Wednesday, November 30, 2005

Google Image MeMe

I was tagged by Celena and she says it is geeky cool, and since I desperately want to be geeky cool here are my images.

Google Image MeMe
The assignment is to find and post an image from the first Google Image page for each of the following 7 queries:

1. The name of the town where you were born:

2. The name of the town where you live now:

3. Your name:

4. Your grandmother's name (pick one):

5. Your favourite food:

6. Your favourite drink:

7. Your favourite smell:

And then tag three people: I tag R.G. , Callie, and Daisy

Wednesday, November 23, 2005

Liver Spot

This is my favourite dalmatian Plum, also known as Pelham Grenville Wodehouse. I found Plum in the Delta SPCA when she was just a puppy. Plum is deaf and was put in the SPCA by the breeders. She is now fourteen years old and has slowed down considerably but still looks fantastic. I don't think she likes being picked up like a baby anymore. I will make sure that I visit Plum a lot more than I have.

Sunday, November 20, 2005


Goodbye Whistler, I miss you and Plum misses you.
He had a great life living in Tsawwassen right next to the beach.
His favourite walk was to the Spetifore fields where he could chase the rabbits and jump through the high grass. He also loved going for runs in Centennial Park especially when I let him off the leash. And he loved the beach and chasing sticks although he would never bring them back to me.
He was a big purebred dalmatian weighing 85 pounds and he was very athletic. He trained for marathons and ultra distance trail races and could outlast professional triathletes. He got to play on the Oregon coast, tour San Francisco, explore the B.C. mountains. I'll always remember him.

Thursday, November 17, 2005

Steak House

Earl's is following a trend and opening up a Steak House in Vancouver. We've always had Hy's but now we have Gotham and Mortons, and now Earl's Steakhouse. The new steak houses are interesting because they serve American style corn fed beef. Hy's serves Alberta grass fed beef which in my opinion is much better tasting, although it is a little tougher.
American corn fed beef is higher in fat and calories and is really easy to cut with a knife.
Alberta beef is much better for you. Alberta beef is higher in beta carotene, vitamin E, and most importantly Omega 3 Fatty Acids.
Omega 3's are commonly found in seafood, but they're also found in pasture (grass) fed animals. Omega 3 fatty acids are formed in the chloroplasts of green leaves and algae and grass.
Omega 3 fatty acids are crucial to human health.
Two of the more important fatty acids are DHA and EPA - they prevent heart disease and cancer.
Another good fat in grass fed ruminants are conjugated linoleic acid (CLA)which as any body builder knows increases lean muscle and decreases body fat.
My point is if you are going to order a steak make sure it is Alberta beef and not feedlot corn fed American beef.

Wednesday, November 16, 2005


Hey, it's the hundredth post already!
Too bad the only material I can come up with is my weight training plan. But this is something I'm really excited about now.

Here's the Monday workout:
Incline Barbell Press
115 lbs x 10 reps
115 lbs x 10 reps
115 lbs x 10 reps

Flat Bench Dumbbell flys
25 lbs x 10 reps
25 lbs x 10 reps

Incline Dumbbell flys
20 lbs x 10 reps
20 lbs x 10 reps

Seated Cable Row
125 lbs x 8 reps
125 lbs x 8 reps
125 lbs x 8 reps

Wide Grip Front Pulldown
115 lbs x 10 reps
115 lbs x 10 reps

Lower Back Hyperextension
Hanging Leg Raises
Hanging Knee Tuck
Incline Sit Ups
15 x 2 sets
Side Crunches
15 x 2 sets

Wednesday, November 09, 2005

Janet's Workout for the Dolphins

Joe did this workout on Tuesday. Well, I think he did it, maybe he just got it emailed to him and he stayed in bed.

November 8, 2005

Warm up:

200 as 150 smooth free @ 2:30/2:45/3:00… + 2 x 25 GO! @ :30/:35/:40…

2 x 100 as 50 single arm free + 50 wrist drag @ 1:50/2:00/2:10…

400 as 300 smooth free @ 5:00/5:30/6:00… + 2 x 50 GO! @ :60/:70/:75…

2 x 150 as 100 swim + 50 kick @ 2:45/3:00/3:15…

600 as 450 smooth free @ 7:30/8:15/9:00… + 2 x 75 GO! @ 1:30/1:45/2:00…


3 x 200 @ :20 sec rest
1 – 100 easy + 50 back + 50 easy free
2 – 100 moderate + 50 brst + 50 easy free
2x 3 – 100 fast (get time) + 50 choice + 50 easy free
4 x 100 free @ 1:45/1:55/2:05…
desc 1-4 **start at time from #3 100 above

Pull set:
100 – 50 easy/50 moderate – br 5/3 by 50

200 – 100 moderate/100 strong – br 7/3/5/3 by 50

300 – 100 strong/50 fast rating ) x 2 – br 2/3 or 2/5 by stroke

Swim down:
8 x 50
alternating 1 free @ :60/:65/:70 1 no free @ :70/:75/:80…

total = 4700m

Ladies Gym

Yeah, I belong to a ladies gym - the YWCA downtown. Technically it is a co-ed gym, but the weight machines aren't exactly like you would find in Gold's.
This YWCA has a pretty nice pool and is located right across the street from my office. My Y friends keep me motivated and don't let me cheat on the weights. I don't like doing "core" work, but John convinced me and Kiven to add in some abdominal work every workout. I think it's pretty effective but I fall off the ball alot.

Monday, November 07, 2005

A Hard Swim Workout

Yes, many of my friends happen to be very good swimmers so a 1900m workout just doesn't do it for them.
I know Joe likes his hundred hundreds (10,000 m). But how about this one that Gordo made up training for Ultraman?

(15x) 200IM, 400 paddles and pull buoys, 200 free, 100 buoys, 100 choice

15,000 Metres baby!

Sunday, November 06, 2005

I Miss Coaching

I got burned out from coaching swimming, being bike director and coaching cycling on top of training for Ironman and working full time. So I asked the wonderful Martina to take over my swim coaching duties and she graciously accepted. And I have passed off my bike director position to Gerry Dortch and decided not to coach cycling next year. Now I don't know what to do with myself. I'm watching way too much Television! I'm going to ask Joe if I can substitute at the Y for him again. That's the most fun I've ever had coaching - and they appreciate what I'm doing.
I still don't want to swim until my bronchitis is gone, but I'll happily watch from the deck.
Here's a swim practice:

100 free
100 back or breast or single arm fly(no fins)
200 free done as 50 scull/50 easy **focus on keeping arms loose on top of the water**
200 free done as 25 right arm/25 left arm/50 easy

Main Set 16 X 50
# 1 - # 4 Pull Desc. 1 - 4 on 15 sec rest
# 5 - # 8 Swim Desc. 1 - 4 on 15 sec rest
# 9 - # 12 Swim Back or Breast or Fly Desc. 1 - 4 on 15 sec rest
(fins okay)
# 13 - # 16 Free swim alt 25 SPRINT/25 easy on 15 sec rest


**No extra rest except as stated between 200, 100's & 50's**

1 X 200 85% effort Desc. 50's 1 - 4
15 sec rest after 200
1 X 100 85% effort Build speed/effort through 100
10 sec rest between 100's
2 X 50 25 easy/25 SPRINT 5 sec rest
5 sec rest between 50's

Warm Down 100 easy SOCIAL kick with fins (find a partner and chat !!!!)

1900 Metres total workout.

Friday, November 04, 2005


Let me just clarify that I am not a hypochondriac. I just happen to have a well stocked medicine cabinet at work.
Items in my personal work pharmacy include: Apo-Sulfatrim DS Antibiotics, Neo Citran, Sucrets, Delsym Cough Suppressant, Visine, Acetaminophen, Aspirin, Creatine, Whey Protein, Acidophilus Pills, Lactase Enzymes, Psyllium Husks, and Salmon and Fish Oil Pills. On the natriopathic side I have Ginger Honey Tonic and Raspberry Lemongrass Herbal Infusion Tea.