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

Mr. Mom

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.

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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

Game On

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)

Distillation

It was hot during the warm-up, a bright sun with no shade. Prior to leaving the house, Tom Allen, host of CBC Radio had given a brief weather update. It was 25C and with the humidity over 60% it felt closer to 30C.

He jogged leisurely down the trail, allowing his legs ample time to warm-up for what lay ahead. The canopy above providing little cover, it wasn’t long before beads of perspiration followed the contours of his face and eventually hung precariously from his chin.

The session was simple, 12k at marathon pace and the only real workout of the week. He stopped under the shadow of a giant maple, traced a line in the dirt, paused for a moment and then set off down the tunnel of possibility.

The loop was perfect, 3-kilomters of flat, fast trail before turning back on itself following the road along the Blenkinsop Valley. The backside was interrupted by a gradual mile long climb, before descending steadily and looping back to the trailhead; in total 7-kilometres of compassion. By the time he crossed the 2k marker he had already shed his singlet, the opening section passing in 3:46 and 3:44.

Out onto the road he ran, the heat causing a mirage in the distance. The sky burned. He leant into the hill driving hard with each foot strike, the effort too much, but the pace sustainable, just.

Sweat poured. His achilles a dull ache, but nothing out of the usual. He used the downhill to conserve energy, keeping the pace consistent. Passing through kilometres eight and nine in 3:46 and 3:47 respectively, he was comfortable, and yet in a parade of pain. Sustained tempo does that, like Australian John Farrington said, “Marathoning is like cutting yourself unexpectedly. You dip into the pain so gradually that the damage is done before you are aware of it. Unfortunately, when awareness comes, it is excruciating."

Only on this day it was welcomed, it was his birthday and each stride an awareness of being alive.

Training:

Monday: easy 21:05

Tuesday: 1:26:34 with 12k at MP (45:16, average 3:46km/pace)

Wednesday: easy/undulating 1:00:44

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

Heat Wave

The attached passage was taken from James Tabor’s, The Runner, and has to be one of my favourite quotes. The imagery that Tabor provides speaks volumes, but I also find myself envious of the runner and the experience that he had created for himself. Yesterday I fashioned my own experience, my own carnival of pain.

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"Out of the silver heat mirage he ran. The sky burned, and under him the paving was a black mirror reflecting sun-fire. Sweat sprayed his skin with each foot strike so that he ran in a hot mist of his own creation. With each slap on the softened asphalt, his soles absorbed heat that rose through his arches and ankles and the stems of his shins. It was a carnival of pain, but he loved each stride because running distilled him to his essence and the heat hastened this distillation."

Victoria has been under a blanket of unseasonably warm weather, but on Saturday, we started setting records. Yesterday was ridiculous, 33C by mid-afternoon (38C with humidex). This was made all the more amusing given the session that was scheduled.

My goal was to run 10k MP (3:47-3:48km/pace), but as I watched the mercury climb I knew the workout was going to be a challenge. I had begged a colleague for the use of his water bottle and after getting changed, stepped outside into the furnace and slowly made my way toward Vic High. My plan was to spend my first 4-5 km on the track and then run at effort.

After arriving at the battleground, I drained half the bottle, drew a line across the dirt track, laughed, and began. Scorching would be an understatement! I made sure to build the first lap and then concentrated on finding a comfortable (and I use that term loosely) relaxed pace, the first four kilometres passing in 3:49, 3:49, 3:47 & 3:47. At this point, I quickly stopped, guzzled what was left of the water bottle and took off toward Cedar Hill.

After reaching the golf course, I was parched and stopped at the fountain outside the clubhouse for a quick drink. As the water trickled down my parched throat, I looked to my left to see a flood of water coming from the underside of a planter that was hanging down from one of support beams. Not wanting to pass by a golden opportunity, I stood underneath the pot for a few additional seconds as the icy cold stream ran over my head. In those conditions I’m happy with the workout but rather than concentrate on pace, or reap the full benefits of the training, I feel too much energy was spent just trying to survive.

And then there was today, at 5:00 p.m. as I was running home… 35C, that’s just stupid.

Training:

Monday: day off (scheduled)

Tuesday: 1:05:43 with 10k at ME

Wednesday: undulating/ridiculously hot 50:43

Soon

I managed to schedule a sports massage with Janet yesterday where she confirmed what I already knew. My calves are tight, really tight. What I find surprising is that I stretched twice this week, perhaps some things are better left alone.

With us off to the Gulf Islands this weekend, I rearranged my program and ran my penultimate pre-race workout this morning. The plan was simple, 2x20’ tempo on my hilly Boston Loop. The distance and intensity wasn’t lost on me and I couldn’t help but scan my old programs for Ottawa, Sacramento and London where equivalent sessions were 60’ with 12x1’ (1’), 45’ with 15’ MP, and 30’ easy.

At any rate, after a leisurely morning with the girls I was out the door and enjoying a fine spring day. With my calves tight and race day in the not too distant future, I made sure to ease into the intervals, starting at closer to 90% MP and winding things up to HMP. Apart from a tense right shoulder, I felt in control and reasonably comfortable. One last sharpening session next week and then it’s race day (unfortunately you cannot witness the wide grin that has crept across my face).

I hope everyone manages to enjoy the Easter holiday with friends and family and until later ~ ciao!

Training:
Thursday: easy 30:05
Friday: 1:14:03 with 2x20’ tempo

The Workout

I hate this f’n 4C, feels like 0C, windy, light rain, no bloody sunshine weather.

Earlier this week I received the remainder of my marathon program. Immediately two things stood out, (1) how very near race day was, and (2) a monster session scheduled for today.

I truly wish I shared the same sentiment as Thomas who ran an eerily similar workout earlier this week. He sent me a note today revealing, “… I had actually been looking forward to that workout. Tough but achievable, that’s how I like them.”

It was with fear and anxiety that I approached today’s workout.

The session called for 4xBoston Loop with the first 2 run at 90% MP, and the last 2 at MP. Jon suggested hitting 4:00km and then dropping down to 3:50km. At 5.41km, the aim was to bring me around in 21:38 and 20:44 respectively.

Unfortunately, without a tracking device I was running blind which accounts for the first couple being a tad quick. I’ll have to check back with Jon and see how this was supposed to feel. Regardless, with soggy clothes and my temperature dropping, the end was a tad desperate. Still, with the w/o now in the books I’m really happy with the session and feel that it’s all downhill from here.

20:55, 21:20
20:39, 20:43

And to bring race day around that much sooner, I received my official Number Pick-up card in the post today. If I wasn’t excited before, there is no escaping the anticipation and enthusiasm now.

Until later ~ ciao!

Training:

Monday: (below par) day off/core (scheduled)
Tuesday: easy/steady 57:40
Wednesday: 1:57:51 with 11k 90% MP, 11k MP

Game On

"You miss 100% of the shots you never take." - Wayne Gretzky

Damn it was cold out there this evening, a person in their right mind might say too cold to complete a workout… and definitely not warm enough for blue Saucony shorts. I stared blankly at the thermometer once I’d returned home, -1C. I think it was broken.

The session called for 45’ of tempo, a leisurely 30’ of ME to warm-up with followed promptly by 15’ of HME.

I left the office horribly underdressed but wearing more than one would normally sport in mid-March. After bouncing around for 20’, I started into the marathon effort, rolling along Maplewood and down the Blenkinsop Valley. Keeping in mind the run on Sunday, I was pleased at how comfortable I felt, but also recognizing the effect artic air can have on ones senses. Still, whether it was an imagined wind or the rate at which I traveled it wasn’t until beginning the HME that I really began to feel warm.

During my cold down, as I traversed across the playing field at Beckwith Park, it dawned on me at just how … dare I say, good I felt. In an instant, I was taken back to my days of street hockey, waiting impatiently as a car slowly rolled along before you could once again resume play. I was filled with that same enthusiasm and anticipation this evening.

The week ahead looks good, more of the same meat and potatoes and with yet another scheduled day off this Friday. With the volume staying roughly the same and more planned rest, I almost feel like I’m cheating the system.

Here’s to the week ahead…

Training:
Monday: day off/core (scheduled)
Tuesday: 1:24:19 with 45’ tempo

Boston Marathon (10-weeks out)

Commitment: my weekend didn’t quite go according to plan, does it ever, but if nothing else it brought clarity to the work that needs to be done between now and Boston.

The workout on Saturday called for 8x1k continuous, alternating marathon pace/10k pace. I’d done something similar in 2006 when training for Ottawa, although that session was 2x5k. I wanted to hit 3:45 & 3:30 but was surprised with a) the inconsistency in my running and b) the difficulty I had getting my head in the game. Granted, I believe this was my first time back on the track since last March but still, ouch.

I took the workout for what it was, a solid training session, and it has allowed me to focus on what needs to be accomplished. Times and HR (AHR, MAX) as follows:

3:47 (154, 160), 3:33 (164, 165)
3:48 (160, 164), 3:36 (162, 163)
3:51 (158, 161), 3:33 (162, 164)
3:50 (159, 162), 3:28 (164, 167)

As for today, I enjoyed a much-welcomed jaunt with the boys on what was once a routine loop out at Thetis Lake. Carter, Tim and Hicham even lulled me into thinking it was going to be an easy run; they even had me convinced for the briefest of moments that I’d be setting the pace. Why do I never learn? Regardless, thanks boys for a truly enjoyable run.

I hope everyone had a good weekend and until later ~ cheers!

Training:
Friday: easy 1:03:53
Saturday: 1:23:12 with 8x1k continuous, AHR136
Sunday: easy 1:43:42

Weekly mileage: 7h37’15”, +/- 107k or 67 miles

Well that was interesting

Given the scheduled workout, I decided to wear my HRM hoping to get some feedback on my perceived “marathon effort” pacing. I also wanted to compare the data with similar workouts I did in 2006 & 2007. Unfortunately, old age must be setting in as I completely forgot how FRUSTRATING the Polar RS 200 is. I know it’s not polite but the manufactures of the RS 200 can kiss my sweat stained shorts!

As my MHR is around 186 the information on the first set is misleading, the next two are probably (and I can only guess) more accurate. The times and HR information (AHR, MAX) is as follows:

15:00 (160, 221)
15:03 (148, 159)
15:02 (148, 160)

I feel better now (sorry).

Following a visit with the chiropractor, I started my run later than usual. The sun had set and whatever warmth the day might have held was gone. Still, +2C on a clear and windless night isn’t anything to be shaking your fist at. After a gentle warm-up, I arrived at the start of my special Broadmead Loop (read undulating). Easing into the first interval, I was amazed at how smooth I felt and couldn’t help but question whether I was going fast enough. I decided to let experience win this debate and trusted my senses and rather just enjoyed feeling good.

The second piece was remarkably like the first and it wasn’t until half-way through the third that anything changed. I was running in a particularly dark stretch of road, towering conifers overhead, when without any notice I swore I was being attacked my a flock of vicious owls. Do owls travel in flocks? The hooting and hollering almost had me in hysterics; I dropped the pace for a few seconds before dialing it back into my comfortable rhythm and grinning at the darkness.

Training:
Monday: day off/core (scheduled)
Tuesday: 1:24:39 with 3x15’ ME (3’)

A Slow & Cruel Reality

After sitting back this evening and having a cursory scan of the last seven days, I’m much happier with my performance than expected. Given I’ve been feeling rundown, AND had a bike accident, I had feared/expected much worse. I should have stopped here.

Unfortunately, as the devil is always in the detail, I delved into the splits from yesterday’s workout and my feeling of content quickly sagged.

The group met at Beaver Lake yesterday morning, our new location of choice and after a gentle warm-up Jon gave the instructions. “You, you and you will be running 12k; the rest will be doing 15k.”

“Wait a minute”, I thought to myself, “I’m sure he said I was doing a 45’ tempo run, surely he must be mistaken”.

He wasn’t.

And so after a couple months of enjoyable cross-country workouts in Beacon Hill, I launched into Saturday’s session with equal parts fear and excitement. The w/o was supposed to be done as 1k at marathon effort followed by 2k at 10k effort, repeated five times. It wasn’t until half way through the session that it dawned on me that I hadn’t run 15k at effort since my last marathon. What was I doing? The splits are as follows (1k ME, 2k 10kE):

3:50, 7:32
3:48, 7:43
4:11, 7:44
4:12, 7:41
3:47, 7:34

Sadly the times are a little deceiving/disappointing. They don’t taken into account long/short kilometers or all the people, dogs and corners that running in tight trails can bring. I had hoped to hit 3:45 for my ME and closer to 3:30 for my 10kE; I didn’t run one kilometer even close to my hoped-for 10k pace. Bugger it all. If I was ever looking forward to this weekends upcoming first race of the season, that feeling has now left the building. Based on that w/o, I should be able to run a 37’ 10k, I REALLY hope I can run faster than that.

I’m off to Ottawa tomorrow morning, early, and will not be running outside. I hope everyone has a great week of running, and until later ~ ciao!

Training:
Thursday: easy 41:25
Friday: easy 1:10:40
Saturday: 1:37:50 with 5x (1k ME, 2k 10kE) continuous
Sunday: easy/steady 1:31:38

Weekly mileage: 7h21’33”, +/- 104k or 65 miles

Torrential

If I were to follow along with yesterday’s paddlewheeler analogy. Had I actually been that riverboat captain, and had I decided to leap into the water while fully clothed. Well, this evening while out on my run I couldn’t have been any more wet.

With little to no remnants of our recent snowfall remaining, the weather has returned to something resembling typical west coast conditions. Light drizzle. Rain. Heavy downpour. Torrential showers. Driving, hammering, bouncing back up off the road precipitation.

The workout called for 40’ at marathon effort, and along with the session, Jon suggested a route that he has used when training for a hilly marathon. Sure, I thought, why not. On a night where the roads were rivers, and my clothes completely waterlogged, I should be happy with my performance. And I am, marginally. Still, this didn’t prevent me from cursing the weather during my cool down.

As for my achilles, and I say this with hushed words, I think I’ve made progress as it didn’t bother me tonight, or at least very little. I suppose there is something to be (begrudgingly) said for stretching.

[note to self, I think it’s time to reinvest in a HRM]

Training: 1:20:36 with 40’ ME

A Year in Review

“We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year's Day.” ~ Edith Lovejoy Pierce

Reflecting on the preceding twelve months has stirred a whirlwind of emotions but left me with a smile on my face, content.

Winter
With the missus on bed-rest, my plans of running the Phoenix Marathon were put on hold until a later date when Ally could accompany me. Still, with nine weeks of marathon training in my legs I decided to run the Pioneer in mid-January and shouldn’t have been too surprised when I set an 8k PB in a time of 27:28. Sticking close to home, I decided to focus on breaking an eleven-year 5k PB, and after running what was probably the most gulling w/o to date 4x(6x200), I managed to squeak out a 14” PB, 16:51!

Spring
Along with daffodils and cherry blossoms, came the arrival of our first child in mid-April. Thinking back on the birth of Isla still causes me to pause, what an incredible event. Almost more amazing then the birth though, was the fact that Ally allowed me to leave for Ottawa only four weeks later, where on a wing and a prayer (and much determination) I finished the marathon in a time of 2:53:05, 4:07km/pace, and more importantly qualified for Boston 2009! June saw me run my first, and so far, only TLNW on what was a very hilly 1:50:56.

Summer
The heat of July and August was welcomed as were the lazy days of summer. In September, the three of us escaped to England where in the midst of visiting friends and family, and the odd pub, I was able to enjoy some of the more breathtaking and rewarding jaunts of the year (the Cornish coastline is truly spectacular).



Autumn
Along with orange and red leaves, fall brought the return of rain and mud which made for enviable trail running conditions. Coincidently, I ran my inaugural cross-country race (spikes and all) at our provincial championships in Vancouver. I don’t recall ever running a more painful 8k. The year rounded out with me deciding to work with Jon Brown as I prepare to join Hicham, Thomas, Mike and others in Boston this April.

All the best to everyone as they head out onto the roads and trails, thanks for reading and happy New Year!

Training:
Monday: day off (scheduled)
Tuesday: steady 1:10:04
Wednesday: 1:16:46 with 40’ ME
Thursday: easy 1:11:26

Lessons Learned

The History
[spring 1995 and it was my first season as a triathlete; my early season goal was marathon, followed by a slow four-month build to Ironman Canada in late August]

It was Tuesday, May 2, six days before my second ever marathon. A friend, Norm, told me a bunch of guys were going for a ride that morning and wanted to know if I was interested. As I was racing the marathon that weekend, I told him I was game as long as the ride was no longer than 2h. I never trusted Norm again.

Bringing only one water bottle and no food, and in the company of strangers, I returned home after a 5h07 (143km) ride completely spent. That Sunday (and I quote), “Ran with Malcolm, paced at around 5’/km, split in 1:42:XX, felt good. From 21-34 paced 5’/km, steady, then progressively picked it up, felt fantastic, good kick – 3:22:02”. Not one to stay down, the following Sunday I rode back out to Jordon River, the same 143km passing in 4h42.

The Present
Not being able to run on the weekend, this afternoon I was given a get-out-of-jail-free card and after work took the opportunity to sneak out for a long(er) run. Again, not wanting to stay down, I reacquainted myself with the scene of last Thursday’s debacle. It was Karl Marx who said, “The only antidote to mental suffering is physical pain”, tonight I wound it up.

Ally continues to be a star, displaying only the patience of Job. On a sad note, her mom was checked into palliative care this afternoon…

Training:
Sunday: day off (unscheduled)
Monday: 2:20:08 with 55’ easy + 10x30” (30”) + 40’ MP (5’) + 15’ MP (5’) + 5’ MP

Merry Christmas

Have to run (figuratively) as once out the door we are off to the ferry terminal. It’s been a bit of a whirlwind of a day, not the least of which was returning home from my jaunt to find that the girl(s) had had a bit of a scare. Everything appears okay and we’ve been given the green light.

I woke up this morning to once again the sound of rain pounding against the windowpane. I love this weather. After a bowl of oatmeal, two cups of coffee and one cup of Earl Grey the conditions settled down and I was off. I felt like crap during the warm-up, which as the past has shown usually means I’ll have an okay run… history held true to it’s course. On a slightly undulating route I focused on running within myself tried to keep the splits between 3:47 and 3:55; my slowest, 3:54, my fastest 3:40, I won’t bore you with the details.

Should I not get a chance to post before Monday evening, I hope everyone has an enjoyable holiday season filled with friendship, love and if you’re lucky enough to find the time, an enjoyable three fingers of scotch. Until later then, Merry Christmas!

Training:
Friday: hilly 51:39
Saturday: 1:56:39 with 21k at MP (1:19:28)

Tired

I don’t think I had been out for more than five minutes yesterday when I knew the run was going to be a struggle. It might have been the four slices of pizza in my stomach, regardless; I pulled the brim of my hat lower (narrowing my focus), dialed it back and continued onward… Cedar Hill, Mt. Tolmie, skirting Mt. Doug and home. It seems that whenever I start to build for a race I invariably have a run like this, one that tests our character and fortitude more than any aerobic ability. I could have easily pulled the plug early on, the depressingly dark grey clouds certainly didn’t aid any.

It wasn’t until I had walked in the door and was grabbing a glass from a cupboard so that I could have some water when I noticed there on the fridge, was v3. What I didn’t realize until then, was that on v3 (unlike any of its predecessors) I had scheduled 2x20’ MPE for yesterday’s run. Who knew?

So today, in an attempt to make up for yesterday’s lapse, I decided to squeeze a (variation of the) workout in on the Lochside Trail. The plan was, 2x4k at MP (approx. 3:36-3:48/km).

14:49 (3:28, 3:46, 3:45 & 3:50)
15:05 (3:42, 3:52, 3:47 & 3:45)

The first interval was okay but I was starting to tie up during the last kilometer. After splitting 3:52 for the second kilometer in the second interval, I considered stopping as I felt, or I thought I did, that I was falling to pieces. I picked up the effort slightly and managed to hold it together, feeling relatively smooth for the last 2k.

Now, we’re off to Zambri’s as soon as I find a way to wake Ally up without disturbing the bear?

Training:
Thursday: easy 1:20:06
Friday: 59:12 with 2x4k (2’) at MP

Never Surrender

“With a little perseverance you can get things down, without the blind adherence that has conquered some”

With Corey Hart’s Never Surrender playing in my ears, I leaned into the cold wind, chin down, and tried to relax. I hadn’t bargained on a headwind for the return journey. The perceived effort level was more then I would’ve liked, and I kept slipping in and out of my rhythm. This was training wasn’t it? Cory’s words only reaffirmed what I already knew, the workout was non-negotiable, as was the pace… I gave myself a little talking to, ignoring the 3:51 I’d just posted, refocused, and slipped back into my measured tempo.

I had driven out to the start of the Lochside Trail, behind the Monkey Tree Pub, and after a casual warm-up began the workout, 60’ at MP (5:55-7 mi/pace, or 3:41/km). Unlike yesterday, where I began conservatively, I returned to my fleet footed ways and opened the first two kilometers in 3:36 (146, 153) & 3:33 (156, 157), not quite what I had intended. I eased up a bit, relaxed my shoulders and found my pace letting the next four clicks pass by effortlessly, 3:41 (155, 157), 3:42 (153, 155), 3:43 (154, 156), 3:43 (158, 163). I blame the next kilometer on the Apex Runners, as although I didn’t intend on picking things up, my subconscious apparently was more concerned with looking good for the girls, and so with a quick “hello”, and a wave of the hand and continued on down the trail 3:36 (153, 156).

Nearing Sidney, I was off the trail and onto the road, losing the kilometer markings but not fussing as I soon reached my turnaround point 8:34 (153, 155). The next seven kilometers weren’t without trouble-free as I had the unwelcome pleasure of a glacial wind on the return trip:

3:42 (151, 152)
3:43 (151, 157)
3:51 (152, 159)
3:40 (151, 155)
3:41 (151, 153)
3:44 (151, 153)
3:41 (152, 154)

Although happy to be finished, I was surprised at my indifference regarding the effort, happier instead to have this weekend’s runs behind me. Come race day, I’m going to have to pay particular attention NOT to go out to hard as it’ll be my undoing. The rest of the day has been a bit of a whirlwind, leaving me hot, dehydrated, and grouchy (my epsom salt bath is waiting). As Ally and I were on the drive out to meet with the minister for our upcoming wedding, we were rear ended while at a stoplight… if this was a test of patience, I afraid I failed miserably. That said, the minister was fantastic and we left there really chuffed.

Training: 1:58:43, AHR 141, MAX 166, with 60’ at MP (average 3:41/km)

Guinness…

… Jim, this one's for you. I wasn’t looking forward to this mornings run, and unfortunately I had nobody to blame but for myself (and Joe, the bastard). For the first time since I can remember, Ally was out of bed before I was. I didn’t get up until I’d reached my 7h30 sleep quota, coincidentally arriving at the same time as Jim’s phone call.

After grunting at each other, Jim laughing at my miserable state; we agreed to push back the workout 90’, I love the guy. Nevertheless, 10:30 rolled around fast enough, and we made our way to BHP to begin the festivities, the plan: 45’at MP (5:55-7 mi/pace) + 10’ at HMP (5:46 mi/pace). We opened the first mile with leisurely 5:55 (151, 163) which I was happy with (no more opening 5:40s). After that we looped along the waterfront averaging 5:54 mi/pace for the next 39:14 (160, 164) returning to the park to finish with the HMP, the first mile a 5:41 (163, 165), and then easing back to a civilized 5:44 mi/pace (161, 165).

My legs felt comfortable and strong throughout, almost disengaged from the rest of my foggy body. That said, the w/o didn’t feel as easy as I’d hoped but then I suspect running a 2h35 marathon isn’t going to be easy. I was grateful for the company; you have to love having friends who can pace you through “your” MP, while they easily jog beside you without breaking a sweat… ah, you just have to love having friends.

Training:
A.M. 1:14:27, w/ 45’at MP + 10’ at HMP, AHR 151, MAX 165
P.M. a smooth 43:27. Started out with an enjoyable 7:45 mile, but after warming, the legs settled in at a comfortable 6:34... what's with that? I passed by three elite popsicles as they iced their legs in the ocean. I decided to stop the run a few minutes early as my heart felt exhausted. I don't know how else to describe it, my body felt fine, I had energy, but my heart felt as if it was working to hard (HR seemed normal though). The plan is to go to bed early tonight, made that much easier as the Canucks are losing 3:0 at the moment... to Calgary?

Procrastination gets you no where

Ally: You’re procrastinating
Me: I know… but it’s cold out, and raining
Ally: How long do you have to run?
Me: Only an 1h30 but it’s not going to be easy
Ally: Well just go because you’re cutting into my cooking time
Me: Your what?
Ally: The longer you take, the more likely your dinner will be cold
Me: urgh

The first 20’ minutes (the warm-up) felt pretty good, the rain had turned to a steady drizzle and my achilles wasn’t acting up. That, and after yesterday’s fiasco, my stomach was behaving itself (I’ve come to the conclusion that I run better on a moderately full stomach, who would’ve thought). After tracing the coastline along the grass, I couldn’t delay any longer and after passing the crosswalk, I hit start looping through BHP. The initial effort seemed reasonable and after reading Eric’s account of his workout earlier in the week I was determined not to go out too hard… I failed. I was supposed to run 65’ at MP, aiming to hit 5:55 - 5:57 but my fleet footed tendencies didn’t let me down on the first mile.

Although the splits are decent, they don’t reflect the battle that raged in my heart, lungs and mind (my chest felt constricted in the latter portion). It was a struggle out there and I found it difficult to relax, my effort level was much higher then I would’ve liked. If this had been race day it would’ve been U-g-l-y! The last few minutes I fixated on a street corner, deciding that I was stopping there regardless of time. The rain stopped when I did. The miles splits (AHR, MAX) are as follows:

1 - 5:41 (155, 160)
2 - 5:55 (157, 161)
3 - 5:51 (156, 159)
4 through 7 - 23:56 avg. 5:59 (154, 158)
8 - 5:54 (154, 160)
9 & 10+ - 14:30 at 5:58, 5:57, 2:35 (156, 157)

Training: 1:29:23, AHR 142, MAX 163 with 62’ at MP