Prairie Inn Pioneer 8k

I quietly sit at my desk nursing my third much-needed cup of French Roast. I woke this morning, leisurely rolling over and immediately feeling a sharp pain in my upper back… no, not today. After a breakfast of oatmeal and, toast & marmalade I proceeded to spend the next 45’ listening to August & Everything After while trying to work out my new nemesis and at the same time loosen familiar aches (yesterday my left hamstring was giving me some unnecessary and unwanted grief).

Fast-forward eight hours…

Without a recent gauge in fitness I didn’t know what to expect and although I didn’t wanted to hang myself out to dry I did hope for a PB. I compromised on 3:30s but after reaching the 4k point running a controlled 3:25 I decided to go with the flow and let the cards fall where they may.

3:12
3:24 (first 2k down hill)
3:30
3:25 (next 2k rolling up hill)
3:26 (16:58)
3:29 (uphill)
3:26
3:34 (uphill finish)

I’m very happy with the performance on three accounts, (1) I set a 58” PB on the course and distance, (2) I’ve never been this fit at this point in the year an enjoyed “racing”, and (3) I split 5k in 16:58, 6” faster than my 5k PB , which bodes well for Bazan Bay in March.

Congratulations goes out to Mike who ran in Phoenix today and although he didn’t reach his goal (a couple minutes shy), he had the courage to try.

I hope everyone had a great weekend!

Training: 1h20 with Prairie Inn Pioneer 8k 27:28 (avg. 3:26/km), 16 OA, 3 AG

Semantics

Over dark cool pints, I met with a friend of mine earlier this week and listened to his counsel on structuring a 5k program that with some luck, will deliver me at the Bazan Bay 5k with enough speed and strength to set a new PB. After spending the last few years focused on longer races, I’m surprisingly excited about my new endeavor but respectful of the task. Although it has been several years since running 5k, I can vividly recall the excruciating pain that courses throughout your body in the shorter races.

With renewed passion and afresh program, I headed out Thursday night into less than ideal training conditions that would’ve made Thomas or Brad proud. Despite the torrential downpour, or conceivably because of it, I launched myself into the hill amazed to find that it was my lungs and not my legs that were suffering. I loved every minute. Apart from incorporating some bounding into the marathon build for London, it has been years since I’ve run hills and I’m interested in the gains to be made.

This morning had me back at Frontrunners (this time as a Run Leader) helping to coach a new clinic. With the multitude of races available in the spring and two local Half Marathons in May (Vancouver and Victoria), the clinic members were oozing enthusiasium and excitement. Tomorrow is the first race (Central Saanich Pioneer 8k) in the 2008 Island Race Series, and my first race of the season. I’m not expecting much which is made all the easier with not knowing what to expect, semantics perhaps? Regardless, I’ve run this race twice before, once in 1996 (29:19) and then again in 2006 (28:26). I’d like to think I can better my time but would be happy with even splits and a controlled race.

Training:
Thursday: 40:50 with 6x1’ hills
Friday: undulating 1:01:29 (weights in the morning)
Saturday: 41:10 with 5x strides

Herculean tasks made easy

As much as you have those days where every step feels like a Herculean task, today was much the opposite. Leaving the house with twilight once again closing her tired eyes, I floated down the street feeling both physically and mentally at ease. I’d mapped out a rather rolling route (nice alliteration) and proceeded to pick my way through the maze of wide, barren, partially lit streets feeling smooth and comfortable. Toward the end of the jaunt, young Adam Campbell spotted me and held back, keeping me company on the homeward stretch. He has volunteered (brave boy) to work with local coaching legend Wynn Gmitroski who wants to try some “new ideas” after conversations with famed author Jack Daniels. I would've paid to have heard what those two were scheming, regardless, best of luck Adam on your build toward Boston.

Later this evening I’m meeting Murphy and Seamus who’ve offered to provide me with some feedback on a training program that I’ve crafted (taking me through the end of May). I’m quite wound up as I’ve wanted to try and better my 5k PB for several years but my spring schedule (or lack of fitness) has always been an issue. Then watching Mike trying to better his own record thing summer reignited my desire (fortunately, unlike Mike, my past performance isn’t quite so illustrious).

Training: undulating 1:01:52 (weights in the morning… my abdominals hurt)

A return to the track

Twilight was fading fast as I made my way to the track, but turning left onto Goldsmith St. brought back encouraging memories; the sight of the large silhouetted tree within the infield comforting, like a familiar friend. Additionally, although dark, windy and distressingly cold the rain was holding off.

Hicham arrived shortly after I got there and we proceeded to warm-up discussing the day’s events. Ally and I had a scheduled trip to the doctor where I was informed, and I quote, “the sooner you realize that everything you do during the next three months will be wrong, the easier your life will be”. I love the frankness of our doctor. We also discussed something I brought up on Sunday, that of the approaching Island Race Series and how to go about fostering a sense of competition amongst the local clubs. Now I realize I risk coming across as a hypocrite given that I have been a member of the incredibly supportive club that I was previously analyzing, that said, where is the contest when the margin for the winning club is almost threefold of its nearest rival? Hearing stories from friends who have lived in England and report tales of club rivalry akin to the fiercest political contests perhaps, I just yearn to be part of something where my contribution makes a difference.

With Phoenix a nonstarter I’ve decided to focus the next couple months on trying to set a new 5k PB (17:04), something that I haven’t addressed in over a decade (March 23/07). The workout this evening, 5x800m at 5k pace, was a reintroduction to the track and an opportunity to bring some snap back into the pins. We cooked the opening interval, easing back on the next, but when running by feel on the third brought us to within a second of the first 800 we decided to go with the feeling (2:36, 2:43, 2:37, 2:37 & 2:33). Driving home I was particularly happy with the workout but after reviewing some past performances (here and here), I realize I have my work cut out for me.


Training:
Monday: scheduled day off (weights in the morning)
Tuesday: 1:01:32 with 5x800 (2’)

Trail running - Sunday

I can’t recall the last time I ran at Thetis Lake which I suppose could be due to a) my aging memory or b) having not run there for far too long. Regardless, this morning Hicham, Matt and I snuck back out onto the trails for a truly epic west coast trail adventure complete with streams, mud and hills… many hills. Running with these two is always amusing but due to my poor ability to pick my way through rocks and roots, coupled with downhill running skills that are left wanting makes for a jaunt where I’m constantly playing catch-up.

After the run, we stopped for coffee at Habit running into Marilyn, husband and Donald. After a few gripes about the padded membership list for a local running club which then prides itself on its ability to win the local Island Race Series (starting next weekend) we hopped next door for brunch at Mole leaving the latter far from wanting.

This week I plan on drafting and redrafting a spring training schedule knowing that ultimately everything could and will be put on hold when the baby arrives and therefore won’t be planning anything too audacious.

Training:
Saturday: easy 59:17
Sunday: hilly 1:33:33

Goals

“Happiness is not achieved by the conscious pursuit of happiness; it is generally the by-product of other activities” ~ Aldous Huxley

Today, for what felt like the first occasion in countless weeks, I felt the sun on my face. This is not to say that the sun hasn’t been shining, but today felt like the first day of spring, akin to the feeling you get when you find $20 in your pocket. Perhaps it was the fact that I rode my bike to work, or crossed the street to get a soul-satisfying cup of coffee, regardless; I devoured the brightness and warmth like a parched desert nomad.

The combination of starting a new job two days ago and deciding (?) no race in Phoenix has provided me with an opportunity to dial back the running and let a couple nagging injuries (sore left hamstring and twisted/tight right ankle) sort themselves out.

Additionally, not running a marathon this month has opened up a lot of training/racing possibilities for the spring, unfortunately with Ally pregnant and uncertainty around a due date I’m hesitant to a) invest too much effort and b) commit to traveling any distance. That said, I’d still like to run a spring marathon and I’m leaning (again) toward Ottawa at the end of May. I’ve also decided to focus on setting a new PB for 5k, nothing huge, but my current one is a little old and in need of revamping. Unfortunately, there aren’t that many local 5k races and the Island Series race is sooner than I’d like… still, it gives me something to aim for.

Training:
Monday: day off
Tuesday: mountainous 1:18:07
Wednesday: day off
Thursday: day off
Friday: hilly 55:56

A Year in Review

“Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man” ~ Benjamin Franklin

The last 12 months has unquestionably been bursting with performance, excitement and anticipation not the least of which has recently kept me on my toes and Ally on strict bed rest. We were off to the hospital again on Friday for a visit with the doctor followed by more tests and examinations. Happily, since that visit both girls seem to be adjusting to the new routine full of relaxation and rest. That said, I wouldn’t want to trade positions with the missus as I’d go stir-crazy. Thanks for all the kind words and encouragement, they’re much appreciated!

Running, wow, where has the year gone? January started with me having just set a marathon PB in Sacramento (2:40:19). Registered to race Boston I was very excited to get the opportunity to participate in an historic event, only to have plans change during week one of the build with the news that I’d managed (with luck) to enter the Flora London Marathon. Although London didn’t go according to plan (3:14:11), I was fortunate to enjoy some experiences along the way: becoming friends with Ben Saunders, setting a half-marathon PB in Comox (1:15:29) and Running the Bulls with Rumon.

Not wanting to let me training go to waste, but more importantly needing to vindicate myself, I decided to race Ottawa five weeks later and ran a successful 2:45:09. Since Ottawa my days have never been dull:

I broke my arm (radial head) while downhill mountain biking on my stag, three weeks before the wedding (thanks RC);

I enjoyed a fantastic wedding with family and friends, the doctors gift, me being able to remove the cast and sling;

A week after the wedding, Ally and I were surprised and happy to find she was pregnant; and

A day prior to leaving for our honeymoon (what I’d give to be back on the beach in Maui), we purchased our first house.

Amidst all these activities I managed to a) run a total of 4,434 kilometers for the year (approximately 2,772 miles), and b) be fortunate enough to be supported by a great wife. Thanks for reading and I wish everyone a happy and successful 2008!

Training:
Friday: 44:06 with 10’ tempo
Saturday: hilly 1:11:10
Sunday: day off