Vive Le Tour

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

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

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

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

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

You Have a Big Belly

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

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

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

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

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

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

Twilight Shuffle 5k

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

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

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

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

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

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

Tenacious

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

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

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

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

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

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

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

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

Inspiration

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

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

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

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

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

Almost There

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

Red Leader: "Almost there."

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

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

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

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

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

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

Groundhog Day

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

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

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

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

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

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

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

Heat Wave

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

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

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

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

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

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

Happy trails.

Training:

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

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

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

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

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

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

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

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

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

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

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

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

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


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

Training, Tales, Lies and Legends

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

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

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

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

Enjoy whichever road you’re travelling!

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

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

White on White

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

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

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

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

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

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

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

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

Blos·som·ing

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

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

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

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

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

Authenticity

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

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Here we were, Hicham, Carter and I, three thirty-something men, discussing the challenges and rewards brought upon by friendship, a new road to an uncertain future, and fast approaching parenthood. Where has the time gone? And to think ten years ago, you might have found us standing on a random beach with naught but speedos and a pair of goggles anticipating the start of a triathlon. I digress.
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Much like our conversation, during the run I believe there were moments where we were lost, or certainly where we didn’t know where the path might take us. But with a quick smile, beta blockers and a sense of adventure what could go wrong? Some things never change and yesterday was no different; I repeatedly found myself following the heels of two humiliating bastards.

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

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

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[photos: Maui 2009, my motivation]
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Training:

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

Alive and Kicking

For two days now, the lyrics from Simple Minds ‘Alive and Kicking’ have been quietly running through my head. I don’t recall hearing the song of late, nor can I attribute a recent event as the catalyst for the unending serenade. Still, the song invokes an enjoyable emotion and I thought the title (if nothing else) was reflective of my running.
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The last three weeks have been busy to say the least. The stress gauge at work has been quietly climbing, and we (read I) started to renovate our basement. Unfortunately, I managed to put a nail through my foot, which affected my running for a day, but... we live and learn. In this case, proper footwear can never be overlooked.

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

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

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

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Training:

Jan 04: easy 39:47

Jan 05: day off (scheduled)

Jan 06: easy 39:24

Jan 07: easy 36:44

Jan 08: day off (scheduled)

Jan 09: day off (scheduled)

Jan 10: easy 1:04:49

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

Jan 11: day off (scheduled)

Jan 12: easy 39:10

Jan 13: day off (unscheduled)

Jan 14: easy 39:26

Jan 15: easy 39:05

Jan 16: day off (scheduled)

Jan 17: easy 1:13:46

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

Jan 18: easy 41:23

Jan 19: easy 51:49

Jan 20: easy 38:27

Jan 21: easy 1:03:43

Jan 22: steady 36:20

Jan 23: day off (scheduled)

Jan 24: sluggish 1:29:52

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

Beware the Man with a Plan

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

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

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

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

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Happy New Year!

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Training:

Dec 28: easy 45:58

Dec 29: day off (scheduled)

Dec 30: easy 36:26

Dec 31: day off (scheduled)

Jan 01: easy 32:26

Jan 02: easy 1:02:33

Jan 03: day off (scheduled)

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

Merry Christmas

Where has the time gone? With Chris Botti belting out jazzy holiday favourites in the background, I sit here wondering how yet again Christmas has successfully snuck up on me. Perhaps putting up the tree too early lulled me into a false sense of preparation.
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I’ve continued with running more or less every other day and my hamstring appears to be behaving itself. I also managed to squeeze in an appointment with Janet (massage), who gave me a clean bill of health. This is not to suggest that it’s 100%, but rather that I’m taking steps in the right direction. My plan is to continue with light running for the next two weeks, before stepping up the frequency and then eventually adding some intensity. Slow but steady.

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

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Training:

Dec 18: day off (scheduled recovery)

Dec 19: easy 53:50

Dec 20: day off (scheduled recovery)

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

Dec 21: easy 37:30

Dec 22: easy 38:59

Dec 23: day off (scheduled recovery)

Baby Steps

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

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

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

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

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Training:

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

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Monday: easy 38:31

Tuesday: day off (scheduled recovery)

Wednesday: easy 38:14

Thursday: easy 37:05

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