Saturday, December 20, 2008

Golly gee whiz....

I must be somewhat motivated to get out in this cold stuff. With the exception of Wed, when it snowed, I have been out for a min mum 65 mins or more all week. Not the greatest, but not bad considering I will hopefully end up around the 75-80 mile mark for the week.

Wed was a complete write-off as I was more fearful of getting hit by traffic than the actual conditions (and it took me almost 2 1/2 hrs to travel 5 miles from work).

I even ran at Colony Farms last night and I swear it was about 5 degrees colder than the posted temperature. I hit the entrance and it was like a cold snap hit me, but I wanted to see if the pond out there was frozen. Since the snow is still fluffy it wasn't a bad run as I stayed off the more compact snow. It was kinda fun running in complete silence in the snow at night. I forget how when i lived in the interior how easily one can see at night with the light reflection off the snow.

Once I head back home and crossed Lougheed highway it was like a massive heat stroke ( well in relative terms) and I really picked it up. Now for a bit of fartlek today and then a decent run tomorrow, and then only 1 more sleep til the hopeful sun of San Diego. At least it won't be minus 10.

Tuesday, December 16, 2008

Let it Snow...

.....since I was up in the interior on the weekend this wimpy Lower Mainland snow means nuttin.....

.....I was in like -25 with the windchill and did a nice run/workout in anywhere from 6-12 inches of snow around some trails by my parent’s house in Vernon. Actually once I warmed up it was kinda fun. Running uphill in a foot of snow is brutal and the scenery was beautiful. I didn’t see a soul except for Kao who had a blast running in the snow. She wouldn’t even let me lead and instead broke the snow ahead of me. By the end though she was messed up and slept solid for the rest of the day and the next one as well.
I knew it was going to be a rough week as we visited my Mom and Pops. My Mon has been taking chemo treatments since the Fall and we haven’t been up to see her since just after she had her operation in the summer. Since we are going to San Diego for Xmas we knew we had to get up some time and this was the weekend come snow or whatever....and snow it did. I hopeful 5 hr drive turned into 6+ and I was exhausted on Fri night.
On Sunday it was so cold I just did a 40min run and hoped to get to in another 90 when we got in. Once again plans went awry as the drive was long and worse exhausting. Jules won’t drive in the snow and that means I ended up driving 4 ½ hrs and was destroyed by the time we got home. Fortunately my Monday run was a very solid 90 mins. The good part is how smooth I am feeling these days despite not being in superb shape. Hopefully once I get in some workouts and long runs I’ll lose some of my baby fat and get rolling for real.

Monday, December 8, 2008

HEY PADDY......

...stop stalking me.....(don't worry if you don't get it....inside joke)

Sunday, December 7, 2008

sweet spot????

I am finally getting to the point where both my brain and fitness level are showing some progress. I don’t know if it’s that my running is feeling smoother, my fitness is getting better or I am simply more motivated. It’s one of those things where at some moment in time you have to bite the bullet and see if you can truly get out for another run, even if you really don’t want too, and test the body.

In general my Achilles has held up well. It’s tend and tight in some spots, but nothing like when things became bad in August. It almost seems like a good massage to tear the daylights out of the Achilles and things will be good. That and continually making sure to stretch and do my heel drops.
Nothing fancy here, but easily the best week I’ve had on the comeback trail and I really felt it this morning.

Mon: 59mins
Tues: fell asleep, but planning on taking one day off this week so ok
Wed: went to the junio hockey game and got stuck in traffic, but still got in 53 mins at a good clip with the dog
Thurs: ok I have to show I really mean it so I pushed myself out the door for an AM run (30mins) and then hit Mundy Park after school. Dick, Dickie and Oz were doing a 10-11 miler and I got there about 10mins late and hooked up with them, but when I jumped in there were hammering. I was like uh oh the first 5mins and then got into a real nice stride to the point where it felt easy. In the end i ended up at just over an hr, but we were well under 6mins miles pace (although i had a pit stop at around the 40min mark)
Fri: up and at em again on the AM (geez I must have been motivated) and again after school for an hr.
Sat: Had a slight inkling to hit Stanley Park, but we had our PE/Coach Xmas party and a late night. No big deal as I would have probably been out on my own anyways. I ended up doing a 26min fartlek of anywhere from 2mins to 30 sec. I began my PM bit could feel I was hypo-glycemic before I began and pacjed it in after 20mins
Sunday: I woke up at 4 AM and watched teevee til 5:30 and then fell back to sleep. When my alarm went off at 8:15 I wasn’t coherent and woke up a bit late for a 9am run, but the group was doing Mundy Park loops so i got there about 10mins late and hooked up part way through. I felt terrible and ended up running the latter stages with Dick and Kirsty (Dickie and Gant had begun to push the pace. Worst part is that running slower hurt more form wise, but at least I could keep up the whole way. I guess with Sat’s workout and the overall mileage increase I should have expected just as much....

Sunday, November 23, 2008

routine routine...sleep sleep....

...these two things seem to be killing my running. I haven\t been sleeping well and it's been killing my running. I end up falling asleep on the couch (and my wife is not happy!!!) and then wake up at 1 or 2 in the AM and can't fall asleep for another hr. It's killing any chance of an AM run and in fact I sometimes end up falling asleep in the PM before I get a run out of the way.

It's almost a bad timing thing. I was a nice routine last week, and then had parent teacher interviews and it killed me. I took last Monday off and that turned out to be a mess. I forget that I like to front end load my training weeks so that if something out of the ordinary happens it's not a big deal because I've done what I need to do. That way if things go 'perfect' then it's a bonus.

I almost feel like I am a complete neo-phyte again in running. Everything is new, but not as exciting. The good thing is that my runs seem to be getting easier and quicker. Hopefully an easy tempo or fartlek this week will really push things into a smoother direction. I’ve always found that I need a good kick in the butt and doing a workout (even an easy one) has always motivated me.

A huge congrats to Dickie Mosely for making his first official national team (Chiba Ekiden). Ryan Mckenzie has had his first kid and Dickie was the first alternate. It’s really the 2nd team he’s made a team, as he qualified for Wld XC, but hurt himself and couldn’t go. Considering all the stuff Dickie’s gone through over hte years it’s a huge achievement in his steps towards his ultimate goals. It's also the first national team person that Dick Lee has had make national team in his second incarnation as a high end coach....in the end it's a team effort.....

Tuesday, November 11, 2008

Just What I Needed

......over the summer we had 2 Pro D days so that we may have some days off during the school year.....Yesterday was one of those days and it came at a perfect time. I really needed the time off and for my running some time to actually get in a routine.

It's simply nice to be able to run again, even if it means I still feel rough at times. I figure I may even do an 'aerobic fartlek' this week...then again a longer run may also be key.....it's one of thise things I did when we lived in New Zealand....they simply met for a lot of grp runs and did the odd long or short tempo runs.....nothing intense, but fefinitely very Lydiard style based training in a fun enviornment....if only we had the Auckland Domain as a central meeting point....

I was able to get Norm Tinkham and Richard Lee on a good day for me to meet them for a run. it was the day after haney so they were either a little errr....under the weather or simply tired from the day before. I was able to get in a decent 1 hr 19 min by the time all was said and done. The best part was i was then able to get in two runs on Monday of 31mins and then again for 45 later in the day. It's been a while since i did a 'double' and although my legs felt a little tired the pace was respectable.....

...now I may try for two more short runs today and then a longer one tomorrow.....

....alas things are boring running wise at this time of the year. Even for those racing it's one of the later stages to get in some good workouts for national XC and then a little break so I figure if I can get in a decent November (read motivation level) then I may not be far off for getting in some good sessions with the group in Dec/Jan....

Sunday, November 9, 2008

I hate the winter months

...especially after I haven't really been able to run in the somewhat light moments.....arrrggghhhh.....

I like to say that sometimes 'life gets in the way of running' (really just an excuse) and this time of coming back has been a good example of this idea. My Achilles is very good, but not yet at a level to do workouts (at til this week when I will do a small and easy fartlek run and see how it goes).

What does this mean.....hmmmmm....that I haven't gotten my sorry butt out running enough. I had report cards this week, which may I add are a joke compared to elementary school, but having said that the marking is much more intense) and we also had BC HS XC champs this weekend, so I've been absolutely destroyed mentally more so than physically.

But getting out to BC HS's was fun, although with miserable weather. I haven't been to this race since i worked with Mazzotta over 10 yrs ago and it was interesting to watch the 'young uns' go at it. Some very impressive performances from the 2 Oak Bay kids. We had a so so Jr boys team and some very motivated gr 8 girls running so we (myself and Svelander) had no real work to do once the two Junior races ended. The course was muddy when our kids ran and a mess for the Sr Girls/Boys races.

We had one exceptional performance with one of our gr 8 girls who placed 11th overall. Along with her two teammates, who show up for all the practices, we seem to have a 'ringer' and supporting cast to build a team around. We'll see what happens.

On a side note should be two special notes 1) For those who don't know Richard Lee has taken over the coaching reins for the rag tag group of lower mainland dist runners and 2) Julie is preggy.....yep you heard it here in public first....there may a little freak running around soon causing havoc....oh wait that's what the dog does...ok a second freak running around

Monday, October 20, 2008

Boy am I ever glad I am not 100% in running yet...

..it's not what you think. I have been a terrible email checker the last while so Richard Lee sent out an email for a 9:30 Sunday morning run by my house at Colony Farms an I didn't read it til a bit past 10. Normally I might have driven down there...

So I throw my gear on and head down the street hoping to maybe hook up with someone for maybe even a handful of minutes. I end up running around Colony Farms (kinda boring) for about 40 mins and as i am heading back home Richard honks at me in his car. I turn back to try and catch up to him (down a one way street) but go down a parallel trail.

I end up missing him and email him later in the day asking where he went. His reply was classic. Both himself and Steve Osaduik had hooked up and Steve's SUV had a window break and bag grab and the reason Richard even saw me was because he was looking for the guy who broke into Steve's vehicle...and it gets better...Richard realized when he got home that someone had also broken into his car but didn't have to break the window....maybe not running isn't all that bad.....

...actually I rather be running and have my car broken in too....

On a more positive note I got up to one whole hr of running relatively pain free. Physio says i am at 90% and my body is imply fixing itself up. The good thing has been some altered mechanics that will hopefully help to fix up my sub par results over the last yr or so...

Another big congrats to Tim for winning the pre Fraser Valley meet this afternoon on the BC HS XC course....this time though he ran kinda boring and actually led going into the last 400m....how unexciting can one get ......

....and another step up for Richard Mosley....he ran what looked to be a decent race at the Trans Canada 10km as he was looking at going under 30mins and went well under that to place 4th....on the come back trail after some hard times.....ohhh...I wish i was there too.....

Monday, October 13, 2008

It can't be.....

...I've run 3 consecutive days without any problems...and 4 of the last 5....most of those runs have been with 'dug'...

I ran with Mosley this morning after doing a loop round Burnaby Lake on Sunday. Thankfully, Dickie knew I was going to go slow, but it was nice to run with someone who talks back...in English..instead of a bark or whine

I was going to continue the running adventures with my dog, as she is now my main training partner, but I took her out for a very long day after my physio on Sat and then took her out on Sunday around the Lake. She was either lazy or tired on Sunday and since neither of us have been running a ton I figured better to leave her behind today.

That's the one nice thing I don't think I sometimes realize, but how important it can be to have some simple motivation to get out the door when you aren't in a routine. Simply having my dog needing some sort of activity gets me out the door. Of course she does rule the roost in our family. At least when it comes to her doe eyes and look of excitement when she can get out the door for something different. Right now I need all the help I can get...

Thursday, October 9, 2008

whooo hoo.....

....I am actually running again....and pain free. My achilles is still a little stiff, but I have been running anywhere from 20-40+ mins every second day over the last week.

Even a small victory such as this gives me some sembalnce of hope that I'll be back in the swing of things before long. At the very least I can look forward to just getting out the door and not the stinking gym. It certianly puts me a in a better mood (my wife will attest to that).

Unfortunately, it means little in trying to race this Fall, but then again I guess i get to live vicariously through the kids we are coaching. If he's reading this a big 'shout out' to a former student of mine Tim Delcourt who has been tearing it up in the Surrey league Gr 8 races. Some people say he has similar form to mine, but he certainly has my kanck for the dramatic in races. He is err.... shall we say a bit of a kicker and appears to revel (as i do) in simply hanging round long enough to use his speed. Although now I seem to have lost my speed....but then again that's kinda predictable....

Sunday, October 5, 2008

Well since my running is pathetic....

..I'll write about the kids we are working with at school.

Due a combination of factors (mostly my introduction to HS and general lack of organization) our school XC team has only raced twice. Like i said before we have small team, but they are getting more kean as they start to race and also see their fitness getting better. it's tough with the HS kids as they have no real idea of training. Hopefully next year the kean we'll get the kean kids at least jogging 20-30 mins before they come back to school.

Of special note are our ultra kean grade 8 girls. We have two pretty talented ones and the best part are their attitudes. They are both turning into tough lil ones. They never miss practices and it's showing in the results and improvement levels. it's not that myself ansd Scott are doing much with them, but we are doing just enough to bring out their talents.

This past Sat was their second race of the seson at the pre-BC HS championships race. One of the girls was 27th in the junior race while the other was a very impressive 9th. Considering they were running against many 'club' and older kids I was very impressed with how they raced and handled themsleves. We've already decided that these two girls (along another gr 8 who didn't run and a gr 9 'sprinter' who hasn't yet ralized she is actually a middle distance runner) are the basis of our grand plan to build some teams that will be able to compete at BC HS XC's in the next few years. If we can simply get them to the BC HS XC Jr race and also have a full gr 8 girls team at Fraser Valley XC's we'll be ecsatic. Right now it looks as though we might get them qualifed for HS's, but we need to pick up one more girls for a full gr 8 team. As I say 'we'll see'....

Tuesday, September 30, 2008

I officially fell off the wagon

The timing of my Achilles injury and the short nature of XC season has meant my short term goals have officially died in a heap of shame. What I thought might be a week or so off has now hit almost a month. Trying to get ready to race might normally work if it was simply say an IT band injury or something that was more predictable, but I've learned that the ol Achilles is a nasty piece of work.

So I am hopefully going to try running tomorrow for 20 mins and actually get some motivation back. My goals are now to try and have a short peak in Feb and if that goes as planned then try Ottawa again. We'll see.....

The one positive in all this has been my re-introduction into coaching. I've moved up to the HS level (North Surrey...the great Marty 'the party' Cluff's alma mater). We have a small and young team (we are a big soccer school so we lose some of those kids who we might get at other schools), but both myself and Scott Svelander (yes a name from the past for some) have tried to build upon what Jenn Schuts got going last year (and she'll be back later in the school year and back full time for XC next yr). We've got some pretty decent gr 8-9 girls, but XC being as I say a 'different' sport we lack some full teams in the other grades.

We're trying to get some other gr 8s involved but so many are playing other sports. Unfortunately, they have a minimum race (2 races)qualification standard for Fraser Valley championships, and therefore BCHS XCs, so my fear is that we get some kids late in the season but they won't be allowed to run. At the very least we seem to have the basis for a team that may grow over the next few years.

Friday, September 19, 2008

well lordy lordy....

....it's been a long time...and well that's not an entirely good thing for my running. The old Achilles flared up (actually it was never 100% after the season ended) in mid/late August in my build (a big surprise) and I haven't run for two weeks til Wed afternoon. It isn't that bad , but I decided to take the time off, get some treatment and reload. I've dealt with this one too many times to know that I can't run through it

That in itself is bad, but my general motivation has been worse. It's been the winter of 2004 since I've been out more than a week or 2 and when things have gone bad I was in good shape and motivated so it was easy to come back. This time I have been pathetic. Probably the biggest reason (that has some sort of pragmatic rationale besides my brain) has been work. I am starting at a new school this year and have moved up to high school. New lessons, new environment, etc.. has destroyed my energy levels.

If I was running I would simply get out the door for an hour or so, but with the gym it's preparation to go there, drive, etc....and in all honesty my mind has been elsewhere. There's just a lot (both good and bad) that's been going on and it means that (I seldom say this) that running has had to take a back seat for the last 3-4 weeks. Hopefully the minimal x training I've done will help me get back on board at a decent rate....Oh and I am coaching at my HS...more about that later...

Wednesday, July 30, 2008

I need a rest....

…I went from doing the Calgary stampede run and road trip to helping my parents with some surgery my Mom had and then a few days later I am up in Kelowna at the BC Summer games helping coach a bunch 14 and 15 year olds. And now I am going on vacation with the ‘insignificant other’ aka ‘the boss’. But even as I write this the road to Whistler (the first day of our trip) is closed….Uh Oh……

I had actually gotten back into the swing of things running wise when I went up to Kelowna. I figured I would be able to do some maintenance work, but between the schedule, the heat and general responsibilities I was exhausted. But it was probably good for me. I haven’t really ‘coached’ since I was injured in 2003 and began working with Matt Johnston. Since then I’ve kinda advised people in their training and trained with them, but not actually being solely responsible.

It was great working with the ‘kids’ as it will also be the same ages I will be working with next year. Fortunately, They were well behaved and already had some good club coaches so they knew their routines. I sometimes forget that I have achieved some running awards that look good on paper and carry some weight with the younger athletes. It’s interesting how they respond to you, much in the same way I would have responded to many of my running role models at the same age. But then again I was pretty stupid about the sport at 15 and had no real idea of anyone.

The BC Games was one of those experiences that would (although I didn’t realize it at the time) have a great impact on my life. I met some athletes who would become great friends, competitors and training partners, and coaches who would lead me down the road to a sport I have (I hate to say it) I love. A few days off of running was well worth the motivation I gained from the kids and I also (hopefully) helping them in their races. It’s a bit of an advantage I have in having run so long and tat is I’ve experienced it all from the high and lows and don’t simply look at the sport as simply running a race. It means so much more than that to the athlete.

It was fun discussing tactics with the ‘milers’ that took me back to a place long ago when I caused havoc on the last lap of races with surges and kicks that got me both in and out of trouble. I was pretty inexperienced at racing at 15, but these kids have been ‘around the block’ in regards to racing. They are still finding out their ‘racing personalities’ and fortunately I think I was able to help one of the boys to go to the next level in beginning to understand his strengths and weaknesses as he ran very similar to what we had discussed beforehand. I think he surprised everyone, including himself,f with two 3rd place finishes in the 800 and 1500m. Funny thing as I had seen him race a few times this year and had tracked some of his results on paper and felt he was in the mix if he ran ‘smart’ races. He ran both tough and smart races and walked away with the two best performances of his young running career.

Monday, July 21, 2008

On the Road Again...

I really hate getting back into running again. Even after a short time off I have always had a rough time, both mentally and physically, getting back into the swing of things. Some people seem to get back into shape/running quickly, while I’ve always creaked along.

Over the years the only thing that has made it easier is that I only need a couple of consistent weeks and I am rolling again. And I’ve found other things to do, although I must say that I do enjoy the complete lack of focus and mental break. Unfortunately, I‘ve had some family issues with my mother (she had major surgery) and that supposed break actually turned out to be far more stressful than training and working.

The few saving graces have been having a few people to run with this summer, my decision to focus on XC this fall and therefore not be in a big rush to train and the possibility of creating some semblance of a training group in Vancouver.

Over the last couple of years I’ve tried to get things going like the ‘old days’ (don’t start singing ‘Springsteen’s Glory Days’ now) when you had a ton of good post collegiate guys training together. Unfortunately, the ‘old days’ had so many great runners that you could have 2 or more different high calibre groups in the Lower Mainland that stretched out to Abbotsford. Now the lack of depth is showing and you have one guy here or there. Things seem to be growing and at least in a theoretical stage, but we’ll see what happens. A handful of people have expressed at least a partial interest with ‘Dick’ Mosley and myself have had serious with Richard Lee about him being at least one major part of (as I refer to) the ‘centrifugal force’ to get more people to train together as opposed to as individuals. At the very least there will be someone there and it creates some accountability that sometimes is needed to give people that extra little nudge.

The last while of training (pretty sad I know)

Sat: grouse grind with Mosley 35 mins…..god he’s pathetic at it
Mon: grouse grind by myself 32 mins and a bit
Wed: 32 min (I think I ran on Wed…maybe it was Thurs Fri runs)
Thurs: 45 mins
Fri:
Sat: AM 48mins at Mundy Park PM 29mins
Sun: 66 mins with Mosely at the SFU trails…gosh those hills seem hard now

Saturday, July 12, 2008

Geezzz.....it's been a while....

...I guess this is what a week off and a road trip do to me!

Well another yearly cycle down (although the last month has been more about simply running), another way to somehow find more ways to challenge (and frustrate) myself.

This year has almost been a tale of two stories. The Fall where things seemed to get back on track and the Winter/Spring which was a real grind. I have a handful of ideas on why things became such a grind and why things didn't go as planned from life, training and a lack of enjoyment in training, which almost seemed to translate into racing (not that this is a surprise).

The last 5-6 weeks were probably the best example of this and I now find myself both frustrated and burnt out, while also excited and PO'd. After the Ottawa debacle I had some great training, but I lacked the emotion or passion for racing. It got to the point where I never really wanted to hurt, was fearful of taking chances and shut down at the first sign of problems (wow I sound really pessimistic). As with the previous year I found myself running 'tight', while also simply going through the motions.

The problem over the latter stages of this yr is that I am a runner who feeds off anger and emotion and once Ottawa disappeared I couldn't get beyond that date to actually mentally focus on racing.

It's one thing I have done well and poorly in the past. I am a very goal focussed person who tends to have a 'type B' personality and it takes me a long process to prepare for only a handful of events in a 'type A' sort of way. I realized at a young age that this was how I functioned (probably due to only running a few events per yr when I was in HS, but also my personality).

The one thing I’ve come to realize is that I have become a slave to the process. It’s the on thing that as I get older I appreciate more and more. The process is where I learn about things. Even when it doesn’t go as hoped, planned and most importantly expected (based upon training) I trudge along. My only fear now is that I am trudging too much and not pushing enough. It may end up being the singular reason I give up this marathon gig stuff, as I find I don’t have enough ‘sense of urgency’. For now I sit on my bottom, have a lousy diet and contemplate what’s going to change to achieve success. My wife hates this stage of me, moresoe than when I am training. I become the extreme version of my 'type B' tendencies....

Monday, June 23, 2008

Ever get the feeling.....(aka the 13 mile fartlek run)

....that maybe you just shouldn't be doing certain things. I am fearful that this is going to be my conclusion in regards to moving up to longer distances. Over the past 2 years the focus has been on preparing for the marathon once I worked out some hip issues. Over the last year I haven't had many hip problems (or really been injured since 2004), but my results have been absolute crap.

It's not that my expectations are that high, but based upon a combination of workouts, volume, etc.....I should be running as well as I did during 2005 when things went so well. My run on Sunday was just such a thing. Now I haven't' exactly been banging down the training 'door', but then again things also haven't been that bad. But every time I run these days I get to a point (physical???mental) where I feel as though I just can't run any faster and that's that. On Sunday I was all over the place pace wise and it wasn't til the last mile when I simply had to just run that I actually felt smooth.

The problem that seems to occur is that i don't feel that way til I get to a mile-2km to go. For a 10km that's not so bad, but when I can't even keep up a consistent pace for the 1/2 marathon I am in big trouble, never mind the full distance. So am I simply a 10km runner??? I have run some okay 1/2's, but ultimately my greatest race success was in a race that was pseudo tactical, but even then I should at least be able to consistently run 1:07's when in half assed shape. But even now i can't even get to the point where i can even run tactically. Hence why I am going to shut down the competitive season and focus on simply having fun and getting that old feeling of running efficiency and racing in the Fall. A few of use are in that boat, so hopefully I'll have some companions on the experience.

Race Report:

Got out okay, but never felt great. Ran with a small pack through 3-5 km (Todd Howard, Finn, and some guy from out east), when I let Todd and Jim break away and that's when the fun started for me. After that I all over the place both in effort and pace. At around 7-8 km I we hit the downhill section and I went after Todd and Jim (they had gained about 30 seconds from 4-8km on myself and the eastern guy). by the time we hit the bottom of Spanish Banks i felt great and had Todd and Jim down to a few seconds, but just as soon as that happened they began to pull away (a lack of running on the roads really hurt me there). But even then i simply went backwards and my steide went to crap.

I simply fell apart and the guy from out east caught me, but as soon as he did I rolled again and actually felt good. I got into my perceived 5km get on my toes stride with my hips pushed forward and was rolling again. But I have gotten so used to the marathon shuffle style of running that I can't seem to 1) hold that form and 2) actually know exactly what it should feel like.

So I was again all over the place, but when I had to go I could (by kits pool i saw Matt Fedoruk and through in a nice surge and felt smooth), but once again my mind and body shut down. Just before we went up the Burrard St. Bridge (17-18km) my right hip flexor totally seized up and I was content to just finish, but as we got half way up the bride I figured one more strong move might get me back. Considering how lousy I was on the hills I was shocked at how well I went up the bridge. As we crested the end of the bride and went down Beach Ave I went harder and for a bit nothing happened, but then slowly I could feel the eastern guy coming back. All of a sudden I figured I only had a couple of minutes to get him and then things got fun. I caught the back of him and slightly went by, but then let him retake the lead. I saw the finish around the corner and simply powered away quite easily.

Why I couldn't do this the previous 19km I have no idea. My legs felt shot by 5-6km and completely messed up the est of the way. My stride had no power, except for the few times I got my hips forward. I feel as though I have become the runner I always dreaded...the shuffler with no power or speed.

Saturday, June 21, 2008

'THE MEETING'....

Being older than i'd like to admit has allowed to experience the great of the Vancouver running scene (the era of Williams, Fell, Boileau, Hoogeworf, Duhaime, Lee, Pells, Nelson, etc.... just to name a few) and the current scene where there appears to be some big holes.

Over the last few years I'd always bitch about where things were and a couple of years ago I got the idea of trying to get a more, as i say, 'centrifigal force' in the Vancouver running area. We had a small group of people, but some were at points in their lives where running too a backseat and we focussed more on the suburbs and not the core vancouver area and eventually the group that had been building went kaput.

The drawback has always been the geographical size of Vancouver itself as we have some decent runners (Ziak, Mosley, Osaduik, Hayden, etc....) but we are all over the place so having some 'centrifical force' in regards to geography is tough.

After Ottawa Jerry Ziak and myself were not too happy and Ryan Day was not to pleased either. Much of it seemed to be around motivation and training partners, so we decided to have a meeting. During the time we decided and actually had this meeting Richard Mosley made the decision to come back to the westcoast (once a westcoaster...always a westcoaster), so now we were four deep.

Anyways to make a long story short we met over some beers and came up with a running template, some general scheduling ideas and a creed/philosophy of what we wanted, needed and expected. The idea is that if we four can keep things going 3-4 times every 2 weeks then we may be able to attract (at least some of the times) others who also feel the same way and get something growing.

I think we all left feeling better about the situation, but now we need to put ideas into practice and that (as I've found out) is always the most difficult thing to do. I am not sure where this is headed (some other people - Bruce Deacon and Steve Osaduik) have also expressed an interest, but alas geography and circumstance once again comes into play (Steve lives further out than me.... pretty much in the forests of Langley and Bruce has a family to keep track of...those darned families sure get in the way), but we'll see....


training since wednesday
thurs: 20min tempo and 6 x 30 sec hills
Fri: 58 mins
Sat: easy loop around mundy park 22 mins

Wednesday, June 18, 2008

I am still here....

...but it's report card week. The one week of the year I hate the most (thank god I am moving to high school next year). Just a quick update. Training has been pretty good the last week or so and much of it conicides with some new training scenarios (I'll post about the 'meeting' when I finally get my reports done) and that Richard Mosley is back in town. Not doing anything fancy and no hardcore stuff, but just getting in decent single runs on work days and doubles on weekends

Mon: 74 mins
Tues: 3min-4min-5min-5min-4min-3min hard off 2mins easy at bby lake with Mosley. Covered 10km during the workout and the easier sections were easy jogs/walk
Wed: 94mins at SFU trails
Thurs: monfartlek plus 3 x 30 sec hard/easy
Friday: 65mins at mundy park
Saturday: tempo at mundy park 5km below tempo 2mins and then 5km at tempo with Mosley....hit some decent splits around mundy park (16:08 and 15:42) PM 38mins
Sunday: 1 hour 43mins at SFU tails
Around 90 miles for the week so ok considering only 8 sessions

Mon: afternoon - with 'dug' for 54 easy PM 30mins good pace
Tues: 4 x the infamous 2km loop at mundy park with Mosley off 2mins rest. Nothing crazy as we both felt flat to start out but we really picked it up the last of each 2km loop as we went along (we kept on hitting the exact same split for the first half) 5:58, 5:56, 5:52 and 5:48)
Wed: 80 mins at SFU trails

Monday, June 9, 2008

dumb de dumb

Why do I feel like I am sorta running right now???!!! Maybe it's because I am. That's always one thing I find is that once your goal event (whether it's good or bad)ends it's bloody tough to get back into things. When I ran 800 and 1500m it was easy as there was always another race around the corner. With these longer distances it's more like you only get a few chances and if your one race doesn't go that well then your whole season ..well....'sucks'.

Despite the great training I've had over the last year I honestly can't say I am anywhere near my training fitness. The most frustrating part is that my reputation has (used to be??) been as someone who showed up for the big races. Now I can't seem to do anything right.

In the mean time I continue to plug away. Of special note (maybe an answer??) is a secret meeting that may help alleviate some training situations....hmmmmm.....

Mon: 75 mins
Tues: monfartlek plus 6 mins of 30 sec hills
Wed: 95 mins
Thurs: 55 mins quick ..supposed workout but I was watching Lost....oops
Fri: I realized i hadn't had a long run in a bit so had a great 2hr+ run at the SFU trails...hit some PR splits without any real effort so a really nice enjoyable run.
Sat: AM 52 mins run PM 32 mins good run plus 6 x 10-15 sec striders
Sun: ran low key 10km out in Maple Ridge. I was away after about 1km and at 3km I figured I would treat it as a workout. There is a big hill around 6 km so I slowed down til the bottom of the hill and then attacked it. After that I alternated 60 sec hard easy the last 3km. Only ran around 33mins but it was good fun, a Mizuno event and relaxing. Probably what I needed

Wednesday, June 4, 2008

I swear it wasn't my fault...

OK so here is the story of how I shut down (well ok how i was involved in) the Vancouver airport. A bunch of months ago I asked my wife to get me a little swiss army style knife to cut those irritating and too long plastic straps for the 'chiptiming'. I had been looking for the knife in my last handful of races and assumed I had lost it...turns it I hadn't lost it.... and in the end it cost me and many other people about 90 mins on their flight and for some they couldn't even get on their flights (oops!)....here is the real story....

I hit some really bad traffic on my way down to the airport (construction and accidents) and only make it there about 40mins before my flight is supposed to go off (lucky for internet check in). I rush through security, but it's quiet. (I was simply happy to get on my flight as I was scared I might miss it).

So the Transport Canada guys put my bag thru the scanner. I wait and ask if it's okay to take it. They say, 'yes'. I leave, go to the plane and find my seat. Our pilot would like to take off early. 'Yeah', I think. But just as we are supposed to leave they tell us there has been a security breach and that we can't leave. '^$#&^^(%&' I now think). Oh well, I pull out my book and read. The RCMP and aiport people come through our plane a few times and we continue to sit there for the next hour plus.

On about the 4-5th run through this lady asks me if 'that's my water bottle'? 'Yes', I say, but it was empty and the security guys let me through with it. She then asks if I have a bag. Once again I reply 'Yes'. 'Can I see it', she says.? 'Sure it's right here'. I give her the bag and then she proceeds to walk me out of the plane with some RCMP officers. As I get up I see Jerry Ziak. 'Hey Mark', he says 'I didn't know you were on my flight'? I was all pretty surreal at that point.

I go back to the security check point and one of the officers asks me if I know why I am out here. 'I assume you think I have something' I told him. He asks me point blank if I have a weapon or anything resembling one. I can't imagaine anything and mention I have some foot cream (OH I think to myself I forgot to show it to the security guys...yikes....). 'I have some safety pins' I tell him. 'I am racing this weekend and I pack everything I need to race in case my luggage goes missing on the flight'.

I am pretty calm and more like did I do something wrong. So they put my bag back thru the scanner and everyone lets out a cheer. What the $%&*$*%^ think. Another RCMP guy goes throug my bag in front of me. He misses some of the samller pockets on my bag so i tell him about all the compartments (there are many) and then proceeds to go into the main part of the bag. It's then I notice an inside pocket I have (I had emptied out all my pockets the night before and repacked, except for that one). Out he pulls this small pocket knife. 'I had no idea that was there' I say. The RCMP guy checking my bag was a bit of a jerk and procceds to give me a mini lecture on packing my bag. I feel bad enough as it is without some lecture.

The other RCMP guy I had been dealing with (who was great) tells me it happens more than one thinks. I still feel like an ass though. They were even going to do a body search on me ('it's procedure', one of the airport guys says), but once they found the knife they decided there was no danger they let me back on the plane. And the didn't even charge me...

On the way back to the plane I ask the YVR person and the Westjet guy who was in charge (very nice people) exactly has happened. They proceed to indicate to me that the Transport Canada people really messed up. Apparently the scanner person had noticed the knife and had indicated that my bag needed to be checked, but the person at the next stage of security hadn't checked it. I guess just after I got into the plane the scanner person asked the second person if they had found the questionable item. The second person then apparently asked' what item?' and then the security breach began. But first they had to find me (they had some nice security video picture of me) and I had been wearing a black jacket at security and had taken it off in the plane.

In the end I had really done nothing serious wrong and Transport Canada had really messed up (the Westjet guy even seemed to indicate I could file a report/complaint) as they had missed my knife and had also messed up protocol by not taking my boarding pass.

The entertaining part (is that the right word to use?)were the people who mentioned how their flight had been delayed and then I proceeded to explain why. Even better was a boyfriend of a girl who I know and was running in Ottawa. He had been on the flight with me and had told her how the police had taken me away. 'But I know that guy..he's Mark Bomba', she told him.

Even funnier is the number of people who heard the story and ddin't know I was involved. Apparently there were reports of a switchblabe and many people at my wife's wrok had heard about it. One person was even worried that the breach had impacted my flight.....if they only knew what was really happening at that time.

Tuesday, May 27, 2008

Banging my Head Against the Wall

…some times things just don’t work out. I’ve raced long enough to know that you can be as best prepared as you can be and sometimes the ‘gods just aren’t smiling’ on you. Going into Ottawa I felt prepared to run well. Not at my best, but good enough that I would at least put down a decent time and be competitive. My taper felt good. My mind felt positive and the race went down (pace wise) as I was hoping for through the first 15km, but alas there are always things the mind can’t control.

Initially, there were two main ‘Canadian packs’ in Ottawa. One at 67:30 pace and one at 69mins. I wanted somewhere in between and got lucky through 5km as the faster group was about 10 sec slow. ‘Perfect’ I thought. I hung on the back and figured that there would be quite a few guys coming back (‘carcasses’ I told Ryan Day as I surged to catch up to them… and a good natured ribbing from him after a few post race pops), although I think they slowed down more than I sped up. I hit 5km in 16:09and then the 67:30 group tried to get back on pace, but I was content to run my own race. Fortunately, there were a few guys who also had the same thoughts and we formed a nice little 4 man group at around 2:16 mid to high pace. Around 10km though 32:20 (prefect I thought) my pack split into two(some blonde haired guy) and we silently worked together picking off guys over the next 8km. Back came guys from the 67:30 group and we were moving nicely as we both split 48:38 through 15km and I was feeling more and more relaxed as we went along. I even had to hold back from time to time. We caught a couple of Mizuno team mates (Rachem Baghdad and later Jerry Ziak ...Jizzy) and kept on moving strongly

But then the problems began. I don’t know if it was the food we ate the day before (we had a buffet style set up that had more watery style carbs) or a combination of factors, But I began to have stomach pains and realized this wasn’t… errrrr… gas. I had to take a pit stop in some bushes and lost about 30 + seconds and then jumped back in to ‘no man’s land between the 69min group and Ryan Day. Go with the 69 group (with Taylor Murphy and Jason Warick) or try to catch Ryan. In 20-20 hindsight I wish I would have been more aggressive, but I decided to go with the larger pack and re-group. At about 20kms I knew that more problems were arising. I was now tight and my back felt ‘locked up’ to go along with a few more stomach pains. At the half I made the call to pack it in. If I had bee about 5kms further I would have grinded it out and probably ran decent (as my prediction of carcasses over the last half came through). I hate moments like this…quite simply feeling as I was giving up, but I also realized that I made the mistake of ‘stupid valour’ in Sacramento and it only got me a moral victory. I was not looking for moral victories this race…I was looking for a time.

Fortunately, (well for me at least) Ryan had also dropped out at the half and we walked back to the finish line (I swear I didn’t know it was only a couple of miles away). And a few mins after we began waling our club mate Nick Best (who had also canned the last ½) joined us in our walk of shame. I hate feeling like a failure, but sometimes I also find this sort of thing gives one a swift kick you know where. I’ve almost always had great performances after bad ones (unless there is a legitimate reason for running poorly) and I’m hoping that feeling this way will cause me to be a little hungrier.

Jizzy was my roomy for the trip and I chatted with him on the way back to the hotel about some possible future training plans. I also realized that my training for Ottawa had also become a ‘grind’. I’ve always felt that to train well you have to enjoy it and I can’t say I really enjoyed much of the ‘solitary confinement’ of training for a marathon this time around. The question now is what to do. I simply want to enjoy training again and I certainly don’t want to leave the season on such a bad spot when I am in good shape.

When I know… I’ll let you know...Oh! and if you want to know the real story it wasn’t my fault they shut down the airport down Friday for 90mins… I swear it wasn’t me… then again maybe I have that much power… but then again that’s another story……maybe next time you’ll find about my adventures with Transport Canada, the RCMP and YVR ‘Port Authority’ next time around. It’s a classic…

Monday, May 19, 2008

Form, form, form......aka my friend Bikram

... that's the key for me. From a car accident to one two years ago (but this one I got hit while out running across a cross walk) I have had various compensatory problems during my running career (another completely different story). If I can keep my mechanics efficient then my performances are good. When the mechanics are off… well let’s just say it’s a long day.

Back in 2005 I was able to find a really good chiro in New Zealand who I worked with on ‘natural’ form. The result was no pain and very fluid mechanics. But one year later, when I got hit by ‘the car,’ I ended up compensating too much and have struggled with efficiency ever since. Even last year I had some fantastic workouts that were pretty as much as good I have ever done. I found I could do the workouts, but when it came to racing I found myself working too hard at the halfway point of races and I would pretty much go backwards very drastically.

In the fall my wife took in a class of Bikram Yoga. It’s often called ‘hot’ yoga and is a series of 26 yoga poses, but this ain’t no ‘meditation’ relaxing yoga. This is intense yoga done in high 30 degree heat. They put you through the poses and it’s as much a core stability workout as it is stretching. At the end I am always thankful it’s over, but the next day my runs are always smooth and quick. I find I am ‘lazy’ in regards to early season Bikram sessions, but as I get closer to bigger races I try to get in two sessions a week.

Friday: Run at lower and upper SFU trails (the ’90 min loop’ as I call it). This isn’t a measured loop, but rather a ‘feel’ loop and I have certain spots along the way that let me know if am running slow-med-quick. At a certain point where I consider around 49 mins to be quick (and my best is 48) I hot 47 without much effort. The idea was to get through the first 50mins and then work the hilly sections the last 40. I was too quick at the lower levels of the trails and had to throw in some extra sections. The result wa 93 misn of good aerobic fartlek longish run.

After I hit some Bikram Yoga, but I was only about 90mins after my run and I just went through the motions.

Saturday: AM 50 min run at Buntzen lake trails with ‘dug’ and then took her to the lake for some ball throw and for me soaking my legs in the cold water.
PM 33 min at a decent clip

Sunday: AM 30min acceleration tempo run at Bby lake trails. The idea is 10mins below MP, 10mins at and 10mins at threshold pace. Didn’t feel smooth mechanically (I realized after I was running more with my arms and less with my ‘core’), but I thought this might happen as it was only about 40 hours after my Fri run.
PM 22 mins plus 6 x 10 sec strides. My form was much better and I felt great

Saturday, May 17, 2008

'Clickin...'

I wish I could sometimes explain my training. Sometimes there is neither rhyme or reason to why things all of a sudden begin to ‘click’. This past week has been one of those weeks. Could it be the forced rest of being sick? Maybe the good week I had last week? Maybe the long run I went on that I felt I really needed. Possibly doing some types of workouts I really trust (hills) or the more Bikram Yoga classes (my next post will be about Bikram) I have been attending. More simply (or more complex??) it’s all of these things I do to prepare both physically and mentally to get ready race. This almost always seems to happen to me at just the right time. Luck…maybe…coincidence…possibly…preparation…more than likely. My only concern is that it goes too well this week and I do too much… eeeekkkk.

Monday: I love runs the day after a big hill session. Me mechanics always feel great even if my legs feel a little tired. 60mins that felt easy but was very quick. A little Bikram Yoga later in the evening.

Tuesday: Yippee-ki-yay… Head out for a planned 12 miler….over the next hour I try to hold back my pace with a relaxed effort purposely running smoother, but trying to run slow, but it’s impossible… I love those days. I am hitting easy day splits that I have never hit before, but I can’t seem to run slower. Even when I do…I can’t. Hit the ‘Mundy Park power line hill’ and simply cruise up with little effort in a little over 8mins and the best part is that it’s muddy, which usually means slow, but not this time. Once I hit the top hill I force myself to run even slower. The result is 19.5 kms (approx) in 1 hr 14 mins

Wednesday: Hmmmm….’I ran too hard on Mon and Tues’ I tell myself. ‘You idiot!. I guess we’ll find out today’. This is my last tougher session, so I want to stay relaxed and not smash myself. The idea was to run the equivalent of a km (I have a section of Mundy park blacktop loop that I know is my standard ‘3mins’ ) jog 60 sec so my HR didn’t drop too much and then run back a bit slower (but at the same pace as my 12 x 3mins section last week), but relaxed. I think I got just the right mixture as my first 3mins was about 5 sec quicker (and uphill) and my second 3mins was bang on.
5 x 3mins harder-1min jog- 3mins hard- 2min walking rest. As I finished my thought of ‘doing too much and too hard’ were unknown as I figured I’d find out on Thurs.

Thursday: A gym session was on order and they have a new set up at Chimo Pool out here in the burbs, and it’s also about a mile from Mundy Park. I head out for my run with no idea of how fast I am going, but I feel slow (uh oh) and flat. I get into the Mundy Park trails and find out why I feel this way. I am actually running very quick, especially considering my workout yesterday. It’s been wet around Mundy Park and it’s been slower running recently, so I am shocked by my splits considering everything. Once again I simply try to stay smooth, but become more relaxed. ‘Slow down and relax you idiot’ is my mantra now. It happens…form gets smoother and my effort level drops, but something happens which I am not prepared for and I am pleasantly surprised. I thought I was running quick before, but now I am running easier and about 15-20 sec per mile faster…I run for an hour, but figure I covered 15kms in 57 mins and each 5km was 30-40 sec quicker than the previous one…a little gym work after (nice gym BTW).

I’ve written too much… tune in tomorrow for Friday-Sunday's report.....I don't know how today will be (sat) or tomorrow, but Friday made me smile and cringe.....

Monday, May 12, 2008

God I love the last two weeks....

before big races.....some people hate getting ready for races. I freaking love it. It's the mid season races I hate. My type B personality requires that I need a lot more stimulation than those crazy type A's and the early-mid season races just don't do it for me. That's the one thing I've come t realize. In general I really don't care what happens beforehand race wise, as long as I am confident in my training

I can't say that this training buildup has gone perfect, but then again it hasn't gone bad. But I seem to be clicking just at the right time in regards to mechanics, feel and most of all simple focus. I drive my wife crazy as I tend to get a little grumpy and completely zone her out. When I stay in that 'constant' state of neither getting up or down, but more a slightly 'glazed over look' that's when I know I am ready (at least I hope).

Here's to the taper....

Saturday:
AM: 68 mins at the SFU trails with 'dug'
PM: 43min easy

Sunday:
AM: 38mins with 'dug'
PM: Hill circuit 53mins at Deer Lake ( a series of hills that go anywhere from 2+mins for bounding all the way down to 50 seconds and sprints in between). I find a good hill workout has always worked for me. It helps my mechanics and my legs get fatigued without getting beat up.

At the end of the week I was a smidgeon below 190kms.

Some say follow a 3 week taper for the marathon, but with being sick I decided to go with the 'Bill Freeman taper'. Freeman wrote the old TnF News book on periodization and had a 5 week taper phase that went low week, med week, high week, low/med week, low taper week.

Saturday, May 10, 2008

But it makes sense to me....

Funny how some bad patches of training can be forgotten (somewhat) with a run here in some comfortable surroundings or a workout you enjoy. If there's one thing I've come to realize it's that what may make sense from a purely physiological standpoint doesn't always make sense from a mental viewpoint.

Around Xmas time Bruce Deacon and myself got into a good discussion on a warm down after a workout through the snow (a friend of mine Bert, who loves to talk ;-), didn't say a word. Instead he ran behind us and apparently was laughing to himself as he listened to Bruce and I banter back and forth like an old married couple) and the jist of things was how Bruce trained versus myself.

Bruce's results speak for them themselves, but he is a true blue type A long distance runner who argued that a very structured training regimen (or doing the least amount of work required) was key (egs specific marathon paces and workouts). I on the other hand am no slouch myself (espec as an ‘old guy’) being the type B former middle distance runner (who has had to learn some of the OCD compulsions of the long distance runner) argued that my training needed to be less structured and more fartlek or ‘feel’ style oriented. That's one I have come to realize with people I've 'coached/advised' over the years (and myself) that first and foremost you have to believe what your doing irrelevant of whether it makes perfect sense to someone else. As long as the effort and work is put in then the rest typically falls into place (unless you treat training like 'rocket science', which of course it ain't)


Bert on the other hand laughed as he commented after that you two are both right and wrong. I knew what he was saying and to paraphrase a quote from British coach Frank Horwill 'in the end it's results that matter'.

This week was one of those weeks. After my fiasco of being sick and then banging my head against the wall last week, I needed to get back some (at least for me) basics, which is simply some long reps, a good long run and a tempo (although I'd love a little quick fartlek right now, but that's for next week).

Wed:
After Tues session I felt a little beat up on my AM run, but my PM run was very solid and best of all my mechanics felt smooth AM: 30 mins PM 67 mins quick

Thurs: 2 hr 52 mins
My last real long run. Originally this was supposed to be done almost 10-14 days ago and a little longer but sickness and racing deep-sixed that one. Some people say do your last long run 3 weeks before, but I couldn't fit that in, so I figured do it mid week and reach a happy medium. Ran on my 'hilly as', but also favourite place to run, lower and upper SFU trails. The last time I did this run my legs were really beat up, but this time I put in 2 hr 52 mins at good pace. I don't know my exact pace, but I have places that I know are quick and this run was quick. That's the one thing with these trails. They are so windy you can't hammer all the time, but there is very little flat stuff so it's almost like a fartlek and the downhill can really beat up your legs. The idea was to really push the hilly sections the last hour when they appeared

Friday: 60 mins with 'dug'
My cold from last weekend is still sticking around. Nothing huge except I am blowing 'chunks' from time to time (eeeewwww) and it makes me groggy in the morning. This was one of those mornings...congested and sleepy so decided for an afternoon and evening run. Only problem was that I fell asleep after my afternoon run and woke up at 10:30. Once again if my body is telling me I need some sleep then I won't force the issue.... besides I will still end up with a very good week by the end.

Wednesday, May 7, 2008

Blips on the radar....

...I hope.....

Once again I mess around with my mechanics and this time I think I have to go with not what feels best , but rather what works. On Sunday I had no pain, but ran terribly. On Monday and Tuesday I ran with some pain and ran easier and faster...hmmmm......

Mon: aAfternoon: 65 mins on my '17km' colony farm loop and up the 'mundy park hill' in 9mins. I felt a helluva lot better than Sunday. How can this happen???? Oh yeah..I am an i deee ottt. Night: 33mins

Tues: Equivalent of km repeats. It might be more than a km, or maybe less than a km.....I don't care... 12 x 3mins off 1min on rolling hilly pathway, plus 4 mins of 30sec hard-med and 3 mins of 15sec hard-med. 3min reps were solid and consistent.

Wed: AM: 30mins pm: planned 60 mins easy as AM run felt terrible

Sunday, May 4, 2008

No?? Really??? What????Impossible??? Yep!!!

...the thoughts that now run through my mind...

...anything that could go wrong did today in the 1/2 marathon. Legs felt like crap, my mind was swiss cheese, but that's not even half the story... it gets much much better

I figure run a pace session so somewhere around 67-68 min pace, but I also knew that my legs were still dead from overcompensating from being sick so I also figured anything around 68 would be okay. Like I often say I am 'stoopid' and this was one of those times. I can train through 5 and 10kms, but the 1/2 marathon, at least for me, is a different ballgame. Todd Howard, Jim Finlayson, the Mazzotta brothers and a couple of guys from out of town were in the lead pack (huge props to Todd for a nice PR and Carmin for running his first half.....too bad he didn't lose his 'amateur status as he got outkicked near the end by some guy from Georgia). I knew early on that this one was going to be a struggle. My legs felt pounded at oh geeezzzz....1 mile.....yikes.... Anyways I was able to hang in there and felt smoother as we went along, but at about 3 miles I I started getting stomach cramps.... uh oh...bathroom (you've go to be kidding me I thought). At just before 5 miles I see some porta potties...head on in..lose 60 seconds. Ahhhh I thought 'it's a training run and besides I might still place' (if I only knew), so off I go in pursuit and feeling much better.

Off I go into Stanley Park (but I really don't know the course) and run past some course officials and on to the Sea Wall (where I assume the course goes), but no one says anything (I think I look like a runner with my race number and singlet). Now I can't see anyone in front of me, but it's twisty so I figure those guys must be rolling. I even run past some official looking people and see some official race signs that say 'garbage in here' and no one says anything to me.

I keep on running , but as I come around a corner I cannot see anyone on the Sea Wall. Hmmmmmm...... 'hey there's a guy I recognize way up ahead, but he's running on the road and is above me. You've got to be kidding me' I think. 'I am not even on the course'.....ooops!!!!! So I run up some embankment and back on to the road by the half way marker (I think mile 5 to the half took around 10 mins).

Well you can now guess where my mind is and it gets better I had to go to the bathroom one more time (stinking hamburgers my neighbour fed me last night.....lesson learned my body does not deal with beef well). In the end I ended up simply jogging in, but my legs felt pounded.

I am all about 'experiences' in running and I've been running a long time, but I don't think I've ever experienced anything like today.....now the question is whether this is good ...or bad....aaarrrggghhhhhh

Saturday, May 3, 2008

I already got my list in hand....

...for reasons I may run not run well at the BMO 1/2 marathon this weekend. On the other side if I run well I think I just got lucky. Being sick last week was bad timing, but alas one can only trudge on and do what is needed. If I didn't run this bloody marathon in 3+ weeks I wouldn't care, but IMHO certain things need to be done (for me mostly mental) that didn't get done last week.

So instead I had to do some of these things this week (said in a sarcastic and condescending tone of voice). I actually didn't plan to do this race, but when I couldn't run the TC 10km I felt it was required.

I haven't raced near fitness potential, but more importantly I've learned more and more with each race from a mental viewpoint. Hopefully this will be another positive learning experience. That's one thing (I'm kinda stoopid) I've come to realize and that is I am in a constant state of assessing and analyzing my racing/training to mostly tweak things, but for me that works.

I finally began to feel decent on Monday, but even then I decided to cancel doubles for a bit. Since My Tues and Wed were going to be long and hard it made sense.

Mon: 65 mins (Finally felt human)
Tues: 25 x 60 sec hard-easy. Figured I actually covered 15km and actually quicker than the last time I did this session (but only 20 x 60-60) and also more relaxed. I was very consistent and felt good I had good mechanics
Wed: I figured i might regret this one and as of right now I would agree... SFU 'hilly as' trails 2 hrs 25 mins. Needed a reasonable long run irrelevant of how it would impact my 1/2. (I know it's too close to the 1/2, but then again the 1/2 isn't my priority now is it).
Thurs: Man my legs hurt from those stoopid hills AM - 38 PM 66 - mins with dug. Legs stiff, but decent pace by the end
Fri: AM - 33 mins PM - 59mins. Felt stiff, but decent pace, but as the run went along I felt much better and worked the last 10mins pretty good, but also a good clip as well. PMPM - My fiend Bikram Yoga. I was supposed to get in at least two other sessions since the Sun Run, but I didn't figure I needed to get in a double sweat.
Sat: Plan is for two runs today that total 20 or so kms....feeling a sniffle.....hmmmmmm....another nail in the coffin???? (to hell with positive thoughts. Besides, I work better off negative ones)
Sunday: survive.....'those who survive the best run the best'

Monday, April 28, 2008

Injury vs Sickness

..what's worse...well sickness is always except when it comes to anything over a week, which means I may have chosen an injury this time around. Normally illness has some sort of ending, but this one is a stubborn little thing. Just when I think it has run its course I get sick again. This might be a little of my own fault, but even when I began running it seemed as though things were pretty much back to normal. The only good thing is that today's run felt quite good.

The shocking part to this week was that my mileage wasn't great except when you consider the number of sessions. I ended up just under 130km, but I only ran 5 times. At least i got some specificity work in place....I hope.

Mon: 2hr 3mins (felt great til the last 20-30mins ) and later that night I had a fever and didn't go to work on Tues
Tues: sick
Wed: went to work a 1/2 day and came home...wrecked...
Thurs: Went to school as we had student led conferences with parents. I figured I was a little fatigued, but since I got through the day I should fine... right???? Wrong.... Went out for 93mins and later that night had a fever again
Friday: No work. Good sleep. Felt good in the evening so went for planned 80mins, but ended up at 92mins. Felt ok, but pretty tired after
Saturday: workout...no workout....workout...no workout....ended up at 66 min run with 'dug'....no PM as felt absolutely smashed....uh oh...
Sunday: "Screw it" I bit the bullet and did a marathon/long run workout. I figured I needed to do something even if it didn't go well. Ended up at Bby lake and did a session I did before CIM in the Fall. 40mins run (actually one loop around bby lake in 43 mins), throw on the racing flats, grab some water and take a gel (4mins)and then proceed to do painful crap that being 10 x 6mins at MP or slightly quicker based on HR )approx 165/166) and 3mins at avg 140-150HR range. I was okay through 6 and even 7, but my easier section were what killed me. I felt fine on the quicker sections and didn't really slow down that part that much (a good sign???) With a short warm down I ended up at 38km, but god I hurt on the warm down. I really felt that lack of a mid week workout to keep my mechanics solid and also my easier sections HR seemed very high (probably due to the sickness)

Wednesday, April 23, 2008

Arrrggghhhh....

I am not sure if it's something I ate or simply a virus, but I've been a sweating machine since Monday. I felt pretty lousy at work on Monday, but simply figured I was tired from racing on Sunday and needed some sleep, but then the 'sweats' started and I was done.

At first I didn't care as I figured I would only miss a day and I had planned for a Wed workout and Thurs med-long run, but I went through another huge fever session on Tues ( I actually felt okay on Tues evening and figured I might even be able to do my normal Am run before work) when I went to bed (didn't go to work on Tues) and on Wed I went home early from work (I was completely out of it) and even as I write this I am still sweating (yuck)

The worst part is that I had told one of the race organizers, Bob Reid, I would be running the Times Colonist 10km in Victoria on Sunday, but I decided I had to back out. I figured it would be a good racing/training week in preparation for Ottawa, but with missing some major mid week training and not really knowing when I am going to get back into the routine of things I feel as thouhg I have no choice. Worst part is not being sick, but feeling completely guilty as Bob Reid is a major force for the race and if it wasn't for him I don't think I would even consider doing the race. Backing out on him is kinda like backing out on Yoda

Tuesday, April 22, 2008

My 'sweet as' new racers

... ...yeah yeah....I might be selling out, but I don't sell out unless I believe in what I am selling....wore these for the first time this weekend. I put these on after wearing them for part of a track session and they fit me like a glove. I was shocked at how much protection they had for lighter shoe yet still also acted like a lightweight racer. I know for me there always seems to be a trade off. they either feel too much like a lightweight trainer or there is not enough protection. These almost seem to fit the bill perfectly....

Priveleges......

… every once in a while I realize that being able to be competitive is a privilege. Having gone through enough injury frustrations and having my ‘prime’ running years done in by trying to simply be able to walk straight up makes me look at this sport different than I did when I had my early breakthroughs. If I’ve learned one thing it’s that to get the most out of the sport you can’t look at are they paying my entry fee or did I win some prize money (although don’t get me wrong those things certainly nice). In the end I do what I do because I live for that ‘high’ of simply being competitive.

The Sun Run on Sunday was one of those days. I only ran 30:10, while I figured I was in closer to 29:45 shape on that course (I hate that course and consider it quite tough even though the first km is downhill and the last 9km is as slow and difficult a course as you might find for a road 10km), but you can’t always have the races you want when you want (at least not at this time of the year). I didn’t have my best race or even a race where I felt I showed my current fitness, but being able to not pack it in and actually have a decent last 2km made some of the positives outweight the negatives. To be able to simply have the rush of trying to hang in there and then being able to catch guys is not a feeling that can be replaced. As I say ‘it’s not something you can buy…it’s something you can only earn’.

Race Report:

I knew there were two pretty good African runners (actually Kenyan), and also that Ryan Hayden is in pretty good shape, but other than that I knew little. I also knew that my mechanics were much better than the ½ marathon from two weeks previous. The question I had was whether I had done too much this week and had recovered enough. In the end I hadn’t fully absorbed the training, but recouped just enough to run decent.

Pretty much after 2kms we were down to the top three guys out on their own and the rest of us ‘cowardly’ Canadians running against each other. We weren’t running that fast which meant a big pack through the first 5km, and although I was relaxed I certainly didn’t feel smooth. Just around the 5km mark Dave Jackson and Derek Nagluski tried to break away up a nasty little hill (if you’ve done the Sun Run you know the hill), but the course was poorly marked and they kept going straight as opposed to right (Dave has run this course a few times so I was quite surprised when he did this). I was lucky as I was also pushing up the hill, but they were those 2-3 metres ahead and when I saw them go it was almost surreal. I saw the officials pointing for them to turn right and expected them to, but they never did. I felt bad for them and since I was leading the pack I slowed down the pace till they got back in the pack.

That’s one thing about most runners I like. We are cutthroat, but we like to win fair. Unfortunately, Dave never seemed to recover mentally from his detour. Derek on the other hand seemed almost more mtoivated as right around 6km him and Steve Mcintyre (guy who I haven’t seen in the results for a bit as he now lives in the US) began to push the pace (maybe I was slowing?).

Jim Finlayson and Jeremy Deere (just when you think those two have officially quit the sport they show up….^%$*^%$&...but then again i guess people say that about me) also broke away by about 30-40m and I was left with Ryan Day. I figured I was about to ‘go backwards’ when I slightly altered my stride and leaned forward (what did I have to lose I thought) and all of a sudden that smoothness I didn’t have for 7-7.5km was there for the first time in a long time.

Over the next km I was able to get back hold of Finn and Jeremy. I should have gone hard by them but tucked in for a bit and then with about a mile to go I made my run at Derek and Steve. Even with less than 600-800m to go I figured no way was I going to catch them, but then all of a sudden they cam back little by little. Unfortunately, I couldn’t catch Steve, but I did get Derek and ended up 3rd Canuck and 5th overall. Not great, but not bad. At the very least I learned a few more things about what I need to do in my racing as I move on to some more marathon oriented sessions.

Saturday, April 19, 2008

Ahhhh...the track

I love the track. I started out as a track guy and that will never leave my blood. I still can't completely work my way around this road running thing, but sometimes we just have to do.....

Mon: AM - 33mins PM 65 mins at Mundy Park...ran 40 mins with Mosley. Decent run as ran easy and picked it up each 5km loop

Tues: track 6 x 'mile' in a seven min set

I had my first track session a couple of weeks ago, but it was pretty mellow and besides I almost don't consider anything under a mile (uugghhh) to be relevant these days. On Tues I worked my way down to Richmond for some expected 1200's but we (Jizzy and myself) were able to talk Marek into changing things to 'miles' (1600m). I wanted six at around 70-71 pace (decent but very controlled). Myself, Jizzy and a Swedish guy who is town (Henrik Lofas) ended up alternating leads (although Jizzy was feeling tired so he only did 3). We actually went out a bit slow and picked it up each lap but still good. Henrik was with me for 5 9which was great) and I did the last one on my own, but I wanted to practice some surging so went 400 slightly harder, 200 mellower, 400m slightly harder, 200m mellow, 400m harder. Probably avg'd low 4:40's for the first five and my alternating one wasn't much slower (4:53)so that was good sign. The session ended up being pretty good. Considering the effort that went into 4:40 pace I felt as though I could do a couple more of those. Right now I have no idea what that means, but hey...

Wed: AM - 33mins
PM 65 mins with dawg....felt tired from Tues, but still a decent pace so a good sign

Thurs: AM - 32mins PM 30mins hill circuit as I felt I needed some form work as opposed to a flat fartlek. I did 20mins of the circuit then 5mins of 30-40 sec and then 5 mins of 15-20 sec. The first two circuits were controlled and then pushed it for the next two and the 30 sec hills.

Fri: Unfortunately I slept through my alarm, so no AM. I tried to get in two afternoon runs but decided to run and do Bikram Yoga instead. Figured with racing on Sunday getting 'stretched out' and backing off a little (I am doing 2 week cycles right now) wasn't entirely a bad thing. Next week is going to be nasty anyways. Only wanted a 12km run but it was easy and quick so once again a good sign.......as always, I hope...

Wednesday, April 16, 2008

Bikram....

....if you never done Bikram Yoga, try it out. I might be the epitome of someone who is not into anything fancy schmancy, but I did Bikram 'hot' Yoga in the fall and found immediate benefits. For those who know know nothing about it's yoga done in in a temperature just under 40 celsius for 90 mins and it's very intense. Found it did everything from strengthening, stretching and alignment.

Training since Friday:

Saturday: AM - workout planned session of between marathon to half marathon pace intensity 5km-4km-3km-2km-1km off 1km 30 sec slower (doing the 'posts' at bby lake so slight more than a km and on the 4km part it's now further than that, but it's the work that matters). The temperature was quite warm here and after the 4 km part I drank an entire water bottle on my 1km easier section. On my 2km I slowed just enough that I decided to add two hard kms but off 1min rest. great thing was that little break allowed me to drop the pace down.

PM - 35 mins

Sunday: AM - ran with a handful of 'old guys and has beens' (Norma Tinkham, Richard Lee, Bert Sandie, Matt Johnston) one 'gonna be good' guy (Richard Mosley who is in town from the brooks marathon project). Originally the run was supposed to be with Pete Cardle and Nathen Brannen (he's in town getting treatments and some orthotics), but Pete couldn't get Nate out to Bby Lake due to a scheduling conflict. From the get go my legs felt flat, but it was a good sort of 'flat'. Did the first loop in 44mins, second 43 and on my own 41 high (now an 11km loop) so good as I was able to pick it up

PM - 42 mins (10 mins of easy diagonals after 20mins)

For the week I ended up at just over 180kms. Considering how the week began this was quite surprising, but I guess some of those days turned into some longer workouts and single runs. I'll post Mon-Wed tomorrow....stay tuned...I know you will.....

Friday, April 11, 2008

Scientific Myths...

After I finished my workout yesterday I crossed paths with some of the young collegiate guys from my alma mater. As they went by I wondered if they had any insight into what they needed to become better athletes over the long term. At one time I was one of these young, arrogant and stupid guys who figured scientific ideas and low volume could make successful athlete development over the long haul. As I came to realize... I WAS WRONG. I read a recent study that said at this moment in time scientific research can't be used to answer many questions about running due to the lack of insight and number of vaariables. This will surely be some rant in the future, but for now some light heartedness from the infamous Malmo...

The History and Future of Kung Fu in America

In 17th and 18th century when Shaolin Kung Fu practice was being codified Masters would exchange information through word-of-mouth at Exhibitions. Exciting time it was. Master Igloi to Master Lee-Diard, many different kind Kung Fu. Eventually best Kung Fu methods rise to top. Much information was exchanged through KUNG FU WORLD in Kansas Monastery in the UnitedStates.

KUNG FU WORLD have many monks and scribes to make many copy on rice paper. Send writings of Kung Fu Masters all around world. Many Grasshopper read KUNG FU WORLD. Many Grasshopper benefit from writings of KUNG FU WORLD.

In 19th century, monks at KUNG FU WORLD become soiled with stain of Western world -- stain of greed...stain of money. Sell KUNG FU WORLD to highest bidder. Many evil monks work at new KUNG FU WORLD. Say "Put our writings on check-out stand at grocery store. Sell to bored American housewife, just like GEISHAPOLITAN." Good plan for pocket, bad plan for soul.

One day evil monks say "We need more Yen, find Kung Fu Master to make false writings to sell to grasshopper." One monk ask, "But is this not against teachings of the Kung Fu Masters?" Young monk get banished from KUNG FU WORLD and false prophet Master Ga Lo-Wei now put writings on rice paper. Master Ga Lo-Wei earn credentials from association with Master Shorter. Evil monk Ga Lo-Wei abandon Masters teachings and now teach false Kung Fu.

About same time in 19th century more evil monk see much Yen make by selling
Kung Fu writings, say "I have better Kung Fu, I have New Kung Fu, I have Exercise Physiology." These new EP monks see new Monastery to exploit for Yen, only now not called "Yen" -- now called "Grant Yen". Monastery system already in place -- American University system. Find gullible sucker with bigger and deeper pockets filled with "Grant Yen" -- the US Government.
These new evil EP monks in white coats put Grasshopper on treadmill, put electrode up rectum, have funny mask put on Grasshopper face to steal his breath, to steal his soul. Have Mantis Caliper measure skin, measure fat. Put all information on abacus and make calculation.

Evil EP monks in white coats proclaim, "Old way to measure success is no good, these writings of mine on this rice paper is proof! Time is no longer way to measure success, VO2Max is now the new way to measure Kung Fu
success." All Kung Fu Master shake head, not understand selfish greed of New Kung Fu, not understand selfish greed of new KUNG FU WORLD.

During the mid 19th century and the 20th century evil monks run rampant. Spread their New Kung Fu virus to Grasshoppers across USA. Each year, there are less and less Kung Fu warriors in USA. No more Kung Fu champions.
Meanwhile in the rest of the world, monks are teaching old Kung Fu with new EPO Fungus Potion.

One day, monk in CERN Monastery invent new way of printing on ethereal rice paper. Another monk in Illinois monastery invent way of reading ethereal rice paper. New way share writings of Kung Fu Masters: World Wide Monastery!

Which brings us to 21st century.

Use the World Wide Monastery for good Kung Fu. But be careful, the evil EP monks are busy at work, hatching plan to control this World Wide Monastery.

Today, I hear, evil monks at New York Kung Fu Monastery want make New York Kung Fu Exhibition the USA National Kung Fu Exhibition. Evil monks at this monastery for many century ignore American Grasshopper. Say, "Kenya Kung Fu is better, Italian Kung Fu is better, Mexican Kung Fu is better." Master Po ask, "How does American Grasshopper get honor at Kung Fu exhibition at home when evil monks in New York Monastery not invite Grasshopper to exhibition?" Why do evil monks now want American Kung Fu Exhibition?

Master Po know answer to this riddle: for these evil monks, it has always been "Yen". New Mantis Warrior have top Kung Fu honor walk earth from
Morocco Monastery to America. Evil New York monks hatch plan to lure this Warrior to New York Exhibition, then sell TV rights and keep all Yen for evil monastery. All other American grasshopper be damned.

Grasshopper of American monasteries must unite and fight the evil monks of the New York Monastery. American Kung Fu Exhibition must go to monastery that have for centuries support for local Kung Fu. New York Monastery must be proscribe until evil monks are routed and monastery show long-term commitment for American Grasshopper.

Good shall always prevail over evil.


Master Po

"MEATY"

....as my kiwi friends would say.....


Training Wise...things are not great, but also not that bad. At least that's what I am telling myself. Mostly singles this week, but still on for around 110kms by the end of Friday (with tomorrow's session and sunday run I should surpsingly be around 170-180kms for the week. How??? I am not sure.) Right hip/leg still 'tight as', but for some reason I am able to get things going and have decent runs. My mechanics are actually better (probably why I have actually been running relativey quickly) in some respects, except when I go downhill, but even then I adjust (in a more efficient way, not compensatory) and actually have a decent run.

Thursday was a good example. Ran one of my typical 'from home routes' down to Colony Farms (gravel flat trails) at a decent clip. Pretty good considering Wed's harder session and my leg. Ended up at over 2 hrs by the end (yes I am compensating for not being to 1) do doubles and 2) not being able to get in some longer runs after Sunday) and even ran the 'hydro mundy park hill' in under 9mins (and they were quite muddy)

Friday: no AM so got home quick after work and got in 56 easy mins with 'dawg'. By the end I was crusing once again and felt smooth (although hip still stiff). Hoping for another 30-40 mins later tonight.

Thursday, April 10, 2008

In the Arena...

..I explained the dog and monkey part, but not the 'arena' part, which refers to a speech former US president Teddy Roosevelt made about 100 yrs ago. It's actually one section of a much larger speech, but the single section that become famous has been appropriately termed the 'Man in the Arena':

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."



Nonetheless, another day of pseudo training til my leg gets better...

Tues night: 39 mins. Once again the first few mins were terrible, but the last 20 were quick, althouhg somehwat painful. I decided that AM runs were a waste until my legs becomes looser. When i get up in the morning it's too tight to run proerly

Wed: Good session 20 x 60 sec good-60 sec easy. Another K.I.S.S. (no not the band) classic around Bby Lake (figured at least run on flat and trails so less stress on my leg). It ended up turing into a nice session. I am in some discomfort the whole way, but I almost find that being forced to run a certain way is actually the way I should be running. Ran a loop in a smidgen over 36mins this way (which is now 11km as the old 10.5 km loop bridge is closed for construction) so pretty quick and also very consistent from the first to last post (10km 40m-50m per post).

Tuesday, April 8, 2008

....good, bad, indifferent......

Sometimes i ask myself why I do this, but then again why not!!!!

....my planned Monday night run turned into 30m down my driveway and 30m up the hill by my house...turn around and go back inside. My right quad was still messed up and I figured why bother. Normally I'd run thru this sort of thing, but since it's only one leg I end up with this gimpy sort of stride and I've learned the hard way not to mess with compensations.

Tues: Same as yesterday with my right leg, but like yesterday I persevered and ended up having a good run once I got through the first 10 mins. Like yesterday I ended up actually moving pretty good. Me and the dog ended up with a 67 min run around Mundy Park. I don't think I am ready yet for the pounding of the roads on my leg. It might vibrate off....

I tried an AM run but my leg felt even stiffer than yesterday and i did the 'step down test'. If I can't step down the three steps in my house properly then I figured I couldn't really run. Hope to just get in a night run

Monday, April 7, 2008

Race Report aka One Step Back, Two Steps Forward...

.....a race report or as I have come to describe it ...'the pounding, the pounding' (said like Col Kurtz in Heart of Darkness/Apocalypse Now). The Foolsrun ended up being one helluva a decent little race considering it's a kinda out of the way.

I went in with some fairly low expectations. I've had some good training (208, 188 kms) the previous two weeks and had a slight down week (more down in some respects, but more up than others) at 147km. The problem with this week was that I was hoping for around four easier days and only ended up with 3. That may not sound like much, but I've found that I don't recover well when I go three high weeks in a row (I work well of one high, one med and one high, one lower though). But I still felt I could run around 1:07:30 pace comfortably (goal pace). But as often happens things didn't work out as planned.

I knew Ryan Day was running beforehand, but knew little of anyone else. I also knew that Day had been training hard and when he’s on a roll he can be very tough. Figured I’d play things by ear as a race plan, as I knew little about the course (until 8-9 on Sat night I actually thought the race started in Sechelt and ended up in Gibsons (it was actually the other way around). I lined up a little late and after about 100m had Jason Louttit roll in behind with some sort of cheerful ‘hello’. I also knew that Jason has been racing much lately and would also be competitive. Day went out pretty hard and I somewhat tucked in but never right behind (more like 5 metres back so no real advantage). I almost knew after about 2 miles that this might be a long day, but it’s ‘training’ right now so I began running my own race as Ryan continually pulled away ( I said to Jason he ‘s either going to blow up or run one helluva race…it sounded as by the end he’d done both). Jason and myself never really ran together as well. He was always just lurking behind me (he was really pushing the downhill and I’d pull away on the uphill), but by around mile 5 I could feel myself struggling with my mechanics (a little like the Fall when I didn’t really hurt, but couldn’t run any faster). I let Jason go thinking I would take a run at him later on….if I’d only known….

The Foolsrun might be net downhill, but with the nasty hills early on I’d say it’s pretty accurate and one tough race if you are in my current state (haven’t trained much on the roads and don’t like downhill). I’ve come to realize that as much as I like fartlek running I have become a rhythm runner. My legs were really feeling the varying terrain over the first half and by the time I hit the point where I normally make a move I was going the other way. I realized I wasn’t going to catch Jason, never mind Ryan, and cruised it in. I figured I lost around a minute to Jason over the last 2 miles. My quads (especially my right one) were in pretty rough shape by the end, along with my right IT Bands (which tells me my mechanics were not good). Ended up at 1:08:41 (I think), which was disappointing but I tend to really learn from all my racing experiences irrelevant of the final outcome. Ryan (106:2? and Jason (1:07 flat) ran great races and they both look as though they will ready for some of their upcoming events

In the context of how much the course beat up my legs it’s was actually a good thing to happen. I tend to learn a lot from racing and analyze many aspects of how things go. It’s not making excuses, but more how I learn what I need to do and fix the problems. I know that in a week when my quads (specifically my right one) recover I will be way ahead of where I thought I should be. If there was any indication of learning it was in my night Sunday run where I altered my mechanics and actually ran pretty decent despite my sore legs. Even on my afternoon Monday run I almost stopped because of my right quads (the left one is fine), but kept on going. I couldn’t really use my right quad much and ‘pulled’ more with my glutes and all of a sudden I was flying without really trying. We’ll see...the last time my legs were this sore was three weeks before I won Canadian XC's (Graeme Fell absolutely destroyed me in a haney to harrison leg)...wishful thinking....I hope more than that...

'Training'.....kinda...

Friday: AM 32 mins with dawg PM 65 mins with Dawg, but I felt terrible considering the pace I ws running ( a sign of things to come???)

Sat: AM run a good 40mins (maybe Fri night misleading I thought) PM 38 mins plus drills and some strides around this great park in Gibsons

Sun: race ½ marathon and PM 44 mins at decent clip

Friday, April 4, 2008

My running partner.....'dawg'...

.....Let's see how boring I can be.....hmmmmm......
yeah you'll hear about runs with my dog people might as well learn about the 'apple of my eye'....aka 'dawg'....'the black bomb'....'spas'....or as she is officially named 'Kao' (she's the one with the monkey). As I've moved on up to the marathon I find myself doing more solo training (easier scheduling, diferent training priorities than others who are getting ready for 5-10kms) except when it comes to 'dawg'. I never realized til a couple of weeks ago how 'dawg' gets my sorry butt out the door in the mornings (especially if she hasn't had much activity the next day). I get this sorry dog look and out we go or 30-35 mins. The best part is that it makes the runs go by faster and I usually end up doing some half baked fartlek run to keep her happy. Yes, this is how boring I can be.....

Oh Yeah and I ended up doing 1 hr 20mins (with the Mundy Park power line hill in under 9mins without any change in effort.....you know the hill Chester. I consider anything under 10 to be pretty decent and my 'hill' PR is just under 8mins when I was doing my last long run before Cal Internat marathon, but I smacked that one). Took 'dawg' out for Am runs around 32 mins this morning and yesterday

Sunday, March 30, 2008

Filling in the Holes...

The week ended up decent enough. Went to UBC on Sunday Morning and got there right as the young’uns were heading out. I had to pick it up as I was a few mins behind, but they tend to take it pretty mellow at first, but I also don’t know the trails that well. Got lucky and caught them after about 15 mins. Ran with a group of guys til about an hour when I had to take a pit stop and lost the group. I ended up running for another 40mins by myself until I bumped into Jizzy. Good thing too as he said he had been running slow and I needed someone at that time. Ended up at 3hrs of varying paces, but felt tight from Sat’s session. Ended up at high 180 kms for the week
Recovered well from Sat and Sun as my AM run felt great and my PM run was one of those ‘I can’t run any slower’ no matter how hard I tried. It was a planned 55 mins easy but turned into a quick 56. At least it felt easy
Tues was another story. Had a lousy sleep (bloody dog decided she wanted to get up at 4ish and 5ish) and felt lousy during the day, but the main problem was this super chilli Jules made. Tasted great but having it for dinner on Mon and lunch on Tues caused me a few….errrr…ummmm….stomach problems, if you know what I mean. I thought I was going to throw up on the warm up, and a supposed great workout for me right now (6 x 1600m) turned into me timing the guys who did 5-6 x 1600m. Jizzy, did 6 around 4:40 lowish avg, Swedish guy Henrik looked real good as avg’d about the same but for 5 and Cardogg jumped in and out but it was the first time he’s done anything of a decent speed.
Wed was the lost day. My stomach was till bugging me on Wed AM so I decided to take the morning off ( a bit of a down week anyways). Decided to do one of the classic 10km sessions of 10 x 3mins of 1min rest up at the outer concrete trails around Mundy Park. Not bad as it felt hard, but controlled, and I ended up almost hitting the same spot each time (I think I actually covered more ground the last 3-4). A few more easy days and then the Foolsrun ½ marathon on Sunday. …hmmmmm……

The week that was...

Had a decent 'tempo fartlek' on Saturday. It's a session of approx 5 x 2km ( I do it at Burnaby Lake where they have 'posts' that are a bit longer than 1km and on gravel trails) at or just below tempo pace with 1 km about 25-30 sec slower. But on this day I hit the splits I wanted on the hard parts, but my slow parts were not much slower (about 12sec at the best and 20sec at the worst). Since I kept up the harder parts at the required HR, effort and most improtantly pace it turned into a very steady session. Shows my aerobic fitness is very good as my HR was lower than many other past sessions yet I ran faster.
PM was a 'slow as' 37 min run.

It's a workout that has evolved over the years. A few years back I was bored one day and wanted to get into longer tempo runs. Since very few people actually seem to do tempo style runs I always ended up doing them on my own. Since I still have the mindset of a miler I tend to get bored easily in longer sessions. I really enjoy fartlek style runs (a topic dear to my heart) and over time took a traditional 2 x 20mins and turned into a staple of my workout sessions. Also great because anyone can hop in and do as many sets as they can/want based upon their fitness. Good thing was that a few years back I found this exact workout (except the hard parts were at marathon pace)in top British marathoner Richard Nerukar's training book. Like I say there is really nothing new these days even if you think it is...

Tuesday, March 25, 2008

Where to Begin...

It may have taken a while, but finally I put something of substance on here (I've had the blog address for at least 6 months). But why? In all honesty I am not 100% sure. My wife said it would be a good idea, I enjoy following a handful of blogs, but in the end I figured like the 'blogs' I sometimes follow, always follow or stumble on to that somewhere some place someone might actually enjoy my 'ramblings'. (Actually I really just wanted to be cool like Reid Coolsaet, but that's another story...)

I'll try to post my training, share some training thoughts of someone who has experimented with many a running concept (mostly successfully) and throw out the odd story/current thoughts.

One thing is for sure... You'll notice I have an errrr... unique typing/writing style (trust me I don't write report cards like this). Let me know if there's something you'd like to hear about.... then again I just hope you find this entertaining. I'll make sure to watch my typos and try not to go off on any tangents. Yah! Good luck...