A Runner's Tale

Self Transcendence Triathlon

2011-08-15T15:10:00.000-07:00

I hesitated for a few precious seconds before slipping beneath the cool blanket of water. Despite being overcast, the visibility was surprisingly clear and I fixated on the frantic thrashing of some feet in front. But, just like a salmon vigorously making its way upstream, in a flash the feet were gone and I was left staring at a few random bubbles. As so I scanned my field of vision for some more feet. After swimming for a couple minutes I looked up to ensure I was going in the correct direction, and to check out the pack I was with. Turns out I was in a very small pack of two. As for my direction... tracking a red buoy amid a mass of red swim caps is easier said than done. All that came to mind was the 80’s song, ‘99 Red Balloons’.

The last time I raced a triathlon was August 1999. Since that time a lot has changed: marriage, a house, two children, an enjoyable career, a few grey hairs, and not least glasses. It’s the subtleties of life that can easily be taken for granted. Turns out, trying to locate a buoy 500m away when you’re near-sighted and not wearing glasses, is difficult at best. All I could do was smile.

With only seven swims in the last dozen years, the last few hundred meters were a tad desperate. The joy I felt grew exponentially as I a) was able to see bottom, b) could stand, and c) slowly began exiting the lake.

The next 1’46” was a blur as I struggled to take off my wetsuit and put on my helmet and bike shoes. That said, a benefit from a slow swim is that the transition was remarkably empty and I was able to clip into the peddles without having to worry about anxious competitors.

Maybe it’s due to some marathon wisdom I picked up over the last five years, but once I settled into a comfortable rhythm on the bike, I took my time moving through the field. With a limited cycling base, I tried to avoid crossing the anaerobic threshold and consequently was conservative on the hills while tapping out a metronomic tempo on the flats. I’d been targeting my return to the sport for three years, and on that early summer morning I continued to grin and count my blessing, fully appreciative of every moment.

With about 500m left on the bike, I used a slight downhill to slip my feet out of the shoes and soft peddled into transition. Despite not having elastic laces I was pretty happy with my second transition (1’03”), and glided out onto the run course feeling smooth. Perhaps it has more to do with expectations than reality, but fearing the worst, i.e. tired heavy legs, I started conservatively and felt nothing but a silky effortless stride. Feeling comfortable so early in the run, I told myself to run controlled and relaxed until 5k, re-evaluating afterwards. Once exiting the water, only one person passed me the entire race, at about 5k into the run. I remember debating picking up the pace, but instead opted for a controlled/enjoyable second half.

Cruising toward the finish line, I could hear Ally cheering, and saw Isla jumping up and down while clanging an old cow bell. Twelve years was far too long in-between races, and yet with no pressure and racing for nothing other than sheer enjoyment, I executed one of my best performances. I crossed the line thoroughly happy, with no excuses, having just relived my youth. It was everything I’d anticipated and more. Results here.

Training: 2:19:08, 14/199 OA, 4 AG, 1,500 swim 27:01 44th, 40k bike 1:10:46 20th, 10k run 38:33 8th

Vive Le Tour

2011-07-04T15:32:00.000-07:00

Given how flat my legs were feeling a week earlier, I managed to pack some solid training into the last seven days. While meandering along the Colquitz River, Monday saw a reintroduction of speed into my running regime. There’s no substitute for the track, but the relatively flat trail makes for a beautiful commute. By the time I’d wrapped up two more rides, Wednesday’s jaunt into work was somewhat sluggish, but a change of venue along Cadboro Bay more than made up for the lacking quality.

The highlight of the week, apart from the start of the 2011 Tour (and ensuing three weeks of French cuisine) was my second club ride in twelve years. After meeting up with my brother-in-law we joined the Island Racing Club (IRC) for their weekly Thursday evening session. With a strong tailwind, the group stayed together as we looped around the peninsula along quiet farm roads toward Sidney. Once there, the games began. I had been warned. Apparently the message is in the detail.

Much like Alberto Contador, my positioning wasn’t ideal, and as we turned into the wind I watched the elastic snap and had to put in a massive effort to regain contact with the peloton (the C-group had been spit out the back). The subsequent 5k can only be described as desperate. I knew where I needed to be, but despite every effort could only watch the A-group surge up a long gradual hill and off into the distance. At this point, Chris (my unlucky companion) and I were stuck in no-man’s land, i.e. running scared from the hoard behind (B-group) but unable to regain contact with the front runners.

With the once favourable wind, pushing steadily on our helmets like an ogre’s hand we switched into time trial mode and suffered our way home. I couldn’t have asked for anything more. Despite my aching legs, all I could do was smile and slowly sip a cold beer while listening to tales of grandeur after the ride was finished.

Training:
Jun 27: A.M. run 29:59, P.M. run 1:04:48 w/ 6x3’ (3’)
Jun 28: A.M. bike 75’ w/ 5xhills, P.M. bike 60’
Jun 29: A.M. run 1:25:06 w/ 6xstrides, P.M. run 25:13
Jun 30: bike 2h+ w/ 60’ TT
Jul 01: day off (scheduled)
Jul 02: run 1:00:35 w/ 5x1’ (1’), 15’ T, 10’ T, 5’ T
Jul 03: bike 2h30 w/ 60’ FBG

You Have a Big Belly

2011-06-27T16:00:00.000-07:00

After a solid two week training block including one race, I was eagerly looking forward to some rest. Back in ‘the day’ when I was running with Wynn Gmitroski, he’d prescribe two days off during his recovery weeks. At the time I didn’t think much of it, but after reflecting on my performances the results speak for themselves. I came across a similar approach to adaptation when working with Jon Ackland in the late 90’s, again, with good results. And so borrowing from the best, I’d scheduled myself more of the same.

What I didn’t take into account was the lingering effect of last Sunday’s ride, and my recovery not occurring until the back end of the week. Needless to say, I was listless until Saturday.

Monday’s run was rough; I was tired, late in leaving work, and my legs ached. Thankfully I was running through some of my favourite urban trails and I was able to slip into a comfortable rhythm. The rest of the week rolled along nicely until I jumped into the pool on Thursday evening. After a short warm-up, I threw on some paddles and pull-buoy, and glided through 3x400m. I remember feeling quite chuffed (I typically sink) up until the point a fish slipped into the lane beside me. As I splashed throughout the next set, 4x(1x100, 4x25) the ease with which my webbed neighbour swam left me wanting. I keep reminding myself, it’s all relative.

On Sunday I bolted on some borrowed aerobars, and with nothing but empty roads and sunshine chased my dreams through some rolling farmlands. As I powered my way along a newly paved section of road, I vividly remember looking down and seeing a shadow of my former self... this was pure, untainted fun!

Later that morning while helping Isla with a bird house, she turned to me and innocently announced, “Daddy, you have a big belly”. That afternoon, for the first time in a dozen years, I inched my way into my wetsuit. It still fit. Barely. What belly?

Training:
Jun 20: run 57’ w/ 3x10’ (2’)
Jun 21: A.M. easy run 24’, P.M. rolling bike 65’
Jun 22: steady run 65’
Jun 23: A.M. easy run 25’, P.M. swim 2100m
Jun 24: easy bike 20’
Jun 25: day off (scheduled)
Jun 26: Brick w/o: bike 70’ w/ 30’ TT, run 5k T

Twilight Shuffle 5k

2011-06-20T15:55:00.000-07:00

On a muggy nondescript Tuesday afternoon, I stood outside work patiently waiting for my friend to show. We were about to embark on our pilgrimage to Chemainus, a sleepy town 80k north of Victoria which holds an annual race celebrating the arrival of summer. What started out as a flat, fast 4-miler, has turned into a twisting, lumpy (the course passes through a lumber yard) 5k. Regardless, my highlight is always the post-race thirst quenching pints at a local pub. Classic.

Larry arrived on time, and after a quick pit stop for bananas and Gatorade we were off. Three hours later we were standing in the middle of the picturesque little town, toeing the line with 328 other competitors. The field was relatively weak, but with Kevin and Lucy (both my nemesis) on either side I wasn’t going to be lacking any competition.

Apart from a local 8-year old kid confusing 5k with 200m, the start was uneventful... bordering on relaxing. I knew my fitness was lacking, and had decided to follow Lucy and Kevin for as long as I could. What I didn’t anticipate was Kevin also being off form, and as we split the few kilometres everything slowly started to make sense. Lucy gapped us at the turn-around, and Kevin and I continued to play cat-and-mouse until the final 400m climb where I managed to sneak in front with what will go down in history as my slowest 5k ever, so far.

Heading into the event, my expectations weren’t high but neither was I anticipating running that slow. If I can take something positive away, apart from the sheer enjoyment or racing and a few good pints with friends, it would be an increasing desire to perform well. Apathy hasn’t set in yet. Results here.

As for the dark side of my training, i.e., the swim and bike, everything was going... swimmingly, until Sunday morning. I was at the end of a 60’ big gear tempo piece and feeling really chuffed. It was at this exact moment, that I happened to come across (in the opposite direction) competitors from a Half Ironman event. As everyone flew passed me dressed in aero helmets and slick skin-suits, my confidence started to melt. My last triathlon was 12-years ago, and apparently a lot has changed. I just hope none of this underlines my enjoyment on race day.

Training:
Jun 13: bike 75’ w/ 6xhills
Jun 14: A.M. easy run 22:54, P.M. Chemainus Twilight Shuffle 5K, 17:59 (PW), 3:36 km/pace, 6/328 OA, 2 AG
Jun 15: bike 80’ w/ 4x (5' 80%, 5' 85%)
Jun 16: A.M. run 1:25:10 w/ 10xstrides, AFT. easy run 23:24, P.M. swim 1,800m
Jun 17: A.M. bike 75’ w/ 10’ big gear
Jun 18: day off (scheduled)
Jun 19: bike 2h25 w/ 60’ big gear

Tilting Upward

2011-06-13T15:37:00.000-07:00

With gray clouds threatening overhead, I sat under the awning of Fol Epi Bakery and gazed out over the waterway. I’d just finished my twelfth ride in as many years, and as I gently blew at the steam snaking across my cup I basked in the joy that accompanies numb legs.

It has been well over a decade since I’ve trained for a triathlon, and I haven’t been able to discern if my joy is based in the moment, or if I’m caught up reliving the past (I turn 40 in a little over two months). The answer to that question can be addressed partly with the fact that it has taken me three years to register for this race. This morning as I rolled out onto the side street with tired legs, there was little doubt as to where my enthusiasm lay.

My self-inflicted scheduled called for half a dozen hills. Back in ‘the day’ I’d have ventured to the Observatory, but short on time and leg power, I found myself weaving through the deserted avenues of Gordon Head in search of variety and a road that tilted up. I wasn’t disappointed and settled on doubles of: Sinclair 450m (10%), Cadboro 800m (6%), and Mt. Tolmie 650m (8%).

The reintroduction of the cycling coupled with the odd dip in the pool has resulted in my running being pushed the side. Or at least that’s how it feels. To accommodate the bike, I’ve had to move my long runs to Wednesday. And if last week’s jaunt, a strenuous post-work 1h15 is anything to judge by, the shorter duration is more than compensated by the persistent fatigue and heavy legs. This is only going to be made worse by tomorrow’s 5k race, aptly named the Twilight Shuffle.

Until later...

Training:
Jun 06: A.M. easy run 24:12, P.M. run 53:26 w/ 10x80” (2’)
Jun 07: bike 80’ w/ 5xhills
Jun 08: A.M. easy run 23:56, P.M. steady run 1:15:50
Jun 09: A.M. bike 75’ w/ 3x (5' 80%, 5' 85%), P.M. swim 1,800m
Jun 10: A.M. easy run 22:28, P.M. run 47:45 5x6’ (1')
Jun 11: day off (scheduled)
Jun 12: steady bike 2h40

VTS #2 - Open 3,000m

2011-06-03T14:24:00.001-07:00

Triathlon 101

2011-06-03T13:39:00.000-07:00

With a lacklustre Giro wrapped up for another year, and the Canucks in the Stanley Cup Finals I’m now living vicariously through an entirely different breed of athletes. That is not to suggest that I haven’t been able to whet my own appetite in the athletic arena.

A few weeks ago I had the distinct pleasure of swimming my way through the Oak Bay Half Marathon. Now, as I live on the edge of the Pacific I’ve become accustomed to precipitation in all its forms. But despite this experience, I can’t recall ever being that drenched in a race. Ever.

I knew heading into the event that my fitness was building and consequently didn’t have high expectations. Based on my recent 10k, and with minimal tempo/long runs I envisioned a drawn-out 1h21. Considering I had to walk at 14k, I’m quite pleased with my 1h22, albeit my slowest half since 1999.

3:44, 3:50, 3:50, 3:57, 3:44 (19:05)
4:00, 3:57. 3:43, 3:58, 4:04 (19:42)
3:57, 3:59, 4:03, 4:29, 4:00 (20:28)
3:58, 4:00, 3:57, 3:56, 3:55 (19:46)
3:37

With Oak Bay wrapped up and my flats dry, my focus for the next two months has significantly shifted as I attempt my first triathlon in 12 years. I’ve been batting the idea around for a couple years but with Ally pregnant in ‘09, and the birth of child #2 in ‘10 the timing wasn’t ideal. It wasn’t until nattering with Rumon a few months back that I realized waiting on the sideline isn’t nearly as fun as participation, regardless of one’s conditioning. A few weeks later, with a program taped to the fridge and my commuting mule tuned-up ($500), all that was left was to jump back into the pool.

And so it was, last Thursday I tentatively slipped into the shallow end, ducked under the surface and pushed off the wall taking that opening stroke with nothing but possibility and 25m of water in front of me. I managed to dogpaddle through my first w/o in over a decade, and as my 50s gradually ebbed from 40” toward 50”, I exited the pool, twilight overhead and a smile on my face. Everything hurt.

Training:
May 15: Oak Bay Half 1:22:38, 12OA, 1 AG.

May 16: day off
May 17: bike 75’ w/ 1xhill
May 18: run 54:41
May 19: bike 60’ w/ 2x(5' 80%, 5' 85%)
May 20: 56:22 w/ 2x8x30” (30”/3’)
May 21: day off
May 22: bike 1h30 steady

May 23: run 47:18 w/ 6x1’ hills
May 24: A.M. bike 75’ w/ 4xhills, P.M. bike 60’
May 25: A.M. run 26:27, P.M. run 1:22:54 w/ 8x30”
May 26: A.M. bike 75’ w/ 3x(5' 80%, 5' 85%), P.M. swim 1,600m
May 27: run 55:48 w/ 3x3x30” hills (10”/2’)
May 28: run VTS 3,000m 10:12, 6 OA, 2 AG
May 29: bike 2h20 mountainous

Giro d ‘Italia

2011-05-11T16:08:00.000-07:00

My enthusiasm of cycling and passion for racing began over 15 years ago while living the life of a triathlete. What began as supplemental training quickly morphed into a developing obsession. Although I never committed to the sport, my ability on the bike quickly surpassed that of my running and I was fortunate to win a few races. Those events taught me more about suffering and commitment than I experienced in the subsequent 10 years. All this ended however when my focus shifted and I embarked on a career as an accountant.

Despite my bikes being relegated to commuting mules, I still continued to follow the sport. A decade or more later, I found myself beginning to prepare dinner on a warm summer evening in July. I was starring out at our garden, absorbed in the light as it played on the leaves, all the while listening to the highlights from the day’s stage of the Tour. At that exact moment I opted to combine my love of cooking with my continued passion for cycling.

My compulsive personality only added fuel to the fire, and several years ago I began a tradition of only cooking: Italian food during the Giro, French throughout the Tour de France, and Spanish cuisine while the cyclists raced the Vuelta. Only a few stages into this year’s first grand tour and I haven’t missed a beat.

As for my running, the legs took a surprisingly long time to recovery from the TC10k. I’m not sure if it was the aggressive downhill running or some well-worn flats, perhaps both. Regardless, I didn’t attempt any speed work until the following Friday and even then I pulled up short, only completing 2.5 of the scheduled 3 reps. Yesterday felt much better, borderline fast!

Following through on an earlier commitment, I’ve registered to run the Oak Bay Half Marathon this weekend. My main objective is to mix up my training this summer, i.e., race unfamiliar events, in an effort to run myself into shape. Now, if only the sun would come out:)

Training:
May 2: day off (unscheduled)
May 3: easy 45:38
May 4: A.M. easy 32: 11; P.M. easy 26:14
May 5: steady 1:02:02
May 6: 1:06:20 w/ 3x(5’ 10kE (2.5’), 2.5’ 5kE) (2.5’)
May 7: day off (scheduled)
May 8 steady 1:38:11

May 9: easy 40:37
May 10: 1:04:47 w/ 12x1’ 5kE (1’)

TC10k Report

2011-05-03T14:53:00.000-07:00

A few nights ago I watched an old Billy Bob Thornton flic, ‘Friday Night Lights’. The film is based on H.G. Bissinger's book, which profiles an economically depressed town and their heroic high school football team. As I lay in bed that evening, I couldn’t escape the stark contrast between football and running. The following morning as I toed the line for the 22nd Times Colonist 10k, I would have nobody running interference or blocking competitors from my path. There would be no time-outs. And, as this wasn’t a relay event any midrace substitution would be frowned upon. Luckily I find the loneliness of a runner quite intoxicating.

After taking some extremely harsh drugs two weeks earlier, I finally kicked the bronchitis and accompanying ailments from my system (over the course of four months, and three doctors, it has been a long time coming). And so, as I stood on the far right of the second row, ahead of an estimated 13,000+ participants I couldn’t be happier to be racing in the event despite a truncated training program (that's me in the green singlet, 800m in).

Starting at the pointy end of the race typically means being surrounded with athletes lacking a sense of humour, and Sunday was no different. That said, I remember Brad asking Shawn (?) what he wanted to run that morning. His response, “10k”… a dozen or so runners instantly cracked up, and Brad was left red in the face (thanks B).

The start was quick; apparently the beautiful Inner Harbour added more than a touch of inspiration to the morning. We were running a new course which rolled for the first few kilometres. Knowing this, I ignored my marathon ‘steady-as-you-go’ mantra, and instead attacked the downhill sections as I tried to maintain rhythm and pace. Despite the aggressive start, I was surprised at how comfortable I felt but apparently I wasn’t the only one with the same game plan. At this point there was a small group of four dangling 100m in front and notwithstanding my best efforts they continued to stay there.

With the Sooke 10k (38:35) as a recent guide, I didn’t know what to expect from my body. Sooke is a harder route and I was unsure how much my ill health had played a role. This would be the first time in years where I had no expectation and instead ran unabated.

Typically between 5k and 7k the race starts to ‘feel’ hard, this is made doubly difficult at the TC as the only major hill of the race appears right after the 5 km mark. I was prepared for this, and although the elastic stretched I hung on for dear life as I desperately tried to maintain contact with the group.

As the race entered the final stages I slowly began to reap the rewards of my desperation and passed over a dozen people. With 3k remaining I let gravity take over and pushed hard on the long gradual downhill passed the Coast Guard station and toward the finish. As I crossed the finish it was the first time in ages that I was truly happy. Running can be such a fickle sport, and your happiness can easily be measured in seconds or someone else’s result. For me, Sunday was all about enjoying the freedom to run… nothing else.

3:22, 3:47, 3:42, 3:34, 3:46 (18:11)
3:48, 3:45, 3:32, 3:30, 3:38 (18:22)

Training: TC10k 36:33, 12/401 AG, 55/10,214, 3:40 pace/km

Times Colonist 10k

2011-05-02T16:00:00.000-07:00

I ran the TC 10k this weekend under fantastic conditions. I'll report more later, but in the interim have a look at this video that Chris put together.

Sooke River 10k

2011-04-19T09:53:00.000-07:00

This luckless race has single-handedly crushed any latent desire for a marathon this year. The only thing racing this weekend were delusions of grandeur running through my head.

Just before leaving the house I checked the progress of a friend who was racing in Vienna. He’s run more than a handful of ‘thons over the last few years, his inaugural performance in Dublin ’04, 4:06:22. After following his training for a couple years we managed to connect in Boston two years ago where we bother suffered through a cold, windy day. I’ve continued to follow his training over the last few years and was ecstatic to see he’d finally managed to achieve his dream of a sub 3-hour performance, 2:59:35. He may not be the most talented athlete out there, but what he lacks in skill he more than makes up with determination, grit and tenacity. On more than one occasion he’s been a true inspiration.

And so, with the car packed we drive out to Sooke, Isla wondering whether or not there’d be a park to play in, Ally trying to calm Corbin and me daydream of a fall marathon. Fast forward a couple hours and my fantasy world had come crashing down to reveal a bitter cruel reality.

With a cold sweat clinging to my forehead, I knew immediately after the warm-up that I was in trouble but didn’t expect the worst. At about the 3k marker, I remember a Justin Bieber look-a-like passing me and asking if I was okay, he thought my shoulders looked tight? Who asks that sort of question mid-race, particularly when you’re less than five feet tall? The same rug rat, congratulated me on my performance after the race, “good job out there” I remember him saying… all I could do was smile: 3:33, 3:45, 3:44, 3:43, 3:58, 3:58, 3:59, 4:12 (hill), 3:52, 3:35

In all seriousness, I’m not too worried about the race. Sure it was my second slowest 10k ever, having only run slower in my debut as a runner back in ’93 (46:03 at the UVic 10k). But as I’m struggling through the lingering effects of my recent cold, I’m not too surprised with my performance. What hasn’t escape me thought, is my clear desire to run two minutes faster at the upcoming TC 10k.

Sooke River 10k, 38:35, 3:52km/pace, 27 OA, 4 AG,

Down but Not Out

2011-04-15T14:53:00.000-07:00

It first raised its ugly head almost three weeks ago. What started out as an inconsequential cough and a slight ache, quickly turned violent. Ally was out in the first round, didn’t really stand a chance given how rundown she’s been.

Next up was Isla; the little rascal had no idea what hit her. Still, it takes more than a four day fever to knock her down. Instead what ensued was an irritable, often peculiar, and surprisingly active little girl.

Alas, last weekend it was my turn. The first symptoms arose on Saturday evening but I decided to drown them in alcohol. It almost worked. I woke the next morning not quite right, but hoped for the best. I was also slated to run a fast 5k that morning. I was dressed and heading out the door when I realized I’d left my watch at work. This was a sign. Either a) I was an idiot for even considering to run and should stop before things got worse, or b) I was an idiot for trying to run hard, and instead should forgo the time trial and enjoy the beauty in a hard (untimed) effort. Either way I was an idiot.

Fast-forward a few hours and the fever had a firm grasp, not to release me from its hold for a further 96 hours. Thursday afternoon my health improved and with the Sooke 10k still on the backburner, I decided to stretch my legs on the way home. Surprisingly, my pins were okay, perhaps a tad awkward but as I looped around Swan Lake the pickups felt comfortable, 12x20” (40”). What wasn’t comfortable was the cold sweat upon returning home. Beggars can’t be choosers.

Although not 100%, I’m looking forward to racing this weekend as it has been six weeks since the Bazan Bay 5k, and the TC 10k is only a fortnight away. The race will also give me some idea of my current fitness level, and hopefully will blow away a few cobwebs.

[photos: Swan Lake Nature Sanctuary]

Canine Fuelled Rage

2011-04-08T10:28:00.000-07:00

For the first 18-years of my life, I lived in a house with at least one dog. That experience began in Australia with a gentle giant, a Great Dane named Duncan. Fast forward a few years and the contrast couldn’t have been more exaggerated as I found myself in a completely different world, enjoying dogsled racing in Canada’s barren north.

Since those early years I’ve slowly came to the conclusion that I’m not a dog person. It’s not that I don’t like them, but the urge to have a canine in the house has constantly been outweighed by the necessary upkeep.

Last Sunday, 2k kilometres into a planned 10k tempo session at Elk Lake, I was shocked to find a German Sheppard/Golden Lab gnashing at my right leg. Okay, he was barking loudly but the teeth were mere inches away. While this was going on, the owner was shouting at ‘me’, trying to reassure me that the damn dog wouldn’t bite. Not the comfort I was looking for.

What came next was far from thoughtful, as all I could muster were two loud, often linked words, “f’k you”. Again I was told that the dog wouldn’t bite, and again my vocabulary was left wanting. In the end the dog didn’t bite, the owner got an earful, and I ran the following kilometre at 5k pace rather that a controlled 10k tempo.

The (interrupted) session was to build on the previous weeks 5k where I ran a controlled 18:35. My goal was to hit around 37:50 (approx. 3:47s). As the markers around the lake are a tad off, I wasn’t too worried about the splits but instead concentrated on a smooth steady effort (37:22), splits as follows: 3:37, 3:23, 3:54, 3:34, 4:00 (18:31) 3:46, 3:50, 3:56, 3:55, 3:22 (18:51)

Yesterday, under some much welcomed but rare sunshine I returned to the Lochside Trail to run another timed 1,500m (duplicating a session I did two weeks ago). This time around I split the 1,000m in 3:22 and finished 4:59, 10” faster than before. All signs pointing in the right direction.

Enjoy the weekend, and watch out for those dastardly dogs!

Lochside Trail/Track

2011-03-28T13:07:00.000-07:00

I’ve completely abandoned getting in any track workouts this spring. The only way I could make it happen would be to head out after the kids are in bed, and although possible the idea of running intervals at 8:00 p.m., alone, is less than exhilarating.

And so with the tracked no longer a (viable) option, I had to improvise twice this week to accommodate some interval training. Wednesday called for a 1,500m TT, nothing terribly fast but a little something to introduce some speed. After jogging home from work I passed our house and trotted down the path to the beginning of the Lochside Trail. There is a post just down the corridor from where I live, but unfortunately the subsequent post was removed last year. After a quick search though, I found the slight depression that now bodes as a kilometre mark.

I jogged on the spot for a bit, waiting for a cyclist to pass before launching down the trail. My goal was a 5:09 1,500m. The words ‘slightly desperate’ best describe the following 1,000m, which quickly turned to ‘frantic’ I split the first 1,000m in 3:25. Although on pace, my perceived effort had me running 10” faster. I’m an idiot. At that moment I struggled to tune out he negative self-talk, and instead focused on the following 105” until my watched beeped 5:09. I don’t remember 1,500m ever feel so uncomfortable. What I do recall quite vividly is running 10x800 on 2:34, seemingly backwards and having it feel far more enjoyable. The mind is a cruel mistress.

Fast-forward a few days, and I was back down on the trail this time running a 5k TT. Again, nothing terribly fast (approx. 18:56) but a foundation to build some speed upon over the next month. With the wind howling and no feedback for 1,000m I misjudged the opening segment but quickly settled into something… reasonable. The challenge with the trail is that the markers aren’t entirely accurate, but do average out over a longer distance. Although the middle piece was slower than expected I suspect the previous kilometre was short: 3:29, 3:41, 3:53, 3:48 & 3:44 totalling 18:35.

Perhaps more important than both these sessions was the fact that this week marks the first time in almost three months where I didn’t feel under the weather. With the TC 5-weeks away, I’m cautiously optimistic. The photos are random shots along the Lochside Trail, the blue sky snapshot taken under much warmer conditions.

Tenacious

2011-03-22T13:26:00.000-07:00

When I used to play field hockey, the team quickly gave me the nickname, “tenacious”. For full effect, pronounce it in the same masculine manner as you would Aquilinus, Maximus or Tiberius.

Although I had great hand-eye coordination and stamina, my play making ability was left rather lacking. To make up for this shortfall, I would doggedly hound the other players, ultimately forcing them to make mistakes. I miss the game.

As I sit here though, struggling to overcome my third cold of the year the idea of possessing sufficient energy to be anything but anaemic is a distant memory. I think a large part of my fatigue is due to the “black hole of exhaustion” that accompanies parenthood about 6-8 months after the birth of a child.

I experienced a similar sensation about 10 months after Isla was born, and unfortunately for me about 4-weeks before the Boston Marathon. And before I go too far, I don’t mean to suggest my weariness could ever compare to that of my wife’s… men just don’t have the necessary stamina. However, after 240+ interrupted sleeps, coupled with a cold wet winter and a low immune system… I’m tired. Perhaps I should stop here.

As for my running, after taking a couple days off last week, I managed to squeeze in a few workouts. Wednesday’s session was supposed to be on the track (5x1200m) but once again the Colquitz Trail was my chosen battlefield. If they ever decide to hold a race there, I’m going to have a clear advantage. And I unequivocally blame work for shortening Friday’s tempo session, but perhaps it was for the best. Sunday though, that was one for the ages… a thoroughly enjoyable, sunny trail run along the Jocelyn Hill Ridge Trail (thanks RC).

And something completely unrelated, a new song c/o RC (thanks again):

http://www.youtube.com/watch?v=qQYpF2pCkLI

Training:
Mar 14: Day off (sick)
Mar 15: Day off (sick)
Mar 16: 1:04:02 w/ 5x4’ hard (4’)
Mar 17: ridiculously slow & painful 1:13:24
Mar 18: 35:55 w/ 30’ tempo
Mar 19: Day off (scheduled)
Mar 20: 1:48:51 undulating

Bazan Bay 5k

2011-03-08T13:05:00.000-08:00

On a cool, blustery Sunday morning, I ran my inaugural race as a master… the Bazan Bay 5k. Given the talent that crept out of the woodwork, you wouldn’t be remised thinking this was a championship event. I don’t recall ever finishing 60th in a 5k before. Regardless, despite an all-time PW (personal worst) I found myself pleasantly happy with the race. Apparently expectation management is everything.

I have only recently introduced some speed work into my routine, but unfortunately due to the recent snowfall my workouts have been interrupted at best. On Tuesday I ran what were supposed to be 800s on a darkened soggy section of the Lochside Trail, followed by modified 200s along the Colquitz River on Thursday. Although my peak race is still 8 weeks away, I had hopes that my fitness would allow a performance reminiscent of last season (+/- 17:20)… allowing room for improvement of course (16:51).

With the race capped at 800 I knew the start would be fast and wasn’t too surprised to split the first kilometre in 3:23, but was shocked at how comfortable it felt. Waiting for the inevitable smack of lactic acid, I eased up slightly and was more secure with a second split of 3:28.

At this point I explicitly remember a coach/spectator yelling at someone to a) relax on the downhill… what downhill the race is pancake flat, and b) to make use of the tailwind. It was the latter comment that caused me some consternation; perhaps even more so as I passed 3k with a 3:44. Ouch! And yet the best was still to come.

After panting heavily alongside the oceanfront for 2 kilometres I rounded a cone that mark the beginning of the homeward stretch and ran headlong into a rather sturdy headwind… which might explain part of the subsequent 4:08. But as I ran scared for finish line (a nemesis on my heels) I can almost guarantee I didn’t run a 3:05 closing split that my watching showed.

Having run 13 5k’s in the last 16 years, and now with a new PW but also an accompanying PB as a master I look forward excitedly to the future. I don’t remember being this motivated in quite some time. Results here.

Training:
Monday: easy 42:38
Tuesday: A.M. easy 24:14, P.M. 1:03:01 w/ 7x(2’40”)(3’)
Wednesday: aerobic 1:10:17
Thursday: 1:08:39 w/ 20x35” (1’)
Friday: easy 25:52
Saturday: day off
Sunday: 1:02:18 with Bazan Bay 5k 17:48, 3:34k/pace, 60 OA, 8 AG

Urban Downhill Mountain Bike Footage

2011-03-04T08:55:00.000-08:00

VCA 2010 RACE RUN from changoman on Vimeo.

RACE RUN IN A FORMAL WAY...

Snow Day

2011-02-23T14:47:00.000-08:00

Yesterday morning, under a blanket of fading stars I ran to work along the Colqutiz Trail. With the air cool and crisp, the early signs of spring were inescapable as daffodil shoots littered the path edge and the sweet aroma of cherry blossoms hung delicately in the trees.

You can imagine my surprise then as I woke this morning and peered out the window to see a world blanketed in snow. I fully expect this evening’s run home to me heavy on adventure and light on aerobic capacity. And tomorrow’s track workout, 15x400 will almost certainly be postponed (Ally sent me the attached photos this morning).

On the weekend, amid milder conditions I participated in my first Island Race Series event in almost two years. Billed as the Island’s premier road racing series, Sunday’s course was more reminiscent of a cross county route and I’ve certainly run GutBuster trail races that are flatter. That being said, I thoroughly enjoyed myself even if I my ego suffered a few bruises: Hatley Castle 8k results, 31:06, 3:53 pace/km, 25 OA, 4 AG

With the Times Colonist two months away, my recent competition has lit a fire in my belly and planted seeds for the future.

Training:
Monday: A.M. 44:45, P.M. 42:31
Tuesday: 1:08:51 w/ 3x10 tempo (2’)

Training Camp: Victoria, BC (base)

2011-02-18T16:35:00.000-08:00

After putting a stubborn bout of bronchitis behind me, I began preparation for 2011 season the last week of December. Initially I’d hoped to use some of the early Island Race Series events to facilitate my fitness/motivation, but an attack of the flu and a recent cold put my inaugural race as a Master on hold. Undoubtedly, but not for certain my string of bad health is in part due to the weather, and... new for me, having two (very social) young children.

Fast forward a few weeks, and not only have I managed to achieve some consistency in my running, but this weekend I hope to toe the line at the Hatley Castle 8k (otherwise known as the home of the X-men). With my main goal in May, I’ve yet to do any speed work instead following a prescribed Lydiard approach and trying to keep my running at an aerobic level… easier said than done when you’re out of shape. And so, throughout January and most of this month I’ve been following this schedule:

Monday: 45’-60‘ easy fartlek
Tuesday: 60’-75’ aerobic
Wednesday: 45’ w/ 10xstrides
Thursday: 60’-75’ aerobic
Friday: 75’ w/ 50’ light tempo
Saturday: Day off
Sunday: 90’-120’ aerobic

Last, but certainly not least, I came across this earlier today (it brought a smile to my face), “think positive: I fell down the stairs what did I say, damn I got down those stairs fast”.

Christopher McDougall: Are we born to run?

2011-02-18T09:19:00.000-08:00

Christopher McDougall: Are we born to run? | Video on TED.com

The Road

2011-02-08T12:25:00.001-08:00

"You will find that it is all very familiar... the strange and faraway places where you've never been. The wild unknown leads you to a place just around the corner. Take a picture when you get there... the road is you"

J. Bebe - R. Hammond

A Year in Review

2011-01-04T13:00:00.000-08:00

After enjoying a few moments of solitude that accompany a quiet house at 6:20 a.m., I stepped cautiously over the threshold and out into the frigid air. The world around me was silent; most people still curled up under heavy blankets, and as I jogged toward the trailhead the thick frost added a hushed crunch to my stride.

I ambled quietly along the Blenkinsopp Valley with naught for company but a few lingering stars. With the holidays behind me, and two solid weeks of running under my (expanded) belt I couldn’t help but reflect on the previous twelve months, once again amidst a whirlwind of emotions.

Winter
Reviewing my journal, I can only assume I was particularly busy in early 2010 what with only 6 entries in 3 month the last of which indicated I was going to stop writing. Obviously that didn’t happen. But given home renovations, a pregnant wife and continued rehabilitation running certainly took a back seat. With a foundation light on both quality and quantity I opted to forego early season race plans and instead took solace in a few, arguably laboured strides.

Spring
On the heels of a torn hamstring and with only two workouts in seven months, I set aside a fragile ego and gained pleasure adding my solitary footsteps to the pounding of the masses in the TC 10k. Although far from race ready, I a managed to sneak by 10,511 runners finishing just outside the top 100 with a time of 38:04. Participating in this event reignited my desire to race, and before the arrival of the dog days of summer I had completed my inaugural mile. The experience truly painful (5:04). Paul O’Neil once said, “a man who sets out to become an artist at the mile is something like a man who sets out to discover the most graceful method of being hanged. No matter how logical his plans, he cannot carry them out without physical suffering”. I concur wholeheartedly.

Summer
With the coming of warmer weather July also saw the arrival of our second child, Corbin Thomas Lord.

Needless to say running once again was pushed to the back-burner, but despite the reprioritization (or perhaps because of it) I still found myself on the track… suffering, and narrowly missing my mile goal of 4:5X, finishing in an agonizing 5:00.5.

Autumn
Orange and red leaves brought the return of the Victoria’s premier running event and my participation in the half-marathon. Somewhat slightly more enjoyable, fall also saw me revisit Maui to participate in my first Xterra Trail race… and so on a hot humid morning, an ocean breeze ruffling a ragged lock of hair, I smiled knowing I was amidst a moment of serene calm, just seconds before the arrival of an unholy storm.

All the best to everyone as they head out onto the roads and trails, enjoy 2011!

Do the Rest

2010-12-15T16:25:00.000-08:00

While sitting here enjoying what has been described to me as ‘viral bronchitis’, I came across an interesting article written by an old idol of mine… back when I was a self-described triathlete. More than a decade ago with a wife, two children and a career in hand the principals of rest and recovery are perhaps even more important.

In short the piece goes on to describe how, “All work and no rest makes for an injury-prone and weakened weekend warrior.”

The gist he’s trying to get across is that “instead of just waiting for recovery to occur, as many athletes tend to do, you're to grab the bull by the horns and actually do something to assist your cause.”

Incidentally, he advises that “grabbing a bull by the horns will not assist your cause or for that matter grabbing a bull anywhere, particularly anything that dangles.”

For the full article click here.

As for me, I’m trying to get in what I can, when I can, which at the moment isn’t much.

Training:
Dec 13: A.M. 47:34, P.M. 23:26
Dec 14: A.M. 23:17, P.M. 45:04
Dec 15: 44:15

I Have a Man Cold (still)

2010-12-06T12:13:00.000-08:00

Something Resembling Normalcy

2010-12-02T14:55:00.000-08:00

“The quality or condition of being normal”, that is the environment I’ve been seeking to find. It’s funny, I can remember moments throughout my life when I’ve strived to be anything but. And yet for the last fortnight I’ve longed for anything remotely approaching ordinary.

Last week Victoria endured a very unseasonal snowstorm, along with the coldest November temperatures on record. Taking the snow in stride, I opted for less volume but more frequency and ran to and from work, daily. A favourite memory, running along the snow filled Colquitz Trail amidst complete silence. Heaven.

Unfortunately, and perhaps because of the weather, my bronchitis has returned (conceivably it never left) and I’ve once again I returned to the sidelines. On the outside looking in. This has been coupled with a son who is cutting his first tooth, a daughter who is two, and an ever changing work environment; ‘nough said.

Luckily, yesterday I managed to get out for a few steps along the trestle and I hope to hit the Colquitz Trail later this evening. My appreciation for these rare moments of solitude is growing.

A New Beginning, the Same But Different

2010-11-19T14:15:00.000-08:00

On a crisp, unblemished sheet of paper, titled Spring 2011, I’ve just finished penciling in my mileage for the last five days. I had intended to cover 3h30; I actually ran 3h26. Ten years ago I would have found this result demoralizing, crushing. Today, it’s reality (and nothing less).

What hasn’t changed though is the giddiness that overwhelms me as I plan the journey.

Inspired by a line from Leonard Cohen’s The Future, ‘give me absolute control’… I’ve made a plan, and it’s a good one. Learning from mistakes made while training for Boston in ’08, i.e. when combining marathon preparation with a newborn baby, it’s the parent that will come out losing (sleep), I’ve decided to a) live vicariously through Thomas as he prepares for his next marathon under the quiet tutelage of MC, and b) instead focus on the local TC 10k on May 1st.

As a guide I’m using Daniels’ Running Formula, Second Edition, specifically the 26-week 5k to 15k program. I’m quite excited about this approach as I’ll be able to use the Island Race Series as preparation. Not only will I be able to run most of the events, but I will also be competing in a new age group… this will be my first year as a Master’s Runner, 40-44!

Since returning from Maui, I’ve followed through with my commitment lie low… two long weeks without running. Although this was made easier as I struggled through a lingering bout of bronchitis, each day as I entered out mudroom passing my lifeless shoes, I couldn’t escape a certain longing. Sadness.

It’s funny what a proper storm and a fortnight of abstinence can do. Yesterday evening as I lay in bed listening to the wind howl off the Pacific, that same aforementioned desire was all but absent.

Training:
Nov 15: steady 55:52
Nov 16: easy/tight 38:55
Nov 17: easy 1:02:29
Nov 18: steady 23:12
Nov 19: steady 25:25

Xterra Makena Beach Trail Run

2010-11-01T15:45:00.000-07:00

After being gone for the better part of five days, it has taken me almost a week to recover some semblance of normalcy and it will undoubtedly be a few more days before I fully regain my composure. My recovery has been in part delayed due to an annoying bout of bronchitis and a rather large corporate realignment at work. Life certainly isn’t dull.

As for the race itself, apart from seeming like a lifetime ago, it was desperate, brutal and unforgiving. Essentially everything you could and would wish for in a trail race.

I was very fortunate to be staying at the race hotel, and with the event starting almost directly below my fourth floor balcony my usual pre-race routine was quite truncated. That said, with almost 600 nervous competitors milling about the grounds being caught up in the excitement was inevitable. And so after a light warm-up (not difficult when it’s 28C) I toed the grassy start line with naught but a smile and a dry cough for company.

BOOM!

Never in my life have I experienced such a loud starting noise. I should have taken more caution when I noticed the previous year’s winner with his fingers in his ears. I literally jumped with fright and was quickly swallowed by 50+ people at the start.

But with relatively open and rolling terrain over the first mile it wasn’t long before I was near the front. This worried me. But as we made a sharp right and struggled up the steep lower slopes of Haleakala gaps quickly formed and ‘racing’ quickly turned to ‘survival’, as the next two miles turned to a lung burning, quad bruising fight for survival.

After reaching the race high point and quickly sneaking a peak at Molokini off in the distance, the course turned right again before plunging down the notorious Cactus Alley. After spending a lot of time running under a canopy of rocks and roots in BC’s rain forest, I was hoping to use the downhill to gain a few positions. Unfortunately, either a) so were my competitors or b) my quads were spent. Probably both.

After coming off the volcano the route pops out onto the very southerly tip of Big Beach. Never has running been so difficult or my throat so parched, as I shuffled along the next mile of open shoreline. We’ve all experienced those dreams where you’re violently running and going nowhere, this was the harsh reality for each competitor.

Our hopes and speed were only raised slightly as we exited the coast, only to once again trundle through a very sandy ‘spooky forest’. At this point I was desperate. With my nearest rival a distant memory I scrambled over the last mile of black sand and sharp lava before crossing the finish line, a wilted version of myself.

Training: 47:43 10th OA, 2nd AG, 06:54 pace/mile

Xterra (Maui)

2010-10-22T13:10:00.000-07:00

After a smooth 5h30 flight we arrived in Maui late last night. The air was thick with an acrid smell from what I imagine is burning sugar cane but the humidity and warmth that accompanies this tropical paradise more than compensatsd. After checking into the hotel it wasn't long before my head was on the pillow enjoying a restless sleep. Apparently some things never change, even without the kids.

Staying a the race hotel has its benefits, but finding a breakfast for under $20 clearly isn't one of them. Coffee, bagel and some sliced pineapple later and we were off to the beach. This was to be my first open water swim in years, actually it was to be my third 'swim' since Ironman Canada 1999. And so after licking the inside of my goggles I walked cautiously, giddily into the water.

Fast-forward 20' and I had nothing to show but sore lats and a huge grin on my face. Swimming in the warm (highly salty) Pacific Ocean has its benefits, namely floating. The water was crystal clear and extremely calm apart from a slight rolling swell. I could quickly get used to this.

And so now, with RC out for a pre-race ride, I'm going to head out for a leisurely jaunt in preparation for tomorrows run. I haven't been filled with this much race excitement in years. I think it's the innocence of it all. Until later... mahalo.

Next Steps

2010-10-20T12:59:00.000-07:00

Before I begin espousing my future plans, I need to share a rather less than inspiring but slightly humiliating moment. About this time last year I started going to the gym. Nothing all that serious, but as I wasn’t running due to a hamstring injury I needed something to keep me sane. I was also completely unimpressed with my utter lack of physical strength, i.e. cutting our lawn was far more challenging than necessary. Typically, I would bastardize a CroffFit workout to support me fleeing the weight room in less than 20’.

Fast-forward 12 months and I’m still routinely going to the gym. I’ve learned a lot, sometimes the hard way (doing bench press without a spotter can lead to mortification when you need to crawl out from under the bar). Still, no one will confuse me with Arnold Schwarzenegger but I have gained almost 10 lbs. and my lawnmower quivers in fear whenever I walk passed our shed. As so it was, late last week I found myself perusing a CroffFit site looking for an interesting exercise when I saw the name “Karen”, the session consisted entirely of wall ball shots. How hard could squatting a weighted ball and then throwing it against a wall be, really? Three days and 150 repetitions later my hamstrings still ache. Idiot.

As for my immediate future, the initial plan was to allow a few weeks recovery after the half marathon before tackling BC XC Championships on October 30th. This was to be my last race of the season prior to a couple weeks off, followed by 6 weeks of base building. Nonetheless, with a memorial scheduled for Ally’s grandmother that day I won’t be racing. All the same, as I read recently. “always take advantage of an advantage”.

In late August a good friend of mine was about to compete in a local Xterra event (off road triathlon). I don’t think anyone including Carter expected to qualify for the World Championships. And so based on that understanding my lovely wife kindly put forward that should accompany him, should the stars align and he be awarded a spot.

And that’s why much to Ally’s chagrin, I’ll be leaving tomorrow for Maui to participate in the Xterra trail run on October 23… and also starting my rest and recovery phase one week earlier than scheduled, in paradise. Now, if only I could rid myself of this cold inherited from my loving daughter…

Training:
Oct 18: easy 24:15
Oct 19: 1:00:03 w/ 5x6’ tempo (2’)
Oct 20: easy 28:44

GoodLife Fitness Half Marathon

2010-10-12T15:52:00.000-07:00

Game on. Those were the words that echoed in my head as I passed over the 10k timing mat. With dark clouds hanging precariously low and a blustery wind at my back, I knew the ensuing 11k was going to be tough. I wasn’t disappointed.

Up until that point, I had been running in the company of a friend. Jen had hoped to hold 3:47s, me 3:45s which would’ve seen both of us sneak under 1h20. However, having completed 4 of the last 5 (albeit rolling) kilometres in the neighbourhood of 3:50, I knew we were in for a challenge. And so, with washed out Olympic Mountains to my right and an eerie Ross Bay Cemetery on my left my perceived effort slowly edged beyond comfortable, and settled well into the red.

The subsequent kilometres passed with the same eagerness as do telephone poles on a dreary autumn morning.

After eventually reaching the turn-around, I noticed a small group of runners dangling 200m in front of me. But try as I might, as we weaved our respective paths through Fairfield’s twisted streets, each corner presented an image a tad lonelier and disconnected than the last. My splits as follows:

3:35, 3:41, 3:47, 3:42, 3:45 (18:30)
3:50, 3:51, 3:40, 3:51, 3:50 (19:02)
3:49, 3:53, 3:51, 3:51, 3:52 (19:16)
3:56, 4:04, 4:09, 3:57, 3:59 (20:05)
4:02

Two days later, I founded myself sitting outside Habit enjoying much appreciated coffee as Carter and I traded tales from the weekend. His stories were much more exciting. However, I remember recounting how I’d hoped to run faster. How, despite being marginally older, enjoying marginally more responsibility, and wanting to run within the confines of a healthy, well-balanced family life... I still hoped for more. I think I’ve been deluding myself.

His response brought a smile to my face, “train with me”, he said. Much like throwing down a gauntlet, he penned a 10k time we’d both be happy with. Achieving it before well before spring arrives, arguably a bit challenging. Game on.

Training: 38/5717 OA, 2/242 AG, 1:21:04, 3:51km/pace

Final Preparations

2010-10-07T16:28:00.000-07:00

At the end of last week, we took an unplanned trip Alberta, Two Hills to be precise to visit with Ally’s ailing Grandmother (Winifred). I’ve only been to the prairies a few times and with each visit I’m filled with further awe at the sheer beauty, expanse and remoteness of the place. This time was no different. The visit was bittersweet as it allowed family an opportunity to share their feelings. Winnie passed away two days ago.

Given last minute travel plans, different time zones and travelling with multiple children two and under my preparation for this weekend’s half marathon is pretty much... bang on schedule. With an incredibly understanding wife, I was able to squeeze in Sunday’s jaunt running home from the airport. I think I need to do that more often; it’s a fantastic way to stretch the legs post-flight.

Speaking of which, as I cruised home along the Lochside Trail I “thought” I was clipping along at a healthy pace. So much so, that I actually increased the pace slightly, confident that I would close the next kilometre at race pace. And needless to say, I was horribly wrong. Despite rearranging the numbers 3:49 ≠ 3:45. When did a sub 1:20:00 half become so fast?

Training:
Oct 4: easy 54:12
Oct 5: easy 52:17
Oct 6: 1:09:50 with 4x4’ (2’) + 4x30” (1’)
Oct 7: easy 45:04

Out Front

2010-09-30T17:29:00.001-07:00

Yesterday, in what was probably the first time in over two years, I participated in a group track workout. What was more surprising was that I showed up early. In the past I might have wondered where everyone was, stretched or even started an early warm-up. Okay, it’s doubtful I would’ve warmed up early, but you get the picture. Yesterday was different. Without a second thought, I lay down beside the track, propped up my head with my flats and soaked up the warmth from the sun. The following 10’ were priceless.

Fast-forward 30’ and I found myself half way through the first interval with the sound of multiple footsteps behind me. It was in that moment, I realized that a) I’ve been running by myself for too long, and b) I like running out front, away from the crowds.

Jimmy had prescribed 8x1k at 10k pace. The only wrinkle was that I didn’t know what my 10k pace was... the disappointing 37’ run recently at Landsend, the missed by targeted 36’, or the longed for 35’. I was feeling nostalgic and enjoyed (I use the word loosely) the speed.

The first repetition felt too easy, loose. I picked it up slightly on over the next two eventually settling on uncomfortable yet relaxing 3:30’s: 3:37, 3:32, 3:32, 3:30, 3:30, 3:27, 3:30, and 3:22.

The evening was capped with the 3Ps, pizza, a pint and the Penny Farthing. Priceless!

Training:
Sep 27: easy 44:12
Sep 28: steady 51:41
Sep 29: 1:11:40 with 8x1k 10kP (1’)

Inspiration

2010-09-27T13:23:00.000-07:00

With the 2008 Beijing Games fast approaching, Athletics Canada lowered the qualifying standards for the marathon to 2:11:31. Given that the national marathon record was set almost 35 years ago (2:10:09), this new target seemed rather... steep at best. Two days ago, under near perfect conditions a young Canadian athlete took a big step toward achieving a lifelong dream... participation in the 2010 London Olympic Games.

After suffering through nearly two years of injury, Reid Coolsaet crossed the line to finish the Scotiabank Toronto Waterfront Marathon in a time of two hours, 11 minutes, 23 seconds — six seconds under the qualifying standard, and fastest time ever recorded on Canadian soil by a Canadian. In his own words, “When we hit 200m I looked at my watch and knew that I was going to break 2:11:29. With a few steps to go I saw the clock and started to celebrate, I had my time. It’s hard to explain all the emotions that were going through me because of my injuries back in 2008 so I’ll let this picture do the talking”.

As for me, I’m slowly working toward my next goal (the GoodLife Fitness Half Marathon) and the hope of regaining some of my former speed. With the race less than two weeks away, I’m quite curious at my level of excitement and anticipation. My preparation continues.

And so, on cold dark Tuesday morning I left the house in near darkness, turned left at the trailhead and slowly made my way north (away from town). There’s something about having to run a workout before the sun comes up that seems almost unfair. Still, beggars can’t be choosers and in this case the alternative was not running at all. Following a few months of track 3,000m preparation and with minimal time available, I’ve scheduled more than my fair share of tempo sessions in training for the half. This morning was no different. That’s why, after looping my way around Rithet’s Bog, and over to the Colquitz River it was game time. My time (thoroughly enjoyed). I can’t guarantee the 1’ intervals were any quicker than my tempo pace, but the effort was there. Two weeks and counting.

Training:
Sep 20: A.M. easy 23:22, P.M. easy, 42:27
Sep 21: 1:15:00 w/ 20’ tempo + 4x1’ (2’) + 2x6’ tempo (1’)
Sep 22: 56:16
Sep 23: A.M. easy 32:16, steady 1:10:51
Sep 24: 1:09:41 w/ 6x30” (1’) + 3x3’ (2’) + 3x80” (2’)
Sep 25: day off (scheduled)
Sep 26: 1:36:05 medium-long run

Almost There

2010-09-21T13:20:00.000-07:00

Red Ten: "You'd better let her loose. They're right behind me."

Red Leader: "Almost there."

Red Ten: "I can't hold them!"
Red Leader: "It's away!"

Finding that quote brought me back to a time when life was uncomplicated. Daily decisions involved choosing between Han or Luke, and Cheerios or Shreddies. Life was good.

With the Landsend 10k a distant memory my main autumn goal/gaol is quickly approaching, the GoodLife Fitness Half Marathon. I’ve got a little over 2 ½ weeks of training left, most days I wish I had more.

My recovery from the 10k went well, so much so that five days later I dipped into my bag of “training secrets” and plucked out a killer session I once ran under Jon Brown. At the time I was preparing for the Boston Marathon and struggled through a painful 5x (1k MP, 2k 10kP). Last Friday I opted to complete the circuit 4x, I made it through 3 2/3 before reaching the trailhead and pulling the pin. A success of sorts.

I capped the week off with what was arguably one of the wettest runs I’ve ever experienced. In two hours I experienced more weather systems than I had in the previous two months. I wasn’t five minutes from home, ambling quietly along the Lochside Trail when I could see the trees shaking up ahead. Within seconds I was standing in the midst of a torrential downpour, and less than ten paces later it was over... but the damage was done. I was sopping. Still, I’ll take an invigorating 16C run on quiet trails any day.

Training:
Sep 13: 47:36
Sep 14: 1:09:02 w/ 2x8x30” (30”) (3’)
Sep 15: A.M. 1:05:20, P.M. 27:03
Sep 16: 1:08:50
Sep 17: 1:03:40 4x (1k MP, 2k 10kP) continuous
Sep 18: day off (scheduled)
Sep 19: 1:46:36

Landsend 10k

2010-09-13T13:43:00.000-07:00

When I began my four-week vacation the sun was always up before me, the daytime temperatures hovered around 27C and I enjoyed a voracious thirst for Speckled Hen. Last night after lighting the fire for the first time in months, I sipped on red wine while cooking coq au vin; this morning running to work amidst darkness and with naught for company but a light drizzle and my own wandering thoughts. Autumn has clearly arrived.

Yesterday morning Ally and I bundled up the kids and drove out to Sandown Park for the annual Landsend 10k. Although the rainfall didn’t stop until later that afternoon, there was no wind and it wasn’t that cold. Some consolation perhaps.

After the usual warm-up (10’ easy, 3’ tempo, 7’ easy) I ditched my rain gear and slowly made my way to the start. The announcer proceeded to inform us that a) the kilometre marks were not accurate, and b) the course had been amended. Stretched. I didn’t pay much attention to either of these details until after the race.

The gun cracked and I quickly fell into step behind the race leaders only to watch them rapidly fade away into the mist, my nearest competitor finishing nearly full two minutes before me. I checked with MC (McMillan Calculator) the night before and based on my recent 5k performance, settled on a 10k time of 35:54 (3:35 pace/k). I split the first marker faster than expected but quickly settled into a comfortable stride, perhaps a little too comfortable as I dropped some precious seconds over around 3km.

The course is relatively flat out-and-back along very rural roads with a sharp steep hill shortly after 4km. Previous routes were measured to be approximately 150m short and we were assured this year’s route was accurate. That said I was quite surprised to hit the turnaround in 18:22 after completing a 4:03 kilometre.

3:25, 3:35, 3:42, 3:35, 4:03 (18:22)
3:55, 3:39, 3:44, 3:46, 3:23 (18:29)

At about 7k I was struggling to maintain a relaxed rhythm and was surprised to find myself remembering my previous 10k PB, perhaps taking some console in the familiarity of discomfort. I snapped back to reality to hear quickly closing feet only to recognize it was the raindrops falling off the trees. I ran the last few miles like a frightened rabbit closing in a time over a minute slower than anticipated.

I’m not too concerned about this race or the result as I had planned to use it in preparation for the GoodLife Fitness Half Marathon next month. But it has left me pondering my fitness and questioning a goal time for the next race, 1:19:53 vs. 1:22:00.

Back to reality, ouch!

Training: 36:51, 3:41/km, 5/91 OA, 4/14 AG

VTS Race #8: 5,000m (Fugly)

2010-08-24T14:09:00.000-07:00

I’ve participated in enough races to fully appreciate and understand a few of the finer points concerning: pacing, attitude, fitness and desire. My summary, “you can’t run fast unless you run fast”. This all too obvious statement usually requires a certain amount of attitude (belief in oneself), fitness and race smarts. Apparently I still have a lot to learn.

After returning from our first camping trip (with children) and only moments prior to toeing the line I had enough wherewithal to draft out a rough race plan. Based on my recent mile, the McMillan Calculator predicted a 5,000m time of 17:17. I was hoping to run something faster, ideally closer to 17:00 but settled on sub 17:10... for no reason other than an unfounded belief that I was entitled to run faster. My pace/km was 3:26.

I chatted with the eventual winner (and perpetual superstar) Lucy Smith just before the start and knew that she was aiming to hold 3:25s with the thought being able to slip under 17:00 if the conditions were right. Sure, why not I thought. I was completely surprised then when instead of a moderate 81”-82” opening 400m, we cruised through in 78”. At that moment I knew I had to either, a) run with it and accept the result that fate would deliver or b) slow down. I choose poorly.

We spilt the opening kilometre in 3:23 the whole time alternating 400s as there was a wickedly strong wind on the backstretch. We continued this pattern through 2,400m, after which all I could do was squeak out a weak apology between gasps and wait for the inevitable.

The train wreck was excruciating. Despite trying to hold my form (the usual smooth stride and relaxed shoulders) it felt as if I was running uphill, into the wind with wet sneakers. In the end I crossed the line in the predicted 17:17 but couldn’t help but think of the possibility that existed had I run a smart race. Still, the result was far better than my first 5,000m in May (17:40) and a further improvement over the 17:24 run in June.

The carnage: 3:23, 3:24, 3:28, 3:35 & 3:27

Enough of this, back to vacation for a couple more weeks...

Training: VTS #8: 5,000m, 17:17.0, 3:27/km, 5:34/mi, 2nd OA

The Dog Days of Summer

2010-08-12T15:54:00.000-07:00

Following the birth of our second child, together with a busy work schedule and preparing for (and hosting) my mom’s 65th birthday celebration it seems that my running has been negligently pushed to the back-burner. That said, given a 3,000m race on Saturday followed by the final race of the Victoria track Series the following week (5,000m)... perhaps a little downtime isn’t a bad idea.

I’ve still been able to maintain some consistency (if nothing but the 20’+ run to work) but the first three days of this week have been rather underwhelming with respect to the volume. Preparation for an autumn half-marathon should change that in short order.

Yesterday I was scheduled to run a series of 800s and 200s but was once again forced to improvise as stepping on a track seems more difficult than in prior years. After warming up for 20’ I opted for an additional 20’ of easy running, as the sleepless nights appear to be taking their toll. Corbin has been, and continues to be a calm and quiet child (in stark contrast to his sister), but the cumulative fatigue that accompanies all new parents continues to build.

However, once in the midst of the workout I was surprised at just how comfortable I felt. Sadly, running a 30” effort along the tranquil trail behind my house is a tad less subjective than the track.

Training:
Aug 09: easy 23:02
Aug 10: day off (unscheduled)
Aug 11: 1:10:57 w/ 3x(2.5’ (30”), 1’ (30”) 1’)(2.5’)
Aug 12: easy 24:21

VTS Race #6: the Mile (again)

2010-08-03T12:38:00.000-07:00

There are certain events in life where familiarity or experience can help bread a sense of calm. Competing in the mile isn’t one of them. And so it was that on a warm Saturday evening in late July, I found myself again pacing nervously, almost painfully as I waited to be called to the line.

CRACK!

Unlike last time there was no hesitation upon hearing the sound of the gun, rather the sharp noise brought almost instantaneous relief. Bolting clear from the line I immediately found myself out front and for the duration of the event was unaware of the other competitors. As I rounded the first corner and despite strangely heavy legs, I repeatedly told myself to slow down knowing that the initial rush that accompanies the burning off of the excitement and fear would soon be over.

Much like last time, the first 200m went by dizzily fast. I glanced at my watch, 37.5... and again much like last time, I had difficulty finding meaning in the split. The additional 9m at the beginning made the opening leg meaningless.

I heard the crowd as I passed the start, alone, the announcer educating the spectators that if I were to continue this pace I ‘may’ sneak under 5:00. I also heard for the first and last time a single high-pitched voice, “go daddy, go”.

“… 1:15 …”

I rounded the corner again and began my journey down the backstretch for the second time. It was about after 500m that it started... the all too familiar acid strain, my systems beginning to panic, organs shutting down for the duration. My legs started to get the first wave of lactic numbness. I don’t recall much else but a numbed sense of hurting.

“… 2:30 …”

Starting the third lap, I was really feeling it now, a sense of fear and dread knowing that I still had a long way to go. Just before the 1,000m mark I started my kick. Probably nothing noticeable but I didn’t want to slip off the pace. My shoulders now ached.

As I sped down the homestraight, the lactic acid was boiling. I remember the announcer, Paul telling the crowd that I was still on pace for a sub-5:00 mile, an important and hard fought barrier for the mile. Then the bell rang out.

“… 3:45 ...”

I rounded the corner and ran onto the backstretch for the last time. With about 200m remaining I was finally tying up. I was fighting fiercely to maintain form, trying valiantly to lift my ears off my shoulders. I recalled something Ron had yelled during the final lap of my last race and with great effort and determination pumped my arms fiercely. I pumped harder still, trying to concentrate as my headed rocked.

I could see the clock in the distance. Paul had the crowd cheering, as I tried to make sense of the number. I knew it would be close. I was completely numb, a world of pain. I would find out later that I crossed the line with a time of 5:00.5, half a second off my goal. It looks like I’m going to have to wait for until next season to have a crack at this again. Bugger. That said, I didn’t walk away empty handed as I won an adidas watch. Oh, and next time, I’m running in the elite race... although I would’ve come last I can only hope I that by chasing someone’s coattail I might have found the time I needed.

Training: VTS #6: mile, 5:00.5, 3:06/km, 5:00/mi, 1st OA

The Little Man

2010-07-30T13:07:00.000-07:00

Since the arrival of our “little man”, life continues... as it always does:
· Our dearest daughter still get’s up at 6:00 a.m. (5:40 this morning) regardless of the time I go to bed, apparently my schedule is of little concern;
· Ally continues to surprise me with her adaptability and calm demeanour; and
· When I stumble down to the shed in a tired stupor only to remember that my bike is at work, i.e. I ran home the day before, crying is okay but I still need to run to work.

In all seriousness, the routine in our household has changed little since Corbin’s birth. I’m not minimizing the arrival of a new child, but I still tend to make dinner, Isla continues to thoroughly enjoy either 8, 10 or 2 books before bed and my lovely wife picks up all the slack.

As for the running, well, although the volume has dropped off I’m thankful for being able to maintain some frequency particularly when it means throwing in a double to help a friend lesson the load on his shoulders.

Earlier this week I booked off work in order to spend a day (our wedding anniversary) with the family. Whilst everyone was sleeping I snuck out the back door and jogged down to the Lochside Track for an impromptu workout. I wanted to squeeze in some faster intervals after warming up with a couple miles of tempo:
· 2xmile: 5:57, 5:55
· 2x400: 1:19, 1:15
· 4x200: 0:35, 0:34, 0:33, 0:33

Although I’d hoped to run the 200’s faster, the difference may lie in the subjective distance (which I need to measure out). Still, not all that bad and with some luck I hope to use this to break the 5’ barrier at the Victoria track Series Race #6 this weekend.

Wish me luck!

Training:
Jul 26: A.M. 1:01:30 with 2x(3’ (1’) + 30”(1’) + 30”) (3’), P.M. hilly 47:02

Jul 27: sluggish 24:09

Jul 28: 57:32 w/ 2xmile (1') + 2x400 (2’) + 4x200 (1’)

Jul 29: day off (scheduled)
Jul 30: easy 25:54 w/ 4xstrides

New Arrival

2010-07-19T10:23:00.000-07:00

Friday was all about family, and more importantly Ally. She was the star of the day in a very short (I don't know that I'd ever describe childbirth as sweet) performance. Shortly after 2 p.m. Corbin Thomas arrived weighing in a 8 lbs 1 oz... and is loved by his parents and ever so affectionate big sister.

Groundhog Day

2010-07-15T16:12:00.000-07:00

The last ten days have become a bit of a blur, certainly not made any easier with my increased training. The mileage bump wasn’t in the plan but with imminent arrival of our newest family member, I can only surmise it is due to my own quirky coping mechanism. That or stupidity.

Always a glutton for punishment coupled with much need/appreciated distraction, last week I decided to squeeze in three workouts. I thought I was playing it safe by descending the intensity, but with the larger volume I may have been treading an awfully thin line. Either that or confused with marathon training.

Still I survived, barely. Although that’s possibly a little untrue because as I sit here I’m aware of nothing but heavy legs and unwanted overall fatigue. Even my lucky mauve shirt does little to lift my mood. Did I mention my sore neck? apparently sleeping on a single bed with my daughter, while resting my weary head on Dora the Explorer isn’t as romantic as once believed... at least not nearly as comfortable.

Ally’s due date ‘was’ supposed to be July 7th, but that came and went without much excitement. We did experience a false alarm on the 5th but after several hours at the hospital we were sent packing.

Since then, we’ve gone to bed every evening with the expectation that this would be it, only to repeat the cycle again. And again. As I explained it to a co-worker, it’s like coming home from work on a sunny Friday afternoon with nothing but a relaxing weekend ahead of you. Then, instead of waking to a glorious Saturday morning, I’m instead greeted with the cold harsh reality that only Monday can bring. Did I mention I’m impatient?

Training:
Jul 05: A.M. easy 26:49, P.M. 1:07:39 6x4’ hard (4’)
Jul 06: A.M. easy 48:15, P.M. easy 30:47
Jul 07: A.M. easy 24:00, P.M. 1:07:12 3x6’ T (1’) + 4x1’ (1’) + 6’ T
Jul 08: easy 50:42
Jul 09: 1:16:08 5x5’ T
Jul 10: day off (scheduled)
Jul 12: undulating 1:24:11

Weekly mileage: 7h55’43”, +/- 112km or 70 miles

Heat Wave

2010-07-08T14:50:00.000-07:00

“The temperature in Victoria peaked at 31.6 degrees Wednesday, breaking the previous record for July 7, which was 28.9 in 1952. It’s also the highest since July 29 of last year, when the mercury reached a sweaty 35 degrees.”

I don’t know that I’d call two balmy days a heat wave, but given the average temperature over the last 10 months has fluctuated around 12C, I’ll take what I can get. Hello sunshine.

Following my recent 5,000m race, I found myself inspired but also left... wanting. And so, always the sucker for punishment, I decided to leave the qualitative measurement of “feel” behind and instead stepped up to the plate prepared for a more quantitative approach to training.

Despite not having access to track, or at least not having one conveniently located on my route home, I took advantage of two local footpaths that have been measured out by (I assume) the National Triathlon Center.

On Wednesday I ran 12x400 along the Blenkinsopp Connector, a paved route that runs across the valley, and only seconds from my doorstep. Notwithstanding the shorter intervals I’ve run on my various routes home, having a measured route to keep me honest was humbling: 1:14, 1:15, 1:16, 1:14, 1:16, 1:16, 1:17, 1:13, 1:16, 1:16, 1:15, 1:12.

Two days later, I found myself on the other side of the valley running 800s along the Lochside Trail. Last year I would’ve cruised through this workout with time to spare, but with my fitness building coupled with an undulating route I was again pleased with the results: 2:42, 2:41, 2:43, 2:41, 2:45, 2:42, 2:44, 2:46.

Happy trails.

Training:

Jun 28: comfortable 58:59
Jun 29: easy 43:31
Jun 30: 1:09:56 with 12x400 (2’)

Jul 01: easy 49:38
Jul 02: 1:03:59 with 8x800 (2’)
Jul 03: easy 32:28
Jul 04: rolling 1:21:58

Weekly mileage: 6h49’29”, +/- 94km or 59 miles

Bend It Like Beckham

2010-07-06T10:20:00.000-07:00

At two years old, I think she has more skill than most of the English squad... certainly not any less. Hup Holland!

My training continues to roll along but with the wife expecting on Wednesday, coupled with last night’s false alarm, finding time to sit in front of the computer is difficult.

That said, I’m thoroughly enjoying what has quickly become a culinary tradition. For the third year running, for the duration of the Giro d'Italia (Tour of Italy), Tour de France, and Vuelta a España (Tour of Spain) I cook Italian, French and Spanish food respectively. Last night was no different as we sat down to a massive Salad Nicoise courtesy of Ally.

More later.

VTS Race #4: 5,000m (Track is Back)

2010-06-28T15:55:00.000-07:00

It had been eight laps since I’d run comfortably in the slipstream of the runner in front. Now, almost in jest I felt nothing but the imaginary slap as their wake dangled painfully out of reach.

The bell rang loud in my ear as I began my last lap. I round the corner and ran hard onto backstretch for the last time. I remembered the advice painfully gained from my last race, and tried in vain to hold my form. I had started my kick 500m out, and now with 300m remaining I had made minimal progress. Rather than gaining on my nearest competitor I enjoyed the lukewarm comfort of a dead heat. Once again there was nothing left in the tank. And much like last time I was left gasping, hands on knees after crossing the finish line.

A colleague and I were swapping weekend war stories this morning. He asked me what it felt like during one of those races, and my answer, “a long drawn-out paper cut”.

On the weekend I participated in Victoria Track Series Race #4, the 5,000m. It would be my second 5,000m of the summer, my first eight week earlier a disappointing (personal worst) 17:40. Despite having lost two weeks to an injured ligament, I was looking forward to making gains in my quest for a new PB.

Unlike last time where they held separate heats, on Saturday the organizers combined the elite and open races and I toed the line with 20 other nervous athletes eventually finishing in 17:24, 16” faster than my previous race. More importantly (and despite a fast opening lap) I was pleased with my pacing.

May 01: 3:35, 3:25, 3:36, 3:37, 3:25

Jun 26: 3:23, 3:30, 3:31, 3:30, 3:30

Obtaining a new PB (16:51) in the next two months will be a push, but I’m looking forward to the challenge. Last summer I ran three 5k races over the similar 8-week period and lowered my time from 17:27 to 17:07 (a 20” improvement). So far, I’ve managed to knock 16” off, in a little over 6-weeks. And with 8-weeks remaining until the August 21 final race, I have the road clearly laid out in front of me. With wildcard this summer will be the arrival of our newest family member.

Training:
Jun 21: day off
Jun 22: A.M. 1:15:07 with 4x2' (1') + 6x1' (30") + 8x30" (30"), P.M. easy 1:02:26
Jun 23: easy 54:16
Jun 24: easy 43:14
Jun 25: day off
Jun 26: 1:00:17 with 5,000m 17:24, 7th OA, 4th AG
Jun 27: rolling 1:22:21

Weekly mileage: 6h17’41”, +/- 89km or 56 miles

Training, Tales, Lies and Legends

2010-06-16T15:59:00.000-07:00

Before twitter, before the internet, and even before cheap running magazines, there was the story, the tale of life’s lessons. Morals and information of all sorts were passed down from generation to generation – not through the electronic media, but by spoken word. And when told with conviction and enthusiasm, the themes became real, the legends believable. People pondering worldly decisions (what race shoe to wear) could refer for guidance to the memory of a particular tale told over a treasured pint.

I love a good story. Reading it, hearing it, and butchering it afterwards when I pass it forward. It doesn’t always have to be true, although often the good ones are, regardless I file them away in my scrapbook of memories. Legends and heroes are gifts.

Sadly though, I believe it’s too easy to miss an opportunity to learn from the experience of others. Luckily, running is simply one more vehicle for experience. And last night, a good friend and I traversed around a favourite part of Victoria all the while creating stories, embellishing... and at the appropriate time speaking the truth. Last night we were heroes, if only our own.

My training has been going well, nothing spectacular, but I’ve managed to string together several consistent weeks of +/- 70 miles. More importantly I’ve managed to stay injury free. It seems the “Mile” I raced a few weeks back, really sparked a desire to run. My next test will be a week Saturday when I run the second 5,000m of the Victoria Track Series and hope to build upon my sluggish 17:40.

Enjoy whichever road you’re travelling!

Training:
Jun 07: easy 1:08:12
Jun 08: A.M. easy 47:44, P.M. hilly 56:17
Jun 09: 1:09:46 8x3’ hard (3’)
Jun 10: easy 48:37
Jun 11: 1:10:27 with 30’ tempo
Jun 12: day off (scheduled)
Jun 13: undulating 1:38:24

Weekly mileage: 7h39’27”, +/- 108km or 68 miles

VTS Race #3: the Mile (my first)

2010-06-06T12:42:00.000-07:00

CRACK!

There was a small moment of hesitation when I thought my legs were going to fail me completely, and then I was away. Bolting clear from the line, burning off the rush of excitement and fear that had been weighing me down. Almost immediately, I found myself on the outside in about fifth position and not where I wanted to be. I ran strong around the first bend and tucked nicely into second, about two yards off the pace.

The first 200 went by as always, dizzily fast and I risked glancing at my watch, 38.0. Opening in that time was par for the course for me but as I tried to adjust the split for the additional 9m at the start, I quickly realized my brain was lacking the necessary concentration and gave up the calculation. What should I have been running?

I heard the crowd as we passed the start in a relatively tight bunch, the announcer reading off names like role call on the first day of school. But did I hear that, probably not. I swore I heard one single voice, “go daddy, go”.

“… 1:15, 1:16, 1:17…”

I rounded the corner again and began my journey down the backstretch for the second time, then it hit me. It started in my gut, a slow acid kind of strain, my systems beginning to panic, intestines, other organs shutting down for the duration. And my legs started to get the first wave of lactic numbness. Shoulders and arms starting now. However, what I remember most was the sheer dehydration in my throat, I was completely parched.

I could hear the panting and heavy strides of the runners behind me. Someone was trying to move up on the outside. Who was it? I hung in there coming into the home straight for the second time, although this time a little more laboured. As the crowd yelled, this time I knew I heard it, there was no mistake, “go daddy, go”.

“… 2:35, 2:36, 2:37…”

Starting the third lap, I was really feeling it now, the old intestine-sliding-down-the-leg extremis that comes when it dawns on you that there is a long way to go. Paul, the first place runner had put 15m on me, but as I stared down the far straighaway I knew I was gaining, slowly.

My shoulders ached now with the heavy strain of the lactic acid, so I pumped harder, trying to concentrate on form as my headed rocked back. I had been warned that this is where I needed to focus, maintain the pain, then push through it. Strangely enough, I vividly remember taking stock and was surprised at my inability to recognize any pain. I was completely numb.

As I sped down the homestraight, I really felt it, the lactic acid was boiling, but I was also getting excited knowing that this time it would not be long, that it wasn’t going to go on forever. Then the bell rang out.

“… 3:47, 3:38, 3:49”

As I rounded the corner and ran onto backstretch for the last time, I was tying up, “feck me, what was I doing”. My ears were now firmly resting on my shoulders and my arms were heavy. I opened my kick only to find I was already in top gear, there was nothing left. I couldn’t breathe fast enough, my chest was pounding. I remember someone telling me to relax my chin, and Ron yelling at me to pump my arms as I soared onto the home stretch, running in fear of the footsteps behind.

"So this is what it feels like, this is what happens..."

Earlier that morning, I plugged my recent 17:40 5k into McMillan’s Calculator and was unceremoniously awarded a time of 5:06.0. I crossed the line in 5:04.2. I have eight weeks to find another four seconds. I loved every painful moment.

Training: VTS #3: mile, 5:04.2, 3:09/km, 5:04/mi, 2nd OA

The Journey

2010-06-03T22:12:00.001-07:00

I can’t remember all the details of my first marathon on that cold autumn morning, but there are certain elements I’ll never forget. Like passing my good friend Lance at the halfway point and deciding, I must have been running too slowly. And then there is that truly enjoyable sensation saved only for the uninitiated where you, and I, subsequently run headlong into that infamous wall. And, of course consequently being asked by the paramedics, "are you okay?" To this day, I wonder just how shattered I must have looked.

But what I’ll never forget is the feeling that existed once I crossed the finish line. Not the immediate jubilation and relief, but what stayed with me was the hunger to do it all again. I needed to try something greater. I wanted to fill up my memory banks with a new exotic experience. Later on that month, I signed up for what would be my inaugural Ironman race. The humour, or stupidity depending on your point of view, is that I’d yet to complete in any triathlon.

Almost fifteen years, a few hundred races and a million miles of training later and I regret very little of what I’ve done. But it wasn’t until recently, and I’ve yet to decided the exact catalyst for being able to see more clearly, that I’ve been able to reflect upon my athletic endeavours with new light.

Arguably, if you strive to reach your goal, what you achieve is not the golden fleece. What I discovered was that reaching my goal was great, but then what? Another Ironman? More recently, another marathon? Perhaps another goal, something bigger. And then another. And it isn’t until now that it has become clear that what I love is the process, the journey, the search is what counts.

And what a long, strange trip it has been.

Just like that old advertisement, “there is no finish line”, in my case, only a series of mile markers. And so having said that, I admit freely to having mapped out a plan for the rest of this year… and I might have continued through to May 2011.

Panama Flats

2010-05-28T15:41:00.000-07:00

In what seems like a rare moment these days, earlier this week I found myself sitting down to a quiet house. Isla was asleep in bed still wearing her new “I love NY” t-shirt, Ally was puttering on the computer and I was basking in the joy of recently finished renovations. It wasn’t until then that I realized my legs were aching. Not in a shocking or sore manner, but rather the pins were vibrating with that comfortably numb feeling you get after a solid workout. The session today will no doubt add to that numbness.

Despite the incessant clouds and accompanying rain that has been blanketing the southern tip of the island; I wasn’t at all deterred when I left the house this morning. After a gentle warm-up along the Lochside Trail and through Boradmead, I found myself clipping across the Panama Flats feeling... what was it?

Comfortable.

A sensation that two weeks ago would have been entirely foreign, if not unworkable. And if the rest of the week continues to unfold as planned, I could round out the week with mileage not seen since last September (109 km or close to 68 miles).

I still have a lot of work to do if I want to try and PB over 5k later this summer. But given that I took time off this autumn to deal with a tear in my hamstring, followed more recently with an ankle injury, I’m quite pleased with how my body has adapted to my recent increase in running.

Upward and onward... happy trails.

[photo: Panama Flats]

Evolution

2010-05-25T16:17:00.001-07:00

The transition out the door is relatively uncomplicated; leaving work isn’t difficult but always takes more time than expected, particularly when juggling the bike/run commute.

After an injury related absence from running I’m keen to again feel the exhilaration and exhaustion that accompanies training. I was diagnosed with a partial 2nd degree tear, but after carefully monitored recovery, coupled with a few easy jaunts my ankle is surprisingly sturdy.

I use the busy stretch of corridor between the office and the Tillicum Rd to relax into the session. The sun is shining bright overhead and the afternoon air was unexpectedly warm and still. I test my legs with some relaxed strides before entering the cooler, shaded creekside trail along the Colquitz River to begin the workout.

Fast-forward ten minutes and I’m nearing the end of my first tempo piece, now cruising the mostly gravel path across the Panama Flats. “Mw-tweet”, my focus is broken by the piercing call of a red-wing black bird. I use the stirring to pass through a mental checklist; stand tall, hips forward, light on my feet. I power up a moderate hill, my breathing laboured as I crest the top.

Sweat now tricks down the side of my face. I concentrate on the pat-pat-pat of my cadence as I travel across the small stones. My reintroduction to running has been brilliant, if not a rude awakening. I’ve missed the second race in the VTS but with the next event (the mile) only three weeks away my preparation will be desperate.

I’m glad to be back.

[photo: Colquitz River, Victoria, BC]

Then that happened

2010-05-05T09:04:00.000-07:00

It amazes me the capacity of one particular sense to completely capture a moment. The sight of a leaf lazily floating in front of your face on a cool autumn morning. The pungent smell of urine and nerves as you stand impatiently waiting for the start of a race. And then there was yesterday.

Work has been particularly busy of late and yesterday was no exception. When not in meetings with executive, I was left to deal with the pesky auditors, finalize our 2010/11 budget and prepare for estimates (now delayed). Surprisingly, or as luck would have it I managed to accomplish much of what I had intended. Rare at best.

With the day’s work complete and an accompanying sense of satisfaction spread across my face, I left the office turning left and running over the Gorge trestle. Over the last few weeks, I’ve been unsuccessful in finding a particular video, Sweet Home Alabama (you needn’t ask). With my options dwindling, I put my faith in a truly unique shop in the heart of Cook Street Village… and was rewarded.

I didn’t stop here. After a jaunt on Sunday, I noticed that a pair of shorts were worn through and so decided to swing by Frontrunners on the way home to pick up a couple new pairs. Again I was triumphant, and as I ran steadily down Quadra for home I couldn’t help but reflect on how truly productive the day had been.

Nearing home, I spotted an extended stretch of grass alongside the road and opted for the forgiving grassland. This is not out of routine figuring that when you run as much as we, a few precious steps on the soft ground can be a difference maker. What I remember next is the sound of uncooked linguine snapping, the sharp cracks in quick succession still echo in my head. Why me, not now, please.

And so, after limping home and participating in the usual dinner/bedtime routines and watching previously mentioned movie, my allotted time for denial had passed. I grabbed the car keys, my Blackberry and a book off the shelf, and then proceeded to carefully drive myself to the hospital only to confirm I have a torn anterior talo-fibular ligament (4-6 weeks). Bugger.

Training: steady 58:52

VTS Race #1: 5,000m

2010-05-03T16:08:00.000-07:00

“... go, go, go, daddy... wait”

With daylight waning, those were the words I heard twelve times as I fought my way around the track in what was my first race in the Victoria Track Series (VTS).

Saturday was to be my first true test of conditioning since running the RVM in October and injuring my hamstring. With less than a handful of workouts in the last seven months I wasn’t expecting much. Based on my recent (soft) 10k performance, the McMillan Calculator suggested a 5k equivalent of 18:19. I sincerely hoped I was capable of running quicker, but with a frigid wind lashing my back I approached the start line with more than a handful of doubt.

Shortly after the gun sounding, and a moment’s hesitation, I fell quickly into step behind the towering figure of the second placed runner (not too shabby). With the wind continuing to howl positioning was paramount, but after having my heels clipped I lost one position (covering the opening kilometre in 3:35).

After a ‘relatively’ comfortable start and the race leader running solo about 10 meters off the front I decided to shift gears and found myself out front at the mile marker. Unknowingly, I had also dragged along a few fearless souls and we closed the second km in 3:25.

It was at this point that the eventual winner made his move, and despite my best efforts I found myself gradually losing contact. Having previously raced only once on the track, 5,000m last summer, I don’t have much to draw upon but based on my limited experience I found kilometres three and four (3:36, 3:37 respectively)... desperate. I wasn’t in pain, but neither could I escape the feeling I was running up a sand dune, i.e., I struggled. But with the antics of my daughter to keep me focused I managed to close out the race with a solid 3:25.

Entering the event I didn’t expect more than an honest effort... I achieved my goal and also took home a t-shirt and a silver (second place) VTS bottle opener. Clearly a resounding success. My aim for the series is to improve my 5k PB, to do so I need to find 50 seconds by August. I have my work cut out for me. Next up though, my first attempt at 3,000m on May 15th which if McMillan holds true will see me around 10:08.

Training: VTS Race #1: 5,000m 17:40, 3:32/km, 5:42/mi, 2nd OA

Times Colonist 10k

2010-04-28T12:17:00.000-07:00

What I remember most is the God awful stench as I stood waiting, impatiently for the sound of the horn. One could presuppose that runners are a superstitious lot, perhaps choosing (with complete and utter disregard to their fellow competitors) not to wash their ‘lucky’ race kits. Or, with nervous excitement bubbling over, conceivably someone (however accidently) pissed them self. Regardless, the nauseous stench at the start line was dreadful.

As for the race, I truly appreciated every moment; I hadn’t quite realized just how much I missed racing. The idea of standing on the sidelines and consequently protecting a fragile ego doesn’t begin to compare to the pleasure gained through adding my solitary footsteps to the pounding of the masses.

On the heels of a torn hamstring and with only two workouts in the last seven months (both last week), my race plan was simple... run comfortably fast for six kilometres, and uncomfortably fast afterwards. What I didn’t expect was registering a 3:57 opening kilometre *argh*. That was the sound of my ego absorbing the opening blow.

I’m happy with how the race unfolded given that I’d told Ally I expected to finish between 38’ and 40’. That said, the next time I run in a 10k event I hope to be carrying a significantly higher level of fitness. Splits as follows:

3:57, 3:49, 3:47, 3:53, 3:51 (19:17)
3:59, 3:45, 3:39, 3:41, 3:39 (18:43)

As luck would have it, there is no rest for the wicked. This weekend, Saturday, marks the first race in the inaugural Victoria Track Series. I’ve registered for eight events between now and the end of August, first up, 5,000m.

Training: Times Colonist 10k, 38:04, 101 OA, 13 AG

But then his heart would nearly explode when the pistol cracked

2010-04-23T15:52:00.000-07:00

“And he stood tall there in the dark, while a cool breeze ruffled the ragged lock of hair on his forehead, knowing that for one instant there would be a kind of calm in the midst of all that pounding, roaring furor, a moment of serene calm before an unholy storm”.

A crooked smile slowly crept over my face; I then found myself laughing aloud after realizing that I missed that moment of calm, and truth. Perhaps more surprisingly, I missed the chaos.

Since I last wrote, a new rhythm has (almost unknowingly) worked its way into the tread work of my life and consequently my running. These days, the details seem to take care of themselves as I, left alone focus on the horizon. A consequence of this new outlook has been an uncomplicated enjoyment in my running.

This summer will be busy, marked most notably with the arrival of our son ‘expected’ at beginning of July. Between now and then I hope to scatter in a few track races. My expectations are low.

I suppose though, everything kicks off this weekend as I hope to participate in small local race. Early Sunday morning, I will undoubtedly find myself on the edge of Beacon Hill Park, ridiculously early, accompanied by 13,000+ of my closest friends. Let the fun begin.

Until then...

Training: 1:05:14 w/ 20' tempo, Sunday is going to hurt *ouch*

Enjoy the road you’re travelling...

2010-03-04T16:44:00.000-08:00

If I could offer only one tip for the future, this would be it, “enjoy the road you’re travelling”. And if I were to continue unsolicited, I’d suggest possessing a passion for life, playing and laughing with enthusiasm, and living with purpose... but I’ll stop here.

"So you're going to go through with it, then."

"I am, I've been planning this for a long time. It'll give me something to talk about for the next nine days - or ninety-nine, more likely. Anyway, at least I'll have my race."

That was the first entry on this blog. It lasted much more than ninety-nine days, and I’ve been lucky enough to have more than one race. Beginning on a cold Friday in November, 2006, the printed tales of this runner have been at times harsh, quite often enjoyable, but always provided me with growth and opportunity.

Scanning the last five years, I’m amazed at the running I’ve accomplished (let alone the life I’ve managed to squeeze in):

2006
As I trained with my first coach for what would stand today as my fastest marathon (CIM ’06 2:40:19), I was fortunate to share many an experience with equally lasting friends (Carter – 22nd Annual Harriers Gunner Shaw). Running the CIM, was also where I would meet fellow blogger Mike, a.k.a. “Running with Lydiard”.

2007
During a year where I broke my arm while downhill-mountain biking on my stag, was married, found out we were pregnant, and bought our first house, I’m surprised I did any running at all. On the contrary, Seamus, Carter and I set out to travel “Three Roads to London”. My race (3:14:11) was disappointing but the experience something I still talk about today. From the redemption of another marathon only weeks later, to the running of the bulls, or a half marathon PB (1:15:29) the year was something to remember.

2008
If for a second I thought ’07 was busy, the fiddle tune only quickened in ’08. That spring I was running well and although I cancelled an early-season marathon (Ally was on bed rest), I was able to benefit from my fitness and posted a 5k and 8k PB, 16:51 and 27:28 respectively. Sadly, later that spring saw the passing on Ally’s mum but with the angels looking over us, our daughter was brought into the world less than 24h-hours later. I don’t know how I did it, but mere weeks later I ran the Ottawa Marathon (2:53:05) setting myself up for my inaugural run at Boston. That fall also saw me run my first ever x-country race; on a cold day my achilles still hurts.

2009
What more can I say, Boston hurt... a lot! But, all the pain and suffering is a distant memory and the race afforded me the opportunity to meet some of the blogospheres epic writers/runners: Thomas, Mike and Mark, a.k.a. Diary of a Rubbish Marathon Runner, Love 2 Run, and Run Faster Master. Thanks guys!

2010
And so I find myself sitting here today, reflecting on paths travelled and the adventures that lay in front of me. With Isla growing, and Ally expected to give birth in a few short months I couldn’t be more excited. This is also a year, where I hope to take down my 5k PB and if the Gods align perhaps toe the line for a triathlon (my first in 11 years). But on a sad note, it will also see the end of this blog (at least in this format). Thanks for the endless comments, support, encouragement and friendship.

Borrowing some words, “Sometimes you're ahead, sometimes you're behind. The race is long, and in the end, it's only with yourself. Stretch. Understand that friends come and go, but for the precious few you should hold on. Work hard to bridge the gaps in geography and lifestyle because the older you get, the more you need the people you knew when you were young”.

White on White

2010-02-24T15:13:00.000-08:00

After not running for more than a week, I am pleased with how the last seven days unfolded. Not only did I squeeze in a couple solid sessions, but I capped everything off with an “undulating” long run through some of my favourite urban trail systems (CHGC, Mt. Tolmie, UVic and Mt. Doug).

Tuesday’s workout was solid and just what I needed to get my head (and body) back in the game. I eased into the first few intervals and continued to build right through the set, feeling pretty chuffed with my effort. Admittedly, I was surprised at just how long 80” can last and was not looking forward to my next workout, with much longer intervals.

And so, after an easy run on Wednesday, Thursday was my first real test since a) the marathon and b) injuring my hamstring, 5x5’ tempo. Despite not having run a sustained effort in four months I was surprised at how comfortable I felt. My pace resembled something closer to MP rather than 10kP, but the effort was there.

[note to self: remember to stretch, good God my hammies were tight]

As mentioned earlier, Sunday was fun, and long. I mistakenly agreed to accompany a colleague of mine (who is training for Boston) for a portion of his long run. Now either my memory is fading or Larry has been secret training, but I don’t ever remember having to “try” and keep up before. We live and learn. Larry you’re a bastard.

Outside of running, most of my spare time (what’s that) has been spent finishing the basement. With the dry wall up, and the mudding and taping complete, my hands are now overed in small droplets of Crisp Linen. I’ve also discovered that painting shades of white over a washed-out primer is far from rewarding, and snow blindness is a very real concern. Next up, the trim.

Training:
Feb 18: 46:56 w/ 5x5’ tempo (1’)
Feb 19: easy 39:14
Feb 20: day off (scheduled)
Feb 21: undulating long run 1:52:05

Weekly mileage: 5h01’01”, +/- 70k or 44 miles

Blos·som·ing

2010-02-18T07:35:00.000-08:00

As I ran home late yesterday afternoon, I couldn’t help but notice the ubiquitous aroma from the flowering cherry blossoms. I started my jaunt along the waterfront, both the (rare) sunshine and Olympic Mountains to my right. As I reached Moss Street turning away from the Strait of Georgia, I traded the sun’s warmth for the welcomed refreshing fragrance that accompanies spring.

With my surgery healing well and a ticket to “lace up the shoes” only when ready, I proclaimed myself set. And so, like the slowly unfolding buds it was time to begin – (n) a period or condition of maximum development; (v) to develop; flourish.

After more than a week off I wasn’t sure what to make of my fitness, particularly having done only one workout since October. But being more eager than a thoroughbred in the gates, and with a few local races fast approaching I decided to fearlessly jump back in.

Ideally, I’d have run 400s on the track or marked intervals on the Lochside Trail but neither of those “preferences” were available. And so after a short warm-up, I ran the session on a very undulating route between Moss St. hill and the Cedar Hill Golf Course, loving every minute and with only one interrupted interval due to a traffic light.

I’m back, all I have to do now is sort out my season. Whether force of habit or genuine desire, I’d still like to squeeze in a marathon. But with baby #2 fast approaching, I think my enjoyment will be found through an inaugural summer track series and perhaps even a return to triathlon *whispered*.
.
Training:
Feb 08: day off (recovery)
Feb 09: day off (recovery)
Feb 10: day off (recovery)
Feb 11: day off (recovery)
Feb 12: day off (recovery)
Feb 13: day off (recovery)
Feb 14: day off (recovery)
Weekly mileage: 0h00’00”, +/- 0k or 0 miles
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Feb 15: day off (recovery)
Feb 16: 1:01:35 w/ 12x80” (2’)
Feb 17: sluggish 41:11

Authenticity

2010-02-08T20:22:00.000-08:00

“... the quality or condition of being authentic, trustworthy, or genuine”.
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On a cool and dreary morning, where the line connecting the saturated mud and the waterlogged air was vague at best, I returned to the trails at Thetis Lake. Some have likened running through the rolling and unrefined terrain as attending “church”, yesterday had that effect. An opportunity to reflect, share and give thanks.

Here we were, Hicham, Carter and I, three thirty-something men, discussing the challenges and rewards brought upon by friendship, a new road to an uncertain future, and fast approaching parenthood. Where has the time gone? And to think ten years ago, you might have found us standing on a random beach with naught but speedos and a pair of goggles anticipating the start of a triathlon. I digress.
.

Much like our conversation, during the run I believe there were moments where we were lost, or certainly where we didn’t know where the path might take us. But with a quick smile, beta blockers and a sense of adventure what could go wrong? Some things never change and yesterday was no different; I repeatedly found myself following the heels of two humiliating bastards.

My running has gone well the last two weeks, bookended with a quality session on Friday and a fabulous long run on Sunday. The workout, my first in months, saw me cycle through some short and ever so sweet intervals: 7x (2’ (1’), 1’ (30”), 30”) (30”). My hamstring and achilles have never felt better.

Sadly, just as I’m beginning to build some momentum a wrinkle has crept up. I have to undergo surgery on my back tomorrow, nothing serious but I’ve been told to take it easy for a couple weeks. And here all I can think about is my return to running.

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[photos: Maui 2009, my motivation]
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Training:

Jan 25: easy 45:06
Jan 26: easy 36:58
Jan 27: easy 37:57
Jan 28: easy 53:26 w/ 8xstrides
Jan 29: easy 58:40
Jan 30: day off (scheduled)
Jan 31: steady 36:18
Weekly mileage: 4h28’25”, +/- 63k or 39 miles
.
Feb 01: easy 1:07:00 w/ 8xstrides
Feb 02: easy 35:05
Feb 03: easy 36:19 w/ 6xstrides
Feb 04: hilly 50:03
Feb 05: easy 58:25 w/ 7x(2’ (1’), 1’ (30”), 30”)(30”)
Feb 06: day off (scheduled)
Feb 07: hilly 1:46:28
Weekly mileage: 5h53’20”, +/- 83k or 52 miles

Alive and Kicking

2010-02-01T19:43:00.000-08:00

For two days now, the lyrics from Simple Minds ‘Alive and Kicking’ have been quietly running through my head. I don’t recall hearing the song of late, nor can I attribute a recent event as the catalyst for the unending serenade. Still, the song invokes an enjoyable emotion and I thought the title (if nothing else) was reflective of my running.
.

The last three weeks have been busy to say the least. The stress gauge at work has been quietly climbing, and we (read I) started to renovate our basement. Unfortunately, I managed to put a nail through my foot, which affected my running for a day, but... we live and learn. In this case, proper footwear can never be overlooked.

So, between managing executive expectations at work, teaching myself to swing a hammer, and juggling the wants and needs of a young girl approaching two and her lovely (pregnant) mother… well, I’ve found, and subsequently made little time for myself to reflect on the joys of running.

Truth be told, I haven’t felt all that compelled to write about an easy jaunt to work or the equally uninspiring return trip. But, if I were to take just a few moments to do which I have neglected, I would certainly kick myself in the arse for not appreciating my health and the fact that I’m back logging the miles. My apathy is in stark contrast to Carter’s recent enjoyment, I’m just thankful I was along for the ride.

For inquiring minds who may want to follow the trials and tribulations of a former Olympic marathoner as he returns to the sport he loves, here is a link to my Bruce Deacon’s blog.

Training:

Jan 04: easy 39:47

Jan 05: day off (scheduled)

Jan 06: easy 39:24

Jan 07: easy 36:44

Jan 08: day off (scheduled)

Jan 09: day off (scheduled)

Jan 10: easy 1:04:49

Weekly mileage: 3h00’44”, +/- 42k or 26 miles

Jan 11: day off (scheduled)

Jan 12: easy 39:10

Jan 13: day off (unscheduled)

Jan 14: easy 39:26

Jan 15: easy 39:05

Jan 16: day off (scheduled)

Jan 17: easy 1:13:46

Weekly mileage: 3h11’27”, +/- 452k or 28 miles

Jan 18: easy 41:23

Jan 19: easy 51:49

Jan 20: easy 38:27

Jan 21: easy 1:03:43

Jan 22: steady 36:20

Jan 23: day off (scheduled)

Jan 24: sluggish 1:29:52

Weekly mileage: 5h21’34”, +/- 73k or 46 miles

Beware the Man with a Plan

2010-01-07T20:46:00.000-08:00

Anyone who knows me will quickly attest to my love of planning. And as I sit here, running shoes and watch in a heap beside the desk, my fingers excitedly flip through alternate programs (Pfitzinger & Daniels’), and at this moment my glass is full to the brim. Everyone, elite or otherwise starts from the same position, the beginning, and that blank canvas holds endless possibility.

With my hamstring well on the mend, I’ve taken the liberty of casting my eyes on the horizon. Surprisingly, while doing so I quickly realized that “running” and “marathon” had becoming synonymous terms in my vocabulary. As such, the prospect of planning for a future that didn’t include a ‘thon, was a future that didn’t include running. What had I become?

Drawing from my experience with the first pregnancy, I’ve decided to stay closer to home this spring and consequently not race a marathon. Nonetheless, I will run.

My draft plan then, subject to much discussion and ongoing change, is to spend the next 15-weeks training for a 10k race (Times Colonist) in late April. After that, I’ve decided to take advantage of the inaugural Victoria Track Series and spend the following 17-weeks participating in a variety of mile, 3,000m and 5,000m events, culminating in what I hope to be a new PB on August 22nd.

Happy New Year!

Training:

Dec 28: easy 45:58

Dec 29: day off (scheduled)

Dec 30: easy 36:26

Dec 31: day off (scheduled)

Jan 01: easy 32:26

Jan 02: easy 1:02:33

Jan 03: day off (scheduled)

Weekly mileage: 3h00’23”, +/- 42k or 26 miles

A Year in Review

2009-12-29T19:36:00.000-08:00

I rowed 5,000m this morning. If memory serves correct, my previous benchmark was 200m... I’m not in a hurry to move the yardstick further out. Granted I was sitting on a dastardly machine, rather than the open water, but with naught to keep me company other than my gradually declining stroke rate, I’ll leave this sport for those so inclined.

With the holidays upon us, my running has inadvertently taken a back seat. This isn’t all too bad given my return from injury, but my sanity continues to take a beating. And so here I sit reflecting on the previous twelve months, once again amidst a whirlwind of emotions.

Winter

Early 2009 afforded me an opportunity to work with a fantastic marathon runner, Jon Brown. Although 8 months of poor/little sleep drastically affected my performance (resulting in my slowest half marathon in 10+ years), I still managed to take away some lessons, mainly in the importance of recovery.

Spring
Along with the arrival of daffodils, Ally, Isla and I enjoyed our much anticipated and inaugural pilgrimage to Boston. Not only did I have the pleasure of sharing the race with my family and friends (Hicham and Jaymie), the race allowed me the chance to meet Thomas, Mike and Mark (fellow bloggers). In the end, the time it took to capture the elusive unicorn, 3:15:28, was much slower than hoped, but the experience all the more rewarding.

Summer

After a colder than usual spring, the heat of the summer months was welcomed with open arms. With Boston behind me, I decided to run my first 5,000, track race. With limited fitness, the experience was truly painful. Much like Paul O’Neil once said, “a man who sets out to become an artist at the mile is something like a man who sets out to discover the most graceful method of being hanged. No matter how logical his plans, he cannot carry them out without physical suffering”. I think the same can be said for the 5,000.

Autumn

Along with orange and red leaves, fall brought my return to the Royal Victoria Marathon (my first ‘thon in 1994). What I enjoyed the most about my performance (not the race), was my ability to persevere despite feeling uncomfortable. This may seem trivial, but it’s easy to quit/slow down when the going gets tough. I’ve never raced a marathon that wasn’t difficult, but I’m most proud of the races where I’ve welcomed the pain.

All the best to everyone as they head out onto the roads and trails, thanks for reading and enjoy 2010!
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Training:

Dec 24: day off (unscheduled)

Dec 25: day off (unscheduled)

Dec 26: day off (unscheduled)

Dec 27: day off (unscheduled)

Weekly mileage: 1h16’29”, +/- 18k or 11 miles

Merry Christmas

2009-12-23T20:29:00.000-08:00

Where has the time gone? With Chris Botti belting out jazzy holiday favourites in the background, I sit here wondering how yet again Christmas has successfully snuck up on me. Perhaps putting up the tree too early lulled me into a false sense of preparation.
.

I’ve continued with running more or less every other day and my hamstring appears to be behaving itself. I also managed to squeeze in an appointment with Janet (massage), who gave me a clean bill of health. This is not to suggest that it’s 100%, but rather that I’m taking steps in the right direction. My plan is to continue with light running for the next two weeks, before stepping up the frequency and then eventually adding some intensity. Slow but steady.

I truly hope that everyone has a joyous Christmas and until later, cheers!

Training:

Dec 18: day off (scheduled recovery)

Dec 19: easy 53:50

Dec 20: day off (scheduled recovery)

Weekly mileage: 2h47’40”, +/- 68k or 43 miles

Dec 21: easy 37:30

Dec 22: easy 38:59

Dec 23: day off (scheduled recovery)

Baby Steps

2009-12-17T20:12:00.000-08:00

I’ve been meaning to write an update for three weeks, but with minimal running related news I was hard pressed to come up with anything beyond, “day off – injured”. I’m now running again.

After not lacing up my shoes for four weeks, it was after more than a few minutes that I found they’d been transformed into alternative housing. Isla’s dolls have never had it so good. And so it was that on a dark frosty morning, under falling snow that I took that first tentative stride into the unknown. Thirty seconds later, I retraced my steps, remembering that I’d forgotten to bring my wallet.

Now, for the second time in nearly as many minutes, I was leaving the house for a run. I should be so lucky. In the end, the jaunt was uneventful, yet thoroughly enjoyable. What surprised me the most was that my lungs didn’t experience that putrid burning sensation. My goal is/was, to run alternative day but after running home last night, and with my bike at work, I had little choice but to lace up my shoes (again) this morning. Baby steps.

On another note, it looks like my late spring marathon plans (assuming a healthy hamstring) will need to be reworked. Should events unfold as intended, Isla will be a sister come June. I couldn’t be more excited. Baby steps.

Training:

Monday, Nov 23 – Sunday, Dec 13: three weeks off (injured)

Monday: easy 38:31

Tuesday: day off (scheduled recovery)

Wednesday: easy 38:14

Thursday: easy 37:05

Injury Update

2009-11-24T16:55:00.000-08:00

... still injured.

After running every second day, he rounded out the second week of November with limited success, yet unlimited frustration. Although the pain in his left hamstring wasn’t acute, he was unable to escape a nagging soreness. The discomfort wasn’t constant, but it prevented an unencumbered stride. Even to the uninitiated, he was on borrowed time.

Despite denying the inevitable, subconsciously his body knew. And much like savouring a favourite meal before dawning braces, a lone male meandered through the mud and underbrush of a towering west coast forest.

Perhaps for the first time in his athletic career, in what was still a compromise, he rested on taking four weeks away from the sport he had truly come to love.

Having not laced up his shoes for two days, he was overheard remarking to his wife the ease with which time was passing. Truth be told, he was already tracing new loops through old forest trails. Sadly, come Thursday (day four) he was singing a different tune.

Today, in a room void of hope and naught but the company of faceless models, an isolated figure no longer appreciates the melody of a favourite song. Rather, he sits slumped a over chair, impatiently willing the approach of an absent fat lady.

Training:

Friday: easy 40: 34

Saturday: day off (scheduled)

Sunday: easy 58:17

Monday: day off (injured)

Tuesday: day off (injured)

Wednesday: day off (injured)

Thursday: day off (injured)

Friday: day off (injured)

Saturday: day off (injured)

Sunday: day off (injured)

Snakes and Ladders

2009-11-13T16:23:00.000-08:00

Much like the fluctuating and recurring/mind-numbing nature of the game snakes and ladders, my running, and health continues to change. Never a dull moment, right?

After taking five days off from running, in part due to the injury but also with assistance from the flu, last Thursday I managed to drag my weary body out for a much anticipated run. Although I didn’t suffer through any pain, the discomfort in my right leg was noticeable. Unfortunately, owing to the bike/run, run/bike, nature of my commute my trip back to work on Friday morning was probably not the smartest idea.

So this week, after two more days off from running, I decided to alternate my runs taking advantage of the statutory holiday on Remembrance Day. Monday was fine, and Wednesday was surprisingly okay. Sadly, as luck would have it, I’m now experiencing all the wonderfully enjoyable symptoms of the common cold: sore throat, congestion, sneezing, headache and general lethargy. Oh the joy.

Training:
Monday: day off (injured)
Tuesday: day off (injured)
Wednesday: day off (injured)
Thursday: easy 41:15
Friday: easy 40:52
Saturday: day off (injured)
Sunday: day off (injured)

Monday: easy 40:16
Tuesday: day off (scheduled)
Wednesday: easy 1:01:32
Thursday: day off (scheduled)

The Loneliness of the (Injured) Long Distance Runner

2009-11-01T22:00:00.000-08:00

Yup, I’ve been standing still. It’s not that I don’t enjoy the serenity and reflection that can be gained from remaining motionless. On the contrary, I longed for that very moment the entire time while on vacation. But I do not get pleasure from a lack of choice. So there I am, standing in the doorway in a t-shirt and shorts, looking our over the damp leaves on the ground. That is as far as I go.

My hamstrings and quadriceps are tight, to-ight as Seamus might say. Last week I ran four days in a row. It shouldn’t have amounted to much, but it did. Seems my left hamstring and adductor is particularly stiff, this in turn has inflamed the insertion point just below and to the inside of the left knee. The whole lot is uncomfortable.

As a result, I went and saw my favourite physiotherapist this morning and she sorted me out.

After having my physical pain taken care of, I decided to address my emotional state, given the fact that I haven’t run in five days. I didn’t mind for the first three days. Yesterday I longed for an unknown loss. Today that hunger was realized. I digress. As a result, I stopped in at my favourite book shop, and after some careful thought purchased the following: (1) The Loneliness of the Long Distance Runner, by Alan Sillitoe, (2) Again to Carthage, the sequel to Once a Runner, by John L. Parker, Jr., and (3) Advanced Marathoning, by Pete Pfitzinger. My emotional wellbeing has never felt so satiated.

So, what’s next? I’m still thinking. In the short-term, I’m going run home tomorrow evening. This, if successful, will begin to set the stage the upcoming winter. Long-term, I haven’t decided. I had thought to concentrate on setting a new 10k PB (April), and use that speed to run the new Seattle Rock’n’Roll Marathon on June 26. Unfortunately, conflicting summer priorities no longer make that a viable option. So, once again, I find myself looking east, to either: Saskatchewan, Calgary or Ottawa, all on May 30, or the Blue Nose International Marathon on May 23. Choice, in abundance.

Training:

Monday: day off (scheduled)

Tuesday: easy 38:34

Wednesday: steady 36:40

Thursday: uncomfortable 40:58

Friday: painful 43:56

Saturday: day off (injury)

Sunday: day off (injury)

Royal Victoria Marathon (the aftermath)

2009-10-28T20:32:00.000-07:00

Maui was fantastic, but you’ll have to take my word for it. Sadly, our camera broke two days before returning, so unless anyone has a reader for a Canon G9 we’ll all have to wait until the damn thing gets fixed. Regardless, the sand was fine, the sunshine warm on my back, and the water heavenly.

As for my race, I’ve been periodically reflecting on my performance but I still don’t know what to make of it.

Whether self-doubt or a touch of reality, on race morning I decided to slightly adjust my goal and aimed for a sub 2h45. Splitting the half in 1:23:01 left my marginally off target, but just. Sadly, as my 5k splits indicate, it was just after the 25k point that my race started to (slowly) unravel:

19:15, 19:24, 19:56, 19:53, 19:56, 20:14, 20:28, 20:58, 09:37

So instead of analyzing the race, I’ve been asking myself, “what I might have done differently during my training”. This question hasn’t helped either.

All things considered, I was happy with my approach. That said, if I were two change two things, I would 1) switch the half marathon I did 3-weeks out of the race, for the planned 3x10k at MP, and 2) spent more time, in particular tempo running, on undulating terrain. Those two gems, along with the compression socks, Udderly Smooth and my new nutrition plan, are all lessons learned.

Thanks for all the comments to my last post, they are greatly appreciated.

So, what’s next? I’m still thinking…

Training: 2-weeks in Maui - beach running, surfing, snorkelling and the odd (hilly) ride

King of Pain

2009-10-12T07:59:00.000-07:00

It was far better than the ubiquitous Christmas jumper, but not quite a shinny new car. Still, I’ll take the 12 days in Maui and enjoy every moment of it. This is me signing off for a couple weeks while the girls and I head further west, to the land of surf, sand and sunshine.
.

As for my race, it was solid, something I’ve been hoping to achieve for a few years. I have to be brief as we’re busy packing, or at least the missus is. The highlights then:

(1) Nonstop (almost): I ran the entire race, apart from stopping to pull up my socks (twice) and walking for 2”-3” to get some water at an aid station, it was one continuous run. I’m so glad to have not been apart of the mid-race walking wounded. I’ve put in my time.

(2) Compression socks: as I mentioned above, I had to stop twice in the first 10k to pull them up, otherwise they seemed fine. I didn’t cramp, but then I typically don’t. The jury is still out.

(3) Chaffing: in my race package there was a product sample called “Udderly Smooth”. I know you’re not supposed to try something new on race morning but I decided to give it a go. It worked like a dream, I’ll definitely be using it again.

(4) Nutrition: I ran with a bottle for the first half (the water was gone by then), and ate Clif Shot Bloks (lemon-lime), roughly 3/40’… my stomach has never been so settled during a race. The only drawback was the 3C temperature at the race start, made the first few bloks rather chewy.

Ok, I’ll give you the gory details when I’m back from vacation but until then this will have to do. Thanks to everyone who offered a kind word of support either here, or out on the course. It was much appreciated. As for what’s up next, I can honestly say I have no idea. I almost forgot, someone introduced himself to me in the first mile of the race. Said he drops in from time-to-time to read this blog… I hope your race went well.

Until later, enjoy the road you’re on.

P.s. This morning I’m in a world of pain.

Royal Victoria Marathon: 2:49:41, 4:02 k/pace, 26/2319 OA, 5/219 M35-39 (half split at 1:23:01)

The Anticipation

2009-10-11T07:45:00.000-07:00

While driving to the race start this morning, Ally and I were having a conversation about what a marathon “feels” like. After some thought I described it as “slowly, over a duration in excess of two hours, opening a Christmas present... and more often than not discovering a jumper”.

In about 45’ I’m going to start opening my present.

I’ve decided to aim for 3:50-3:55 km/pace, hoping to finish under 2h45... let the fun and games begin.

Training:
Friday: easy 19:58 with 6xstrides
Saturday: easy 14:12 with 6xstrides
Sunday: TbD

Brick

2009-10-08T22:04:00.000-07:00

It has been over ten years since I completed my last triathlon, Ironman Canada 1999… it wasn’t my greatest athletic achievement, but I finished. Funnily enough, I was talking with a friend this evening (after a few pints), where we contemplated revisiting the torrid battleground. I’ll leave that one for another day. There has just got to be something else out there, right? Anyhow. Back in the day, when combining a bike/run workout, the common expression to describe such a session was a brick.

And so it was after cycling home from work (where I felt great, attacking the hills and even had fun accelerating out of a few tight corners), that I had just enough time to sneak in a run before the girls came home. Moments later I was out the door in my running kit and jogging down the Lochside Trail when… holy wobbly legs, I hadn’t felt like that in a while. That joyous feeling of the bike/run transition is really something to the unaccustomed. I digress.

The running has been going well and I feel okay, so far. Yesterday’s w/o was controlled if not too fast… and so nothing out of the norm. More importantly, I felt good.

I confirmed my race number today, #37, I’ll take it.

Two days and counting.

Training:

Wednesday: 50:07 with 5x3’ (1.5’) 10kP

Thursday: easy 29:10

Comparison

2009-10-06T21:36:00.000-07:00

I think it was in preparation for London ’07 that I followed Thomas’ lead and summarized my 12-week build for the marathon. I did it again for Boston…, which takes me to today, the RVM. The numbers themselves don’t speak volumes (perhaps I need better metrics), but still I find them entertaining.

Subjectively, I’ve been quite happy with my approach this time around. I think it was the simplicity of the program that I enjoyed the most. If you were to have asked me any other time, I probably would’ve told you I’d have wanted a complex schedule, something that pushed the envelop and forced me to walk that fine line. Keep the workouts varied and the body guessing. I suppose everyone wants to be different, special.

But with a lifestyle that now appreciates the routine, the last twelve weeks have been surprisingly liberating. And what’s not to like. I’m injury free, my mileage is at a three year high, and yet I feel rested.

Boston
Training: 12-week marathon build (11 weeks completed)
Cumulative distance (with a few yet to come): 984km/617 miles (1036km/650 miles)
Number of runs 32km (20 miles) or more: 3
Highest weekly volume: 7h51, 110km (69 miles)
Number of weeks over 130km (80 miles): 0
Number of PRs: 0

Injuries: left achilles (forced a reduction in miles)

RVM

Training: 12-week marathon build (11 weeks completed)
Cumulative distance (with a few yet to come): 1100km/689 miles (1136km/712 miles)
Number of runs 32km (20 miles) or more: 4
Highest weekly volume: 10h03, 142km (89 miles)
Number of weeks over 130km (80 miles): 2
Number of PRs: 0, but then I only raced once in preparation
Injuries: none

You could say that I’ve been tapering for the last four weeks, if by tapering you mean a consistent reduction in mileage. I’ve never understood when people (Chris) complain about not enjoying the taper. Maybe that speaks more to the training (sorry Chris). Yet today on my jaunt home, I felt horrible. I could’ve slowed down, but… well, I didn’t. I seem to remember the same route taking 41:XX the last time I ran it. Hum. Tomorrow’s session should bring some snap back to the legs.

Four days and counting.

Training:

Monday: day off (scheduled)

Tuesday: steady 38:52

It Was One of Those Weeks (and this ain’t the half of it)

2009-10-04T21:58:00.000-07:00

It was about a week after meeting Ally that I was introduced to Timone for the first time. It’s not that I’m not a cat person, or an animal person for that matter, but I’ve always managed to convince myself that ‘pets’ were just that, pets. And so it was that for almost every night during the last six years, Timone would hop up onto the bed and insist on kneading my pillow and then proceed to curl up into a ball sleep beside my head (and forever repositioning herself just so as to remind me that she was there).

On Friday, we had to put her down. I was surprised at just how difficult it was, yet that wasn’t the complicated part. How do you explain to a 1-year old, who’s first word was ‘kit-a-kat’, that, this feline ain’t coming back. I never thought I’d miss a cat.

Isla has been sick this week, and any attempt for me to rest has been thwarted, e.g., last night she was up six times, so was I. To make matters that much more interesting I’m beginning to feel off-colour. Oh joy.

As for my running, well, I continue to clip along. After the mid-week w/o, I took it relatively easy on Thursday but regardless of perceived effort, managed to shuffle home at a surprisingly fast pace.

Friday was off.

Saturday, was too fast. The plan was to run 15’ at MP, but with the girls joining me at the track I decided to run 4k at MP (continuous). My goal was to hit 3:50 k/pace but despite my attempts at slowing down, I didn’t make my target once: 3:36, 3:48, 3:47 & 3:47. I’d better not do this come race day, not unless it’s the last 4k.

And so I find myself here tonight, less than a week away from my next marathon and feeling… calm. I take great pleasure in feeling calm; given my workweek this might just be the only respite it what is going to be a very intense next five days. Fun.

Training:

Thursday: steady 49:44

Friday: day off (scheduled)

Saturday: 44:38 with 4k at MP

Sunday: easy 1:10:02

Weekly mileage: 4h48’04”, +/- 68k or 43 miles

Counting the Days

2009-09-30T21:21:00.001-07:00

I hurt. I sit here with aching legs and a strained back, not the feeling one aspires on the road to a marathon taper. Or any taper for that matter, still, it was worth it.

Much like downing a pint so that you can enjoy the next, marathon training allows me the opportunity to run one of my favourite workouts. Out of context, it’s just two laps of the track repeated ten times. But executed within a fortnight of a marathon and you’ve got yourself some Yasso 800s.

[Guinness, the legendary black stout of Ireland celebrated by poet, poor man, ad man and drunk, has reached the age of 250]

I’ve run this session a few times and thoroughly enjoyed each one. Granted, running 800s is comparatively easier for me, but nevertheless it’s a fitness booster and perhaps more importantly a confidence builder.

My plan had been to sneak to the track this evening, but I quickly realized last night that best laid intentions would be for naught. So it was that earlier this morning I left the house and headed east toward what would become a glorious sunrise. My new plan was to run a set of timed intervals (0:02:35), regardless of distance. I eased into the first one but otherwise I ran them strong, feeling light on my feet, and the hard work... quite effortless.

If only I’d hit the track. Still, the fun and games were thoroughly enjoyable and the daybreak magnificent. Ten days and counting.

And for the photos, I took them while biking to work last week along what is my usual sub 45’ route, anything longer and I head in a different direction. With the mileage dropping, I thought I’d augment my tales with a few pics.

Training:

Monday: day off (scheduled)

Tuesday: easy 40:25 with 7xstrides

Wednesday: 1:23:15 with 10x800 (2’) 5kP-10kP

Royal Victoria Marathon (3-weeks out)

2009-09-27T22:29:00.000-07:00

I’ve been preoccupied this week so you’ll have to forgive my sparse commentary. Given my week began on stiff, sore legs, I’m pleased with how the pins are feeling this evening.

As I mentioned in my last post, I was surprised at how tender I felt after last weekend’s half marathon. I took Monday off, and then proceeded to take it easy for the following four days. Yesterday I had some fun.

I’d done the w/o once before, three weeks before Sacramento, and thought there was no time like the present to reacquaint myself with some fun and games. The sessions called for an opening mile at 5kP, followed by 10x300m. What’s not to like?

With the wee one up early, we decided to the workout a family event as Ally and Cricket (Isla) joined me at the track… after a trip to the local coffee shop and park. Priorities. I began the mile feeling relaxed and comfortable but my legs lacked any snap. I split the half in 2:40 (exactly on pace) but decided that a bird in the hand was worth more and closed in 2:16, for an opening 5:16 mile. Now for the fun.

Me running 300’s is a bit of a joke, or so it felt. I can’t remember the exact instructions Bruce gave me three years ago, so I decided to keep things under control and just “cruise” the intervals. I don’t believe I broke a sweat. The snap is back.

:54, :53, :55, :51, :53

:51, :52, :52, :53, :49

With only two weeks remaining until race day I feel relatively confident heading in, at least much more confident than I did in April. I’ve decided not to try and PB, but instead aim for a steady, controlled race, sub-2h45. I have most of my plans ironed out, but I’m embarrassed to say that I’m uncertain as to what to wear. Humiliated. Although I wore compression socks again during today’s long run, my right calf cramped. Typically, this “never” happens. And then there’s the shorts issue. I went down to our local running shop this afternoon, but the current stock left me… wanting more, or perhaps something that doesn’t exist. Fickle, I know.

Two weeks and counting.

Training:

Thursday: steady 58:23

Friday: easy 59:09

Saturday: 1:12:51 with 1x1600 (5’), 5kP + 2x(5x300m)(100m) 3kP-5kP

Sunday: easy/steady 1:51:47

Weekly mileage: 6h20’17”, +/- 89k or 56 miles

A Steady Recovery

2009-09-23T22:42:00.001-07:00

Not much to report other than the fact that I was surprised at how sore my legs were on Monday morning. Perhaps I shouldn’t have been given the pins were just as sore on Sunday night, but nevertheless, I was still surprised.

Ally suggested that perhaps I underestimated the “half marathon”. I think there is truth in that.

With the marathon less than three weeks away, I’m hoping to remain on top of my training and recover properly from last weekend’s race. I was lucky enough to get in and see Janet for a massage on Monday, and I’ve made sure to keep the last couple of days light and easy.

The next few days will be more of the same; easy running.

Today mind you, felt fantastic. It was nothing more than an easy jaunt down the Goose to work, but my feet (and achilles) didn’t hurt and there was a bounce in my stride. After having significantly reduced my mileage last week, and with this weeks volume following a similar trajectory it’s safe to say I’ve been… well, tapering.

Game on.

Training:

Monday: day off (scheduled)

Tuesday: easy 41:58

Wednesday: easy 36:09

Royal Victoria Marathon (4-weeks out)

2009-09-20T20:11:00.000-07:00

I’m extremely glad that I started to re-read Running with the Buffalo’s last night, and I quote “All that remains is thirty minutes to ‘man-up’ and take the pain, one last time. They are not afraid…” I had about half an hour left to race and I told myself to ignore the hurt; it was comforting to know that I wasn’t alone.

Today was the last significant tempo piece in my preparation for the RVM. Under clear blue skies, the girls and I drove out to Sidney this morning as I had planned to run the Lands End Half Marathon. I wanted to use this race as a dry run for the marathon and so wore my (planned) race clothes and shoes.

After my usual 20’ warm-up, which always includes 3’-4’ at near race pace, I changed into my kit including my new shoes and made my way over to the start line. It wasn’t long before the countdown started, and within seconds of the gun sounding I was out front and leading. Now this wasn’t planned. I turned around to look for Hicham and couldn’t see him anywhere, and it was what felt like an eternality before the only Kenyan in the field pulled up beside me and then proceeded to drop the hammer which sent ripples through the field.

After splitting 1k in (3:23, way too fast) I was running comfortably in second place and it wasn’t until the mile marker that I could hear Hicham pulling up beside me. He’d planned to start alongside Phil but seeing me up the road l had left him wanting. We ran quietly together for about another 400m before I told him to drop in behind me so that we could work together. We continued to alternate positions for the first 5k (all slightly downhill) before I was rudely spat out the back on the first of many, many climbs. 3:23, 3:30, 3:40, 3:35, 3:53 (18:02)

It briefly flattened out around 7k and I used the opportunity (and subsequent downhill) to reel Hicham back in, help in part by his slowing. We continued to run together through 10k at which point he could see 4^th place gaining and ventured out on his own. I had no response. I also didn’t see the 4^th place runner. 3:52, 3:33, 3:34, 3:55, 3:44 (18:40)

The following 5k was relentless series of climbs, which despite a strong effort, saw me log a 4:12 kilometer closing out 15k. 3:36, 3:48, 3:49, 3:45, 4:12 (19:12)

The closing 5k had the runners circle back onto the opening stretch, and as much as I willed it to be flat, the slight grade felt mountainous. It was with 3k remaining that Phil passed me, after which I ran scared through to the finish. Despite wanting to run 1:17:XX, I’m pleased with the result. I had no idea the course was so hilly, and on a flatter route I know I could’ve met my goal, if not 1:16:XX high. 3:39, 3:33, 3:44, 3:46, 3:52 (18:36) 4:05

Lessons learned: 1) I sweat a lot, I must remember to drink more come race day, 2) it’d be nice to find shorts that don’t chaff, 3) the shoes worked, Fastwitch it is, and 4) I’m not sold on the compression socks, they’ll be a game time decision.

Full results here

Training:

Friday: A.M. steady 37:43, P.M. easy 38:00

Saturday: easy 26:28 with 6xstrides

Sunday: 1:48:36 w/ 1:18:37 Lands End Half Marathon 4^th OA, 1^st AG (winning time 1:12:18)

Weekly mileage: 7h15’47”, +/- 102k or 64 miles

New Sensations

2009-09-17T21:16:00.001-07:00

When I left the office yesterday evening it was wet out, nothing noteworthy but just the odd sprink to remind me that we live on the wet coast of Canada. That said, I found the overcast skies and damp air comforting, it was like putting on a pair of sunglasses after walking into a blinding sun for hours on end. Soothing.

Yesterday was also the first time that I tried out my new marathon shoes, the Saucony Fastwitch 3. Running home, I feel self-conscious at the best of times when I leave work, but wearing new shoes only drew attention in an building where my skinny legs are already an oddity.

As I jogged through Fairfield and toward Oak Bay, I welcomed the feather-like feeling. What I didn’t enjoy was the every-so-slight pressure on my left achilles, entirely unsolicited. The w/o passed quickly, and I found myself running out of room as I approached home. I made a concerted effort to keep my exertion under control, but on more than one occasion couldn’t help but get swept along to the gentle ‘tick’ of my feet leaving the road.

Once home I iced my achilles and opted to run today in my well worn (1,200+ km) Asics. Achilles still tender.

This weekend was supposed to be my last marathon pace session, 3x10km descending to MP. Given that I haven’t raced in three months, I’ve decided to run the Lands End Half Marathon instead. I figure the increased speed will make up for that lack of distance. Regardless, I give my Fastwitch another go, hopefully breaking them in rather than the alternative. If I survive, and the shoes don’t, I’m at a loss come race day. I loved the original Fastwitch.

Training:

Wednesday: 1:16:37 with 10x2’ (1’)

Thursday: easy 50:15

Applications are running slower than usual

2009-09-15T20:41:00.000-07:00

Yesterday I found myself wallowing in a shallow pit of sluggish misery. It was approaching 10:30 a.m. and I was mechanically nursing a third cup of coffee. The usual enjoyable nectar had become nothing more than sustenance. As I unconsciously raised my mug and took a sip, the blackness rolled over my taste buds providing… nothing, all enjoyment was gone. Now where is the fun in that?

Ally told me that she suspected Isla was getting sick, which was all the reasoning I need to convince myself that my preparation was doomed. I was done. The fact that last week’s mileage hadn’t seen such heights since the spring of '07 had nothing to do with my new reality. Nor did the accompanying fact that Sunday’s three-hour jaunt was still fresh in my legs. Nope, this fickle runner had thrown in the towel.

And so with nothing to lose, I went home that evening and made some French onion soup, complete with Gruyére and a bottle of white wine. I love slow food.

Fast-forward a few hours and I found myself reining the legs in on my jaunt to work. It’s becoming noticeably darker in the mornings, but this morning’s pale shroud was comforting. And as I clipped through Cedar Hill, a stride that I’d feared lost was found.

Tomorrow I use me new marathon shoes, the Saucony Fastwitch… no brakes!

Training:

Monday: day off (scheduled)

Tuesday: A.M. steady 53:50, P.M. easy 44:18

Royal Victoria Marathon (5-weeks out)

2009-09-13T20:14:00.001-07:00

Consider the last seven days starched, folded and sealed in the bag… and this Glenmorangie never tasted so good.

What was supposed to be a week that saw the second highest volume in this marathon build went surprisingly well, particularly with Ally out of town for five days. In the end, I ran 90” more than I had three weeks ago and due to the rounding, squeaked out an additional kilometre topping off the week at 142km.

Friday’s double was rushed and with the weather we’ve been experiencing the last few days I felt decidedly parched. The fatigue from Thursday’s session was definitely there during my morning jaunt but somewhat removed come the afternoon.

On Saturday, I benefited from having a wonderful friend look after Isla while I snuck out for a run in the morning; Jaymie I owe you huge! The run itself was uneventful and I was surprised again, at how sluggish I felt. I was also surprised at just how far one can travel in roughly 80’. I think it’s time to make sure that I stay on top of the training from here on in.

After two days where my energy level had been left wanting, and the legs heavy, I didn’t quite know what to expect this morning. So, for the first time this year, I grabbed my ipod and after selectively loading nothing but high energy songs, I set out the door into the unknown. Sadly, I returned 6’ later as the new shoes I had purchased earlier in the week were giving me grief (I exchanged them for a new pair later that afternoon). And so it was, with boots that have seen 1,200 km if not more, I headed back out the door and into the now familiar.

From my place, it was out around Rithet’s Bog to Elk and Thetis Lake, returning via the trails at Camosun College. With time still to spare, I opted to run Blenkinsop and was surprised at how good my legs felt running up a mile long hill… after 2h40+ of running.

With four weeks until race day, this will be my last long run as I’m participating in a half marathon next weekend after which it’ll be all down hill from there. I tried the Cliff Shot Bloks again and I’ve decided to use them for the race, that and water. And so it appears that all the pieces are slowly coming into place. All I need now is to sharpen up my legs, and have the wind at my back on October 11^th.

Hope everyone had an enjoyable weekend ~ cheers

Training:

Friday: A.M. easy 46:11, P.M. steady 59:15

Saturday: steady 1:18:31

Sunday: easy 2:54:14

Weekly mileage: 10h03’08”, +/- 142k or 89 miles

Mr. Mom

2009-09-10T21:00:00.000-07:00

My legs ache, I’m tired and I still have to make tomorrow’s lunch. Luckily, Isla is asleep, I’m imbibing a cold beer, and the week’s main workout is now behind me.

With Ally away in Edmonton all week, I’ve had to adjust to a new routine not entirely of my own making. I have a new respect for single parents.

My day now consists of waking up at midnight, 3:00 a.m. and 4:00 a.m. before finally beginning the day just before 6:00. Warm-up some of yesterday’s coffee (sacrilegious I know), getting dressed, packing my day bag, waking Isla up (she’s slept in all week… a blessing). Changing and dressing Isla. Feeding Isla. Changing Isla again. Grabbing baby, day bag, her day bag and keys before piling into the car. Running back into the house after forgetting Isla’s lunch. Drop Isla off at daycare. Drive to work. Run. Shower. Work. Pick Isla up. Feed, play and change Isla, while making both of our lunches. Throw two loads of laundry into washer. Water lawn. Read to Isla, before putting her to bed. Sit down, enjoy cold beer. Miss Ally.

With my legs feeling lethargic after Sunday’s (unplanned) up-tempo run, I decided to bump Tuesday’s scheduled w/o to Thursday. So it was that after a short warm-up, I found myself in Beacon Hill Park and about to begin my last significant MP session.

I felt smooth for the first mile, passing in 6:02, but then began a rough patch. Are you allowed rough patches that early? It took my until about the 10k marker until I settled into a comfortable rhythm and rode out the remaining miles. Given the early (4:00 a.m.) start to the day, I was pleased. And now bed.

Training:

Monday: easy 34:55

Tuesday: easy 1:20:27

Wednesday: steady 50:54

Thursday: 1:18:41 with 15k MP 56:42

Royal Victoria Marathon (6-weeks out)

2009-09-06T20:29:00.000-07:00

As far as rest/recovery weeks go, the last seven days were satisfying. With Monday off, I managed to keep my running reigned in for the next four days. I think an honest litmus test is the fact that I’m now extremely eager to resume the training, a comforting (and all too often rare) feeling passing through the half way point of the marathon program.

We were off to Galiano Island for the long weekend, which meant I was out the door exceptionally early on Saturday. After a short jog down an eerie and dank Lochside Trail, I popped up onto the embankment overlooking the Blenkinsop Valley, to see Ian and Aseed warming up for our early morning session. My w/o had called for 6x1200 at 5kP but with time pressing I decided to adapt and instead ran the intervals on Donwood Crescent, a route I used once before while tapering for Boston. At that time, I was feeling uninterested, tired and unsure of my training. If nothing else, when comparing my present state of mind it couldn’t be more like chalk and cheese.

With no time for a real warm-up, we started into the first interval. Within the first few strides, I knew I was running too quickly and really struggled to slow down. The feeling was butter… incredible. I quickly gapped Aseed, and was surprised to find myself running stride for stride with Ian up the only incline. Upon finishing the 1100m loop, I was stunned to see my time of 3:25, 15” faster than what I had expected.

On April 8^th, I ran 4x Donwood with the laps passing in: 3:37, 3:37, 3:36 and 3:35.

This time around, they were drastically different: 3:25, 3:26, 3:33, 3:31, 3:31 and 3:39.

This week is going to be busy, what with Ally out of town until Saturday evening; I don’t know if I should feel more sorry for Isla or me. Currently, and it’s only 8:30 p.m., she went down without a peep. To make the next few days that much more entertaining, this week is supposed to see my second highest volume in preparation for RVM. Wish me luck.

Training:

Thursday: easy 43:41

Friday: steady 54:55

Saturday: 1:08:52 w/ 6x Donwood (2.5’) 5kP

Sunday: quite strong/undulating 1:13:15

Weekly mileage: 5h21’39”, +/- 75k or 47 miles

State of Play

2009-09-02T21:56:00.000-07:00

My running the last two days has been almost as good as the two chip butties I had for dinner (something I reserve only for recovery weeks).

Yesterday, it was: out the door, along the Songhees boardwalk, through Dockside Green, down the Galloping Goose and home.

Today, much the same: out the door, along the Songhees boardwalk, through Dockside Green, down the Galloping Goose and home. Only this time I stopped to grab a flic and four Speckled (something that is bordering on routine when Ally works late).

The legs felt as if they had a low voltage electric current running through them on Monday and Tuesday, I’m assuming residue from Saturday’s workout. Today, amongst a multitude of meetings, I managed to sneak in a massage with Janet… the pins feel better.

Training:

Monday: day off (scheduled)

Tuesday: easy 42:41

Wednesday: easy 38:15

Royal Victoria Marathon (7-weeks out)

2009-08-30T22:32:00.000-07:00

My last week of running rounded out nicely, what with two decent workouts, one of which had me running close to 25k at marathon pace. Still, tonight as I sit at my desk and type, I’m happy that the week ahead has been reserved for recovery (rest, it out of my control).

Yesterday’s workout was the second of three real tests in this marathon build. The plan was to run 5x5k starting at 90% MP and descend down to the real deal (20:00, 19:45, 19:30, 19:15 & 19:00). Unfortunately, I need work on my execution.

As mentioned previously I decided to run the session on the Lochside Trail, between markers 14 and 19. Starting at 14, gives you two kilometres to nail the pace (the markers exist) but then you’re running blind until the finish at 19. I began what I thought was conservatively, but opened in a 3:45. I nailed the second kilometre but obviously, wound things back up finishing in 19:14.

The way back is ever so slightly uphill, or at least that’s how it felt, and I thought this would take the edge off my hot feet. I really wanted to run a controlled second interval, as I knew going too fast would open the doors to an ugly last 10k-15k. Sadly, despite feeling very comfortable and relaxed my legs had a pace of their own and my fate was sealed… it was after passing through 12k and remarking how easy things felt that I decided to roll with the punches (19:09, 18:58).

I overcooked the forth interval, ‘nough said (18:45), and with the legs feeling heavy and my turnover forced I purposefully reigned in the effort on the last one (18:53). I’m really happy with how the workout unfolded. I think this build has the least number of workouts compared with prior programs so the emphasis needs to be on quality.

If I did one thing right this weekend it was making sure today’s run was easy, very easy; my legs felt great.

As for our night away at the Sooke Harbour House, it might go down as one of my more relaxing birthday gifts ever… thoroughly enjoyable!

Training:

Sunday: easy 56:50

Weekly mileage: 8h57’55”, +/- 127k or 79 miles

Game On

2009-08-29T13:08:00.001-07:00

I have to be brief as we're about to take off for the evening, our first night away (together) since Isla was born. Mum doesn't know what she's in for.

I had what was probably the best workout in months today. The session called for 5x5k descending to MP. I headed out to a rather straight and somewhat flat section of the Lochside Trail, jogged out to the 14k marker and was off.

The idea was to start at around 20:00, and work my way down to 19:00-18:45. I didn't mean to, but by going too fast on the first one I set myself a lofty goal... it all worked out: 19:14, 19:09, 18:58, 18:45 & 18:53.

More later...

Training:
Thursday: 59:14 easy
Friday: A.M. steady 56:04, P.M. easy 40:19
Saturday: 2:25:56 with 5x5-k (1-k easy)