King of Pain

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.
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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:

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(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.

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(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.

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(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.

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(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.

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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.

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Until later, enjoy the road you’re on.

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

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

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

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

Royal Victoria Marathon (3-weeks out)

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.

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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?

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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.

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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.

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

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

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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.

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Two weeks and counting.

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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

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

Royal Victoria Marathon (4-weeks out)

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.

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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.

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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.

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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)

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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)

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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)

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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

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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.

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Full results here

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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)

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

Royal Victoria Marathon (5-weeks out)

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

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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.

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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.

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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.

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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.

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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.

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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.

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Hope everyone had an enjoyable weekend ~ cheers

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Training:

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

Saturday: steady 1:18:31

Sunday: easy 2:54:14

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

Royal Victoria Marathon (6-weeks out)

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.

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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.

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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.

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

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

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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.

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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

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

Royal Victoria Marathon (7-weeks out)

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

Royal Victoria Marathon (8-weeks out)

Last week, I made a remark to a friend of mine that I believed there to be “a certain level of efficiency that is brought on by a similar level of fatigue”. Today, I found this principle held true.

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Isla did not sleep well last night. In fact, she was up four times. And not those short awakenings where a small pat on the back, or a few minutes in a rocking chair can sooth a troubled child back to sleep. No. Theses were full-on crying bouts that left the entire household rattled. After the forth “event” I knew I wasn’t getting anymore sleep, and so I decided to sneak out of the house particularly early for today’s long jaunt.

My original plan had been to run with a friend (I hope he understands), but I took advantage of what little energy remained in my weary body and slowly plodded towards Mount Doug under a twilight sky.

Despite only running one workout this week, I’d upped my mileage considerably and decided to focus on running a consistent/steady long run rather than break any speed records. I also used the opportunity to experiment one again with my nutrition, this time opting for Cliff Blocks (lemon-lime). The blocks can be a bit of a mouthful and force a few seconds of uncomfortable nasal breathing but I love the taste and I find them easier to stomach than Gu. Still, I’ll experiment one last time in three weeks. As for the run itself, it went off without a hitch. I glided along with an efficient shuffle, nothing profound, but entirely comfortable.

This past week’s mileage will most likely be the highest I’ll run during this marathon build. With that said, I’m happy how the week unfolded. I managed to run a very solid 12k tempo session, and was very pleased to today’s run. I also logged my first double in months, probably since February/March, and my legs seemed to handle the added mileage well. The week ahead will be a good test though; Wednesday will be short and sweet, with a workout on Saturday that’s bound to knock my socks off.

I hope everyone had an enjoyable weekend, until later ~ cheers

Training:

Saturday: easy 1:22:09

Sunday: hilly 2:45:05

Weekly mileage: 10h01’30”, +/- 141k or 88 miles

Royal Victoria Marathon (9-weeks out)

The calm before the storm; I think that phrase best describes my recent week of training. After a reasonably solid two weeks, I used the last seven days to recoup. Truth be told, I don’t feel like I needed the break. Apart from a tight back (which I’m taking care of – thanks Jaymie), my stride feels comfortable and relaxed, and I’ve been managing to log some decent sleep. I suppose it’s better now than to have it forced upon me.

I have a tendency to take each day as it comes, never looking too far down the road. I believe this to be a good quality, particularly when I’m my own coach. That said, it wasn’t until late in the week then that I noticed what lay out in front of me. Four of the next five weeks are monstrous, the bread and butter of my marathon preparation and they’ve snuck up on my like the damn rabbits to my vegetable garden. Perhaps there was some reasoning behind that scheduled rest?

As for the last few days, well, the week rounded out as it started… with some relaxed easy running. I had considered swapping Saturday’s w/o for a 5k track race on Friday evening, but when my sister volunteered to baby-sit, Ally and I took the opportunity to get out of the house (together) for what felt like the first time in months, perhaps longer.

Saturday morning rolled around then, and it was with some trepidation that I drove down to the Oak Bay Track and started a light warm-up. Three weeks earlier I had run a similar session, only this time around I was to add another repeat, 5x1200m at 5k pace.

I don’t know why, but I was nervous about starting the workout. I jogged on the spot for a moment, shook my shoulders out, toed the line and the rest was history. In the end, the session turned out to be quite boring or at least to dull to write much about. I felt like I had a metronome beating inside me, and very uncharacteristically for me chose not to check my splits. Rather I concentrated on a controlled comfortable effort and when I finished I felt I could’ve run at least one more: 3:59, 4:00, 3:57, 4:00, 3:59.

The highlight of the week though was yesterday morning. Carter picked me up and we drove out to Thetis for a great trail run. I can’t remember the last time I was out there, obviously too long.

Here’s to the week ahead and a some solid running, happy trails!

Training:

Wednesday: easy 42:02

Thursday: easy 43:48

Friday: steady 57:02

Saturday: 1:07:55 with 5x1200m (400m) 5kP

Sunday: easy 1:19:40

Weekly mileage: 5h36’43”, +/- 78k or 49 miles

Royal Victoria Marathon (10-weeks out)

It has been months since I’ve managed to string together back-to-back solid weeks, but the last fortnight has more than made up for it. Today alone, spoke volumes.

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After a hard track session Wednesday afternoon with Brad, I made sure to keep the effort light for the remainder of the week. Friday was a bit of a struggle but I attribute that to mental fatigue after a killer day. Saturday on the other hand couldn’t have been more different; I was able to coax Carter out of the house for an early morning jaunt through the Broadmead trails. Thoroughly enjoyable.

Today though, ha, that’s where the rubber hit the pavement.

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I’ve scheduled three key marathon pace sessions before the race in October, and today was where it all began. First off, I must apologise to a few friends who enquired about getting out for a Sunday run. Given the (sadistic) nature of the workout, or at least my chosen venue, I opted to run this one solo.

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The plan was simple, 6k (6’), 5k (5’), 4k (4’), 3k (3’) & 2k… near or at MP; the location, Oak Bay Track.

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I wanted to ease into the effort and so planned to run the first interval at 3:55 pace/km (2:45:46), dial it up slightly for the second 3:50 pace/km (2:41:45), and then hold on for dear life for the remaining three, 3:48 pace/km (2:40:20). Nothing ever goes according to plan.

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When I arrived at the track, the air was thick after a light rain. I warmed up along the beach and then made my way back to the field. For all but the last two kilometres, patchy clouds of fog kept me company along the homestretch only to stand me upright on the other side of the oval.

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It didn’t more than 2km for me to remember just how uncomfortable MP effort can be. Knowing I was in for the long haul, I shut my mind out and instead focused on the rhythm of my breathing and the sound of my shoes hitting the wet track. The second interval felt markedly easier and the third was ridiculous, easy that is, or at least it felt. Sadly I somehow thought I’d feel more comfortable toward the end, what with the shorter intervals… this was not to be. The last 5k was a test of character and reminder me of the last few km’s of a marathon. I think I passed, just.

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3:53, 3:49, 3:53, 3:52, 3:48, 3:49 (3:50.7)

3:49, 3:51, 3:54, 3:46, 3:49 (3:49.8)

3:45, 3:46, 3:46, 3:52 (3:47.2)

3:47, 3:47, 3:49 (3:47.7)

3:44, 3:46 (3:45.0)

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Everything considered, I couldn’t be happier with the workout. It also provided me with an opportunity to practice my in-race nutrition only unlike last week, this time it was at speed. I experienced a slight stomach cramp toward the end but I think that had more to do with the stop/start nature of the session.

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Until next time, happy trails!

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Training:

Thursday: easy 49:01

Friday: steady 1:10:50

Saturday: easy 58:01

Sunday: 2:10:12 with 6k, 5k, 4k, 3k & 2k at MP

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Weekly mileage: 7h28’32”, +/- 105k or 66 miles

Royal Victoria Marathon (11-weeks out)

When I compare the preparation of my recent marathons, to that of Ottawa and Sacramento in 2006, one difference I noted was that in the latter my Sunday runs were much longer than those of late. I’ve made a couple alterations to the way I’m approaching RVM this fall, and one has been push out the distance/duration of my long runs.

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So it was, that bright and early on Sunday morning I headed out the door and onto the Galloping Goose Trail turning south toward town. It was 7:30 a.m. and I had just enough time to squeeze in my planned 2h30 scuttle before packing up and driving up island to watch some friends get married.

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I hadn’t been out the door more than 20’ when I heard footsteps quickly coming up behind me. Granted I wasn’t going that fast, but I can’t tell you the last time I’ve been passed while out on a run. Thinking it was a weekend warrior desperate to push passed for the unseen victory line, I didn’t bother to turnaround. It was a few seconds later when I felt the cold hardened stare of Mr. Finlayson, that a smile began to creep over my face. Jim nodded, and then smiled with a looked that quickly left me feeling out of the loop.

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It appears that I missed the email calling out the troops, but as luck would have it I’d started my run on a route that also served as a gathering point for the boys. Ten minutes later, there were five of us traipsing around the waterfront on what would be Todd’s last run as a single man.

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I peeled off after an 1h40, turning back onto more familiar trails which lead me through Cedar Hill and the Blenkinsop Valley before reaching home. I was pleased with how the run unfolded; particularly given my longest run in this build has been just over two hours. I also used the jaunt to experiment with some fuelling. In the past my in-race nutrition has consisted of water (very little), Gatorade (a lot), and 2-4xGu. On Sunday, I went with 3xGu, opting to eat ½ a packet every twenty minutes, washing it down with water. The result was very good, great actually, but this plan leaves no room for an electrolyte drink… something I’ll need to remedy. Ideas?

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After the run, the girls and I hopped in the car and drove up Island. Two close friends of ours were due to get married that afternoon, and after leaving Isla with grandma, we were treated to a very unique and special ceremony involving two beautiful individuals. Congratulations Brea and Todd.

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Training:

Thursday: steady 1:08:37

Friday: 40:04 with 6xstrides

Saturday: steady 1:09:22

Sunday: easy 2:32:26

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Weekly mileage: 7h26’55”, +/- 104k or 65 miles