Saying Goodbye to a Great Friend

It was June 2004 when I got a call from my parents up north saying they knew someone that needed to rid of a dog because he couldn’t take care of her anymore.  She was a Lab/Rotty cross.  After a brief discussion with my wife, we agreed to take her.  I was working in Kingston at the time, and came home to Hamilton on the weekends.  So after the week, I took a detour up to Sudbury to pick her up.

Brought her home and we immediately fell in love.  We decided to call her Sandie.  She was barely 1 year old and was already house broken, and knew all basic commands – one of the smartest dogs I’ve ever known.  Her greatest passion was off course – to play ball.  Anything from tennis balls to big 24″ exercise balls.  If it rolled, she enjoyed it.

Enjoying a nap.

Over the years her ball passion never faded.  She also grew to have a big hatred for squirrels, and cats, except for her sisters.  Never once did she try to harm our cats.  She even let them sleep with her on the couch sometimes, and she regularly got hugs from Sweet-P when entering the house.

In 2008 she was diagnosed with hypothyroidism.  This meant she had to take a pill twice a day for the rest of her life to regulate her metabolism.  Other than that, she was a happy, loving, and always playful dog.

Sandie had a bath.

On November 15 2011, after discovering a big lump on her right rear leg, we found out that our beloved Sandie had osteosarcomas.  This is a very aggressive form of bone tumor.  It literally appeared out of nowhere it seems – within a week – and the vet said the options were limited given her age and weight.  He gave her a shot of steroids hoping it would slow it down a little and told me that she might be fine for another 2 weeks before a decision would have to be made.

Only 6 days later on Nov 21st, that decision had to be made.  She could barely walk anymore and was basically laying down the whole day.  Even though we knew the day would come sooner rather than later, you’re never prepared to do this.

Her last car ride was that day and we believe she knew it.  Even limping into the vet she didn’t seem that bothered as she usually would.  We brought her to the back room, I picked her up and put her on the table.  She was calm and we comforted her and stayed with her – we owed her at least that much.

At 4:35 PM on November 21, 2011 at the young age of 8 years old, she was gone.  Her suffering was over.

Goodbye dear friend.  You were the best companion a family can ever hope to have.  You will be remembered and in our hearts forever.

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Status Update

It’s been over 2 months since I posted anything.  To say this year was challenging would be an understatement.  Everything from my wifes car accident to having to put down my awesome dog, to potential loss of employment; it’s been trying overall.  All this resulted in my old ways of 1 man pity parties and stuffing my face, and leading to more weight gain.  One good thing is I somewhat kept up my activities, and have started training for 2012.  I still have some challenges ahead of me, but I’m trying to be positive and deal with them more appropriately.

I now sit at approximately 240 lbs and the odds of me being at my race weight of 180 by May 2012 are next to impossible.  That goal weight could be met probably in July/Aug if I’m 100% dedicated.  With that said, my initial goals of being competitive in the duathlon sprint series is not going to happen in 2012.  What I will do for 2012 is rebuild myself, do a few sprint & olympic distance races to further my fitness, have fun, and stabilize this into a lifestyle.  That doesn’t mean I won’t be setting aggressive goals for these races.  I’m too competitive not to.

The first 2 races of the 2012 are the Tim Horton’s Grimsby Half Marathon on Feb 26th, and the Around the Bay 30k on March 25th.  The half marathon will serve as a “test” for 30k race the month later.  The test will serve to determine my goal time for the 30k.

My weekly run mileage is up to 42 kms (26 miles).  Next week is a recovery week.

Till next time! Take care everyone.

 

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Race Recap: Crystal Beach 5k – Oct 8, 2011

First official race in 4 months, first being this heavy also.  But in the end, I’m a fat, fit guy.

As predicted the weather couldn’t have been better.  Sunny and warm typical of a summer day, not beginning of October, but I’ll take it.

The start was scheduled for 11 AM.  I was up at my usually 6 AM had my usual breakfast, and ran some errands for a few hours.  Then got ready and left home around 9:40 AM.  Got to the race site approx. 10 AM.  Checked in, and got some water and walked around for 10 mins enjoying the sites & sounds.  At 10:30 I deciced it was time to warmup a little.  So I did about 10 mins of slow running with a few race pace strides in there to wake the legs ups.  Everything felt good, heart rate was in check….lets rock & roll.

My planned pace for this race was a 5:15 min/km (8:27 min/mile) which would give me a finish time of 26:15.  Where did I get that number?  Well, just based on a small interval workout I did earlier in the week, I felt I could maintain that pace for the 5k.  But ultimately, I use my heart rate on race day to determine my pace, and that was the plan.  For a 5k race, the goal is to be at least at 100% of your lactate threshold heart rate as the average (LTHR) which in my case is about 168-170 BPM.

Start line. I'm #111 in red.

I decided to start at the front (sorry fast guys) so I could get a clean line of sight.  At 11 AM, we’re off and I move over to the left side to get out of the way of the fast guys.  At first I was in the 4:50 to 5:00 pace which was fine as there’s a small down grade at the beginning.  Once I passed that, I slowed down a little to 5:05-5:10 pace and stayed there until I could see what my HR was doing.  The first 2k were “easy” and I was maintaining a better pace than planned so I just kept it.  HR was were I wanted it and I enjoyed the scenery. – Great course by the way.  Shady, flat, and there was even 2 separate live bands planning on the side of the road. – By the half way point, I could feel my cardio starting to get a little tired & HR was at LT of 170, but legs still felt great.  I kept going with the 5:10 pace.

The last km was a beast.  Although my legs still felt great, my cardio was maxed out and then my head started rebelling.  At this point I’m at 104% of LTHR and it sure felt that way also.  I just kept telling myself “only 1000m left, only 500m left”.  I could see the finish line and then I was focused and actually managed a little kick at the end.  That little “down grade” at the beginning, well, it was now an up grade.  This help peg my HR to 180 which is pretty much max for me.

I crossed the finish line with a 25:54 (25:51 chip time) and couldn’t have been happier.  That was almost 25 secs faster than I had planned.  I grabbed some water & a banana and walked around for 5-10 mins.  Did a little stretching and downed a G2 Gatorade.

All in all, I was very happy with my performance.  I paced myself perfectly and got a great result.  That result?  I got 2nd place in my group…the Clydesdale (aka fat) group which is for people over 225 lbs.  If I would of ran in my 40-44 age group, I would have been 6th.

About the Crystal Beach 5k: This race is really nice.  Great course, great atmosphere, great people, very laid back environment, and everything ran smooth and on time, goodie back actually had some good stuff in it, and the T-shirt is nice also.  Heck, the post race party was at a local bar near the race, and your bib gave you 2 glasses of beer.  What else can you expect for a $20 entry fee.  I’ll be doing the Crystal Beach 5k race again next year.

Results Summary:

Official Chip Time: 25m 51s
Overall: 96th of 274 (35%)
Group (Clydesdale): 2nd of 4 (50%)
Age Group (40-44): 6th of 8 (75%)
Race Weight: 238 lbs
Official Results: CLICK HERE

Here’s some GARMIN DATA from the race.

Next race on the schedule is the Casablanca Classic 8k on November 12th.  This is another “stepping stone” race to help keep me focused on my run training, and also to determine my current level of fitness.  Till then, my weekly run mileage will continue to increase, and with a little luck, my weight will slowly come down.

To all a good run!

 

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Pre-Race: Crystal Beach 5k

Crystal Beach 5k

Yes I know it’s only a 5k, but it’s the first race I’ve done since June.  I signed up for it more of a means to get my run training back on track, and it’s worked so far.  I haven’t missed a planned training run in almost 5 weeks.  Weekly mileage is up to 24k (15 miles) and climbing.

Now, my weight is still the issue.  In my “prime” of June 2010 when I weighed 190 lbs, I could have probably pulled off a 24:45 (4:57min/k pace) for a 5k, but now at 238, I’m hoping for a 26:15 (5:15 min/k pace).  I did three 500m pace intervals on Tuesday, and I think I can maintain it for the 5k, but it’ll be tough, but 5k races are suppose to be tough considering you should be red lining it for the whole race.

To top it all off, the race is only 20 mins from home, and the weather looks to be perfect.

Recap to follow.

 

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100 Things to Uncomplicate Your Life

I didn’t create this list but copied from another forum.  Can’t get any better than that.

1. Don’t try to read other people’s minds

2. Get up 30 minutes earlier so that you don’t rush/get a ticket while driving too fast/have to explain why you’re late/get fired

3. Get 8 hours of sleep per night so that you think more clearly

4. Stick to your budget

5. Start saving and investing every week, no matter how little you can spare

6. Balance your checkbook

7. Don’t try to be friends with everyone. Cultivate closer relationships with fewer people.

8. Don’t try to do business with everyone. Identify your target client and take very good care of them.

9. Before getting angry, ask yourself if it will really matter in 20 years

10. Focus on being a good person, not on pleasing others

11. Stay home this Saturday, and finish off that nagging chore that you need to finish

12. Kiss and make up

13. Make a weekly menu, and shop for only those items at the market

14. Ask your grandparents the best way to uncomplicate life, and try it for a month

15. Fill up your gas tank when it’s half full

16. Don’t drink alcohol when you’re tired, sad or mad

17. Pay your bills on time

18. Get an annual physical examination

19. Say “I love you” to your significant other and to your children. Studies show that more marriages last, and fewer kids use drugs, when these words are spoken every day.

20. For just one day, imagine everyone’s intentions are good because most people’s are

21. Give away clothes that haven’t been worn in two years

22. Throw out clothes that are in disrepair, and can’t be mended

23. When you have a conflict with someone, talk it out. Don’t let it turn into more than it is.

24. Know what your priorities are in life, and act as if they are your priorities

25. Tell the truth

26. Don’t cheat

27. Don’t steal

28. If you’re holding on to a ridiculous grudge, let it go

29. Clean your house weekly, so that it doesn’t become too large a chore

30. Do your best at work, or at school

31. Don’t eat when you aren’t hungry

32. Eat when you are hungry

33. Be yourself

34. Say no unapologetically

35. Cook simple meals

36. Don’t try to keep up with the Joneses

37. Pay off your car before buying a new one

38. Organise your desk at the office

39. Change your smoke alarm batteries when the clocks spring forward, and again when they fall back

40. Organise your important paperwork

41. Take only half the clothes that you planned to take with you on holiday

42. Help your children with their homework every night, and have an open dialogue with their teachers

43. Have white sheets and white towels in children’s rooms/bathrooms, because they’re easily bleached

44. Spend your time with nice people

45. Avoid drama

46. Don’t text or talk on the phone while driving

47. Turn off the television/video games/computer; they’re time consumers

48. Don’t engage in office politics

49. Refuse to gossip, or talk behind other people’s backs

50. Do the dishes right after dinner

51. Never go to sleep angry

52. Ask nicely for what you need and want

53. Walk 10,000 steps per day to help your heart

54. Do 20 push-ups before speaking in anger

55. Leave work at work

56. Don’t befriend anyone that isn’t trustworthy

57. Don’t envy others

58. Have your oil changed

59. Take vitamin C BEFORE you catch a cold

60. Don’t work more than 8 hours per day

61. Weed your garden weekly

62. Wash your car weekly

63. Have a spring cleaning month every year, and do one room at a time

64. You don’t need to be best friends with work colleagues, but build respectful partnerships

65. Don’t drink and drive

66. Don’t look for reasons to be angry or sad, look for reasons to be happy. You’ll always be able to find plenty of each.

67. Be friendly with your neighbours

68. Return emails and phone messages promptly

69. Schedule in free time

70. Don’t procrastinate

71. Do what you say you’ll do, when you say you’ll do it

72. Be more flexible when you’re able to be

73. Forgive and forget. End of story.

74. Break the consumerism habit…put a three month moratorium in place on buying anything not deemed a necessity

75. Start your diet on September 1, rather than January 1, so that you won’t also have holiday pounds to lose

76. Take care of any health issues or concerns

77. Have your tires rotated

78. Have your brakes checked

79. Have your eyes checked

80. Don’t let your imagination run away with you

81. Let go of perfection in others

82. Let go of perfection in yourself

83. Don’t try to help those that refuse to help themselves

84. Find a way to reduce your commute to work

85. Have an alloted amount of worry time per day/week, that you strictly abide by

86. Drink more water

87. Eat more salmon

88. Don’t make a mountain out of a molehill

89. Wear your hair in a classic, easy to care for style

90. Finish what you start

91. Wear classic clothes and shoes that never go out of style

92. Create a daily routine

93. Have a 1, 5, 10 and 20 year plan for your financial and life goals

94. Slow down

95. Eat out less often

96. When you ask your husband which outfit looks best, thank him for his answer and wear the one he liked rather than focusing on why he didn’t like the other one

97. Allow your children to grow up

98. Clean out your garage, and donate anything that hasn’t been used in the past year

99. Stretch every day

100. If a relationship is over, let it go

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