2 ::

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::Ironman Tattoo #2::

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::Goodlife Victoria marathon 2011…::

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