Friday, October 30, 2009


Happy Halloween!!

Well I guess Halloween is not till tomorrow but I work day shift tomorrow So I guess I wish everyone a happy Halloween tonight.

Today at work the annual Picks started where you choose what division you'd like to work in next year, I wanted to stay in central division but it would mean walking the beat for another year, the people are awesome here but I'll still hang out with them next year, when my pick came along I picked West division, by working West I'll join up again with my Field trainer and work in the area where I feel I can dig and create my own work, I can't wait it should be a fun year...... No walking in snow storms this year! lol

Tonight we went to my Sisters place and carved Pumpkins, mines shown in the Pic, also we cooked up the seeds they tasted great...

I've been looking at triathlons I want to try next year, I won't know what ones I can enter till I get my vacation picks... There's a Triathlon race series in Marlborough, Connecticut, they have 4 different races throughout the summer so that could work awesome because my sister in law lives in Marlborough and we would love to visit them again next summer.

Well bed soon, and work early in the morning...


Thursday, October 29, 2009

Super Ken.....

Hello all,

I had a good day today, I went to the pool with my coach, Well he's not a real coach but he's a friend from work that has been a paddler his whole life. In their off season they would swim alot so he's a real good swimmer.

So I have been talking to him and he wanted to get back to the pool so today he hit the pool, we did alot of drills and it was nice to have a set of eyes watching me to see the things I needed to change. It was a good session and there's more to come.

When Heidi got home she wanted to go shopping, if you know Heidi you know that's odd and when you get the chance you jump at it...

We headed out to the mall and Heidi got alot of great clothes, (I'm sure she'll have a post about them on her blog)

I also went shopping as you can see in the pic...... (the underwear)


Wednesday, October 28, 2009

Running Form...

Hello all,

Today I headed to the pool with my 70yr old Homies, I had a good swim with alittle gossip, I worked on breathing ever 4 breaths...

Question: Whats better; Breathing every 4 breaths or every 3 breaths bilaterally ??

I've been doing alot of reading about running, I know I have bad form so I'm trying to get a few tips about imprioving my form. Check out this post called The Perfect Form or I have it below...



Head Tilt: How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.

Shoulders: Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

Arms: Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso: The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips: Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride: While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet: To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.


The Human Body Is Built for Distance

I was reading another blog yesterday, sorry I can't remember which one, they had a link to a NYTIMES story that was called "The Human Body Is Built for Distance" It's worth the read as well there's a great video that i threw at the bottom of this post, check it out.
Now you won't see me running barefoot but there's alot of truth to the idea....

Today I am off to the bike shop to pick up some tire tubes, when i got my bike the previous owner had only used it once over 5 yrs, so when I pumped up the tires and took them for a spin I realized I had a slow leak in both, I tried everything to find the leak and I can't so I figured I'll get some new ones, sitting there for 5 yrs wasn't the best for them anyways...

After the Bike shop I'll hit the pool, went for a good session last night, I did a few speed drills to help work on cardio, the funny thing was that when I pushed myself hard I found my body getting in the right position without even thinking about it,,, too bad I couldn't keep that speed up for the distance I


Monday, October 26, 2009

Read this great Post....

Hello all,
Just got in from Night court and I won.... Yippee... Even tho it was just a traffic ticket!
Want you to check out this great post at Commitment is Liberating it's about beginner tips for triathlon.... Thanks Krista

Long night....Now morning...

It was a slower night at work, I was walking the beat downtown and when there's nobody out it males for a long night.

After working all night I had court at 9am this morning so that made the night/day alot longer...

I just got back from court, Now I need to hit the sac, I'll post another full post later


Saturday, October 24, 2009

Saturday Night Downtown.......Working!

Through a blog I read, I came across These 8 Tips to Qualify for Kona, Now I don't plan on qualifying for Kona next year, but if you look at the tips and generalize them they will help with your outlook.

The Best Tip is #1 -First you just need to decide. And I don’t mean one of those half-assed decisions that you know just won't stick, This one hit home for me because for the last 2 yrs I have been telling Heidi that I'm gonna get in shape, and I have been saying that for 2 yrs now, no word of a lie.

But not until I truly decided to train for a Triathlon have I stuck to any plan, It's been over a month now that I have been training, and my body is feeling great (sore) I see the weight starting to come off and I have more energy, I know as the cold weather comes it will get harder, But I know I'll stay on course by reading all my new Tri friends blogs and just the desire to complete a triathlon......

So keep those posts coming they help us all out!

It's Gonna be a wet night at work tonight, I am on night shifts tonight, and I am walking the beat this cycle, It should be busy downtown tonight, but it is also gonna be wet, It's already raining tonight, and it shows rain for the next 2 days.... So my next post will be soggy! lol


Thursday, October 22, 2009

Triathlon Song

Found this on YouTube in no way will you find this on MTV, but it's not

Walking the beat....

Today was my first day back after my vacation, when I checked the roster I found out that I was back on the beat, walking Quinpool Rd.

One thing that I enjoyed is that there's a Bike shop on the beat where I stopped in and talked to the shop owner and checked out biking shoes that are on my wish list...

After the bike shop I stopped in a trail shop and looked at the Garmin Forerunner which is also on my wish list, it will be nice to see what pace I am running at...

Watching alittle baseball tonight, then back to work tomorrow.

Tomorrow on my lunch break I'll hit the Gym for a Bike work out....

later all


Wednesday, October 21, 2009

Last day of vacation...

(This is the pool I swim at --->)

Well today is my last day of Vacation, It was a good vacation at home minus the back pain I had from hurting my back at physio, The pain is still there 24/7 but is getting weaker and weaker.

This morning I hit the pool earlier then normal because i have court at 1:30pm today, I loved it earlier because it was almost empty, I did 1 warm up lap then decided to go for my personal best, I started and at 75m i felt OK, so I went for 1 more length I made it, the last 25m was alittle sloppy but I did 100m without stopping, it felt great! It makes my goal of 750m feel alittle closer.

There's a female swimmer at the pool who swims like a fish, one of my old timer buddies told me that she is in her 50's (looks like her late 30's to early 40's) and at one time she had a chance to go to the Olympics.

She was there today, I didn't want to bother her during her swim but as she was getting ready to get out of the pool I said hello, and picked her brain and got a few tips, which I tried out.

My favorite tip which I'll use every time I hit the pool will be using the Swimming Pull Buoy, I used it for about 6 lengths, I liked it alot, but it took alittle getting used to keeping your body straight.

Question: What are your favorite swimming drills?

Well off to HQ now to get all dressed up for court, I hope it's a quick one today, last time in court it took forever...


Tuesday, October 20, 2009

Swim and Run..

Hello all,

I was alittle under the weather yesterday but I'm feeling great today.

So this morning I woke up and played alittle NHL 10 on the PS3 then headed to the pool, I had my new goggles in hand and when I got to the pool it was filled with all my new swimming buddies, made a new friend again, Mike, Mikes alittle closer to my age only about 30yrs

I tried out the new goggles they were great, I was able to see alot more, they were comfortable and water tight.

Today at the pool I worked on bilateral breathing and just mainly did 1 lap at a time, I felt powerful, I'm seeing the improvement.

After the pool I headed home and decided that I would try a run today as well, I got home changed into my running gear had alittle snack and some water and headed out.

Being the first time I tried this I knew I wouldn't be as fast so I set a Goal of 30mins for the 5km's. The first have was great, but when I turned around and hit the first hill on the way back my legs felt so heavy, I pushed through, when i neared the end I looked at my watch and noticed I had around 1min to make my Goal of 30mins, I pushed and dug deep and cam ein at 29:57.... Not bad and I feel pretty good now...

Today and tommorrow then my Vacation is over :(


Off to the Pool

So I'm feeling better today, and I'm off to the pool I got new goggles, they are called Seal XP, They are about twice the size of your normal swim goggles. They offer more visibility and are watertight. I hate when water gets in while swimming.


Monday, October 19, 2009

Downer Day

Today was a downer day....

I woke up early this morning because I couldn't sleep in, I was just restless. When I got up I wasn't hungry, so I didn't eat, I didn't eat till about 1pm. All day I felt cold and couldn't get warm, Much of the day was spent laying on the couch watching TV.

I planned on going to the pool for a swim, but the was I felt I decided to stay home and try to get better, I popped alot of pills and pumped alot of water into.

I ended up going to a movie with my brother to see "Where the wild things are" I remember the reading the book as a child, I popped into chapters to read the book the other day, to refresh.

The Movie was good I would give it about a 7.5- 8 out of 10, the visual shots were cool, and there were funny laugh out loud moments. But really they only had so much to work with, overall it was worth maybe renting...

BTW I'm feeling better now, off to the pool tomorrow...


Sunday, October 18, 2009

Kona Hawaii Ironman World Championship 2008 1 Hour Video....


Favorite Triathlon Story: Dick & Rick Hoyt

Today is a Cold damp day, I took the day off training after a great week, Back in the pool tomorrow. As I was sitting here watching alittle football, My Cowboys have a bye week, I popped on the computer and wanted to watch a feel good story, So I popped on and watched this.... One of the Best stories around

Saturday, October 17, 2009

My new 70 yr old friends

I have gone swimming the last 3 days and have been improving, yesterday I was able to swim for 75m without stopping, that's a ling from 3 weeks ago when 15m did me in.... I did 75m 3 times, 50m a few times then worked on drills, working on bilateral breathing...

It's funny Heidi makes fun of me
Because I have made friends with all the 70-80yr olds at the pool, and I know all the gossip..

Well today since I have been swimming alot the past 3 weeks a decided to hit the pavement, I headed out and I was feeling good but at the half way mark I realized I was behind.... I tried to push it but it was uphill for a while but in the home stretch I dug deep and was happy with my time of 27:19 for 5km... Maybe run again tomorrow then back to the pool....

Later all

- Posted using BlogPress from my iPhone

Friday, October 16, 2009

Race Car Tounge

My Sister in-law came for the weekend, bringing her two awesome kids (Jonah and Nate) They are full of energy, Here's Jonah playing need for speed, he still needs to work out the
Watch Jonah he has the Michael Jordan going on...

2009 Ironman Championship

I've been watching alot of videos on youtube, I think I like this one because of the
Enjoy...anyone know when u can see the race on ESPN?

Wednesday, October 14, 2009


Hello all,
My back is feeling better today, I sent the morning cleaning around the apartment building (we're part-time supers), after that I headed to work to cleanup alittle file work then picked up Heidi.

Since my back is feeling better I went to the pool at 6:30-7:30... It was a good session, I focused on my leg kick and I was feeling strong doing my laps. I didn't try to more then a lap at a time, didn't want to get sloppy, tomorrow I'll push it alittle more...
Later all

Tuesday, October 13, 2009

Close call....

Hello all,
I'm on vacation and enjoying it, this morning I had to run into the office to tie up a couple loose ends, it was a beautiful fall day when i was heading out so i decided to take my motorcycle... As i was pulling into working i could feel that the weather was changing well by the time I left work it changed.....It was raining. Well I approached the first stop light, it had just started to rain so the road was water and oil, I noticed that the don't walk hand was flashing didn't realize that it had been going for a while, I decided to accelerate through the light, as I hit the gas the light changed.

Now I had to decide to run the red light or try to stop, I attempted to stop....I geared down and eased on the breaks...I realized I wasn't gonna make it, I squeezed the brakes alittle more, then I lost it, I felt the uneasy feeling of the rear end catching up tot he front end by going sideways....

I didn't panic, at this point the light was red, the other green, The cars at the light just sat there, they must have seen what was happening...... I hit the gas and accelerated pulling the bike straight, the bike righted and I went through the Red then pulled over to compose myself, then off home I went

Monday Myself and Heidi, Nathan and Chole went for a hike, It's call prospect Bay and it's a great walk along the shore.... Enjoy the pics.
Trying to do a hand stand..

Nathan taking pics down by the water with this $5 Yard sale camera.

Alittle help from photshop.

The Group of us...

Sunday, October 11, 2009

2009 Valley Harvest Marathon

Heidi was alittle nervous and upset at herself before this marathon, she didn't train as much for it and didn't feel aswell going into it, But she has been busy working and going to school (mid-terms), and just life in general....But I knew she would do well. She came in at 1:48.00..Congrats
Heidi putting her chip onto her shoe, we made sure it went on her fastest foot....every second

Heidi Trying to make herself feel good about her number.... Missing Church and this number...She thought the day may have a evil twist.

Heidi at the start looking alittle cold... pushed her way up with all the elite runners.

The First 100m, those hands still look alittle cold.

This pic is before the 1 Km mark, they went though the township and looped back.

The Host of the marathon was Acadia University in WolfVille Nova Scotia, a beautiful town and university.

This was the fastest Female.... it's all in the socks!

This is Heidi with the cheater, the female to the right took a shortcut, cutting off 3km, Heidi saw her sneak off, But Heidi still caught the cheater........

Feels great and sore....

Getting some fuel! Not too much Turkey is Next at Moms...MMMMmmmm

I'm proud of her!
The video below is s walking up to the start....


Quick Post: Congrats Heidi

(Heidi to the far Left)
I just wanted to make a quick Post say Congrats to Heidi who just ran her Second half Marathon, she completed it in 1:48.00, She did awesome I'm so proud

Friday, October 9, 2009

Sore Back

Well Yesterday I went to the pool for a bout an hour before work, I started out alittle rough I felt like I took a few steps backwards. Half was through my lesson I got things back on track and was able to get things done.

After the swimming session I had a Physio session booked so I head there to get my leg worked on. So the physio guy up the intensity on the exercises, which at the time felt good, but by the time I went to work my back felt alittle tight.

It was a busy night at work non-stop, so when my lunch came around I decided to chill down on the sofa in the lunch room, bad move, by the time my lunch was over I walked upstairs as if I was old man, My back was all seized up.

It doesn't help sitting ion the police car leaning over typing on the computer too, and of course near the end of the night I got in a foot pursuit with 2 guys, got one sore back and all...

So all day now I've stretching and trying to do anything to loosen up my back, tonight being a long weekend (Canada's Thanksgiving) and all will be crazy downtown..

Should be fun, I haven't forgot about talking about my new book, next post I guess...



Thursday, October 8, 2009

Going swimming / New book

I'm heading out the door to go swimming, when I get back I'll throw up a post got a new tri book loving it...


Monday, October 5, 2009

I didn't sink....

Well I went swimming again....

For something that I'm not too good at I really love going to the pool, I guess I can be thank full for that.

I find swimming fun and a good challenge. as I see small improvements in swimming I see myself getting that much closer to be able to go out there and Do a Triathlon...

So the last few times I went swimming I felt good and I was able to go up and down the pool one lap at a time and feel good, I'd take alittle rest then do another lap, I have been staying about 1 hour 15 mins and enjoying it trying to get as many laps in as I can, Today I decided to try 2 laps without stopping I did I few warm up laps then went for it and did it, I felt good too, So 2 other times during my swim I did it, during the end I was trying to work on my kick, I find my legs dropping alittle.... Any tips?

Question: For your First Triathlon how was your swim? Did you freestyle the whole time? How did u feel?


Sunday, October 4, 2009

Triathlon Blogs....

Since I am new to the triathlon world, I was looking for a site that had alot of triathletes blogs on it, I couldn't find it so I thought I'd give it a try to start on, so I started putting one together....

It's just a few Hours old, If you have links, blogs, websites that I should add, let me know!
Click here to view it


Saturday, October 3, 2009

Crystal Cresent Hike

A bunch of us from work have been going on Hikes all summer, I am lucky that are shift gets along so well. I know that were are other shifts that are at each others throat all the time.
So we went for the hike, the first part is through the woods then after about 30mins to come out to the shore line, then the rest of the hike is along the shore as you'll see it's a rock fun hike.
This is me doing Yoga postions at the top of the Hill, as you can see I lack the form!

This Is my bubby Ash, I got a ride out to the Hike with him, he's one of the really good guys at work thats always fun working with...

This is a picture as you may be able to make out of a naked guy, at the end of the Hike it goes past a nude beach area, also it was alittle weird there were naked guys walking in the woods and others sitting around, I think its kinda a "pickup" area.....
Besides that it was an awesome hike!

Friday, October 2, 2009

Got my Bike....

Well I got my Bike today,

The Bike I got was the Trek 1000 I paid $350.00 for it and got a trainer, spare seat,tube and manual with it.

I was alittle torn between the Trek 1000 and Trek 2300, but what made up my mine was that I jumped too late on the Trek 2300.

So my parents went on a driving vacation this week and on the way back they picked up the bike, they dropped it off and I made them supper.

I was looking over the bike and it looks great, the tires still have the rubber knobs on it, she bought it 3 years ago and only used it once, So I figure I better get it tuned up before I use it...

Swimming been great (long way to go tho), my running is improving, so I'm looking forward to getting on my bike....

Going for a Hike tomorrow, chat later


Thursday, October 1, 2009


It's been a busy crazy night, alittle slow now at 4am...spent the frist part of the night on the bridge.

So before work tonight I headed to the pool hoping my second time there would go better....

I felt confident as I walked in the pool, today I knew where the changeroom was.....

I got changed ino my sexy swimtrunks and headed out.. The pool was alittle busy, as I walked across the pool a lane was calling my name, the lanes were marked with yellow signs... The lane I was drawn to was labeled Slow.......

Well I have a new goal.... Step up from the slow lane to the medium lane.

Well back to work.... Later

Kenny (pic was taken tonight that's why it's soo dark)

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