Rest, eat, train. Swim, bike, run!

Coach Brock running Kona Finish line Ellie at Boston Finishline Coach Brock ready for the swim Ellie Bike fit Coach Brock running Swimmers at Sunnyside beach Coach Brock in the peleton Coach Brock at Ironman swim start Kona wrist band Coach Brock at transition 2 Coach Brock's riding buddies Coach Brock at the start line Coach Brock coaching Coach Brock on his bike Coach Brock


Physical fitness is comprised of two concepts: general fitness (a state of health and well-being) and specific fitness (the ability to perform aspects of sports/occupations). Both are achieved through exercise, good nutrition and adequate rest.


Health is the general condition of a person in all aspects. It is also a level of functional and/or metabolic efficiency of an organism, often implicitly human. "The state of being free from illness or injury".


Wellness includes not only wealth and employment, but also an individual's environment, physical health, mental health, education, recreation/leisure time, and social belonging.

Oakville Half Marathon

Brock running down a street in Oakville
I finished the Oakville Half Marathon in 1:36:10. A far cry from a PB and slightly slower than I was realistically hoping for but I placed 33/156 in "Men 40-49", 91/415 in "All Men" and 106/736 "Overall". I guess I can live with that...

Wasaga Beach Triathlon turned Duathlon

Running through ankle deep water
The wind and the rain was too much and too heavy so they changed the Olympic Tri to a Duathlon of 5km Run, 29km Ride, 5km Run. The rain was crazy at times and the wind was relentless... but I kinda enjoyed it! What's wrong with me?!?! I finished in 1:43:10. I placed 16/37 (Men 40-44), 108/187 (Men) and 124/270 (Overall).

Alberta Challenge Triathlon

Standing in the lake before the race
It's always awesome to set a new Personal Best and I set two in one week! First I cut 6 minutes off my best Sprint Tri at the STARRT Triathlon and now I have cut 19 minutes off my best Olympic Tri! My final time was 2:53:39. I came in 3rd in my division and 16th overall (previous best Olympic Tri was 3:12:17 back in Aug 2010).

St. Albert Road Runners Triathlon

Photo of my bike in transition
I've done this race a few times before. In 2008 I did it in 1:42:08 (on a hardtail mountain bike), in 2009 I did it in 1:27:55 (on a cyclocross with nobbies) and in 2010 I did it in 1:22:20 (I think I had my road bike by then). This year I did it in 1:16:24. Nice! A 6 minute PB is always a nice feeling.

Shoreline Multisport Festival

Brock starting the second loop of the run
Eleanor and I were looking for a race she could do between the Ottawa Race Weekend in May and the Victoria Goodlife Marathons in October and she stumbled on the Multisport festival in Rochester NY. Seemed perfect. Half Marathon on Saturday for her and a Sprint Triathlon on Sunday for me. Then I saw that there was a special (very cheap) price if you did both races. So - what the heck!?!?

Ironman 70.3 Syracuse

Photo of Brock before the swim

113.14km (70.3 miles) and 6:21:11 later - I am IRONMAN!

What a day! What a trip! Awesomeness! I finished an Ironman event and (for the most part) exceeded my own expectations. That is good enough for me... this time.


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