Monday 26 December 2011

Week in Review and 2,500 kms done for the year

So after today's run I hit 2,500 kms from Jan 1 to today.  Woohoo!! My orignal goal was 2,011km as part of a 2011 challenge.  When I exceed this in around the end of September I made into new territory.   It's also the most running I've done in a year and builds on 2010's success of 1,767kms.  

To get here I've had a successful year of relative injury free performance and a desire to be faster.   It's amazing what a competitive mind can do.  Running is not something where you're just competing against everyone else at the race can do, you're also competing against yourself, past and future, as well as everyone else's past and future.  Complicated?  If I've lost you this just means you're running for the best possible time, well if not competing to 'win' therefore your ultimate personal best is basically your lifelong work.  This is mainly why older runners have regrets about slowing down - and when they accept it, they can at least compete against the age group predicted decline, as well as hope that some youngin ain't gonna beat their PB for some time. 

I've had some rivalry in my family as my father was my biggest inspiration to run.  He's an accomplished marathon runner with probably at least 20 under his belt, including a trip to Boston.     His PB was 3:24, good enough for Boston's 3:30 for his then age group, and a challenge for me.   As I was a youthful new entrant, I had some advantages, and while I could at this point beat him in the shorter races, it was around the half marathon that he could still edge me out.    He had some other amazing shorter distance times and they had been milestones for me to achieve. 

So concludes another great racing year.  With a 3:09 under my belt this year, and a drive to get 'r done for a sub 3, we'll see what 2012 holds.    
  
This week's workouts:

M: off
T: tempo run - 30sec/hard/30 easy x 16 + 5 hills
W: Progression run/feel good - started slow, and worked up to about a sub 4min/km pace. 
T: Sick
F: Easy 8k
S: Easy 10k - working off food
S: Long distance - 10mi with a fast 5km finish

Weekly total 55kms.

This week was more of a recovery week from a hard week last time.  I also had a 24hr bug so I had to cancel one of my hard ones, but you can always miss a few workouts.

That's all for now!  This was pretty much a year in review post, next week to end the year I will look forward at 2012.

Cheers.

Sunday 18 December 2011

Back to running week 3

Yay week 3!

I think one of the rules of thumb is it takes about 3 weeks to get used to something, so by finishing a 3rd week of running I am getting used to running, again.  Although I've given up my weekend sleep ins, I am more happier to be hitting the road or trail than to do nothing.

So how was this week?

Mon - Easy run - just an average go out there and run it.   Of course, with this awesome weather lately, it was more of a go on the treadmill and tough it out.  Still, I am glad to see it becoming easier again to run your basic 10k.

Tues - An up tempo interval session.  This is a 50% increase already (sounds huge!) from last week.   What it actually is, is a 50% increase from 60seconds to 90 seconds at 10 mph x 10 repeats.  A pretty good workout that shows me working at a fairly high end pace, but 'low enough' that I can keep doing it.    To me 10mph is always been the barrier.  For my goals, I really want to be above 10mph for long distances and I've always wondered the best way to break it (if you weren't born with the talent).    While I can sustain something closer to 11 or a little higher for short periods of time (a few min) this seems to be a good place to train for now on my fast days.    This workout also had a warmup and cooldown.  Each rep has a 2min easier rest pace in between.    10mph is about a 3:44 min/km pace - pretty intense!

Note - this appears that it may one day become a Yasso 800 at 10mph - to indicate that I can run a 3 hr marathon - that would require 10x3min @ 10mph with 3min rests.


Wed -Just an easy run outdoors for 8k with a friend.   Good to have someone to talk to!

Thurs - Off - holiday party is a great way to spend an evening

Fri - Make up session - two 3k up tempo sessions.   I kept it at 9mph for 12:30 for each with a 1 min rest/walk between.   To me the rest is probably more difficult because you need to start it up again.   Needless to say, I was able to finish no problems.   9mph is a pretty decent pace.   Not all out, but definitely up tempo.     9mph is about a 4:07 min/km pace.     My goal pace would be about a 8.7mph pace for the marathon - a 6:53/mi or a 4:14/km.

Sat - Long day - Longest run yet - 13.1 mi/21.1km.   Trail run.  Thankfully a muddy trail froze over in the frigid -15c weather.... Did I mention that it was +10c on Thurs?  Oh to live here...  This run felt pretty good from an energy perspective, but I was wearing my winter shoes for the first time.   These are trail shoes that are great for the snow as they have a gator (sp?) that gives you a nice waterproof layer over the shoe - and it's built in.   I've seen mixed reviews of it, but I am a fan.  Its the Saucony Razors.   My feet felt like bricks, but there's some benefit to that too.  Keep it slow and steady and you will get used to it.


Sun - Planned - going for a 13k run - just easy paced with a little faster (sub 5) for the last 6k.     Should be nbd (no big deal).   


Total kms for the week - 77.5.  A little on the high side for coming back into it, but I will continue to read my body and progress at the right pace.


Tuesday 6 December 2011

The bump post

Just bumping my blog out of oblivion.   I didn't really forget about it, I just haven't been running much lately.


So now it brings me to today.  I am again training.  This is still a rebuilding phase but my training is starting to pick up.   I appreciate that I really didn't lose too much fitness over my month off - still can run for over an hour, and still can dish out the speed when needed, and my weight was pretty stable.


My training now is designed to build up my base.  I think I'm looking at around 50-60 kms per week of old school stuff (back to varsity style training).   A few base aerobic runs per week, plus 2 speed workouts, a long distance/over distance run, a day for cross training and a day off.

So far its been as follows:

Sun - Long distance - 17k.  I cut 1km short because the route went past my condo - can you blame me?  It was a pretty decent workout at a 5:10 pace for about the first 10k, followed by a gradual pickup to some 4:45 pace work, with one fast 4:15 down a major hill.    Overall average - 4:58.

Mon - 10k aerobic run - just going for a certain pace at a mid-level effort.  I set the treadmill to an incline of 1, and warmed up for a couple min, followed by a quick progression to 8mph / 7:30/mi or 4:39 pace.   My foot pod was telling me 4:47 so I was going with that.  It's hard to say which was the accurate one, but both were being consistent, which is what you really want.  My splits were 5:01, 4:47, 4:47, 4:47, 4:47, 4:47, 4:47, 4:45, 4:45, 4:45.  Average HR 160 bpm, but it was creeping up to 164-165 by the last few kms.    

No problems from the Achilles tendon which is great - just a little sore in the front from increasing the use. 


Thursday 10 November 2011

Rebuilding Phase

Post-marathon is an interesting phase.  I've taken a keen interest in things like pizza and alcohol, not running as often as I was, and faster intensities when I do run.   Seems like I'm also not that motivated when I get home when its pitch black out too.   Oh and then my achilles tendon has gone past the point of guessing - its tendinitis, and I need to stay off for a while.

So what do I do?

Well I am going to take up some cardio alternatives

Spinning - I've actually been spinning quite a bit - about once a week during my training.  It's a fun activity and good for getting my HR to practice being in a variety of zones, and having to work hard on and off.  Believe me, its tough to go all out, then try again.  Even with a rest - your body likes to turn off a bit.  So with a proper warm up and practice and timing yourself not to push it 100% each time (maybe 95%).  

Anyways to keep up interest, I've been adding little things to my biking/spinning (I have a tri bike on a fluid trainer as well).  I've been adding ant+ sensors to track with my garmin (310xt) and well I have bike shoes that I've never used (I switched form clipless pedals to baskets (I hate falling) so with useless shoes, I was proud of myself for buying and switching the cleats to an SPD cleat.  I should be able to use that to spin now.  Cool.

Aqua running (Deep water) - This is considered good cross training for running - better than biking (as it uses the same muscles/motions - back of leg vs front of leg) and because its in the water, there's no impact + thus a good recovery practice.   It may help to use a floatation device in deep water but not necessary (just have to tread).  The first time I tried it, I thought the gym pool would have a float belt (Goodlife) as the prior gym (Extreme) did.  Well at my location anyway.  So I was excited for deep end stuff because the old pool was also just a lane pool at the same depth of 5'.

So there I was trying to figure it out - do I use the rescue bouy? No that's probably not smart.  So I pick up a couple of pool noodles and float on them like a little kid.  I was certainly a laughing stock in my mind.  The best part is the pool is exposed by a windowed walkway into the gym, and another one by the heavy weights area.  I'm sure people thought I was the biggest douche they've ever seen in the pool but they were polite enough not to laugh.    I hope you get a good laugh reading it.  I acted though as it was manly as heck as I am manly taking my injury seriously and trying not to run on it unlike the weekend where I was sprinting along up and down Mount Royal in Montreal.  


Okay maybe one or two pics to keep my blog interesting:



(view from popular lookout on mountain)


Weights - haven't explored this yet, but I will probably work on hip flexors/core and leg muscles, and back.  It's a good time to get my body back in order before the next round of training.


Thanks for reading! 




Friday 4 November 2011

Goals for the 6 month term

So just looking for something to post in a lull of training.   I am still running, but now in a range of about 45kms per week (down from 60 to 100). 

Things are going well - however I've noticed some slight pain in the Achilles tendon.  Slight tendinitis, but manageable.  I've had unmanageable Achilles tendinitis twice in my life, so this one doesn't seem to bother me.   Most of my running has been on treadmills in the last little while.  Boring little things.  However I am getting used to it.  I love running outside, but when the sun is setting at 6:30pm it's pretty depressing and I don't want to go run in the dark (right now).  Give it a month maybe. 

I realize I'm not going to be able to do my Thurs run where I was doing grassy and/or random hills (sometimes just pathways up a hill like Mad Dog style) in the park in the evening anymore.  Even with a lamp head its pretty dark for those ones.  Oh well.

Onwards and upwards.

Okay so the only race I've signed up for is the 30k Around the Bay in Hamilton for March 25, 2012.  This one is one of the main pillars of tests - to see how you're doing for the May races.   Most likely I'll be running May 6th in my Sub 3 hr attempt.   There I've said it.  A sub 3 hr marathon attempt.   It usually more obtainable when it's written down and so that's what I've done.

I have plans to run other races in the meanwhile - there's a 10 miler on Boxing day, or an 8k in early Jan or even a half in the beginning of March.  In the past I was only doing a few races at a time, but last half of this year (July - Oct) has had me racing 2x a month and I've quite enjoyed it.

Well that's all for now.  I plan to take some more running on location shots this weekend.  We'll just have to wait and see!

Oh other results from the Mad Dog Scramble - It looks like I was 5/9 for my group (Wave 9) and 2/4 people from Wave 10 (super advanced) beat me.   It's not bad to fit in 50% of these guys I think it says a lot -especially when I started the first half k sprint I was 7th or 8th by the time we got into the park. 

That's all for now ~ cheers!

Sunday 30 October 2011

Mad Dog Scramble Race Report

Ruff Ruff!

The Mad Dog Scramble.  What a fun race! It's a small event put on by XSNRG that has you running through Sunnybrook Park.  That's all they can tell you.  The course is decided on the day before.

Oh, and that
  you will get wet,
     and you will get muddy.


The course started in waves to make it a fastest finish amongst different abilities of the runners (about 160 ppl).  There are some slight course variations as well.  I was put into wave 9.    Yay (lacking some enthusiasm for a fast group)

So off we go, down from Park Lane PS in the Bridal Path into Sunnybrook.  It's slightly downhill on the road but I know I'm in for the run of my life as these guys and girls are leaving me at a 3:15/km pace.  I do my best to keep up and we average a 3:30 pace for the first half km.

Now we're in the park.  A gentle turn into the double turn fence (haha yeah right).  Hands out, push against the fence, bounce here and there now onto the path.   Going downhill, easing up pace, getting held up, now there's a really fast person who must have come from another 'course' see above who was trying to pass us.  No room.

Get to a straight drop. Use the rope to secure ourselves.  We are told by the volunteer "Next time I see you, you will be much muddier!" At the bottom near the river, a quick left and now we're running on the 'path?' down and under the bridge.  I've run across this bridge many times didn't know there was an underside.   Now running along the road. Why not run on the road? haha.  Narrow treacherous pathway - someone has already twisted an ankle (one less competitor!) and finally into an "open" grassy area. Pass a couple from another group.

Now the first water crossing.  They've said it can go up to your nipples sometimes but well maybe it was low.  Water around the knees or lower and VERY COLD.  The cold water is kind of therapeutic.  No pain anymore.  Just cold wet feet. This puts on a new race - who can tolerate it.  From here a short up and down followed by another river crossing.   Burr

For the first hill hike I was already tired.  You've got tree roots and the grip of your shoes to help you. The more worn path of 100 runners all doing this hill does not make it easier.   We get to the top and have a 1 foot or less path to run on but at least the incline is stable.  After a min, I've caught my breath and I'm running pretty fast.  I catch up to a few runners near Bayview, and pass going down the gully into the park again.  This part I've done many times - its part of my easy trail.  Knowing the route and coming onto flat territory, I've picked up the pace again, and running between a 4:00 and 4:25min per k pace. One more river crossing - here I get passed by wave 10 boy they are fast! Follow along and then another big massive hill.

A few more massive ups (walking) and quick downs (sliding or high tempo) we are following along, jumpng logs, ducking grabbing and going wild.   Another river crossing and back to open area.  6k in (only?) or so I had my first slip up on flat ground.  Thankfully not very painful in the mud etc - everything is so soft that a fall doesn't hurt.   A few more slips as I pass people (it is a race?) and I am still following the right trail.  (It's well marked but hard to follow haha).  Up down, up down, 100 fallen trees to dominate, and now the final part.  We have to climb that first rope down part - that was tough as I had no grip with my shoes but I used my arms to pull up.   Finally back onto the path where I managed to get myself to run one last time, and on to the open road.

For the last 1/2 km, I've recovered again, picked up speed and settle in nicely, passing another 5 people, and sprinting to pass one more at the finish.  I'm not sure of my place yet.   I ran the 8k in 46:44.  It's hard to judge effort.  I know I worked hard but it seems slow.  Elevation gain and loss is 192m (630 feet), which also doesn't seem like much as you are going up and down.    What can I say? it was tough, it was fun, it was muddy, got a few scrapes, and I got wet.

I had a great smile on my face at the finish, had some excellent post race food and enjoyed the company of new friends.  

 
To be updated later with more pics and placing results!

Wednesday 26 October 2011

Speedwork in the Rain

Yesterday I met up with XSNRG and did some pretty intense repeats.  I have the thank John for keeping me 'honest' so to speak.  He was flying through them and I wanted to keep up so we pushed each other and I think had great results.


The course was a figure 8 with each loop approx 500m. The first cross over was fairly flat, but the loop had some uphills and downhills.  Overall, an even loop but the trick was to push as hard as you could uphill and hope you recover enough on the downhill was still going blazing fast. 


The workout itself was

warmup,
strides
then two sets of 1, 1.5, 1 loops  with a two min rest between each loop
strides
cooldown
 
 

The key for me was that I was really hitting the pace that I want - sub 4min k's.  The average for the 6 loops was 3:49 min/k so looks like there are good things to come.



Sunday 23 October 2011

Running in Dundas

Running trails is one of my favourite things to do.  Unfortunately I rarely actually get to go out and do it.

That aside, this weekend was a great chance to get out to the Dundas Valley Conservation area (where the Sulphur Springs Ultra is run) and make some loops around.

The best part about this location is that the route is accessible from all over Hamilton/Dundas/Ancaster (including parking). I tend to come in from the Brantford Rail trail at the ficticious "Sulphur Springs Rail Station".   There's a main loop which is gorgeous, but I highly recommend just exploring some of the side trails.  Note that some just end in random places, so if you go with a garmin, the back to start feature is always a good option.

Here's a shot of just going along on the trail.




 There's plenty of hills and challenges for all levels.  Well of course it's part of a race!  As they say, if they just gave us the trail it would have been enough, but then there's a river to run by a few times:



 As a big fan of nature, this kind of activity is my favourite.  I'm glad to see that there were so many people enjoying the nice weather this weekend.

One more for the road:



One of my goals of this blog is to share what I love about running, so please enjoy, and any feedback is always welcome.

Have fun running in the fall!




Monday 17 October 2011

The Marathon (STWM race report)

42.195 kilometres (26 miles and 385 yards).   You're going to feel pain somewhere.   How you deal with it is up to you.   Learning to accept it and carry on is how you get better.  


From various running tables I understood that I could run a sub 3hr 10min race, so that's what I attempted to do.  My training this time around has been tougher and more focused than in the past, but it's taught me where my weaknesses are.  I certainly learned a lot from when I thought I'd just go out and do it (in May) to actually doing it yesterday. 

The race went something like this:

Leading up to the race I've been pretty mellow.  In the past I've thought about certain times and that left me only with anxiety (whether a 5k race or the marathon), so with no real quest, I set about just running.   I've been a bit jumpy, but no serious internal anxiety.   Anytime some adrenaline tried to shoot through, I'd tell it not now.  I guess that's what comes with the experience of 3 previous marathons. 

On Sunday I went down with my family (who were running the half).  I'm so proud of them being able to follow and pursue their own dreams and going out there and doing it.   Amazing.  I knew they would be hurting so could I do no less?

8:45am.  Lining up with the 3:10 bunny.  Making jokes about our impending future.  Would he please be a wall for me to run behind as the wind comes up? This was supposed to be a windy day.  It was.

9am. Race starts - boom - okay. Last year I had great emotion when I started and I was almost crying with excitement. I've had many starts like that.  I've also had many starts where I've said "Am I ready? I think I'm crazy".  This start was just "Okay, time to start running".

We are about 30seconds back from the start.  However, theres also a slow start due to the number of people and we only get a 4:45k in or so.  It was slow.  Okay I thought, I'm easing into this. And it's just another run.   But soon we are going.  It is downhill a tiny bit for the start and we've picked up the pace.  We're going around a 4:14-4:20 pace (instead of the desired 4:30 even splits).   Fair enough, but now I've got to pick it up a bit if I want to continue.

We get to Lakeshore and we're in a grove now.  Not too many people changing positions.   A couple people not paying attention scuffle up.   Nobody fell but some close calls (wearing headphones no doubt).   The 3:10 group however is on the ball.  We're passing people (but at a controlled rate).   Up the little ramp near Spadina now.  I was hoping the bunny would go easier up the uphill but whatever.  Now we get the first sample of the wind.  It's probably between 35-40k an hour with gusts over 50.   Okay we felt it first as we turned on to Lakeshore but now we're really feeling it.  With a huge crowd though (I figured about 400 marathoners, and 800 half marathoners) all doing the same general pace.   With a sizable group its better for the wind.  Find pockets of people to run behind, although that was constantly changing. 

At 10k I made a decision.  The pacebunny saw we were 1min now ahead of pace at about 44min, and I think slowed down a tiny bit.  My body was primed so I made the key decision to let myself continue at the pace (4:15-4:20).   Now all of a sudden I quickly find myself alone for the rest of the race.  (Well alone from groups).  I am passing quite a few hard starters and I go around the 12.5 turn around.   Stage 2, now the wind is at my back.

This was a quite enjoyable period.  I just let my focus go and ran to feel good.  Making eye contact with all the supporters on the sidelines, trying to feel a connection with them.   No pushing it.  I was hoping to see my family before the split off.   They saw me at the very last few seconds and their encouragement was great.   That was about 16k in, and my fiancee would be waiting for me around 21k so I had a good knowledge that I could ride out the positive feelings til the next one.

20k see her.  That's always awesome.  I showed her that for once (See May's race, or my 30k in aug) I was doing great.  I'm sure that eased her a lot.   Now it was part 3 - til 30k.   The scenery however becomes boring (long empty streets with no supporters).  We do a run down to the water for a turn around at Cherry.   This was awfully windy.  Now we are totally exposed into 50kmph+ winds coming from the side, and no people or buildings near to you block any of it.  After the turn around I see the 3:10 bunny so I felt positive that I had a minute or so on him.  Next I see one of my training buddies.  He gives me a high five.  That was awesome. I had hoped to run with him but he was feeling his training wasn't as intense so opted to drop back.  Smart move.   We cheered eachother on and continued.   More boring scenery, awful smells and finally to 30k.

30k has you starting at Queen Street near Eastern avenue.  I have to say I love and hate the Beaches.   The crowd support there is ridiculous, but its sort of 'light' rolling hills and you really feel it.  I also hate hate hate out and backs.  The only positive here was that I've run the course before (the Windemere part many times, but this now at least once) and I knew what to expect and how far out before I could turn around.   No disappointment.    33.5k we turn around.  This (well I think it was 32.5k last year) was where I hit the wall last year and I knew it.  Today I sort of felt okay.  Now my only goal was to finish by running non-stop. 

The next few k I'm just counting down now.  Fewer and fewer until the end.  I can see the CN tower and the Bay St. buildings in the distance.  Usually I hate that, as I know its far, but this time it was okay.    I was still very calm and accepting that I was just out for a run.  Now however my quads were totally hurting and the wind was in your face for the last 8 k.  There was no escape for the wind.  Queen St + Eastern are basically wind tunnels that just throw everything in your face.  I know it's slowing me down but it's all I can do to hang on.  I made it to 35k without slowing down too much but now I was hitting over 4:30/k so I just wanted to hang on. 

The worst part for me was coming up.  After a fantastic Greek cheering section that's ridiculously loud (awesome), you have to run up the DVP overpass, full face into the wind, and 40k in, tired out.  I must have looked like a zombie going up because I certainly felt like one.  Too bad the cheering station couldn't be spread along the on ramp.  That would have been better in my tired opinion.    But now it was all but over, just over 2k to go.   At this point, 40k, the bunny had caught up.  I got a small speed boost in my legs from that, but I wasn't going to catch him.   He was now a jackrabbit and I couldn't put the boosters on.  

Final K - a buddy comes up on a bike and starts biking with me.  That was cool.  He's giving me feedback that I look good, asking me to pick people off - the 500m sign would be coming up and there's one final turn onto Bay street.  I'm subconsciously speeding up bit by bit.  We're having a short form discussion of other runners.  I tell him I'm doing pretty good and then the final turn: 3:09 on the board!

Okay gangbuster time!  Full on full pace total adrenaline rush for a final kick.  Faster faster and faster (well what felt like an all on sprint, but only about a 3:55 pace) for the last bit and boom 3:09:52 gun time!  I didn't even care what my chip said, I cleared that hurdle of a 3:10 gun that has always been historically my Boston mark.  I was so happy!  3:09:28 chip btw. 

All in all a great fun run.  I played everything right, the wind was tough but through my training, I persevered.   While I think I could have run just as fast in May, I now have enough training to allow me to perform regardless of the conditions.  That's what the experience and training is for - to perform consistently. 

With that out of the way I have a lot of options.  Do I retire? Do i try for Boston's new qualification standards of 3:05?  Do I try for my dream of sub 3? 

Lots to decide and plenty of time to do it.  But for now I'm happy, and above all - biggest thanks to friends and family support - especially my fiancee with her tireless running around and bag carrying support and love to help me through this and put up with me through the training.

Oh and the blog will continue - there's always something to improve upon.  

Thursday 6 October 2011

Track Work

There's something fun about track work - the results.  There's also something boring - running in circles. But hey, if the session goes well, I'm all for it.    



Yesterday I did some track work with my footpod (calibrated via GPS).  I find it to be fairly consistent so I'm happy with that.  I used my footpod over GPS on the track because the signal +/- 3-7m can be a little awkward on the track, especially when factoring in turns.

So track work.  (Note that I am tapering so I didn't place too much emphasis and cut it short).   Its a great place to do interval work/V02 max type effort to really improve your speed & lactose absorbing abilities.  I used the 30sec full on/2 min rest approach.  I think ideally you do this for 12 times (30min) but aforementioned tapering, I didn't want to push.    However, with my recent success at speed (getting comfortable in that sub 4min k range) I still want to improve.  So here's a graph of the work:



I was very happy with the consistency.   I was reaching about 21.8kmph down the straight, and instead of dying off in the turn, a faster friend, kept me going, and I was able to keep it 20kmph through the turns to finish the 30 seconds.   The track itself is only about 337m which makes it a little awkward.   We were making it about halfway around in the sprint - him a little further (actual data shows that it was about 185-194ish metres (.19k) fairly consistently, as well as consistently getting up to and holding speed.   I've tried something similar on a treadmill when travelling for work and had no success.


Getting to the sub 3 pace is exciting.  There's no question it's fast.   I am remind of my place though to see my times barely pushing sub 3, when compared to people who can run that pace for the whole race, whether 5k or a marathon.   I may have seen that speed for just over 1km overall, but man does my respect grow (and ambition).


I think after the marathon, I will continue with my spinning and sprinting and hills and see if I can break 40min in the spring.  Good news, is my times are getting ridiculously fast (for me).     The treadmill told me something like a sub 18:49 3 miler the other day.    

Monday 3 October 2011

Two years out

Looking back at this time and it appears that it's been about two years since I've come back to running and given long distance running a go.


A bit more about me - ran XC in HS and at the varsity level, but I in effect sucked.  Came in last or close to it which taught me I wasn't competitive.  My 10k time was in around the 55min mark when the better on my team were doing it around 40min and the elite under 37.  Then there was the competition elites who were under 32min.  Those guys were insane and were incredible to watch.  

After my university days, I let running go by the wayside.  I ran a few other halfs but never really devoted the time and resources to get better. Was definitely at a plateau.  (around 10k in 46min, half around 1:40) before letting it go completely.

Two years ago a friend of mine finally made a decision to go forward.  While I had been running since middle school, he came into it with the 'new generation' like around '04/05 when it became popular.  He was a former hockey player so I don't blame him. 

But we were meeting once a week and we started to build it up.  I think we ran a 12 miler just before the Scotia half in late Sept '09 and I thought I have no endurance anymore.  Not that I was ever going much further than that (just 13.1) I just felt wrecked. 

That year I did the half and couldn't finish it on my feet running.   I ran a 1:57 when I was only a kid, but now I couldn't close the deal in 2:00.  Finished with a 2:03 with a lot of walking.  I vowed to quit running there for good.   Turns out, that took off all the pressure.

Started running with my Dad and his buddies on Saturdays.  I was running 9:30s or slower for about 10 miles while they went faster and further.  Did it week after week.  Even if I had to walk I would build up my distance.   Started doing running room group runs as well to get more in.  After a month, I ran the Goodlife half down in the 1:50 range (so already seeing results) and set myself up again for the goal of the marathon that was sitting there since I was a kid.    Wanted to run it before I turned 18, okay, before 21, okay before 25, and so on.    

Those running buddies kicked my ass so hard that I'd go home and spend the rest of the weekend just laying on the couch and going to be early, completely drained of energy.  But when I came to the conclusion, it was a different ball game.    Now I could run 30k.     I ran Around the Bay and pulled my IT Band.     Great.

Then came 3 months of rehab followed by more training.   Finally last fall I did my marathon.  It was great!  I ran the entire distance without stopping and beat my dad's PB that he worked hard to get (not that I didn't work hard but I was sure excited about my future as a LD runner). 

Then came the winter again and even stronger training.  The ATB improvement was drastic.  15min!! I entered a new territory and I could feel it.  Suddenly I looked back on my 1.5 years and I was seemingly competitive.   I started racing again - now I'm hitting 40min in the 10k - my previous dream, and sub 20 in the 5k.   A whole world has opened up that I used to think was only based on talent. 

Now it's been two years since I've been back to running and one year since the first marathon.   I have had a lot of upsets in that year since (out of shape for a Nov marathon - walking, another injury + off day in  May - was in great shape but ended up walking 7k to the finish, 5k races in blistering 40+c weather, and stomach cramps and illness in the last 30k).

But you know what? This just adds character.  I have a feeling this race it will all come together.   I may not get a BQ (needed 3:10 and may get that but now I need a 3:05) but I do know it will be my best to date and I will know I will feel awesome.

If only I didn't have to wait 2 weeks. :p

Friday 30 September 2011

"Monster Month: Septemeber"

Read an article in Runner's World about how some call September "Monster Month" with regards to the huge mileage that is laid down in foundation for October and November marathons.   The tips are to be careful to not push too hard and/or too fast and tire out/get injured etc.

Well Sept has been by far a big tough monstrous month of running and spinning.  I didn't think I could do said work but here were are.


25 Days working out,
370kms run (3 weeks had been at 100kms)
89 miles biking (well guestimated by Spinning) in 5 sesions

and feeling pretty good for the marathon coming up in 2 weeks


Now I have to figure out the best form of tapering.  :)

Wednesday 28 September 2011

Hey

So I am starting a blog of my running adventures.  Some people have good blogs. I want to be on of them.


I'd love to one day add photos of some of my runs because as I go I find beautiful landscapes.  I think that's what brings me back.  To find new adventures and different challenges.


Anyway, about me:

I fit into the marathon runner category.  I've run 3 and will be doing my 4th soon.   I'd love to run Boston but I have lots to rant about that one day.   I'm also a big fan of amateur and professional sports, especially fellow Canadians.

Some PB's

5k: 19:25
10k: 40:34
10M: 1:09
1/2: (outdated)
30k: 2:11
42.2k: 3:22 (hopefully outdated)
Sprint Tri: 1:24


Anyways, welcome to my blog.  Let's see where it goes.