And yet a few more

Learning from Tuesday’s mistake, i.e., not being prepared for a longer warm-up, I left work on Thursday and proceeded to take a much more direct route to Cedar Hill than I had a couple days prior.

I decided to change the workout slightly, opting for more variety than what was scheduled. The plan was 3x 60”, 45” 30” and 15” with the walk/jog back down as recovery and an additional 1’ between sets. Working these shorter hill sessions is such a stark contrast to previous marathon preparation and although lung searingly painful, surprisingly enjoyable. With no varsity teams out that day, it was just the hill and me and unlike last week, I was able to jog home on legs that didn’t feel completely wrecked.

Yesterday, I was up early and after a glass of water and a couple pieces of toast I was out the door and jogging to work, and following the previous days lead, opting for a more direct route.

I hope everyone has a great weekend and all the best to those racing in Toronto.

Training:
Thursday: 1:14:25 with 3x(60”, 45”, 30”, 15”) hills (1’)
Friday: easy 35:04

More Hills

Had you asked me on Monday how my weekend runs had gone I would have replied fine, the company was enjoyable and the pace comfortable. Easy. I believe the problem rests though in my thinking of the runs in isolation. Alas, as I was out for my easy jaunt on Monday afternoon it felt like the second game of a double-header, one where I went hard early on and was now paying the price.

Yesterday was better.

Slipping into my new job was been relatively easy thus far, so much so I decided to run home from work yesterday. Not thinking, I opted to run through the old neighborhood, randomly making my way through Beacon Hill Park and then tracing my way down the streets of Fairfield before taking a more direct line for Cedar Hill Golf Course. My prolonged 40’ warm-up left me good and limber (and slightly fatigued) before I even started the workout. I ran a series of 1’ repeats on a long gradual hill on the east side of the course before switching over to a brutally sharp beast on the west side for my 30” kickers. The session was made all the more challenging as both the men’s and women’s Varsity Cross Country teams were there running their own workouts which unfortunately assisted in keeping me honest. The buggers.

This morning then, on the heels of yesterday workout/long run (the furthest in probably two months), I limped my way to work all the time asking myself what I was doing. I think I like early morning runs when it’s dark out, somehow the miles seem to pass more easily. Perhaps the darkness lulls the brain into thinking it’s all still a dream.

Enjoy the roads.

Training:

Monday: easy 31:34

Tuesday: 1:23:45 with 5x1’ hills + 8x30” hills

Wednesday: was 38:57 with 6xstrides

Home

I could blame it on a multitude of things, two of which would include recovering from jetlag and too much of a good thing in the UK. Regardless, getting out of the house today required the energy of Hercules and the concentration of a gymnast while performing on the beam. I managed, barely. I struggled through the first ten minutes but slowly came around, felling almost normal on the home stretch. That was prior to the strides (still shaking out the fish & chips).

Yesterday was much better mind you. I should backtrack though (and Seamus, you’ll get a laugh out of this). On the heels of some reduced training, I decided to alter my fall training schedule and reintroduce some hills to the program (hills that I missed while in England). As such, yesterday I jogged into Mt. Doug, ran a series of long and short hills, and felt better than expected. Brilliant.

Still waiting to hear on Boston. Speaking of which, anyone else out there thinking of racing this year?

[the photo was taken while on holiday; it’s of a small fishing village in Cornwall called Mevagissey… I lived there over twenty years ago, ouch]

Training:
Monday: easy 34:13
Tuesday: 1:04:12 with 4x1’ hills (3’) + 6x30” hills (90”)
Wednesday: 44:15 with 8xstrides

Our Last Week in England

We returned home late Saturday afternoon after what was almost three weeks of an extremely enjoyable vacation. Upon reflecting not only am I markedly more relaxed but I’ve also gained two overstuffed Cornish Pasties where my pectorals were once housed and my torso more closely resembles an inverted pint glass than ever before. I have my work cut out before me.

The last few mornings I’ve been trying to educate a five month old infant on the effects of jetlag and not necessarily having to rouse at 3:00 a.m. just because your internal clock suggests it’s morning. This is a losing battle. Still, coupled with me starting a new job, the week ahead looks like a perfect opportunity to ease back into running without too much structure.

I’ll leave you with some photos from my last run in England along one of my favourite routes.

Training:
Monday: day off (scheduled)
Tuesday: day off (unscheduled)
Wednesday: day off (unscheduled)
Thursday: 41:08 with 10x30” hills (2’)
Friday: easy 1:07:35
Saturday: day off (unscheduled)
Sunday: sluggish 1:08:54

Mount Doug (hills)

Please excuse the brevity but the taxi is coming in less than 40’ and I still have to hop in the shower having just returned from a pre-plane run. Oh, and I hear the baby.

Yesterday I had what was probably one of my best workouts in months, perhaps even a year or more. I felt as if I broke free from a restrictive cocoon and now have only possibility in front of me. Granted I was nervous at the start of the session given last week’s slugfest, but the Gods were on my side, eith er that or it was the homemade sausages from Rumon.

For those of you who know Mount Doug, I made my way over to Whitaker and ran the dastardly steep sand hill for my 30” intervals. The forth one left me with my balls in my mouth while gasping for much needed air. And then the lactic acid. Feck!

I then jogged down toward the bottom of Whitaker and started the 1’ pieces. I timed, and then marked the first three after which I aimed for the literal line in the dirt. I almost stopped at six, and perhaps I should have. Nevertheless, after allowing an additional 10” recovery I launched into a seventh repeat, knees rising and arms pumping amazed to hit the top marker with 5” to spare. Epic.

After such a great w/o yesterday, I fully expected the pins to be throbbing today but it was not to be. The sun was shining, the birds busily preparing for fall and every step better than the last. I’ll try posting a bit from the UK, got to run, ciao!

Training:
Monday: 1:07:42 with 4x30” (2’) hills + 7x1’ (2’) hills
Tuesday: undulating 32:24

Managerial Experience

The large picture window to my left is open allowing a damp breeze to enter. I sit at the keyboard, write, and hear nothing but the incessant beating of the rain outside. It’s strangely comforting.

Getting out the door this evening required a disproportionate amount of energy that left me questioning my decision to head out. Whether the summer doldrums or otherwise, I turned down the street with the same determination I had when heading for detention. To make matters worse, rather than rolling through an easy jaunt I’d scheduled hills for this evening (my first session in months).

Oh joy.

I trudged along toward my spring stomping grounds, reacquainted myself with Maltwood and eased into the first interval. I was surprised at how long and painful an uphill minute can be on a concave hill.

Run. Gasp. Recover. Repeat.

After number six, I used the recovery to jog over to a terrific little hill circuit that I’d scoped out earlier. The shorter intervals took me almost to the peak of a very steep convex hill, after which a long curved gentle descent brought me back to the beginning. My fitness and or natural talent much more suited to the shorter repeats. Still, I ended the session earlier than planned, stopping while ahead and leaving the remaining two intervals for another day.

My current supervisor recently returned from Harvard where he was taking a course on governance, problem solving and negotiations. With me beginning a new job at the end of the month, he came into my office today and mumbled something about him passing on knowledge and books on managerial experience. Given his recent studies, his comment piqued my interest. I shook my head and laughed as he handed me two soft cover books and wished me well… 26 Miles to Boston and The Perfect Mile.

Training:
Monday: day off (scheduled)
Tuesday: 57:41 with 6x1’ (3’) + 6x30” (2’)

The Hills of Maltwood Terrace

As I shuffled along the hardwood floor, I couldn’t help but notice that my left calf was on the verge of cramping; both were sore. Last night after returning home late (again), I slipped out the front door into welcoming west coast drizzle trying to convince myself that I a) really wanted to do 8 and not 10 repeats* and b) that everything could be completed within 45’… ah it’s a good thing I’m stubborn.

I don’t recall having quite the same snap as I did a few weeks ago but the hills definitely succeeded in getting the heart pumping and the legs working.

Today, I recover.

Training:
Thursday: 1:09:35 with 10x1’ hills at 5k pace
Friday: easy 46:31

*The workout called for 8-10x1’ hills

Like a bag of smashed assholes

Arriving home late from work and worn-out I was not in the mood to head out for a run, still, with my goal in sight, I left the house hoping my habitual behavior would see me through.

I wasn’t for a second dissatisfied.

This evening’s workout was conceivably the best session I’ve completed in months. The task was simple, 6x3’ uphill at 5k pace, the hill wasn’t. My new rival is called Maltwood Terrace and begins abruptly the first 150m spiking the heart rate before reaching a subtle shift in curvature from convex to concave. Only this respite is fleeting as the hill shows its true character shifting rudely back to a lung searing convex climb. The final card isn’t played until after you’ve made the last turn onto Maltwood Lane, the concluding 100m a pitch leaving my legs feeling as if they were on a broken stair climber. Welcome to my world.

I eased into the first session allowing my legs a chance to warm up; repeats two and three comfortably numb. I relived the weekend on four and five, running away from a dastardly fool who displayed his infamous nature during Sunday’s race (I prevailed). Jogging down the hill in preparation for my final interval I couldn’t shake the feeling I was about to complete an “old school” workout, something I would’ve done in preparation for my first marathon, and something I can’t recall doing in years. Passing the lamppost that denoted the start I made an extra wide turn allowing me a good view of the hill. I shifted my hand inside my jacket and paused my iShuffle, commencing the last repeat with nothing to accompany me but the sound of my footsteps…

Training: 1:12:18 with 6x3’ hills at 5k pace

Lotbiniere (redux)

I would’ve loved to have seen the look on my face this evening as, when not more than three minutes after I left the house to go for a run, one of my best friends (who moved to England not less than three weeks ago) pulled up beside me in a car? Yeah, that’s what I thought. What the fuck?

He and his wife had applied for Canadian citizenship more than eighteen months ago and as luck would have it, they received their letter in the mail the day after they boarded a flight back to the UK. So, as a result we enjoyed many a pint and laugh this evening but not until “after” my workout, and what a workout it was.

Lotbiniere, or a part there of, times sixteen. If I was tapering for a race I wouldn’t normally do this workout but given that I’m training through this weekends half marathon I launched myself into today’s exercise with an amazing amount of pent up energy… and felt fantastic, tired mind you , but fantastic!

Training: 52:22 with 16x 35” hills (35”)

P.s. Redux quotes,” The worst problem of the 21st century is that many people want positions of leadership, but they don't want to make difficult decisions”.

P.p.s. Thanks for all the encouragement and support concerning being a father, I appreciate it more than you know.

Catch

With a thick fog rolling in off the ocean, I headed out the door to squeeze in a quick workout before work. I hadn’t run hills in months (Jan/Feb) and welcomed the change of pace. I realize I’m racing this weekend rather than following the prescribed w/o but didn’t want to forgo today’s w/o in favour of an spontaneous and ill-prepared for event.

After dropping some mail off, I made my way to Lotbiniere to find that the city has recently closed off the bottom end of the street to traffic, which has turned a previously great hill into something epic.

I eased into the first set and was surprised at how comfortable I felt. My breathing was never laboured during the set, my legs being the only noticeable limitation. I have no illusions of grandeur that this will translate into something more than it is, but I did take comfort.

Training: 41:51 with 4x hills [2x 30” (30”) + 60” (60”)]

Lotbiniere Ave.

As it was Wednesday, just after 5:00 p.m., I left the house and headed down toward Frontrunners to meet the clinic. After not knowing what to expect the first few weeks ,I've come to really enjoy running with the group and can really understand why Brad did it for so long. After training for several marathons by myself and logging far too many miles (alone) I definitely enjoy the social aspect, but also their enthusiasm (of which, I put to the test tonight).

After a leisurely two mile warm-up (and showing them where I do my strides), we started into the days festivities. The plan was simple, a 10' out-and-back tempo along Richardson followed by 6x 1' hills (with full recovery).

I ran toward the front of the group during the tempo session and was surprised at the speed the front runners were keeping, everyone looking smooth and steady. I'd conveniently arranged for our tempo to end at the infamous Lotbiniere, where after some brief instructions (and a 2' rest) the group had me flabbergasted as they launched themselves into the hill like they were being pursued by a Walmart greater... very impressive!

My legs felt fine day, but I think the hill caused my left achilles to flare up as I noticed it was sore while stretching my calf this evening, I'm going to have to pay attention to that (and perhaps adjust my workouts accordingly in the future).

Training: easy 59:46 with 6x hills strong

Three Roads to London

The original plan for this evening was 6x (100 uphill fast, 100 float down, 100 bounding, 100 float down) with 1’ easy recovery. Unfortunately, as my achilles has been less then stellar I opted to leave the hills alone. Rather, I decided to head to the track, run the straights, and float the curves (not entirely that much more brilliant, I know).

Jim agreed to join me after work, and we jogged down to Oak Bay together (I have to say he’s looking good). As he’d already run today, he got chatting with a few old friends while I went to work. I kept things under control but thoroughly enjoyed listening to the “t-tack, t-tack” my shoes made cruising down the back straight. Unfortunately, the home stretch posed a problem. I sprinted (almost blindly) into the blackness only to come face-to-face with a young track team doing cross-overs with arms outstretched on lanes 1 through 7 (they kindly gave me room on my last 100).

If you haven’t already noticed, I’ve posed a link to our “Three Roads to London” site over there (->). It’s a work in progress so bear with us, i.e., once you’ve had a gawk, I’d give us another week before checking back.

Training: 42:53, with 8x(100 fast, 100 easy), AHR 134, MAX 167 and the legs feeling fresh and snappy. The achilles was alright this evening, and with two easy days on the cards I’m hoping for the best.

The Hills of Friday

The stretching I did last night most likely didn’t hinder the healing, but after two consecutive days of easy running I woke up this morning glad to find my achilles had settled down. Thanks to Mark for reminding me of the benefits received from icing. Why is it we always forget the little things?

With the weather cooperating it almost felt like winter, a Victorian winter, what with the sun breaking through but threat of rain ever present. I headed back into Beacon Hill Park this afternoon to run this weeks version of my hill circuit (keeping the jogs at a decent pace):

• 100m fast (uphill), jog back;
• 50m bounding (uphill), jog back;
• 100m fast (uphill), jog back;
• 50m A skip (uphill), jog back; and
• 100m fast (uphill).
  

The first 6 sets passed effortlessly but 7 through 9 required thought/effort and number 10 had me (for the second day in a row) on autopilot. My legs were tired at the end of the run but not sore, I enjoyed it.

Training: calisthenics, 1:30:34, AHR 136 (74%), AHR 158 (85%) with 10x hill circuit. My left achilles was tender when I got home, iced it.

The Seven Sisters

With a hill run of 1/2 to 1 hour on the current schedule, I decided to head out onto the Seven Sisters Route, a legendary training circuit for those living in the Victoria area. My choice of running routes was well selected as I was almost knocked over by a gust of wind when opening the front door. How many wind warnings can you have in one month?

SOUTHEAST WINDS 80 TO 100 KM/H OVER REGIONS FROM NORTHERN VANCOUVER ISLAND NORTHWARD BECOMING SOUTHWEST 70 TO 90 KM/H OVERNIGHT. SOUTHEAST WINDS OF 50 TO 80 KM/H WILL DEVELOP ACROSS THE SOUTH COAST THIS EVENING. WINDS WILL INCREASE TO 60 TO 90 KM/H OVER EAST VANCOUVER ISLAND THE SUNSHINE COAST AND WEST VANCOUVER ISLAND THIS EVENING. WINDS WILL BECOME GUSTY SOUTHWESTERLY 50 TO 80 KM/H ACROSS PARTS OF THE SOUTH COAST EARLY THURSDAY MORNING. THIS IS A WARNING THAT DAMAGING WINDS ARE IMMINENT OR OCCURRING IN THESE REGIONS. MONITOR WEATHER CONDITIONS..LISTEN FOR UPDATED STATEMENTS.

The run itself, or at least my version, bounced me between a Richardson and Rockland via a select series of climbs: Moss, Robleda, Lotbiniere, St. Charles Street, Gonzales, Oak Shade and Green Oaks Terrace.

I ran the flats steady and held the effort (perhaps leaning the odd shoulder forward) on the hills and gently cruised the descents. The body felt fantastic and I contemplated running further but decided otherwise, remembering tomorrows run of at least one hour.

Once home, my right hamstring felt tight, almost on the verge of cramping (not quite sure what to make of it). How long can the effects of a marathon linger? Other then stretching, anyone have an idea on how to deal with chronically cramping muscle (or at least the appearance of)?

Training: calisthenics, 36:08.9, AHR 141, MAX 163, approx. 7.90 km