Review : Newton running shoes Distance S

I am so happy that I gave Newton shoes a second chance! Last summer I tried the shoes out and didn’t really enjoy the feeling of them. But this year, on my return back from my injury I decided to give them another shot and I am very happy I did. Running in Newton shoes is like nothing else. Hard to explain the feeling you get running with them but every step just seems so effortless. It almost feels like your hovering above the ground with minimal impact on your feet. Over the last couple of years I have changed my running technique to a more forefoot striker but when I put the Newtons on I discovered that I was way too far forward on my toes. Might be good for the sprints but not for the long runs. So after I couple miles I zeroed in on the sweet spot of the shoes on where to land and went from there. Since then everything has been perfect. The lugs under the shoes help build a natural running technique. During runs, my legs do not hurt and after runs it almost feels like I have ran at all! Nothing better then that!

Even though they have their training and racing shoe I would be comfortable using either of them during a race or training. However I do prefer the Distance S as they are a little lighter just seem to be a fraction faster. I know, its probably in my head! My trainers are the Motion.

I would really like to thank Michael Bennett at Euro-Sports for carrying the Newton shoes and being able to provide me with the shoes. Mike is very dedicated to providing athletes in Ottawa with the best possible equipment for training and racing. I am very happy to be part of the team Euro-Sports racing team! Please contact Mike if you would like to try some of the best shoes on the planet!

Final Prep for Last race of the season

Ironman Pocono Mountain 70.3 will be my last race of the season and which will be on October 2. Since Muskoka, I have put a lot of time into my running trying to get my speed back to where it was prior to the stress fracture. I can say that I am very confident that I am there. With 2 key run sessions each week, speedwork and tempo, I am confident in my abilities to run a solid half marathon during the race. I haven’t given up on my swimming although the water at the lake is getting pretty cold, but hey, its Canada! My cycling has remained at the same level as the Muskoka race. The coming week will be taper time.

The plan for the Poconos is to leave early Friday morning to arrive shortly after lunch when I will be able to go for a short run to get the legs moving after sitting in a car all day. Saturday will be like usual, bike part of the course, swim a little and get a short run in. Big pasta dinner and shut it down for the night. Sunday is Race day! This time we will be staying overnight on Sunday and returning home Monday. Planning for a solid weekend.

During the last race I suffered with some major stomach cramps which got me to think about my nutrition going into this race. I think the new drink that I was using simply had too many sugars in it which caused me some major GI issues. I have switched over to what I know works for me. I am back using GU Brew. Not sure why I switched in the first place. GU Brew gives you everything you need without the major sugar bomb. The same goes for the GU Energy Gels, way less sugar then all of the other ones. Race day nutrition will be GU Energy Gels and GU Brew with water. Morning will be a bagel with peanut butter and jam. Trusting this and will feel great. Positive thoughts!

IM Muskoka 70.3

Hard to think that my last full half-iron race was at the beginning of the season at Rev 3 Quassy. The stress fracture that I endured had me miss a couple key races and only be able to swim/bike the Ironman 70.3 Providence, Rhode Island race. But, now, being back at 100% injury free it was time to tackle Ironman 70.3 Muskoka in Huntsville, Ontario. I was very excited to toe the start line again considering all I have gone through this summer.

Friday

At 8 am, my dad and I packed up the car and headed towards Muskoka to check into the hotel and also get a run in on the run course. We arrived around 12:30 and immediately went to the hotel for an afternoon nap. Around 3, we headed to beautiful Deerhurst, where the event took place. After signing-in and checking out the expo, I changed into my run gear and set out for a 40min run along the run course. First thing noticed: WOW hilly!!! The run consisted of 3 intervals of speed, the rest just easy pacing. Was feeling great! After the race headed back to the hotel and went for dinner at East Sides. Why is the bread soo good there!!! Had a good meal and shut it down early.

Saturday

Day before the race. Woke up around 6:30 to get the day going. The day before race I usually bike for an hour and complete a swim. We left the hotel at 8:30, to drive some of the bike course. Halfway through I jumped on my bike and did 1hr of easy riding on the course. Drove the rest. After the bike, we made our way to Deerhurst for a practice swim. The workout was 1500m with some pickups and was also used to get familiar with the buoy placements. All went very well and confidence levels were at a high! For lunch, my dad and I met up with my girlfriend who came down with her parents to visit her grandparents and also watch the race. Very good sandwich and salad! After lunch went to check the bike in at transition and headed back to the hotel before eating once again at East Sides!! Got the pasta in and shut it down for the night to be fully charged for Sunday.

Race day

5:10AM Wake up – Get the coffee going and start eating my regular bowl of Wheaties Fuel and Almond milk. Got my Optygen HP, 7Systems and BASE Amino in!! Cant start a race without my key components!

6:30 Arrive at race site and get my bike and all of my transition ready. Head off for an easy 10min jog with stretches and pickups to get the body moving.

7:30 Head to the swim start and get a good swim warmup in.

At this point I am feeling strong and ready for what was ahead. I knew that I had done everything possible to arrive at this point in terms of training. Even though I hadn’t had much time on my feet working on my run, I knew that I had the engine and mental strength to race the race.

8AM Pros are off .

8:12AM Race start for me! The swim start was in the water. I had placed myself right at the front. From the start sound I got into my hard swim pace. After 200m I got into my cruising zone while keeping the intensity high. The swim went to plan. Sighting was not an issue and contact was at a minimum as I was able to create a small gap. My goal was to sub 33min and I ended up with a 32:58, pretty close! The hardest part of the swim was the run from the swim exit to transition. Almost 500m straight uphill! Transition went well and it was off on the bike.

My coach and I had discussed at what wattage I should be keeping my effort at. I was to hold it at 85% of my FTP and I did just that on the bike. Throughout the hilly course I was able to keep on pace for my objectives. Coming out of the water I was 9^th in my age group so I knew I had some catching to do. I was pushing the pace pretty hard. Some were trying to stay with me, but that just fueled me even more. Halfway through the bike I was leading my age group. Coming into T2 I was leading by 1:30. I ended up having the 2^nd fastest bike split of the day for amateurs.

Off on the run everything started to plan. Running a solid pace that I know I could hold for the entire run. But at the 9km mark, things turned ugly in my stomach. I started getting bad cramps which had me walking. From that point on it was a struggle to get to the end. Slowly I had 3 guys pass me. Not much I could have done. So the run didn’t go to plan but still ended up finishing 4^th in my age group and securing a spot for the 2012 World Championships.

Thinking and analyzing the race, I believe my nutrition plan might have failed me this time. The next steps for me are to get this resolved and from there take to it the last race of the season, IM 70.3 Poconos Mountains. I will be doing some specific run training, to get my speed back to where it was to be ready to throw down a solid performance.

I really want to thank my dad for being such a good support crew for me this past weekend. Wouldn’t have been able to have done it.

Update on progress

So it’s been awhile since I wrote my last entry. The last time I wrote everything was going great and I had achieved some great results in my races. But on June 23 I suffered a set back to stop me from running for 7 weeks. That morning I was out for a 19k run. All was going very well and I was feeling very strong. But at km 17 something just went wrong in my foot, one second I could run, the next I couldn’t even walk. That is when I suffered the stress fracture to the third metatarsal. I had been running with a large blister on the inside of my foot, which probably caused me to overcompensate to run on the outside, which is not normal for me, MY FAULT. That was the first injury I have ever gotten that has knocked me out from any of the three sports. Although I was going crazy not being able to run, I believe that the injury was a blessing. As mentioned, swimming is my weakest of all three. But with this limitation of not being able to run, I was able to work very hard on my swimming. I was doing 5 swims a week and all open water because I couldn’t push off the wall at the pool. I put a tremendous amount of effort and dedication into my swimming during those 6 weeks. I really have to thank my dad, who would come with me every morning and every night to the lake. The injury also helped me increase my bike power. I have reached a new level of output on the bike which I don’t think I would have been able to achieve if I was also concentrating on my run. My patience was put to the test during Ironman Providence 70.3 during this injury, as I was only able to do the swim and bike portion. My entry fee was already paid for and so was the hotel, so why not go and get some race experience in. The swim went well, considering it was a non-wetsuit swim, which I was not ready for. But once I got on the bike I put the hammer down and got myself into 32nd overall going into T2. But that was the end of the road for me at that race. It did give me a great deal of confidence and experience knowing I could compete at that level. It’s been about 3 weeks know since I have started to run again and things are coming along. The speed isn’t fully back but it’s getting there. The first week was used to get back into the swing of things, completing short runs on turf only. The second week was completing a little longer runs without breaks, and now I am up to doing long runs and including speed. My next race will be Ironman Muskoka 70.3 on September 11, where I hope to secure my spot for the 2012 World Championship 70.3. I am confident that with all of my hard work on the swim and bike and with the patience I had during my injury, I will be rolling into Muskoka fully charged and ready to throw down a solid performance. If everything goes to plan, I will compete the following week in Syracuse then in the Pocono Mountains on Oct 2. The major lesson that I learnt from the injury is not to run when something is not right, in my case the blister. After one day of being pissed, I was able to use this issue and focus on other parts of my sports which needed more attention. Injuries can be blessings if you deal with them the right way! When I returned from running, I picked up a pair of Newton shoes. I had done a lot of research on these shoes and have read all of the reviews. This was probably the best decision I have made. The shoes are excellent and now when running I don’t feel any issues in my feet/toes. Huge thanks to my sponsor Euro-sports for hooking my up with the best pairs of shoes ever. I will add a separate post about the shoes soon. See you in Muskoka! Lou

Race Report for Rev3 Quassy

So the weekend was here where my first big race was going to happen for the season, and my Triathlon career. It was time for the Rev3 Quassy in Middleburry Conneticut. Friday before the race, my dad and I packed the car with everything needed and started heading south until will hit the Quassy Amusement park where the race was situated. We made it there around 1 and got in a practice swim to try and remember what open water swimming felt like. Water was pretty choppy but the session went well. After the swim we headed over to the expo to pick up my race kit. Talk about good organization, Rev3 really knows how to put on a good show. I was also able to meet the owner of Recovery Pump, which i had exchanged many emails before my purchase of the pumps. Very nice guy. After the expo i slipped my running shoes and went for a small run on some of the run course. After that it was time to get some eats then shut it down for the night.

Saturday morning got to sleep in then had a small breakfast before heading out for a short 20min run around the hotel. Hit up subway for an Avocado sub then off to Quassy for another practice swim and a 40min bike to see some of the course. Hills, thats all i have to say. One very cool thing about these races is that you get to meet all the pros that you see in magazines. I got to meet Terenzo Bozone, very cool dude! Big bowl of pasta at the Olive Garden for dinner then back to the hotel for some sleep.

Race day was here. I wasnt nervous as i knew that i had put everything into my training and that i had done all of the prep needed to have a good race. So at the start of the race my only forcus was to give it my best and to get in the hurt zone. After a few wave starts it was my turn to step up to the start line. Gun off, and the charge to the water started. As mentioned swimming was my last discipline i took up and have just started this october. But everything went well for the swim. Was passing people from the waves ahead and was holding my own. 137th out of the water. Transition went well and off onto the bike were i was pushing the watts from the start. The whole plan was to stick around the 235watts for the race. I was very close to that number. The bike course was a challenging one never giving you a flat section to hammer it out. Always up and downs. Entering T2 i was in 18th position overall. The start of the run was good as it was mostly downhill but at about mile 3 the hills started. I wasnt ready to run those hills, lesson learnt for next time. But even with the pain cramming my legs i still kept on pushing. Never giving up i charged up the hills as best as i could. I still remember the last hill, as the top you could here the announcer. It was at that point where i got the little extra boost needed to bring it over the line. When all was said and done I had finished 13th overall amateur and 2nd in my division.

I am very happy with the results considering it was my first real triathlon that i trained for. It can only get better from here. Next big race will be Amica Ironman 70.3 Rhode Island.

Ottawa Riverkeeper will be the next race. It is a local event and is a sprint Triathlon.

Cheers

Lou

Training leading up to Rev3 Quassy

Feels like it’s been forever since my last race and im going crazy to get that feeling again of being at a starting line. That huge charge of adrenaline, knowing that I put all the hard work in to make it to that point. Only a handful of days and I be in that zone lining up for the Rev3 Half Tri on June 5.

Since the Long Duathlon in Cumberland, Ontario on May 10 training has been going very well. I am very please with my performance and results during the last 3 weeks. Mileage has been ramping up and so has the intensity. With the horrible weather that we have been getting I have been doing a lot of training on my new CycleOps Powerbeam Pro and I absolutely love it. I was previously training with the Tacx VR machine but just found it to be too much of a hassle with the computer and all the wires. I really enjoy training with a trainer for the bike as there are no stop signs, red lights or crazy drivers trying to push you off the side of the road, and it never rains in my garage! My swim volume has remained the same but the intensity and pace have been improving. I swim 3 times a week at the Aylmer pool and try to make it to the Ottawa Triathlon Club swims when I can. My running has also been going very well and noticing some good gains in terms of running off the bike. Usually Saturdays are my hard brick days. Just this past Saturday my workout was 40min warmup on the bike followed by 3 x 30min at race pace with 5min break between and then straight to a run. The run started with a 1k warmup followed by 5k @ 3:53 pace, 5k easy, 2k @ 3:53 and 2k easy. Once I completed that session I knew that I was/am ready for Quassy. Coach P is really doing a great job at getting me ready for this one, like he always dose!

Two weeks I received my first shipment of BASE Amino and no joke, I can already feel the difference in terms of recovery and being able to keep the intensity up. I used BASE 2 seasons ago and don’t know why I stopped. This stuff really works and could help you to. I was also pretty sad to find out that it’s pretty much impossible to find Clif Shot Gels Mocha flavour anywhere around here, so I decided to switch to GU Roctane and am I happy I did. Great taste and works like magic, especially the 2x caffeine!

These last couple weeks are part of my taper period and using it as a good recovery so that I a feeling fully charged to smash out a solid race. This weekend will be my final tests to see where I am at and after that everything will be scaling back.

My Dad and I will be driving to Connecticut on the Friday morning and hopefully getting there in time for the practice swim at 2pm. I really need that considering the last open water swim I had was last year. There will also be a practice swim on Saturday.

For more information on the Rev3 triathlon Race here is the link.

Also if you would like to get some info on BASE nutrition products here you go!

Will be posting the day before the race!

Cheers

Lou

Giving thanks where it belongs

I’ve wanted to write this piece for a long time now simply because I would not be able to do any of what I do without my support crew. Talking about all of the people who support me and are there for me to help me do what I love doing. I am so thankful to have such a supportive group.

My parents and Stephanie are my biggest fans and supporters of my career and are always there to cheer me on at races. Stephanie not always, if she decided to go out with her friends the night before, but is there most of the time! She was nice enough to let me leave for a long training camp in Tucson this past winter. As for my parents I cannot say enough about them. They do absolutely everything possible to help me out with my training. My dad, now the official greens keeper of my house, always takes care of everything in order to provide me with the time and opportunity to train and recover. He is also my #1 training partner. Most of the time when i go out for a run he is always there beside me on his big green mountain bike. During the long runs he would just bike beside me and offer support when needed. He drops whatever he is doing to come and help me out when i need it. The guy is seriously the best Dad in the world and I owe a lot to him. They are the core of my group.

Coach Phil Bertrand is also a huge support for me. This coach is amazing! Phil has brought my performance to a new level. We have been working together Since October and everything is working out great. Since following his guidance I have ran a 2:54 marathon and got a PB for the Half. I also secured my first win of the year by following his detailed schedules that he provides me on a weekly basis. Every time I have a question he is always quick on the Blackberry. Constant communication between us is essential considering he lives in Rigaud. Thanks for everything Coach!

Mike Bennett and Ducan Beard are awesome!!! The fab team at Euro-Sports. Without Mike’s support, I definitely would not be able to race and train with the equipment that I have. He is by far the best store owner that I have ever met as he will always go out of his way to make sure things are good. Duncan, then main tech dude is the one who I can count on when my bikes need some care. Always making sure that my bikes are in top condition, he never refuses to help me out. Cant thank these guys enough. Very happy to be racing for the Euro-Sports Triathlon Team.

This year I am lucky enough to be joining the BASE nutrition ambassador team. I have used BASE in the past and very please to be able to add it in to my racing season again this year. A company that is devoted to its Athletes is exactly what I like. Thanks BASE for taking me on!

And thanks to everyone who is there to provide me with support. I am very greatful for all the comments that are received.

Have a good one!

Lou

Weeks leading up to Race day and Results of Cumberland Long DU

Training has been going very well since I raced in Montreal in the Half Marathon. The weather has been getting a little better, which has helped me with my riding. Coach Phil and I have been working hard on the shorter distance runs and really trying to increase my threshold. The race that we are training for is the Cumberland Long Duathlon which is 5k run, 40k bike followed by another 5k run. As you can see running a couple fast 5ks was essential. My bike has never felt so strong in my racing career. Coach is really pushing me with the workouts and increasing my tolerance for pushing high watts and sustaining it. The last 2-3 weeks have been geared towards shorter distance training but at very high intensity. This proved to be the key for the race. Something that I am starting to realize is to stay as consistent as possible with the training. When its time to go easy, GO EASY, and when its time to go hard, GO HARD!!! Also the days where im feeling good and feel like going for a short run, not to go unless its on the schedule. Always had a hard time with that!

Race day and results

The day was now for the Cumberland Long Duathlon. In the past this race always had the faster athletes showing up from both Triathlon and Duathlons. Its the first race of the season and everyone wants to show off what they have been working towards. The course is a good one but can be very windy at times and the climbs sure can smash your legs before you know it. The run is pretty much flat only for a few exceptions and the turn-around point.

My strategy for the first run was to stick to the same pacing that we have been training for and to not worry about the other guys who pushed it and seemed to get a lead. I know where my strengths were and when i would use them to push the pace. After the first run I was 4th heading onto the bike course. By that time the winds were picking up, good thing. Right from the start of the bike leg I started pushing the pace as hard as possible for the first 5k. After about 3k I had passed the one who was in 3rd and started created a good gap on him. At the half way point of lap 2 of 4, I passed the guys who were in 2nd and 1st, who were working together (non-drafting event). Doing that pass gave me an extra push and from there kept the pace and create a gap from them. At the end of the 4 laps i had created a lead of 2min30secs on second place. Head into T2 get the kicks on and from there only concentrated on my leg turnover and controlled my breathing. Got in the zone and had a great pace going. At the turn-around point I spotted 2nd place not that far behind. From then dug a little deeper and found the gear i needed to hold off the surge and grab my first win of the year. Race went to plan and wouldn't have changed a thing. I utilized my strengths to grab the win. As soon as i was back home the Recovery Pumps were on the legs to help with the recovery. Feeling great this morning and heading out for an easy run! Seriously one of the best tools i have ever used.

This race was also very important to me simply because I wanted to know that taking the chance to head off to Tucson was beneficial for my career. It showed that it was and i know without a doubt that I will be there next year!

Next race is Rev3 Quassy on June 5. Now its time to really work hard on the swimming and continue with the progress on the bike and run.

Lou

Montreal Half Marathon 2011

Coming from doing all my training in sunny Tucson to rainy Ottawa was a huge shock!! The weekend following my return I had the Montreal Half-Marathon which is the National Championship. The last couple of weeks in Tucson were more geared towards training for that event putting the emphasis on running. Results were great and I was feeling great for the race the week before. At my return I was great with a pretty crappy week where I had to do my final runs mostly in the rain, but it actually prepared me more! Saying that because the day of the race the conditions were miserable! Cold, rainy and crazy windy! Wind gusts up to 50km/h! I was doing all of my training to finish with a time of 1:18:30 but ended up with a time of 1:20:15 when crossing the finish line in Montreal. Sure I could be upset, but considering I cant control external factors I was pretty pleased with my performance. Finished 44^th overall out of 2150 runners. Now that I got my half marathon out of the way, full focus is on multisport training!

Tucson Training Camp 2011

Well about about 6 months prior to my departure for Tucson I made the decision that to become an elite athlete I had to live and train like one. Setting aside all of the distractions and only concentration on training to better myself. So from this I made the decision to book a month and a half training camp in Tucson, Arizona. Really had no idea where to go, but from reading all of the magazines it was pretty clear that Tucson was the place of choice for PRO triathletes. From there I started my search to figure out when I would stay. I was lucky enough to stumble upon one of the most wonderful person I have ever met in my life. Her name is Alicia and she rents a room in her house to those who travel to Tucson. Honestly the trip would have been as good as it was without her hospitality and generosity. I cant even imagine what it would have been like without her, for that I am soo thankful and owe her big-time!

The six months prior to my departure went by pretty quick as I was still in racing season and also training for my first marathon. I have always competed in Duathlons, but this summer will be switching over to Tri’s. Working on the swim J The marathon I was training for was the Disney Marathon and was held on January 9, 2011. My dad and I made a vacation out of it and also ran the 5k together on the Friday before the race. Good times! The Marathon went to plan, even though it was my first one, I didn’t really know what to expect. Ended up with a time of 2:54:06. A couple weeks back at work then I was on a pl

ane heading for Tucson. Was difficult leaving my girlfriend, family and friends but I knew this was something that I needed to provide to myself.

And so the training began as soon as I set foot on the desert floor!! Swim, bike, run was all I had on my mind, oh and also food!! Love eating! The first week was used to get back into the groove of things of training outdoors, but the mileage was already high considering that I never really had a break. Everything was at my disposal, amazing places to cycle and run. A public pool was also very close by where I had my lane every time I would go. The second week I attended the Cliff English Miles Madness camp which was great. The two main coaches were Cliff and Paul Cross. Both of them were awesome and provided some great tips and help. We were lucky enough to have Bobby McGee grace us with his presence for him to provide running tips and mental talks. He spotted something in my running mechanics that I have fixed and has helped me in a huge way since. Kiss your right heel he said! Thanks Bobby!

From the third week to the day I left it was intense training. Rides to Madera Canyon, Colossal Caves, McCain Loop, Gates Pass and of course Mt-Lemmon where they had amazing cookies the size of my head waiting at the top at the Cookie Cabin!!

Runs along the Phoneline Trail and Cactus Forest, along with speed sessions at Reid Park were key to improving my running. Swimming at an outdoor pool was something I wasn’t used to but it was great cause I got rid of my farmers tan!! Tucson was truly awesome especially when you get to meet a bunch of pro’s and ride up Lemmon with Linsey Corbin and Matt Lieto! My training would also not have been as successful without the amazing schedule that my Coach, Philippe Bertrand, put together for me.

The trip went by very quick which was a bummer but was absolutely worth it. I know that this will be a yearly thing to prep for the season, and also to get away from work!! Really want to thank my girlfriend and family for being so supportive of this trip and cant thank them enough. Again a huge thanks to Alicia for being the best host ever and to Coach Phil for really pushing me and getting me to a new level.

Cheers

Lou

The beginning to the Blog!

Hey! Just started this blog tonight, to start writing about my journey to try and become a top level Triathlete. This blog is going to be used to describe the training i do on a daily/weekly basis, races/results and any other thing that comes to mind! Will also be letting you know of the great people who are my true support team!

Cheers,

Lou