No that doesn't mean this is going to be a long post. What it means is that for the first time in my life, ever, I was bored during the swim this morning. I really didn't particularly want to get in the water. Once in, I didn't particularly want to swim. Once I started swimming, I realized it just wasn't feeling together.
The girl in the next lane is a regular that swims 4 K every day. Normally I pass her every once in a while, swimming just a bit faster than she does. Today, I could still pass her, but just barely. She might be swimming faster, but I think really, it was me swimming slower. It's like I couldn't really get a grip on the water, and my stroke wasn't particularly smooth.
I figured to hang in there for a while and see what happens. It wouldn't be a surprise to click into the groove part way along. Well, that didn't happen. About what I thought was the 45 minute mark I looked at my watch and was astonished to discover I'd only been at for 31 minutes. That was depressing. I continued on, determined to get in at least 45 minutes, even though the schedule called for an hour. Normally I can lose myself in stroke details, tweaking finger shape, and trying subtle arm things. None of that worked today. All I could think of was my elbow hurting.
What can I say? 45 minutes. Done. Over with.
This evenings run was 5 x 10/1 with a few minutes walk to warm up and cool down, and stretching before and after. Not sure how far I went, since it was a noodley route around the neighbourhood that overlapped itself several times. I don't really feel like charting it on mapmyrun. I had trouble keeping my run slow enough to stay in zone 2. Much of it was bottom of zone 3, probably. Breathing was strong and regular, but not forced in the slightest. Pretty sure I could have carried on a conversation. Legs and feet felt fine. I was actually in a running groove for quite a bit of the time. I've noticed that I tend to slide my feet into my stride, so there's a bit of a scuff as my foot lands. Worked on trying to pick my feet up a bit, and plant them lightly right underneath my weight.
One of the freebies in the Canmore Oly race package was some foot butter. I'm really liking this stuff! Smells nice and isn't goopy.
Ironman Canada - DONE! What next?
Friday, August 8, 2008
Thursday, August 7, 2008
Zoomy Oly ride
Well, how about that. I didn't faint in the heat. IG wanted me to do a gradual aerobic build for 90 minutes, or a little more. I'm not very good at some of this stuff. There isn't much room between an easy pace I can maintain, and a pace I can't maintain for long. But I am getting better.
From the Oly I know I can do 40 K in about 90 minutes. So I decided to head out 22x, starting easy for a warm up and gradually building. Well, so much for that idea. A short way into the ride, a guy caught me, and we chatted for a while. I had to speed up slightly to stay with him. Turns out he had been in Chinook as well, and is planning on going to IMC. However, the effort of talking, and keeping up drove my heart rate to the mid 140's, and going up a hill he gradually started to pull away. Said bye to him, and eased back a bit.
There was no way I'd be able to build on that, so I settled for maintaining a brisk pace, trying to stay strong, and finish strong. It was a beautiful night for a ride, starting hot, but gradually beginning to cool down. At one point the smell of new mown hay took me back to my childhood. I didn't lose focus though. Every time cadence dropped, I changed gears. Pushed hard up the hills. And it all turned out super!
Tonights average pace is getting close to where I'd like to be. I felt strong, and could have kept going at this pace for a while.
29.3 Kph average pace, (starting easy, and actually waiting at one light for a minute)
45 K ride, of which the last 5 K or so was easy cooldown.
40 K in 1:22
87 average cadence
127 average heart rate, including cooldown
150 max heart rate
1450 calories
90 minute ride overall.
From the Oly I know I can do 40 K in about 90 minutes. So I decided to head out 22x, starting easy for a warm up and gradually building. Well, so much for that idea. A short way into the ride, a guy caught me, and we chatted for a while. I had to speed up slightly to stay with him. Turns out he had been in Chinook as well, and is planning on going to IMC. However, the effort of talking, and keeping up drove my heart rate to the mid 140's, and going up a hill he gradually started to pull away. Said bye to him, and eased back a bit.
There was no way I'd be able to build on that, so I settled for maintaining a brisk pace, trying to stay strong, and finish strong. It was a beautiful night for a ride, starting hot, but gradually beginning to cool down. At one point the smell of new mown hay took me back to my childhood. I didn't lose focus though. Every time cadence dropped, I changed gears. Pushed hard up the hills. And it all turned out super!
Tonights average pace is getting close to where I'd like to be. I felt strong, and could have kept going at this pace for a while.
29.3 Kph average pace, (starting easy, and actually waiting at one light for a minute)
45 K ride, of which the last 5 K or so was easy cooldown.
40 K in 1:22
87 average cadence
127 average heart rate, including cooldown
150 max heart rate
1450 calories
90 minute ride overall.
Wednesday, August 6, 2008
Flip (gurgle, snort, gasp, but NOT bonk!) turns
First swim in a pool in what seems like forever. Did 500 m warmup and a nice easy pace. The 5 or 6 50 m sprints that were strong but not quite all out, with 20 seconds rest. Then some more laps, trying to do flip turns in the deep end. I mostly got around, and I'm happy I didn't bonk myself. Then into the dive tank for some stretching and core work. I could really tell I hadn't done this for a while!
This evening I did a bit of stretching and went out for a 30 min EZ run. It started off really well. For my legs the whole thing continued really well. But for some reason about half way through my heart rate went from 120 up to peak at 134, even slowing down a bit didn't bring the heart rate down. It was going much faster than my breathing would have indicated. Not sure what that was all about. Overall average for the half hour was 123 bpm. Stretched more after. Feeling good.
Swim .75 max, run .5 hr.
This evening I did a bit of stretching and went out for a 30 min EZ run. It started off really well. For my legs the whole thing continued really well. But for some reason about half way through my heart rate went from 120 up to peak at 134, even slowing down a bit didn't bring the heart rate down. It was going much faster than my breathing would have indicated. Not sure what that was all about. Overall average for the half hour was 123 bpm. Stretched more after. Feeling good.
Swim .75 max, run .5 hr.
Tuesday, August 5, 2008
I have recovery spun. Or is that spinned?
KS, my wonderful massage therapist worked me over last night. Just as well she couldn't come on Sunday. On Monday I thought my legs were actually in pretty good shape. Left was still sore, but I ran back and forth down a long hallway at work without anything hurting. KS loosened things up a bit more, apologizing as I whimpered, and oddly enough, my legs actually hurt more afterward. Still, I stretched them out. She also found some tension at the base of my neck, and suggested that I might need to make some subtle adjustments to my bike setup.
Today was good, more stretching at work periodically. Stretched a bit before going for a short ride this evening. The plan was to have a fairly high cadence, but really low heart rate. I just went around the neighbourhood on a 7.25 or so K loop. Got around 3 times in an hour. Average cadence 81, average heart rate 101, and peak heart rate was 118. It's a really nice night for a bike ride. For a little while I wanted to get out and push myself around the loop, but I was good.
Today was good, more stretching at work periodically. Stretched a bit before going for a short ride this evening. The plan was to have a fairly high cadence, but really low heart rate. I just went around the neighbourhood on a 7.25 or so K loop. Got around 3 times in an hour. Average cadence 81, average heart rate 101, and peak heart rate was 118. It's a really nice night for a bike ride. For a little while I wanted to get out and push myself around the loop, but I was good.
Sunday, August 3, 2008
Canmore Oly
The day started really early. 4:10 am. On Saturday, in between seeing Susi and Julie off on the Road to Nepal, and having Indian food with them after, I scurried around getting all ready. Essentially the only thing I had to do in the morning was dress, take drinks and nibbles from the fridge to the car, and get going.
We arrived in Canmore at T1 in good time. The parking was tight, and some idiot in a big-ass pickup with a hitch that stuck out THAT far had to park right at the bottle of the bottleneck, bottlenecking things even more. This idiot made a bunch of people park on the road and walk in. I say, he (not likely it was a she) should be told at the finish line that he was disqualified before he even started, for parking like an idiot. That's an offence right up there with littering and creating a nuisance. The Group W bench is too good for him. I digress.
It was cold out. Probably 5 C. People were huddled up and looking at the pond dubiously. ('Quarry lake' if you know it.) Water vapour was coming off it, and you couldn't really see the far end, a whole 250 m away or so. I got Estela set up in T1, where I wouldn't have to go off the carpet. It was pointy gravel, and they had laid down not quite enough carpet.
Then up to the Biathlon building for T2 and all the other good stuff. Not much to set up in T2. Shoes. Hat. Chocolate milk in a thermos. Extra water. Milled around getting marked (cute body marker, almost as cute as Susi and nearly as tall as me.) But she just put my number (24) on me, not hers. Briefing, wetsuit on, then get a bus ride back to the lake. There was a bunch of people standing at water's edge, saying, "after you", and similar such things. Finally someone poked a toe in and said it really wasn't so bad. Then most people got in and swam around a bit. Really, it wasn't so bad at all. Standing around on the cold ground waiting was much worse.
In the water start. 3 laps counter clockwise in a rectangular pattern. Got one kick that grazed my cheek, since I saw it coming. Traded a bunch of elbows with others. The buoys were tiny. I didn't even try to sight them. Just followed the herd. Tried to swim smooth and long. I just can't breath alternate sides in a wetsuit. Just not enough air, and I'm not swimming much faster than in a pool.
Out of the water carefully, since this was where I cramped up last time. Handed in our safety swim strap, then up the long (300 m or so) carpeted pathway. I walked most of this, trying to relax my legs. No strippers. Sat on a rock just outside the tranistion area rather than flounder and thrash around surrounded by expensive bikes. This is where I badly cramped my right calf for a few minutes. Finally got the suit off and rubbed and stretched my leg. Into T1, dried my feet a bit, into socks and shoes. I thought about sockless, but it was still cold out and I haven't ridden without socks. The conversation in T1 revolved around jacket or no jacket? Arm warmer or no arm warmer?
Out of T1, right turn down the hill, and down to 3 Sisters Parkway. I was pretty cold here, and at one point I seriously checked to see if I was wearing shots. My thighs were burning and it felt like I wasn't wearing anything. I was pretty sure that had this been the case someone would have pointed it out to me. This is actually a nice road to ride on. The shoulder is pretty wide, and was mostly in good shape. I'd heard a rumour that Canmore had put the town sweepers on the road, but that wasn't true. There were a couple bad spots. Lots of volunteers dealing with motor traffic for us. The course runs along a mostly flat route, past where you'd turn off to get onto the highway, up a little hill, then turn around. I thought that there was really only two hills, at the beginning and end. Other people though it was really hilly. Maybe it was if your most recent ride wasn't road to Nepal. I'd love to see a tri use that road as an out and back. After about the first half hour I warmed up and never really thought about it again.
The ride was good. Greg had told me to not wear a heart monitor, and don't pay much attention to speed, just race by how I feel. We went back and forth, around the loop 4 times. There were several firsts. Estela was passed on the down hill several times. Just about all of them were wearing the sperm helmets as I think of them, so I didn't mind so much. I was really suprised at how much noise some of the tri bikes made! I'd go crazy if I had to ride that. There's a nice bit of stream at one point with some very soothing water sounds.
I went back and forth, trying to stay strong and consistent. I gradually slowed a little throughout the ride, but not as badly as I had feared. When I was coming up to the end of the third lap, I got all excited and though I was done, but then was looking through bike computer and realized I hadn't gone far enough, around once again. Susi's gerbil paid a visit here, getting me thinking about T2, and the run, how I was feeling, and wondering how Susi and Julie were making out on Lochend. It took a while to evict the little bugger, but I got my focus back, and headed up the hill to T2. The last bit up to the day lodge was a bit of a surprise since I hadn't remembered that.
Into T2, change, pee, head out for the run. I'm feeling pretty good here. The course was quite hilly at the beginning. I was wishing I had one of those ski trainer things for the downhill. The course was a paved path through a forest and really quite pretty. Each kilometer was marked, which is nice. Just before 2 K my running legs showed up, and we chugged along. Up and down hills slow and steady. Walked the aid stations. Aid station, I suppose, since it was on an out and back. I was looking at my watch every K, and without doing complicated math, or pressing the splits button, I was steady and consistent, and at a very good pace for me. About the 5 K mark I realized I was going to be able to run the whole thing, and I might even have enough in the tank for a strong finish. Well, not really a sprint, but I picked it up for the last K, and did it a bit quicker than the others. Crossed the line, and started nibbling. Yay!
Out to T2 and guzzled most of the thermos of chocolate milk. Still cold. Did some stretching, and walked all my stuff back to the car. Hung around for a few minutes waiting for the final people to come in, and they went straight into the award ceremony. Leaha, your name was drawn, and you missed out on a prize. Then to the day centre for a yummy meal.
Chantelle showed up. She had seen me on the course and given me some encouragement. We chatted a little bit. I never saw Leaha at all. Home. Linda drove, and I stretched my legs, and rubbed my calf. Humped everything in, showered, did laundry. Stretched more. I'm looking forward to KS, my massage therapist, pummling me tomorrow. Wrote up blog.
Greg told me not to pay attention to numbers this race, but I did look at bike computer and kept track of times on stop watch. Official time may vary. Besides, it would break Julie's heart if I didn't put some numbers in here.
1500 m Swim 28 min 48 seconds
T1 6:19, including the 300 m waddle
40 K Bike 1:31:38 (avg speed started at +28 Kph, gradually dropped to 26 Kph or so)
T2 3:08
10 K run 1:09:51 (split 34:35 and 35:16 for the two 5 K loops, which is essentially 7 min/Km pace.)
Total time 3:19:46
I'm thrilled! I'm not too pumped about the time itself one way or the other, but I'm thrilled about how strong I was on the run. For you guys, a 70 min 10K in an Oly might be cause for despair, but it's an excellent time for me for a run off the bike. My swim and bike times were right about where I thought they'd be based on recent training, but I haven't done much running lately. My run felt strong and steady, with little complaint from the legs. I never even thought about walking the hills.
In highsight, I could have pushed a little harder and maintained my pace on the bike. Or maybe I should have started out a little easier and pushed harder at the end. No complaints though; it was a super learning experience. Not sure I could have put more into the run, since that's the pace I've trained at, and I was trying to be careful of the right calf. Greg has already talked of breaking me out of that groove.
Of course, I got passed lots. That's just fine, since I was thinking of this as a shared heavy duty training day. I was just amazed at some of these people. At one point I'm doing 33 Kph UP a hill, and thought I was doing good. This guy with the most astonishing legs just screams past me. Seriously, you could use those legs in a commercial! And one girl just tearing through a gaggle of guys. "Passing left" she yelled, and totally chicked them. I had a really good time! I'd say I'd do it again, but the current date conflicts with Calgary Ironman 70.3, which I think is my 'A' race next year.
Weekly totals, including Oly.
Swim .5 hr
Bike 3.3 hr
Run 1.25 hr
Total 5 hr.
We arrived in Canmore at T1 in good time. The parking was tight, and some idiot in a big-ass pickup with a hitch that stuck out THAT far had to park right at the bottle of the bottleneck, bottlenecking things even more. This idiot made a bunch of people park on the road and walk in. I say, he (not likely it was a she) should be told at the finish line that he was disqualified before he even started, for parking like an idiot. That's an offence right up there with littering and creating a nuisance. The Group W bench is too good for him. I digress.
It was cold out. Probably 5 C. People were huddled up and looking at the pond dubiously. ('Quarry lake' if you know it.) Water vapour was coming off it, and you couldn't really see the far end, a whole 250 m away or so. I got Estela set up in T1, where I wouldn't have to go off the carpet. It was pointy gravel, and they had laid down not quite enough carpet.
Then up to the Biathlon building for T2 and all the other good stuff. Not much to set up in T2. Shoes. Hat. Chocolate milk in a thermos. Extra water. Milled around getting marked (cute body marker, almost as cute as Susi and nearly as tall as me.) But she just put my number (24) on me, not hers. Briefing, wetsuit on, then get a bus ride back to the lake. There was a bunch of people standing at water's edge, saying, "after you", and similar such things. Finally someone poked a toe in and said it really wasn't so bad. Then most people got in and swam around a bit. Really, it wasn't so bad at all. Standing around on the cold ground waiting was much worse.
In the water start. 3 laps counter clockwise in a rectangular pattern. Got one kick that grazed my cheek, since I saw it coming. Traded a bunch of elbows with others. The buoys were tiny. I didn't even try to sight them. Just followed the herd. Tried to swim smooth and long. I just can't breath alternate sides in a wetsuit. Just not enough air, and I'm not swimming much faster than in a pool.
Out of the water carefully, since this was where I cramped up last time. Handed in our safety swim strap, then up the long (300 m or so) carpeted pathway. I walked most of this, trying to relax my legs. No strippers. Sat on a rock just outside the tranistion area rather than flounder and thrash around surrounded by expensive bikes. This is where I badly cramped my right calf for a few minutes. Finally got the suit off and rubbed and stretched my leg. Into T1, dried my feet a bit, into socks and shoes. I thought about sockless, but it was still cold out and I haven't ridden without socks. The conversation in T1 revolved around jacket or no jacket? Arm warmer or no arm warmer?
Out of T1, right turn down the hill, and down to 3 Sisters Parkway. I was pretty cold here, and at one point I seriously checked to see if I was wearing shots. My thighs were burning and it felt like I wasn't wearing anything. I was pretty sure that had this been the case someone would have pointed it out to me. This is actually a nice road to ride on. The shoulder is pretty wide, and was mostly in good shape. I'd heard a rumour that Canmore had put the town sweepers on the road, but that wasn't true. There were a couple bad spots. Lots of volunteers dealing with motor traffic for us. The course runs along a mostly flat route, past where you'd turn off to get onto the highway, up a little hill, then turn around. I thought that there was really only two hills, at the beginning and end. Other people though it was really hilly. Maybe it was if your most recent ride wasn't road to Nepal. I'd love to see a tri use that road as an out and back. After about the first half hour I warmed up and never really thought about it again.
The ride was good. Greg had told me to not wear a heart monitor, and don't pay much attention to speed, just race by how I feel. We went back and forth, around the loop 4 times. There were several firsts. Estela was passed on the down hill several times. Just about all of them were wearing the sperm helmets as I think of them, so I didn't mind so much. I was really suprised at how much noise some of the tri bikes made! I'd go crazy if I had to ride that. There's a nice bit of stream at one point with some very soothing water sounds.
I went back and forth, trying to stay strong and consistent. I gradually slowed a little throughout the ride, but not as badly as I had feared. When I was coming up to the end of the third lap, I got all excited and though I was done, but then was looking through bike computer and realized I hadn't gone far enough, around once again. Susi's gerbil paid a visit here, getting me thinking about T2, and the run, how I was feeling, and wondering how Susi and Julie were making out on Lochend. It took a while to evict the little bugger, but I got my focus back, and headed up the hill to T2. The last bit up to the day lodge was a bit of a surprise since I hadn't remembered that.
Into T2, change, pee, head out for the run. I'm feeling pretty good here. The course was quite hilly at the beginning. I was wishing I had one of those ski trainer things for the downhill. The course was a paved path through a forest and really quite pretty. Each kilometer was marked, which is nice. Just before 2 K my running legs showed up, and we chugged along. Up and down hills slow and steady. Walked the aid stations. Aid station, I suppose, since it was on an out and back. I was looking at my watch every K, and without doing complicated math, or pressing the splits button, I was steady and consistent, and at a very good pace for me. About the 5 K mark I realized I was going to be able to run the whole thing, and I might even have enough in the tank for a strong finish. Well, not really a sprint, but I picked it up for the last K, and did it a bit quicker than the others. Crossed the line, and started nibbling. Yay!
Out to T2 and guzzled most of the thermos of chocolate milk. Still cold. Did some stretching, and walked all my stuff back to the car. Hung around for a few minutes waiting for the final people to come in, and they went straight into the award ceremony. Leaha, your name was drawn, and you missed out on a prize. Then to the day centre for a yummy meal.
Chantelle showed up. She had seen me on the course and given me some encouragement. We chatted a little bit. I never saw Leaha at all. Home. Linda drove, and I stretched my legs, and rubbed my calf. Humped everything in, showered, did laundry. Stretched more. I'm looking forward to KS, my massage therapist, pummling me tomorrow. Wrote up blog.
Greg told me not to pay attention to numbers this race, but I did look at bike computer and kept track of times on stop watch. Official time may vary. Besides, it would break Julie's heart if I didn't put some numbers in here.
1500 m Swim 28 min 48 seconds
T1 6:19, including the 300 m waddle
40 K Bike 1:31:38 (avg speed started at +28 Kph, gradually dropped to 26 Kph or so)
T2 3:08
10 K run 1:09:51 (split 34:35 and 35:16 for the two 5 K loops, which is essentially 7 min/Km pace.)
Total time 3:19:46
I'm thrilled! I'm not too pumped about the time itself one way or the other, but I'm thrilled about how strong I was on the run. For you guys, a 70 min 10K in an Oly might be cause for despair, but it's an excellent time for me for a run off the bike. My swim and bike times were right about where I thought they'd be based on recent training, but I haven't done much running lately. My run felt strong and steady, with little complaint from the legs. I never even thought about walking the hills.
In highsight, I could have pushed a little harder and maintained my pace on the bike. Or maybe I should have started out a little easier and pushed harder at the end. No complaints though; it was a super learning experience. Not sure I could have put more into the run, since that's the pace I've trained at, and I was trying to be careful of the right calf. Greg has already talked of breaking me out of that groove.
Of course, I got passed lots. That's just fine, since I was thinking of this as a shared heavy duty training day. I was just amazed at some of these people. At one point I'm doing 33 Kph UP a hill, and thought I was doing good. This guy with the most astonishing legs just screams past me. Seriously, you could use those legs in a commercial! And one girl just tearing through a gaggle of guys. "Passing left" she yelled, and totally chicked them. I had a really good time! I'd say I'd do it again, but the current date conflicts with Calgary Ironman 70.3, which I think is my 'A' race next year.
Weekly totals, including Oly.
Swim .5 hr
Bike 3.3 hr
Run 1.25 hr
Total 5 hr.
Saturday, August 2, 2008
Julie and Susie are off to the Road to Nepal
This very minute, they are probably pedaling their brains out up the long hill, or at the top, getting the first look at the steep hill, and the hints of distant hills. I hope they take a moment at the top of some of the hills to enjoy the view. It really is quite remarkable.
Susi was firm, Greg. Very firm. Would not even let me consider the possibility of coming along. Wouldn't even let me ride them out to 37th St on Estela, because then I'd want to follow along. I'm puttering around getting all packed up for the Canmore Oly. Legs are feeling good, with the odd twinge. I'll have to be careful to do a good warmup tomorrow.
Susi was firm, Greg. Very firm. Would not even let me consider the possibility of coming along. Wouldn't even let me ride them out to 37th St on Estela, because then I'd want to follow along. I'm puttering around getting all packed up for the Canmore Oly. Legs are feeling good, with the odd twinge. I'll have to be careful to do a good warmup tomorrow.
Pre-Oly warmup
Today was a very light workout.
Biked about 12.6 k around the neighbourhood, keeping cadence up and effort down. Three loops done in 10:30, 9:39, and 8:30 at an average cadence of 95. Then off the bike for a short run around a 2 K loop, and then a bit in the green space. Mostly chugged along, but did a few bits at a faster pace. Never got out of breath, but was up at the top of zone 3 briefly based on breathing. Ran in the park on grass, then did some stretching on the ball diamond bleachers. Legs feel pretty good. Just yesterday they were a bit tight, so I'm planning to stretch lots today. Home, SIGNED UP FOR 70.3!!! Stretched, showered, puttered around getting ready for the race tomorrow.
Picked up my race package yesterday, lots of goodies in it. Plus it came in a nice mesh bag with shoulder straps. It's not big enough for everything, but just about everything except the wetsuit will fit in it.
Looking forward to finally meeting Julie. Her and Susi are supposed to drop in before their ride on Nepal. I'm crushed and heartbroken that Susi won't let me ride with them today. Something about making me be good for the race, and giving the same advice IG would give. Maybe it's just as well.
More news after Canmore!
Biked about 12.6 k around the neighbourhood, keeping cadence up and effort down. Three loops done in 10:30, 9:39, and 8:30 at an average cadence of 95. Then off the bike for a short run around a 2 K loop, and then a bit in the green space. Mostly chugged along, but did a few bits at a faster pace. Never got out of breath, but was up at the top of zone 3 briefly based on breathing. Ran in the park on grass, then did some stretching on the ball diamond bleachers. Legs feel pretty good. Just yesterday they were a bit tight, so I'm planning to stretch lots today. Home, SIGNED UP FOR 70.3!!! Stretched, showered, puttered around getting ready for the race tomorrow.
Picked up my race package yesterday, lots of goodies in it. Plus it came in a nice mesh bag with shoulder straps. It's not big enough for everything, but just about everything except the wetsuit will fit in it.
Looking forward to finally meeting Julie. Her and Susi are supposed to drop in before their ride on Nepal. I'm crushed and heartbroken that Susi won't let me ride with them today. Something about making me be good for the race, and giving the same advice IG would give. Maybe it's just as well.
More news after Canmore!
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