....it's what people are now realizing about Tiger Woods and that is great athletes are not always what they seem to be. As a person one is always looking at having a role model/s or maybe more accurately someone they respect.
I fortunately/unfortunately realized early enough in my running experiences that great athletes could be the sort of people who, although you may respect their performances, you do not respect as people. But being a somewhat cynic and optimist all bound up in one I may complain about the ones who have disappointed me, but I've also come to appreciate those who are the 'good guys'.
So rather than focus on the negatives (the stories I could tell/have told) the post is on the positive people I've come across. This is not to say I put these people up on some pedestal (I am way to old, cynical and arrogant for that) I'd rather view these people as those who you know when the 'chips are down' they will be the ones still standing. In no particular order would be those I've come to respect as much for their athletic results as how they approach life and running....
Rob Lonergan...some people may even ask who is Rob ( I hope not), but being the inaugural winner of the Sun Run has to get you some bonus points. He was often the lesser known the great dist runners who came out of the Vancouver area, when the other great runners of the Kajaks dominated. Rob's ability to look beyond the sport (he's a lawyer now), yet still be able to give his all has always impressed on me. Knowing of Rob's career best results being destroyed by his elastic band achilles, yet his inability to also pack it in (I still say his 4th place at the 93 CWG trials as one of the most courageous races I've seen in person) and ability to run tough every time out are characteristics that any runner would be proud. Even now I say that any runner should be afraid if Rob Lonergan is right behind you with 200m to go. Ahhhhh..... if only the achilles had held out, but why do I think that Rob has no regrets.
Art Boileau...ahh the legend of Art. If I've learned anything about Art it's too always carry out the childlike attitude towards the sport. As a 2 x Olympian, Boston 2nd placer, and many other accomplishments, show that Arty has to go down as one of Canada's all time greats (he's still no 3 or 4 all time marathoner). The best Art stories have even come recently. Over the last two yrs Art has essentially been the first one my high school team has seen at BCHS XC champs. I always proceed to put Art on the spot with the younger athletes, as I introduce them to him and tell of his accomplishments. Art's response is typical of his attitude towards the sport as he deflects his standing in the sport, with his still evident American twang, and a response that is always to ask the kids questions about their races for the day (and then proceeds to help us setup our school tent and organize our gear).
Kevin Sullivan.....Kevin is more a peer than anything (actually I am older by a few yrs), but they way he has conducted himself, as a Junior and later as one of the wld's best, speaks volumes of his character. I had the pleasure of being on some teams with Kevin and he always handles himself with distinction and class (well okay except for some of the 'after' parties, but come on everyone needs to blow off a little steam after a big event). If I was a young athlete he'd be at the top of my list as someone you'd want to emulate.
Richard Lee will love this one but his wife Sue also falls into my list (of course he knows this story that was prefaced by my admission 'Dick, did I ever tell you the day I fell in love with our wife?') due to the singular reason that she knew who I was.... I should preface this by saying that Sue might go down as one of (if not the most) underrated runners of the great era of Can female dist runners (egs Lynn Williams/Kanuka, Brit McRoberts/Townsend, Angela Chalmers, etc...). She was a fantastic runner (18th in 85 WXC, the Can 10000m record and 2 x Olympian) and her results sometimes seem to get lost when great Canadian runners are mentioned. Being a student of the sport (even at a younger age) I knew who Sue (amongst many others of her time) was and what she had done, but I never expected she would know who I was... or at least know my name. As a young athlete I had one big breakthrough year, but then unfortunately had an injury (turned out it was stress fracture). As I was coming out of an appt with the Dr I bumped into Sue on her way in. Now recognize I had done nothing before that year, and when I saw Sue she actually knew my name. I was flabbergasted when she even took the time to ask me what I was doing there. Now I am no Sue Lee, but I also know that I have done enough in this sport that I at least some semblance of a positive (I hope) reputation in Canada. Forever, Sue knowing my name would have an indelible impact on how I approached young athletes and anyone who I ever came across....
All of the above have left an impression on me in some way. I doubt that any of the would see themselves in that way I may have mentioned, but to all of them I owe a debt of gratitude. There are many others who have impacted me (In fact those have inspired the most aren't even what one might call great athletes unless you call a 1:51 800m runner great....but that's for another post) in some way because of their athletics accomplishments, but mostly because of who they are as people.
Tuesday, December 8, 2009
Saturday, December 5, 2009
Base Building....
As I begin the process again (in earnest this week) I find myself thinking more about what type of training to do. It's not that i don't know what to do, but more along the lines of since I am in that sort of mode, it's what dominates my running thoughts. In this case base building.
If there's one area of training that I am most concerned about in training it's a good aerobic buildup. This of course would be more so due to my training according to a more intensity oriented model as a younger athlete vs what I did as an older athlete.
As a younger athlete the trend of the time was the Seb Coe/Joaquim Cruz model of base building (or at least that was how things were interpreted by many coaches and athletics bodies of the time). it's also the one thing that I still find some coaches doing (or not doing) that frustrates me today. It's do hard workouts and get fit fast, as opposed to taking more patient approach. I find that athletes certainly get fit fast, but they also lose their sharpness just as quick and also fail to show long term development as athletes.
Base building is the one area of Arthur Lydiard's training concepts that I firmly believe in (although as I'll explain I don't follow him to a tee). Lydiard was accused of just doing long slow runs, but this is untrue and unfair. After living in New Zealand for almost a year I can tell you that his annual Sunday long run was in fact more a long run fartlek, and if you have read enough about Lydiard's athletes and his books you'll also see that he did other types of training besides easier aerobic runs. In fact Lydiard advocated things like 10km runs at 3/4 pace, or as is better termed 'tempo' pace. In fact when I lived there we did a lot of the stuff that Arch Jelley (John Walker's coach...since i was often training with a guy who had been trained under Jelley this shouldn't have come as a surprise) such as 4-6 mile tempos and a fartlek style 9-10 miler called the X Games (so called because you ran it during Auckland's rush hour and had to dodge cars, take chances thru red lights, etc...) to get a fast time. In fact the X games had a Sat morning record, when the traffic was light vs a 5 o'clock X games record when the traffic was heavy.
But as with all things Lydiard's ideas have also been tweaked over time. Although the original idea of taking a specific amount of time to get in easier levels of aerobic runs in it has still taken on a more efficient level of base building. So what then does a base building week look like....well IMHO it depends on the strengths and weaknesses of the athlete. But this is also the reason why I don't believe in one specific model. In fact I take a handful of approaches to create a system that still stays true to Lydiard (see this great article by Lorraine Moeller http://www.runningtimes.com/Article.aspx?ArticleID=18121) and works in a little bit of everything so that 1) you never just work on your weakness or strengths and 2) still make an aerobic security blanket.
Anyone who has been around me for long runs knows that I base much of my training beliefs on the methodology of running and personal experiences vs science. Not to say I don't consider science, but that I use science to explain my experiences and methodology as opposed to the other way around. In that respects I tend to focus on a handful of approaches and that being a handful of great coaches and athletes. Those of course, as anyone who runs with me, are well known such as Marty Liquori, Harry Wilson, Ron Daws, Lydiard, Joe Vigil, Chris Wardlaw, Pat Clohessy, Alan Storey/Nic Bideau, Vin Lananna, among others. What I've done over the years is simply take out the 'individual' ideas of these people and instead focus on the 'consistencies' (that is also how I approach my training in general). In that respects I think I have come to understand 'what it takes' as well as anyone. In the end it really isn't rocket science.
So what does it look like...well here would be some ideas... (and recognize that one has to work up to some of this over time...and by time I don't mean days, weeks or months):
1) some semblance of speed needs to be done, although this doesn't mean hard intervals...to the contrary stay away from hard intervals with lots of recovery
2) high end aerobic work is very effective
3) lower order aerobic activity is key, but no the end all to be all
4) aerobic development occurs quicker than muscular development so don't be surprise if your fitness allows you to go long, but not fast......don't worry it will happen, just not quickly......give it a few months
5) two peaks, therefore two buildups, have been shown to be the best way to reach optimal results....IMHO trying to train all yr round without a proper buildup is running suicide
Mon: 50-70mins
Tues: easy longer interval reps done a at high order tempo pace (egs 4-5 x 2kms or 6min off 1-2mins), or aerobic fartlek (see def'n on the next Tues)
Wed: 50-70mins
Thurs: 90mins but pick it up the last 20-30mins or do it on hilly terrain to make it more fartlek oriented.....in other words harder than an easy run, but not like a real workout
Fri" 40-50min really easy
Sat: tempo run 20-50mins
Sunday Long run 90+min
Mon: 50-70min
Tues: Aerobic fartlek 15 up to 45 mins, but make sure that the hardest stuff is below tempo pace…or in other words is aerobic. In general I use a handful of concepts from 3min harder-2min easier, 1-2-3-2-1 mins off 1min, hill fartleks or some sort of longer tempo/fartlek
Wed: 80- 90mins
Thurs: short fartlek or hills (egs monofartlek 20min or less)..the only thing i would say to do more intense than aerobic
Fri: 40mins really easy
Sat: tempo run
Sunday: long run 90+ mins
Throw in some short sprint/form work to keep up the mechanics and voila there it is....
Repeat twice, but on the second week of the second repeat cycle tone it down with no mid week long run or throw out the short fartlek.
Now this doesn't mean this is exactly how you should do it. Some people like to do two slightly harder workouts than I might do (egs long slow intervals/tempo/hills and tempo and a long run).....then so be it. The only reason I put in the shorter fartlek is because I am more a 'speed runner' and like the feel and motivation of doing some slightly shorter/speedier stuff. The key is simply to not do much in the way of harder sessions (egs 3-5km pace) and longer easier sessions.
There many other way to go (I've always liked the 'complex system' of Clohessy/Wardlaw...see more at http://www.sport.monash.edu.au/assets/docs/chris-wardlaws-training-program.pdf, and Bill Squires of long run fartlek style runs mixed in with some hills and tempo runs), but in all honesty it really doesn't matter as long as you mix up a few concepts, don't be in a rush and don't do anything super intense (egs I find I sometimes do variations of long reps like 3mins off 1min one week and 6mins off 2mins the next later in my buildups).
If there's one area of training that I am most concerned about in training it's a good aerobic buildup. This of course would be more so due to my training according to a more intensity oriented model as a younger athlete vs what I did as an older athlete.
As a younger athlete the trend of the time was the Seb Coe/Joaquim Cruz model of base building (or at least that was how things were interpreted by many coaches and athletics bodies of the time). it's also the one thing that I still find some coaches doing (or not doing) that frustrates me today. It's do hard workouts and get fit fast, as opposed to taking more patient approach. I find that athletes certainly get fit fast, but they also lose their sharpness just as quick and also fail to show long term development as athletes.
Base building is the one area of Arthur Lydiard's training concepts that I firmly believe in (although as I'll explain I don't follow him to a tee). Lydiard was accused of just doing long slow runs, but this is untrue and unfair. After living in New Zealand for almost a year I can tell you that his annual Sunday long run was in fact more a long run fartlek, and if you have read enough about Lydiard's athletes and his books you'll also see that he did other types of training besides easier aerobic runs. In fact Lydiard advocated things like 10km runs at 3/4 pace, or as is better termed 'tempo' pace. In fact when I lived there we did a lot of the stuff that Arch Jelley (John Walker's coach...since i was often training with a guy who had been trained under Jelley this shouldn't have come as a surprise) such as 4-6 mile tempos and a fartlek style 9-10 miler called the X Games (so called because you ran it during Auckland's rush hour and had to dodge cars, take chances thru red lights, etc...) to get a fast time. In fact the X games had a Sat morning record, when the traffic was light vs a 5 o'clock X games record when the traffic was heavy.
But as with all things Lydiard's ideas have also been tweaked over time. Although the original idea of taking a specific amount of time to get in easier levels of aerobic runs in it has still taken on a more efficient level of base building. So what then does a base building week look like....well IMHO it depends on the strengths and weaknesses of the athlete. But this is also the reason why I don't believe in one specific model. In fact I take a handful of approaches to create a system that still stays true to Lydiard (see this great article by Lorraine Moeller http://www.runningtimes.com/Article.aspx?ArticleID=18121) and works in a little bit of everything so that 1) you never just work on your weakness or strengths and 2) still make an aerobic security blanket.
Anyone who has been around me for long runs knows that I base much of my training beliefs on the methodology of running and personal experiences vs science. Not to say I don't consider science, but that I use science to explain my experiences and methodology as opposed to the other way around. In that respects I tend to focus on a handful of approaches and that being a handful of great coaches and athletes. Those of course, as anyone who runs with me, are well known such as Marty Liquori, Harry Wilson, Ron Daws, Lydiard, Joe Vigil, Chris Wardlaw, Pat Clohessy, Alan Storey/Nic Bideau, Vin Lananna, among others. What I've done over the years is simply take out the 'individual' ideas of these people and instead focus on the 'consistencies' (that is also how I approach my training in general). In that respects I think I have come to understand 'what it takes' as well as anyone. In the end it really isn't rocket science.
So what does it look like...well here would be some ideas... (and recognize that one has to work up to some of this over time...and by time I don't mean days, weeks or months):
1) some semblance of speed needs to be done, although this doesn't mean hard intervals...to the contrary stay away from hard intervals with lots of recovery
2) high end aerobic work is very effective
3) lower order aerobic activity is key, but no the end all to be all
4) aerobic development occurs quicker than muscular development so don't be surprise if your fitness allows you to go long, but not fast......don't worry it will happen, just not quickly......give it a few months
5) two peaks, therefore two buildups, have been shown to be the best way to reach optimal results....IMHO trying to train all yr round without a proper buildup is running suicide
Mon: 50-70mins
Tues: easy longer interval reps done a at high order tempo pace (egs 4-5 x 2kms or 6min off 1-2mins), or aerobic fartlek (see def'n on the next Tues)
Wed: 50-70mins
Thurs: 90mins but pick it up the last 20-30mins or do it on hilly terrain to make it more fartlek oriented.....in other words harder than an easy run, but not like a real workout
Fri" 40-50min really easy
Sat: tempo run 20-50mins
Sunday Long run 90+min
Mon: 50-70min
Tues: Aerobic fartlek 15 up to 45 mins, but make sure that the hardest stuff is below tempo pace…or in other words is aerobic. In general I use a handful of concepts from 3min harder-2min easier, 1-2-3-2-1 mins off 1min, hill fartleks or some sort of longer tempo/fartlek
Wed: 80- 90mins
Thurs: short fartlek or hills (egs monofartlek 20min or less)..the only thing i would say to do more intense than aerobic
Fri: 40mins really easy
Sat: tempo run
Sunday: long run 90+ mins
Throw in some short sprint/form work to keep up the mechanics and voila there it is....
Repeat twice, but on the second week of the second repeat cycle tone it down with no mid week long run or throw out the short fartlek.
Now this doesn't mean this is exactly how you should do it. Some people like to do two slightly harder workouts than I might do (egs long slow intervals/tempo/hills and tempo and a long run).....then so be it. The only reason I put in the shorter fartlek is because I am more a 'speed runner' and like the feel and motivation of doing some slightly shorter/speedier stuff. The key is simply to not do much in the way of harder sessions (egs 3-5km pace) and longer easier sessions.
There many other way to go (I've always liked the 'complex system' of Clohessy/Wardlaw...see more at http://www.sport.monash.edu.au/assets/docs/chris-wardlaws-training-program.pdf, and Bill Squires of long run fartlek style runs mixed in with some hills and tempo runs), but in all honesty it really doesn't matter as long as you mix up a few concepts, don't be in a rush and don't do anything super intense (egs I find I sometimes do variations of long reps like 3mins off 1min one week and 6mins off 2mins the next later in my buildups).
Sunday, November 29, 2009
Living the Life of a Luddite....
....I (we) have been without a home computer for the last few weeks. The only Internet access i had was a at school and I try to use it minimally, therefore that meant really only checking emails. You don't realize how things have changed so much over the last 10 years with people (myself included) who don't know some one's ph number, and use emails a s their main form of communication (hell I've only been using a cell phone since early last year and even then I was forced with our waiting game of the little person who we now know as Carter)
In many respects much has happened during this time, but also very little. My running has been nothing more than maintenance. I don't think i realized how burnt out I was both mentally and physically. I have only been running 4-5 days per week, but it wasn't due to not wanting to get out. I simply kept on falling asleep at times from 6-7 o'clock.
I have had some nice runs (only a couple mellow fartlek workouts) including a great run in Belligham last week. For those who don't know I consider Bellingham to be one of the best places to go for runs anywhere. they have so many hilly trails that hook up with each other that you could go for hours and hours of running. I don't know the trails that well and got lost. I took Kao and only planned on 90 mins but alas we ended up at a wee over 1hr 45. It was nice and hilly so she had no problems keeping up (I only lose her when it's flat, but she gets a good break going up hill).
The day before i also had a dog run with me, but ti wasn't Kao. This friendly husky dog followed and I couldn't get it to go to where I thought it lived. In the end I took the dog back in my vehicle and took ti back to it's owners. It was kinda funny when i showed up and asked them if they owned a husky. they had been looking for it during the length of my run. Just another funny running story for the annals.
In many respects much has happened during this time, but also very little. My running has been nothing more than maintenance. I don't think i realized how burnt out I was both mentally and physically. I have only been running 4-5 days per week, but it wasn't due to not wanting to get out. I simply kept on falling asleep at times from 6-7 o'clock.
I have had some nice runs (only a couple mellow fartlek workouts) including a great run in Belligham last week. For those who don't know I consider Bellingham to be one of the best places to go for runs anywhere. they have so many hilly trails that hook up with each other that you could go for hours and hours of running. I don't know the trails that well and got lost. I took Kao and only planned on 90 mins but alas we ended up at a wee over 1hr 45. It was nice and hilly so she had no problems keeping up (I only lose her when it's flat, but she gets a good break going up hill).
The day before i also had a dog run with me, but ti wasn't Kao. This friendly husky dog followed and I couldn't get it to go to where I thought it lived. In the end I took the dog back in my vehicle and took ti back to it's owners. It was kinda funny when i showed up and asked them if they owned a husky. they had been looking for it during the length of my run. Just another funny running story for the annals.
Monday, November 9, 2009
'Here it goes again'...
....yeah a great video http://www.youtube.com/watch?v=pv5zWaTEVkI&feature=fvst (IMHO the best video I've probably ever seen).....and the theme of my training.
I've gotten to the point where I can at least run again with some semblance of respectability, but I also know there are some big holes. Hence, taking into acct I've gotten some fitness back, along with some better mechanics, I am going to essentially begin from scratch.
Some people like to roll from one phase of training to the next. I've always found it better to view my training as beginning from scratch. I don't know if it's a goal thing, forgetting any previous training/racing (both good or bad) or what, but I've always viewed training as starting from 'ground zero'. It's like I have no stress attached to training and it seems to flow much easier. I also find that it allows me to fully clear my head and have no preconceived notion of expectations...it's simply rebuild and go at it again (although in this case) have the advantage of at least having gotten 2+ mths of reasonable training in play.
It's kinda funny as since 2003 I haven't had an major debilitating injuries, but in the last yr I've had 2 Achilles problems that put me out for quite a while. I can really feel the lack of continuity with the second injury.
For now it's back to the simple grind of some fartleks, tempos and long runs....
Highlights of the week:
BC HS XCs. We had a nice grp of young kids run (mostly gr 8 and 9s) in the BC Jr Invite. It's not an official race, but it sure is great to be able to get the younger athletes into a race that says provincial championship. We had some pleasant surprises with our two gr 8 girls destroy our Jr Girl who had actually qualified for the Open race. On the other side the kid who we think has exceptional talent (gr 9) finished 10th in the Jr Boys race...and he does this off no real training (only soccer). So if we can get them out, mixed in with a few other young athletes our school could have a nice program.
Got picked up by a running room group (Matt Norminton) to to do the infamous H2H. I knew I could only do leg 1, but I was also concerned as i had committed to them before my BC XC debacle. to make matters worse I got my H1N1 shot on Wed and it really messed me up. I could barely run on Wed and Thurs. I still felt bad on Fri night. In the end I ran poorly, but at least I didn't blow up. Better yet I was able to keep the guys in at least 'spitting distance' and they were able to have some other strong runners make up for my 'slowness'. I didn't do haney last yr and I couldn't do the full on follow the car experience as i had to go to BC HS's, but I was able to hook up with some of the guys at the after party.
I've gotten to the point where I can at least run again with some semblance of respectability, but I also know there are some big holes. Hence, taking into acct I've gotten some fitness back, along with some better mechanics, I am going to essentially begin from scratch.
Some people like to roll from one phase of training to the next. I've always found it better to view my training as beginning from scratch. I don't know if it's a goal thing, forgetting any previous training/racing (both good or bad) or what, but I've always viewed training as starting from 'ground zero'. It's like I have no stress attached to training and it seems to flow much easier. I also find that it allows me to fully clear my head and have no preconceived notion of expectations...it's simply rebuild and go at it again (although in this case) have the advantage of at least having gotten 2+ mths of reasonable training in play.
It's kinda funny as since 2003 I haven't had an major debilitating injuries, but in the last yr I've had 2 Achilles problems that put me out for quite a while. I can really feel the lack of continuity with the second injury.
For now it's back to the simple grind of some fartleks, tempos and long runs....
Highlights of the week:
BC HS XCs. We had a nice grp of young kids run (mostly gr 8 and 9s) in the BC Jr Invite. It's not an official race, but it sure is great to be able to get the younger athletes into a race that says provincial championship. We had some pleasant surprises with our two gr 8 girls destroy our Jr Girl who had actually qualified for the Open race. On the other side the kid who we think has exceptional talent (gr 9) finished 10th in the Jr Boys race...and he does this off no real training (only soccer). So if we can get them out, mixed in with a few other young athletes our school could have a nice program.
Got picked up by a running room group (Matt Norminton) to to do the infamous H2H. I knew I could only do leg 1, but I was also concerned as i had committed to them before my BC XC debacle. to make matters worse I got my H1N1 shot on Wed and it really messed me up. I could barely run on Wed and Thurs. I still felt bad on Fri night. In the end I ran poorly, but at least I didn't blow up. Better yet I was able to keep the guys in at least 'spitting distance' and they were able to have some other strong runners make up for my 'slowness'. I didn't do haney last yr and I couldn't do the full on follow the car experience as i had to go to BC HS's, but I was able to hook up with some of the guys at the after party.
Monday, November 2, 2009
20/20 hindsight is a beautiful thing
....just when things seems to be coming along something (sometimes my own fault...sometimes not) have really bit me in the behind this fall. Such was the case this past weekend at BC XC.
My main focus for this fall was simple...stay uninjured, have fun and run Can XC. Except for the injury part I cannot honestly say that these three goals have been met. I find enjoying running is a byproduct of fitness and that will come, but for now it's a grind.
The shocking thing was not that I had an unexpectedly bad race at BC XC, but that I felt near death after about one lap. I ended up dropping out at just under 4km, as I had began feeling somewhat in a daze around 3km, but by the 4km mark I was literally feeling light headed. When I dropped out things even got worse and I felt like I was either going to pass out or be sick. In the end none of those two options occurred, but for the rest of the day I felt like my 'head was in the clouds'. I ended up going to sleep in the afternoon and then sleeping for over 12 hours that night. Even On Sunday I felt better, but when I went for a run I felt lousy again and decided to take the day off work. It was probably a good thing as I slept another 12 hrs and am still somewhat sleep even as I type this post.
One of the things I think I've done well is honestly assess why things have gone poorly in racing/training. In this scenario I can only think that everything over the fall came to a head on Saturday (bad timing). That being a whole lot of factors that I've been ignoring from training, work, coaching, parenting, marriage and just general life (any successful athlete has to have some semblance of selfishness and I have come to realize I have been trying to keep everyone happy, but me...in the end my first priority is only to keep three people and a dog happy). If I take any one of these out of the equation I think I am fine. The warning signs were there earlier in the last couple of weeks (I had to can my long run last Sunday when I woke up with dizzy spells and for some reason I had migraines this past week.... which I never have). I can see how those warning sign had shown themselves now, but at the time I was blind.
The only positive is that things are now much simpler for the rest of this fall (no focus races and HS XC ends this weekend). It's simply training with the odd race to keep me honest....a combination of this and recognizing how I have been spreading myself thin means some things will have to change. I've had life and training stresses impact me before, but I don't think I've ever had this much on my plate...something will have to change.
My main focus for this fall was simple...stay uninjured, have fun and run Can XC. Except for the injury part I cannot honestly say that these three goals have been met. I find enjoying running is a byproduct of fitness and that will come, but for now it's a grind.
The shocking thing was not that I had an unexpectedly bad race at BC XC, but that I felt near death after about one lap. I ended up dropping out at just under 4km, as I had began feeling somewhat in a daze around 3km, but by the 4km mark I was literally feeling light headed. When I dropped out things even got worse and I felt like I was either going to pass out or be sick. In the end none of those two options occurred, but for the rest of the day I felt like my 'head was in the clouds'. I ended up going to sleep in the afternoon and then sleeping for over 12 hours that night. Even On Sunday I felt better, but when I went for a run I felt lousy again and decided to take the day off work. It was probably a good thing as I slept another 12 hrs and am still somewhat sleep even as I type this post.
One of the things I think I've done well is honestly assess why things have gone poorly in racing/training. In this scenario I can only think that everything over the fall came to a head on Saturday (bad timing). That being a whole lot of factors that I've been ignoring from training, work, coaching, parenting, marriage and just general life (any successful athlete has to have some semblance of selfishness and I have come to realize I have been trying to keep everyone happy, but me...in the end my first priority is only to keep three people and a dog happy). If I take any one of these out of the equation I think I am fine. The warning signs were there earlier in the last couple of weeks (I had to can my long run last Sunday when I woke up with dizzy spells and for some reason I had migraines this past week.... which I never have). I can see how those warning sign had shown themselves now, but at the time I was blind.
The only positive is that things are now much simpler for the rest of this fall (no focus races and HS XC ends this weekend). It's simply training with the odd race to keep me honest....a combination of this and recognizing how I have been spreading myself thin means some things will have to change. I've had life and training stresses impact me before, but I don't think I've ever had this much on my plate...something will have to change.
Sunday, October 18, 2009
I swear it was Reider's fault.....
It's been a week of ups and downs ...literally.
Just as i think that things seem to be slowing down something else comes into play. Such was this week. I had Monday off and did a nice easy dbl run, but I had a dep\t meeting On Tues, a XC meet on Wed (where I had to stay longer and get all the gear for the race we're hosting) and parent teacher conferences on Thurs. I swear this week will be better (fingers crossed), but it's not entirely good. Julie is taking a friend of hers down to Maple Falls, which means no Carter and no dug. It will be a quiet place....the only real positive being getting work done, training and a Pro D on Friday. I am still contemplating racing on Sunday, but I am also thinking just get through the season healthy and get ready for indoors (yes indoors).
Kamloops (3 hrs from here) is hosting the Wld Masters (that evil word) Indoors and since I want to get back into track this could be a good short term motivational goal for the next handful of mths (I think my last indoor race was 2003).
I mentioned that last week I had chatted with Albert Reimer who is the XC/distance coach at Western Wash Uni. I used to compete against WWU in the NAIA, but they are now D2. Over the last few years they have really improved and I am sure that is in large part due to Albert. He's one of those character guys that got the most out of his abilities through hard work. You alays knew that if you lined up against Albert that he was going to race as tough as he could, irrelevant of his shape. I also think that the team is beginning to take on some of his character. He said one of the things that has been his greatest bane with his team is pure simple aerobic endurance. Since Al was the consummate harrier it`s no surprise that he mentioned hitting hilly trails (ala Arthur Lydiard and running all year around. it was one of those conversations where many young athletes see the season as the end as opposed to part of the building process. It`s one of those things where some young athletes don`t realize that good optimal distance running is pretty much year round (although that doesn`t mean hammering all yr around). One just hopes that many young runners fall under the influence of Uni coaches like Albert.
My Week:
Mon: AM 68 mins at Silver lke PM 38mins easy
Tues: 3 sets of 6 x 400m off 200m jogs with a 3-3.5min set break. Normally I like grinding this sort of session out based on time with no set break (egs 15-20 x 60 sec hard-med), but the chance to train with the lads overrode `normàlcy`. But it was a nice relaxed session. I ran with Geoff, Jon and Trvor on the first 3 and then dropped it down the second half. It was consistent and solid.
Wed: 64 mins plus 6 mins transition drills
Thurs: Student teach conferences and I didn`t get hm til late (these days really destroy you mentally). I ended up not running til almost 9 and did a mini monfartlek (took out the 90s) just to keep things honest (but i felt terrible)
Fri: 66 mins with dug (it`s the first run she`s been with me since being on seizure meds) plus 4mins transition
Sat: At Stanley Park...The plan was alternating 1000s (flat) with 2 x 500 (hilly). But on the first set of 500s Geoff Reid almost went down and I was in behind. I tried to not run him over and went down. I didn`t think it was that hard but the rest of the workout was a real struggle. Later in the day I could really feel my lower back and assumed that I had jammed by back or that it had tightened up when i fell. Even this morning it was really stiff.
Sunday: 2 hr 12 mins....I read an email from Dick at 9:10 (I fell asleep early on Sat...I should have know better) that some people were running at 9....oops....I headed down to Bby Lake around 9:40 and eventually hooked up with Trevor, Steve and Jon. About 5mins into the run Steve took off and I ran with T and J for the rest of the lap, did a half lap and hit the SFU trails. I accidentally messed up my watch and ended up running about 10min longer than planned, but alas not an entirely bad thing...
...all i want now is a nice standard week of training with no ìssues`.....
Just as i think that things seem to be slowing down something else comes into play. Such was this week. I had Monday off and did a nice easy dbl run, but I had a dep\t meeting On Tues, a XC meet on Wed (where I had to stay longer and get all the gear for the race we're hosting) and parent teacher conferences on Thurs. I swear this week will be better (fingers crossed), but it's not entirely good. Julie is taking a friend of hers down to Maple Falls, which means no Carter and no dug. It will be a quiet place....the only real positive being getting work done, training and a Pro D on Friday. I am still contemplating racing on Sunday, but I am also thinking just get through the season healthy and get ready for indoors (yes indoors).
Kamloops (3 hrs from here) is hosting the Wld Masters (that evil word) Indoors and since I want to get back into track this could be a good short term motivational goal for the next handful of mths (I think my last indoor race was 2003).
I mentioned that last week I had chatted with Albert Reimer who is the XC/distance coach at Western Wash Uni. I used to compete against WWU in the NAIA, but they are now D2. Over the last few years they have really improved and I am sure that is in large part due to Albert. He's one of those character guys that got the most out of his abilities through hard work. You alays knew that if you lined up against Albert that he was going to race as tough as he could, irrelevant of his shape. I also think that the team is beginning to take on some of his character. He said one of the things that has been his greatest bane with his team is pure simple aerobic endurance. Since Al was the consummate harrier it`s no surprise that he mentioned hitting hilly trails (ala Arthur Lydiard and running all year around. it was one of those conversations where many young athletes see the season as the end as opposed to part of the building process. It`s one of those things where some young athletes don`t realize that good optimal distance running is pretty much year round (although that doesn`t mean hammering all yr around). One just hopes that many young runners fall under the influence of Uni coaches like Albert.
My Week:
Mon: AM 68 mins at Silver lke PM 38mins easy
Tues: 3 sets of 6 x 400m off 200m jogs with a 3-3.5min set break. Normally I like grinding this sort of session out based on time with no set break (egs 15-20 x 60 sec hard-med), but the chance to train with the lads overrode `normàlcy`. But it was a nice relaxed session. I ran with Geoff, Jon and Trvor on the first 3 and then dropped it down the second half. It was consistent and solid.
Wed: 64 mins plus 6 mins transition drills
Thurs: Student teach conferences and I didn`t get hm til late (these days really destroy you mentally). I ended up not running til almost 9 and did a mini monfartlek (took out the 90s) just to keep things honest (but i felt terrible)
Fri: 66 mins with dug (it`s the first run she`s been with me since being on seizure meds) plus 4mins transition
Sat: At Stanley Park...The plan was alternating 1000s (flat) with 2 x 500 (hilly). But on the first set of 500s Geoff Reid almost went down and I was in behind. I tried to not run him over and went down. I didn`t think it was that hard but the rest of the workout was a real struggle. Later in the day I could really feel my lower back and assumed that I had jammed by back or that it had tightened up when i fell. Even this morning it was really stiff.
Sunday: 2 hr 12 mins....I read an email from Dick at 9:10 (I fell asleep early on Sat...I should have know better) that some people were running at 9....oops....I headed down to Bby Lake around 9:40 and eventually hooked up with Trevor, Steve and Jon. About 5mins into the run Steve took off and I ran with T and J for the rest of the lap, did a half lap and hit the SFU trails. I accidentally messed up my watch and ended up running about 10min longer than planned, but alas not an entirely bad thing...
...all i want now is a nice standard week of training with no ìssues`.....
Thursday, October 15, 2009
Racing...we talkin bout racing.....
Yep I actually raced on the weekend. I cannot say it was pretty, but it was fun...kinda. I felt after 2 weeks of doing some semblance of intervals that I'd jump in a race. Originally, I had planned on the Royal Victoria 8km, but we had plans to go down to Maple Falls for Thanksgiving.
I ended up running the western Washington Uni XC race. I've done the race before, but not for a while. It often interfered with some other races, but it was great to get down to Bellingham and see some people who I haven't seen for a while (WWU coaches Al Reimer, Bill Roe and Pee Wee). I had an interesting chat with Albert I'll post next time. I even bumped into (old guys will remember this name) the infamous Mike Lynes. Even UBC was there, so I knew I had to at least try and put in a honest effort against the young bucks. The final clincher was masters star Tony Young was there so I had to counter both old and Young (no pun intended).
I went out mellow and worked my way to the front after about a km. I felt great, but as soon as that happened I felt terrible. Although i had a planned down week I hadn't rested for the race (I did some hills on Thurs and out in a 7-8 miler on Friday night...I really hated that Friday run from 10-25mins of the race). In the end I hung on a couple of UBC guys (I still have some semblance of pride and ego in racing) and had a decent last mile with a good solid stride (although I had a 1:52 800m guys clipping at my heels). I ended up in 17th (I think) just over 33:20. The winner was 31:40ish (I think).
The race at least gave me an indication of where I am progressing. Two - three weeks ago i wouldn't have been lucky to go under 35mins on the course, so if I can get that sort of progression for BC XCs I'll be okay.
Mon: off...why...i just felt like not running..
Tues: 8 x 800m off 2 1/2 mins. Felt pretty good
Wed: legs felt a little beat up and simply put in a 70min run...easy
Thurs: Hills (20mins) of 4 x 20 sec -4 x 35 sec- 4 x 20 sec, etc....)
Fri: 53 mins easy
Sat: AM race 10km XC PM 38mins
Sun: AM 66 mins PM 35 mins
I ended up running the western Washington Uni XC race. I've done the race before, but not for a while. It often interfered with some other races, but it was great to get down to Bellingham and see some people who I haven't seen for a while (WWU coaches Al Reimer, Bill Roe and Pee Wee). I had an interesting chat with Albert I'll post next time. I even bumped into (old guys will remember this name) the infamous Mike Lynes. Even UBC was there, so I knew I had to at least try and put in a honest effort against the young bucks. The final clincher was masters star Tony Young was there so I had to counter both old and Young (no pun intended).
I went out mellow and worked my way to the front after about a km. I felt great, but as soon as that happened I felt terrible. Although i had a planned down week I hadn't rested for the race (I did some hills on Thurs and out in a 7-8 miler on Friday night...I really hated that Friday run from 10-25mins of the race). In the end I hung on a couple of UBC guys (I still have some semblance of pride and ego in racing) and had a decent last mile with a good solid stride (although I had a 1:52 800m guys clipping at my heels). I ended up in 17th (I think) just over 33:20. The winner was 31:40ish (I think).
The race at least gave me an indication of where I am progressing. Two - three weeks ago i wouldn't have been lucky to go under 35mins on the course, so if I can get that sort of progression for BC XCs I'll be okay.
Mon: off...why...i just felt like not running..
Tues: 8 x 800m off 2 1/2 mins. Felt pretty good
Wed: legs felt a little beat up and simply put in a 70min run...easy
Thurs: Hills (20mins) of 4 x 20 sec -4 x 35 sec- 4 x 20 sec, etc....)
Fri: 53 mins easy
Sat: AM race 10km XC PM 38mins
Sun: AM 66 mins PM 35 mins
Sunday, October 4, 2009
'Grind.....'
..that's the sound of my training.....pure and simple it's a grind. But I can feel things happening (if slowly) so i hope that's a good sign.
It's been another busy week, but that's been more due to school cross country. We normally have races on Mondays, but the schedule has been all over the place. We had a Surrey race on Thurs, a pseudo club meet on Saturday and another race on Monday, but then we don't go again for two Wednesdays. We are even hosting our own race this year (apparently I get to create the course so beware....).
We have a nice grp of kids who come consistently and then of course the one who don't. Unfortunately, most of the really talented kids haven't been coming out. That drives me nuts when you can see a kid who would be a better runner than soccer, hockey, basketball player, but then again I would have rather been a hockey player (but 130lb hockey players don't exactly go far in this world).
But alas we seem to have possibly gained a star 8th grader. Kid won our Terry Fox run and we got him to come out for this weeks race. He placed 2nd, but it was to a club kid who trains consistently. Best part is he's a little guy who plays hockey (I don't know anyone like that), but obviously has some talent. We'll see.....
My week has been another simple week (how I like it) of long reps, hills, tempo and long run.
Mon: 68mins easy
Tues: 1600-1200-800-1600-1200-800 off 200m jogs (not pretty but i knew that was going to happen when I woke up that morning
Wed: 62min plus 8mins of 'transition/circuit'.
Thurs: Hills - We had a race that day so I ended up running in the dark on a road near my house Hills...the idea was to get in alternating circuits of 4 x 20 sec and 5 x 50+ sec hills and if felt good then add on a few mins for 30 sec hills)- 4 x 20 sec hill - 5 x 50+ sec hill - 4 x 20 sec hill - 5 x 50+sec hill - 3 x 30 sec hill - 4 x 20 sec hill
Fri: 60mins plus 5 min transition
sat: AM (whooohoo a double....)33min and then took some students down the Pre BC HS Xc race....
PM by the time I got home I was tired and ended up running down to a lit gravel trail near my house. The idea was to run out 15mins take 1min rest and then run back in a 10mins - 1min rest, take off from the exact spot and then 5mins. If i did it properly then I would be a exactly the same spot I started in....and I think I was 1meter short (seriously). The workout felt good, but the warm down felt like hell....
Sunday: me and Carta hung out all morning and I didn't get my run in til mid afternoon. A nice 2 hr and 8min around the SFU trails. Surprisingly the legs felt decent and the run was at an easy effort, but good clip.
In total around 90miles on 8 sessions...but in reality 85 off 7 sessions.
It's been another busy week, but that's been more due to school cross country. We normally have races on Mondays, but the schedule has been all over the place. We had a Surrey race on Thurs, a pseudo club meet on Saturday and another race on Monday, but then we don't go again for two Wednesdays. We are even hosting our own race this year (apparently I get to create the course so beware....).
We have a nice grp of kids who come consistently and then of course the one who don't. Unfortunately, most of the really talented kids haven't been coming out. That drives me nuts when you can see a kid who would be a better runner than soccer, hockey, basketball player, but then again I would have rather been a hockey player (but 130lb hockey players don't exactly go far in this world).
But alas we seem to have possibly gained a star 8th grader. Kid won our Terry Fox run and we got him to come out for this weeks race. He placed 2nd, but it was to a club kid who trains consistently. Best part is he's a little guy who plays hockey (I don't know anyone like that), but obviously has some talent. We'll see.....
My week has been another simple week (how I like it) of long reps, hills, tempo and long run.
Mon: 68mins easy
Tues: 1600-1200-800-1600-1200-800 off 200m jogs (not pretty but i knew that was going to happen when I woke up that morning
Wed: 62min plus 8mins of 'transition/circuit'.
Thurs: Hills - We had a race that day so I ended up running in the dark on a road near my house Hills...the idea was to get in alternating circuits of 4 x 20 sec and 5 x 50+ sec hills and if felt good then add on a few mins for 30 sec hills)- 4 x 20 sec hill - 5 x 50+ sec hill - 4 x 20 sec hill - 5 x 50+sec hill - 3 x 30 sec hill - 4 x 20 sec hill
Fri: 60mins plus 5 min transition
sat: AM (whooohoo a double....)33min and then took some students down the Pre BC HS Xc race....
PM by the time I got home I was tired and ended up running down to a lit gravel trail near my house. The idea was to run out 15mins take 1min rest and then run back in a 10mins - 1min rest, take off from the exact spot and then 5mins. If i did it properly then I would be a exactly the same spot I started in....and I think I was 1meter short (seriously). The workout felt good, but the warm down felt like hell....
Sunday: me and Carta hung out all morning and I didn't get my run in til mid afternoon. A nice 2 hr and 8min around the SFU trails. Surprisingly the legs felt decent and the run was at an easy effort, but good clip.
In total around 90miles on 8 sessions...but in reality 85 off 7 sessions.
Friday, October 2, 2009
falling asleep on the couch....
..is not conducive to getting things done at night. The last few weeks have been really busy and when they are not I am trying to spend every second with Carter before he goes to sleep. As a result I've been falling asleep on the couch, waking up in the middle of the night and then having a lousy sleep til I get up for work.....I am my own worst enemy.....
Things are settling into place, but then again when that seems to be happening something else seems to take it's place.
Training has been solid, although not spectacular. I do not get back into racing shape easily, but then again it's also some of the training choices I make. Some people gradually build up volume. I have found the opposite, at least in regards to hitting my 'sweet spot'. I tend to keep the volume at a decent level, and let the workouts fall where they may. It means some really ugly days at first, but some much much better days later on. The only issue is in having enough time to actually have the training adaptation to occur.
That's kinda where I am right now. I am supposed to be racing at a decent level in the next 2-4 weeks, but with my recent session things look well downright ugly....but as always there is hope that I am simply tired.
Last week was my first real week of intervals, but the greater stress was a hill session i did last Tues. Normally the hills would have been on Thurs or Sat, but the long intervals came down on a Thurs and I did my hills on a Tues. They felt great, but the next day I knew I had bit off a bit more than I could chew as my run was brutal and by Thurs I could feel my legs were pretty beaten up.
Then on Sat I did a nice tempo but we were at our new place and I couldn't find any dirt trails. Therefore I ended up doing it on the roads. Normally that would be a huge deal, except that I hadn't done any real run on the roads longer than 20 mins (as part of some longer run). My legs went from kinda beaten up to totally beaten up and by the next round of long reps I knew it was going to be messy. But at least things were consistent from beginning to end.
That's one thing I have come to accept...the process isn't always pretty, but ti's better to have crappy session and keep up the volume than have great workouts, but having backed off. Now it's simply hoping the legs come around in time.
Things are settling into place, but then again when that seems to be happening something else seems to take it's place.
Training has been solid, although not spectacular. I do not get back into racing shape easily, but then again it's also some of the training choices I make. Some people gradually build up volume. I have found the opposite, at least in regards to hitting my 'sweet spot'. I tend to keep the volume at a decent level, and let the workouts fall where they may. It means some really ugly days at first, but some much much better days later on. The only issue is in having enough time to actually have the training adaptation to occur.
That's kinda where I am right now. I am supposed to be racing at a decent level in the next 2-4 weeks, but with my recent session things look well downright ugly....but as always there is hope that I am simply tired.
Last week was my first real week of intervals, but the greater stress was a hill session i did last Tues. Normally the hills would have been on Thurs or Sat, but the long intervals came down on a Thurs and I did my hills on a Tues. They felt great, but the next day I knew I had bit off a bit more than I could chew as my run was brutal and by Thurs I could feel my legs were pretty beaten up.
Then on Sat I did a nice tempo but we were at our new place and I couldn't find any dirt trails. Therefore I ended up doing it on the roads. Normally that would be a huge deal, except that I hadn't done any real run on the roads longer than 20 mins (as part of some longer run). My legs went from kinda beaten up to totally beaten up and by the next round of long reps I knew it was going to be messy. But at least things were consistent from beginning to end.
That's one thing I have come to accept...the process isn't always pretty, but ti's better to have crappy session and keep up the volume than have great workouts, but having backed off. Now it's simply hoping the legs come around in time.
Saturday, September 19, 2009
I hate school....
..well the first 2 weeks....well okay that a combination of life situations.
After a nice week of training (just under 90 miles) the 2nd week of school came about and with it came unexpected situations. On Monday we had our first real Xc school practice and I came home exhausted. I fell asleep for an hour and when I awoke I figured after hitting over 2 hrs the day before and not having taken a day off over the last few weeks I would take one off. This wouldn't have been a big issue except that i found out late Mon night that we had to do our paperwork for our new summer place onj Tuesday night or wait another week. I had planned on getting in some decent longer intervals with the lads, but that went out the window (I ended up doing my more traditional hills circuit buildup session).
In 20/20 that wasn't an entirely bad thing, but I forgot that Julie had bought us Keith Urban tickets for Wed night so that made a 3rd night of just getting some basic training. Once again not a big deal as I got in a 10 miler, but on Thurs we had our first school XC meet and I didn't get home til after 6 and fell asleep at 7 and woke at midnight....yeah so much for the planned short fartlek.
Another day off meant my already planned won week was simply going downhill. I rebounded today with a nice 18km run on Fri an 8km morning run and a nice 'tweener' fartlek session On Sat night. if the legs feel decent then I will try for another 2 hr easy run......if not then a shorter run and another session later Sunday (hopefully the gym)....
Here's to some more routine next week...no reason for it not to be back to normal.....at least this week was supposed to be easier......
After a nice week of training (just under 90 miles) the 2nd week of school came about and with it came unexpected situations. On Monday we had our first real Xc school practice and I came home exhausted. I fell asleep for an hour and when I awoke I figured after hitting over 2 hrs the day before and not having taken a day off over the last few weeks I would take one off. This wouldn't have been a big issue except that i found out late Mon night that we had to do our paperwork for our new summer place onj Tuesday night or wait another week. I had planned on getting in some decent longer intervals with the lads, but that went out the window (I ended up doing my more traditional hills circuit buildup session).
In 20/20 that wasn't an entirely bad thing, but I forgot that Julie had bought us Keith Urban tickets for Wed night so that made a 3rd night of just getting some basic training. Once again not a big deal as I got in a 10 miler, but on Thurs we had our first school XC meet and I didn't get home til after 6 and fell asleep at 7 and woke at midnight....yeah so much for the planned short fartlek.
Another day off meant my already planned won week was simply going downhill. I rebounded today with a nice 18km run on Fri an 8km morning run and a nice 'tweener' fartlek session On Sat night. if the legs feel decent then I will try for another 2 hr easy run......if not then a shorter run and another session later Sunday (hopefully the gym)....
Here's to some more routine next week...no reason for it not to be back to normal.....at least this week was supposed to be easier......
Sunday, September 13, 2009
Good news.....Sad news
....funny news......
I was recently reading an online article from Greg McMillan (http://www.runningtimes.com/Article.aspx?ArticleID=17252) where he wrote about some of the differences between runners (FT vs ST) and how workouts need to both look at strengths and weaknesses. Although I don't really disagree with him from a physiological perspective I found my self looking at his arguments from a different view (me...no way...)
The one area I felt he failed to consider was how sometimes workouts need to be tailored to the mental strengths and weaknesses of the athlete. I know for me I need both mental and physical workouts rather tha simply one. Probably the best example for me was with threshold workouts. I do a variety of different styles of tempos from your most basic egs 20mins-30mins, etc.....to an old Harry Wilson/Steve Ovett classic of 6-10 x 3mins off 30 sec to change of pace tempos egs 2-3 x 15mins of accelerating every 5mins.
That's the one thing I have always disagreed with from the 'bible' (Once a Runner) and that was the idea of always running the same routes. It's not that I don't often do the same daily routes, but that's more for convenience, rather than want. I actually like variation (which probably explains my delight in fartlek style running of all sorts). Much like wanting different places to run I also find that doing different tempos keep me much more motivated (although when it comes to track intervals that is a completely different story).
The other area I had some concerns with in McMillan's article was how sometimes meeting the physical needs of the athlete can also be a recipe for problems if 1) the athlete isn't capable of doing the session properly or (and often overlooked) how the athlete can actually hurt themselves because they have the mental abilities to hammer themselves into the ground. For egs I am a terrible time trialer and need the excitement of races to run properly, but others have the ability to go hard by themselves and continually override the signs their body may be sending them. For a race that's great...for a workout...sometimes yes...sometimes no. It's just another consideration in the grand 'training soup'......
Here's my good news....bad news....
Good:
Some semblance of a running routine. Once I get into a full routine then things always seem to fall into place. i even did some decent structured workouts
Carter is a 'tank' . Not my words......
We bought a place down in the ol USA (may be a great training place with trails straight nearby and we have an outdoor pool for any pool running) near Mt Baker
Cross Country has started (both my own and the school season). We had 20-30 kids show up for our Xc meetings. Some talented kids too, but we'll see if they stay (even may have an Ethiopian ringer)
Got in a 2 hr run...not fast...but no problems doing it either
Carter generally sleeps through the night
Bad:
The school year has started....well that's kinda good, but we had a lousy (boring) summer....here's to a good fall (the new place should help that). I takes me at least 2-3 weeks to get back into a teaching rhythm, but my classes seem good right now.....(fingers crossed)
Kao possibly has seizures/epilepsy. Long story, but she showed some dizzy spells and we had a few tests. Not 100% sure it's seizures, but the Doc thinks it is. She's on meds now and may be up to full running again in a couple of weeks
Carter sometimes wakes up in the middle of the night (more impact on Julie rather than me)
I was recently reading an online article from Greg McMillan (http://www.runningtimes.com/Article.aspx?ArticleID=17252) where he wrote about some of the differences between runners (FT vs ST) and how workouts need to both look at strengths and weaknesses. Although I don't really disagree with him from a physiological perspective I found my self looking at his arguments from a different view (me...no way...)
The one area I felt he failed to consider was how sometimes workouts need to be tailored to the mental strengths and weaknesses of the athlete. I know for me I need both mental and physical workouts rather tha simply one. Probably the best example for me was with threshold workouts. I do a variety of different styles of tempos from your most basic egs 20mins-30mins, etc.....to an old Harry Wilson/Steve Ovett classic of 6-10 x 3mins off 30 sec to change of pace tempos egs 2-3 x 15mins of accelerating every 5mins.
That's the one thing I have always disagreed with from the 'bible' (Once a Runner) and that was the idea of always running the same routes. It's not that I don't often do the same daily routes, but that's more for convenience, rather than want. I actually like variation (which probably explains my delight in fartlek style running of all sorts). Much like wanting different places to run I also find that doing different tempos keep me much more motivated (although when it comes to track intervals that is a completely different story).
The other area I had some concerns with in McMillan's article was how sometimes meeting the physical needs of the athlete can also be a recipe for problems if 1) the athlete isn't capable of doing the session properly or (and often overlooked) how the athlete can actually hurt themselves because they have the mental abilities to hammer themselves into the ground. For egs I am a terrible time trialer and need the excitement of races to run properly, but others have the ability to go hard by themselves and continually override the signs their body may be sending them. For a race that's great...for a workout...sometimes yes...sometimes no. It's just another consideration in the grand 'training soup'......
Here's my good news....bad news....
Good:
Some semblance of a running routine. Once I get into a full routine then things always seem to fall into place. i even did some decent structured workouts
Carter is a 'tank' . Not my words......
We bought a place down in the ol USA (may be a great training place with trails straight nearby and we have an outdoor pool for any pool running) near Mt Baker
Cross Country has started (both my own and the school season). We had 20-30 kids show up for our Xc meetings. Some talented kids too, but we'll see if they stay (even may have an Ethiopian ringer)
Got in a 2 hr run...not fast...but no problems doing it either
Carter generally sleeps through the night
Bad:
The school year has started....well that's kinda good, but we had a lousy (boring) summer....here's to a good fall (the new place should help that). I takes me at least 2-3 weeks to get back into a teaching rhythm, but my classes seem good right now.....(fingers crossed)
Kao possibly has seizures/epilepsy. Long story, but she showed some dizzy spells and we had a few tests. Not 100% sure it's seizures, but the Doc thinks it is. She's on meds now and may be up to full running again in a couple of weeks
Carter sometimes wakes up in the middle of the night (more impact on Julie rather than me)
Thursday, August 27, 2009
sniffle...sniffle....
How do you get a cold in August???? I somehow have and it has completely sapped me of energy. I was finally beginning to run pain free and get in some decent miles when I get a few sneezes and then all of a sudden my nose is like a hydrant.
Sometimes timing is everything and I cannot figure out whether this cold is good or bad. I only have another week and a half til school begins and my nephew is down at the coast (they went to the PNE today while i went to sleep. But it may be a bit of a sign as I figured I was in the 80 mile range last week (not workouts, just runs), which was a bit of a jump. I felt great all last week in every sense of the word (I got in an hr and 40 mins at the SFU trails) and was even planning my early season fartlek and tempo workouts.
Of the many things I've lean red as I've gotten older is not try and hammer thru sickness....back off yes, hammer no.... the worst part is that I was finally chomping at the bit to get in some harder stuff, but that will have to wait at least another day.
On a side not is a presentation I am doing at the UBC XC team camp this year. I realized when I sat down to think what is relevant to a young collegiate athlete I thought back to when I first began running and remembered what a complete idiot I was (in every sense of the word). I emailed a few of the guys who have gone thru the UBC system the last few years and asked them about direction. They were really helpful, but I also fear that I may go to the extreme of things.
Basically I've picked a few things from here and there to hopefully create a coherent presentation from their attitudes and the basics of training. Mostly I looked at the 'larger picture' items and tried to relate the to mistakes I made myself and often see other young athletes making. As always I worry that my bluntness will get me in trouble, but I hope they appreciate the honesty. It's one thing I can look at any things in 20/20 hindsight and I don't think a lot of younger athletes get a chance to always be fully conscious of how they need to approach running to achieve even a reasonable level of success.
Sometimes timing is everything and I cannot figure out whether this cold is good or bad. I only have another week and a half til school begins and my nephew is down at the coast (they went to the PNE today while i went to sleep. But it may be a bit of a sign as I figured I was in the 80 mile range last week (not workouts, just runs), which was a bit of a jump. I felt great all last week in every sense of the word (I got in an hr and 40 mins at the SFU trails) and was even planning my early season fartlek and tempo workouts.
Of the many things I've lean red as I've gotten older is not try and hammer thru sickness....back off yes, hammer no.... the worst part is that I was finally chomping at the bit to get in some harder stuff, but that will have to wait at least another day.
On a side not is a presentation I am doing at the UBC XC team camp this year. I realized when I sat down to think what is relevant to a young collegiate athlete I thought back to when I first began running and remembered what a complete idiot I was (in every sense of the word). I emailed a few of the guys who have gone thru the UBC system the last few years and asked them about direction. They were really helpful, but I also fear that I may go to the extreme of things.
Basically I've picked a few things from here and there to hopefully create a coherent presentation from their attitudes and the basics of training. Mostly I looked at the 'larger picture' items and tried to relate the to mistakes I made myself and often see other young athletes making. As always I worry that my bluntness will get me in trouble, but I hope they appreciate the honesty. It's one thing I can look at any things in 20/20 hindsight and I don't think a lot of younger athletes get a chance to always be fully conscious of how they need to approach running to achieve even a reasonable level of success.
Thursday, August 20, 2009
Dirty Harry was a bad bad man....
.....someone may wonder how can Dirty Harry and running have so much in common, but my obtuse mind works wonders when I am actually back and running. Now don’t me wrong I love the Dirty Harry movies. This is one of those times. In the various Dirty Harry movies he was always a guy who bucked the rules and system and ignored what ohers told him . He also had some of the best quote from his ‘Do I feel lucky’ punk (http://www.youtube.com/watch?v=daFb3J-cwLg&feature=related) to ‘Make my day’ (,http://www.youtube.com/watch?v=o6-Snl4a1RI) .
The quote I want to focus on is his also famous, but one the character of Harry Callahan often contradicted in his actions, was ‘A man’s got to know his limitations’ (http://www.youtube.com/watch?v=cZNlraF0xec). If anything I’ve come to realize as I got older was that one of the reasons I never stopped running was that I refused to set limits on what I was doing and what society said I should be doing. There was always that little thing in me that said you can somehow learn something from this situation. I think that’s what Brett Favre is going through in his various comebacks... he simply likes what he is doing.
It’s not that I expected to go out and win every race or set world records (to the contrary), but I always recognized that pushing limits and boundaries was something that really motivated me. So if that meant trying to run competitively at an age when most people have given up or coming back from an injury or simply seeing what sort of stresses I could put my body through then that was something that I saw as a challenge.
I was lucky in that even in the bad times I always was able to have some performance that kept me going and trying. It was then that the decision of what I was doing never really became a question. It had already been answered.
I can look back on things in 20/20 hindsight realized that some of my performances in my 30’s were a direct result of ignoring Dirty Harry’s famous words. If I had listened to him there is little doubt that I would not have achieved any tangible results or made any teams. But more relevant is that I would have lost out on so many great experiences. From such things as travelling, learning from winning/losing/trying/giving up, making friends and mostly the day to day enjoyment of grinding it out I learned many things about myself that I would have never found out if I had packed it in.
I remember a story from a few years back when Bob Kennedy was trying to overcome injuries and race successfully over 10km. He was being advised by famed miler Marcus O’Sullivan who told him to try and comeback because he had also done the same thing in his mid 30s and that it was during this time that he appreciated running and more importantly had learned the most about the sport and himself.
There are times when packing it in becomes a lifestyle choice or something that you forced into, but if you create those ‘limitations’ then remember that sometimes you may lose something that you can never get back. So don't listen to Dirty harry....instead do as he did and buck the system. You just might surprise yourself.
The quote I want to focus on is his also famous, but one the character of Harry Callahan often contradicted in his actions, was ‘A man’s got to know his limitations’ (http://www.youtube.com/watch?v=cZNlraF0xec). If anything I’ve come to realize as I got older was that one of the reasons I never stopped running was that I refused to set limits on what I was doing and what society said I should be doing. There was always that little thing in me that said you can somehow learn something from this situation. I think that’s what Brett Favre is going through in his various comebacks... he simply likes what he is doing.
It’s not that I expected to go out and win every race or set world records (to the contrary), but I always recognized that pushing limits and boundaries was something that really motivated me. So if that meant trying to run competitively at an age when most people have given up or coming back from an injury or simply seeing what sort of stresses I could put my body through then that was something that I saw as a challenge.
I was lucky in that even in the bad times I always was able to have some performance that kept me going and trying. It was then that the decision of what I was doing never really became a question. It had already been answered.
I can look back on things in 20/20 hindsight realized that some of my performances in my 30’s were a direct result of ignoring Dirty Harry’s famous words. If I had listened to him there is little doubt that I would not have achieved any tangible results or made any teams. But more relevant is that I would have lost out on so many great experiences. From such things as travelling, learning from winning/losing/trying/giving up, making friends and mostly the day to day enjoyment of grinding it out I learned many things about myself that I would have never found out if I had packed it in.
I remember a story from a few years back when Bob Kennedy was trying to overcome injuries and race successfully over 10km. He was being advised by famed miler Marcus O’Sullivan who told him to try and comeback because he had also done the same thing in his mid 30s and that it was during this time that he appreciated running and more importantly had learned the most about the sport and himself.
There are times when packing it in becomes a lifestyle choice or something that you forced into, but if you create those ‘limitations’ then remember that sometimes you may lose something that you can never get back. So don't listen to Dirty harry....instead do as he did and buck the system. You just might surprise yourself.
Tuesday, August 11, 2009
Science vs Nature
I have been nitpicking at this one for over a week. getting a few sentences here and there and generally forgetting about it. But I also realized that in my own running this has been a central push and pull about the philosophy of how one should approach their running.
Over the years I have had enough revelations and tried enough things that you get down to the basics (more about that in the future) in running. One of those own questions and battles in myself have revolved around structure vs. running free or as I often see it Franz Stampfl vs. the “Stotan” or better described as Stampfl vs. Percy Cerutty. Although a debate that began in the 50s and 60s, this is a debate that is as relevant now as it was in the past.
For those who don’t know Franz Stampfl was an Austrian coach who had gained his fame while helping Roger Bannister get under 4mins for the mile, while Cerutty was an Australian coach, who had worked with John Landy (although before the Empire Games Landy had left him. Where these two would really come into conflict, hence the idea behind this post, was when Stampfl moved to Australia and came into direct conflict with both Cerutty and his most famous athlete Herb Elliott (the only undefeated major miler of all time and arguably the greatest 1500/miler runner of all time).
What makes their story so interesting if how each approached the sport and their athletes. Stampfl was by all accounts a very scientific and quiet coach. He advocated a very organized and structured training pattern that was dominated by interval work and hitting certain splits around the track.
Cerutty on the other side felt that humans were animals and as such needed to run ‘freely’. His philosophy was based upon his creation of the term ‘stotan’ or a combination being both stoic and leading Spartan lifestyle. He felt that if u ran like a natural animal and ran against pain (rather than in a structured manner like around a track) then you would achieve your greatest successes. He advocated sand running, fartlek style running (based upon the great Gustav Holmer and successes of the two Swede milers Arne Andersson and Gunder Hagg who had come so close to breaking the once impregnable 4 min mile). He believed that if one runs around the track in training then that took away some of one’s natural love for running. He also felt that you should hate your opponent as your main goal was to beat them in a race so why should you be nice to them off the track. He did wild things like waving a towel if Elliott was on wld record pace and often led philosophical discussion on famous philosophers such as Nietzsche who was famous for his ‘what doesn’t kill you will only make you stronger’).
Cerutty’s greatest athlete was the legendary Herb Elliott. Elliott went undefeated as a Sr athlete (he lost once in grade school to an older boy) in the mile/1500m. He set a time that IMHO is the single greatest race ever run, and is still considered wld class, at the 1960 Olympics when he ran 3:35 (closing in 1:52 on a cinder track) and won by the largest margin in Olympic history (still I think). Elliott’s ability to make himself puke and run himself into submission is legendary.
Where the Cerutty vs. Stampfl rivalry really began was with Elliott’s greatest Aussie rival Merv Lincoln. Lincoln was probably one of the top few milers in the world, but never could beat Elliott. But more relevant was that Lincoln was coached by....Stampfl, who had come to live in Australia after Bannister’s successes. Of course not only did Cerutty’s ‘them vs. us’ attitude cause problems, but his attitude of ‘natural running’ was in direct contrast to Stampfl’s scientific attitude. Hence the argument of who produced the better system of producing runners. In then end many saw Cerutty as a crackpot, but to this day Elliott still sees his basic attitude of challenging oneself and running through barriers as the key to success.
So the question is...are you a Stampfl (science and structure) or a Cerutty (free and natural)? I know for me I’ve gone through episodes of both over the years. And in both cases I got into trouble and learned much all at the same time. In the end I decided that at heart I was more like Cerutty, but that at times I need to fall back on the basics and force structure on myself. More relevant came when I ended up doing a bit more coaching/advising. Some want and need someone to be more Stampfl in their approach (structure, told what to do, science) while others want and need someone to treat them like Cerutty did to Elliott on a regular basis (challenge, philosophical, more ‘art’ in coaching). In then end you need to find out if you want and need one or the other more/less...... if you can then running is far more enjoyable.
Over the years I have had enough revelations and tried enough things that you get down to the basics (more about that in the future) in running. One of those own questions and battles in myself have revolved around structure vs. running free or as I often see it Franz Stampfl vs. the “Stotan” or better described as Stampfl vs. Percy Cerutty. Although a debate that began in the 50s and 60s, this is a debate that is as relevant now as it was in the past.
For those who don’t know Franz Stampfl was an Austrian coach who had gained his fame while helping Roger Bannister get under 4mins for the mile, while Cerutty was an Australian coach, who had worked with John Landy (although before the Empire Games Landy had left him. Where these two would really come into conflict, hence the idea behind this post, was when Stampfl moved to Australia and came into direct conflict with both Cerutty and his most famous athlete Herb Elliott (the only undefeated major miler of all time and arguably the greatest 1500/miler runner of all time).
What makes their story so interesting if how each approached the sport and their athletes. Stampfl was by all accounts a very scientific and quiet coach. He advocated a very organized and structured training pattern that was dominated by interval work and hitting certain splits around the track.
Cerutty on the other side felt that humans were animals and as such needed to run ‘freely’. His philosophy was based upon his creation of the term ‘stotan’ or a combination being both stoic and leading Spartan lifestyle. He felt that if u ran like a natural animal and ran against pain (rather than in a structured manner like around a track) then you would achieve your greatest successes. He advocated sand running, fartlek style running (based upon the great Gustav Holmer and successes of the two Swede milers Arne Andersson and Gunder Hagg who had come so close to breaking the once impregnable 4 min mile). He believed that if one runs around the track in training then that took away some of one’s natural love for running. He also felt that you should hate your opponent as your main goal was to beat them in a race so why should you be nice to them off the track. He did wild things like waving a towel if Elliott was on wld record pace and often led philosophical discussion on famous philosophers such as Nietzsche who was famous for his ‘what doesn’t kill you will only make you stronger’).
Cerutty’s greatest athlete was the legendary Herb Elliott. Elliott went undefeated as a Sr athlete (he lost once in grade school to an older boy) in the mile/1500m. He set a time that IMHO is the single greatest race ever run, and is still considered wld class, at the 1960 Olympics when he ran 3:35 (closing in 1:52 on a cinder track) and won by the largest margin in Olympic history (still I think). Elliott’s ability to make himself puke and run himself into submission is legendary.
Where the Cerutty vs. Stampfl rivalry really began was with Elliott’s greatest Aussie rival Merv Lincoln. Lincoln was probably one of the top few milers in the world, but never could beat Elliott. But more relevant was that Lincoln was coached by....Stampfl, who had come to live in Australia after Bannister’s successes. Of course not only did Cerutty’s ‘them vs. us’ attitude cause problems, but his attitude of ‘natural running’ was in direct contrast to Stampfl’s scientific attitude. Hence the argument of who produced the better system of producing runners. In then end many saw Cerutty as a crackpot, but to this day Elliott still sees his basic attitude of challenging oneself and running through barriers as the key to success.
So the question is...are you a Stampfl (science and structure) or a Cerutty (free and natural)? I know for me I’ve gone through episodes of both over the years. And in both cases I got into trouble and learned much all at the same time. In the end I decided that at heart I was more like Cerutty, but that at times I need to fall back on the basics and force structure on myself. More relevant came when I ended up doing a bit more coaching/advising. Some want and need someone to be more Stampfl in their approach (structure, told what to do, science) while others want and need someone to treat them like Cerutty did to Elliott on a regular basis (challenge, philosophical, more ‘art’ in coaching). In then end you need to find out if you want and need one or the other more/less...... if you can then running is far more enjoyable.
Monday, July 27, 2009
I NEED A ROUTINE
.....hence why this post is short and sweet....Since i've been out of school things have been hectic. I've done 2 trips up to the interior for fairly extended times (I am actually still up here). I didn't care too much at first as running was only just beginning, but as the achilles has gotten less and less tender (I've waken up in the morning for 3 straight days with no pain) I have been wanting to get more and more into a regular training pattern. I am not yet willing to do full on running workouts, but I am ready for more pool sessions and my weekly grouse grind tempo session.
Unfortunately, in the interior there is no grouse grind so I've been suplementing my daily 30-45mins of running with biking (I've pulled my mtn bike out of the mothballs) and inline skating (the closest thing to running) and hopefully tomorrow some pool running. All I know is that it's been fricking hot here (close to 40) and I hear that the coast hasn't been much cooler. Oh well it could be minus degrees.....
...I have decided on my next running topic as my training is way too boring which will be an old one, but a good one...I'll be sticking on the my current theme of mental approaches to running and coaching...the topic... "Are you a Stampfl or a Stotan?"...if it doesn't make sense now it will in the next few days....
Unfortunately, in the interior there is no grouse grind so I've been suplementing my daily 30-45mins of running with biking (I've pulled my mtn bike out of the mothballs) and inline skating (the closest thing to running) and hopefully tomorrow some pool running. All I know is that it's been fricking hot here (close to 40) and I hear that the coast hasn't been much cooler. Oh well it could be minus degrees.....
...I have decided on my next running topic as my training is way too boring which will be an old one, but a good one...I'll be sticking on the my current theme of mental approaches to running and coaching...the topic... "Are you a Stampfl or a Stotan?"...if it doesn't make sense now it will in the next few days....
Wednesday, July 15, 2009
Yes Billy there is a Santa Claus....
....due to my own stupidity I've taken shall one say a 'long route to this sport.' Due to my relative late start into running I probably ended up with an attitude that was simply do as one is told. I even remember a past coach (not my coach) who would yell at us that what we were doing (at Uni) had legitimate research and such. If I was in that position again I would probably simply have walked away or questioned this person in private. Back then I said nothing.....simply because I didn't know any better.
If there are a few things I've come to realize it's first and foremost the responsibility of the athlete to... well.... 'Take responsibility for his/her own training'. There is enough information out there on the internet or over the counter books (egs Daniels running formula) to gain at least some semblance of discussion with other athletes or coaches. Not saying go out and train blindly, but rather find out why you are doing something. As Arthur Lydiard said if your coach cannot tell you why you are doing something then it's time to find a new coach.
As I've mentioned before my own 'responsibility' period began when I initially started coaching younger athletes. (I can actually lay claim to 'coaching' 2 Canadian record holders/Olympians....more about that later). I had considered quitting the sport in my last year of Uni and actually taking up duathalons (there were big then...give me a break) was lucky enough to have some good races that year (won the NAIA 1500m title and finished 4th at the Can championships in 93). But I had a good enough year that I felt I had a good shot at making the 94 Commonwealth Games in Victoria. I was getting close enough (and once again lucky timing) to the standard that let me take a shot at making the team. As I would find out later in life actually having the chance to represent your country on home soil is an experience that no amount of money can buy.
I decided that my best way to make the team was to save up some money by living at home (my parents had moved to Kamloops) for the Fall/Winter and then coming back down in the spring. I had done this the year before with good success. For a period of time when I first finished Uni I lived with my folks in Kamloops and I even coached with both Shane Niemi and Dylan Armstrong. Please don't get me wrong...I take no credit for anything they've did...ever seen me sprint out of blocks or throw...yikes.....but what I did do was simply fill a hole when they were looking for a new club head coach. One of those serendipity things I talk about (where by some fluke someoen fills in a gap in your life that hopefully doesn't allow one to fall through the cracks).
I ended up taking responsibility for the dist runners (no wanted to deal with them) and felt I needed to get some semblance of what to do with HS kids that I had missed out on. So began the journey of my evolution of training ideals.
I would hit every library, used/new book store I could find in my quest to find information (where I was initally introduuced to Harry Wilson). Shockingly, I found some good stuff (an old beat up copy of Marty Liquori's 'Real Runner' is a classic that I found in the running 'hotbed' of Penticton). Once again as luck would have it we had an actual sports book store here in town (it no longer exists due, I'll assume, in large part to the used bookstores online). I'd been in a few times, but the old lightning struck one day when I saw a book that somehow caught my eye.
I used to sell running shoes and I remembered this guy who used to come in tell me about this great book he had read. Some story about a miler, and since I was a miler I remembered the storyline. Now I should preface this by saying I had been in fantastic shape to make the Games team, but had run very poorly in the races setup to get the standard. I was pretty defeated about what I needed to do and almost seemed lost and really lacking in confidence. While I was browsing this book I realized it was the same book this fellow had told me about. The book seemed interesting and had a boring, but fitting title....'once A Runner'. It would impact not only my running, but as I would find out...my life.
I think I read the book in two days. I simply couldn't put it down. Every thought or feeling I had ever had was down on paper. Every thought that lacked focus came into focus and I felt as though someone had finally given me the answers I craved. It talked about the 'miles of trials', the isolation of the distance runner, the personalities of all the track and field events and mostly the preparation and steely resolve that was required to be a successful runner.
The immediate result was a new found intensity. I did a workout with a teammate (6 x 3mins off 2mins on trails). He was in very good shape, but after he wondered what had gotten into me. As he said I didn't think I was going to be able to finish the workout after the first set...but we both did. The next week the same thing happened, until we reached the trials. I was completely focussed on the race, and ran as tough as I could (at that time against an up and coming Kevin Sullivan and an emerging international star in Graham Hood) make the team, but alas I had left all my eggs in one basket and failed to achieve the required standard (although I did get the required placing -3rd). I felt I needed one more time trialed race, but alas my luck had run out. But my lucky new book find would create and fortify an attitude that had remained dormant. I now had a vision (I just didn't know it would continue to last so long), that would lead me to a quest to find new books and to find out more about the story behind what I have come to refer to as my 'bible'. Sometimes one thing can change your life...
If there are a few things I've come to realize it's first and foremost the responsibility of the athlete to... well.... 'Take responsibility for his/her own training'. There is enough information out there on the internet or over the counter books (egs Daniels running formula) to gain at least some semblance of discussion with other athletes or coaches. Not saying go out and train blindly, but rather find out why you are doing something. As Arthur Lydiard said if your coach cannot tell you why you are doing something then it's time to find a new coach.
As I've mentioned before my own 'responsibility' period began when I initially started coaching younger athletes. (I can actually lay claim to 'coaching' 2 Canadian record holders/Olympians....more about that later). I had considered quitting the sport in my last year of Uni and actually taking up duathalons (there were big then...give me a break) was lucky enough to have some good races that year (won the NAIA 1500m title and finished 4th at the Can championships in 93). But I had a good enough year that I felt I had a good shot at making the 94 Commonwealth Games in Victoria. I was getting close enough (and once again lucky timing) to the standard that let me take a shot at making the team. As I would find out later in life actually having the chance to represent your country on home soil is an experience that no amount of money can buy.
I decided that my best way to make the team was to save up some money by living at home (my parents had moved to Kamloops) for the Fall/Winter and then coming back down in the spring. I had done this the year before with good success. For a period of time when I first finished Uni I lived with my folks in Kamloops and I even coached with both Shane Niemi and Dylan Armstrong. Please don't get me wrong...I take no credit for anything they've did...ever seen me sprint out of blocks or throw...yikes.....but what I did do was simply fill a hole when they were looking for a new club head coach. One of those serendipity things I talk about (where by some fluke someoen fills in a gap in your life that hopefully doesn't allow one to fall through the cracks).
I ended up taking responsibility for the dist runners (no wanted to deal with them) and felt I needed to get some semblance of what to do with HS kids that I had missed out on. So began the journey of my evolution of training ideals.
I would hit every library, used/new book store I could find in my quest to find information (where I was initally introduuced to Harry Wilson). Shockingly, I found some good stuff (an old beat up copy of Marty Liquori's 'Real Runner' is a classic that I found in the running 'hotbed' of Penticton). Once again as luck would have it we had an actual sports book store here in town (it no longer exists due, I'll assume, in large part to the used bookstores online). I'd been in a few times, but the old lightning struck one day when I saw a book that somehow caught my eye.
I used to sell running shoes and I remembered this guy who used to come in tell me about this great book he had read. Some story about a miler, and since I was a miler I remembered the storyline. Now I should preface this by saying I had been in fantastic shape to make the Games team, but had run very poorly in the races setup to get the standard. I was pretty defeated about what I needed to do and almost seemed lost and really lacking in confidence. While I was browsing this book I realized it was the same book this fellow had told me about. The book seemed interesting and had a boring, but fitting title....'once A Runner'. It would impact not only my running, but as I would find out...my life.
I think I read the book in two days. I simply couldn't put it down. Every thought or feeling I had ever had was down on paper. Every thought that lacked focus came into focus and I felt as though someone had finally given me the answers I craved. It talked about the 'miles of trials', the isolation of the distance runner, the personalities of all the track and field events and mostly the preparation and steely resolve that was required to be a successful runner.
The immediate result was a new found intensity. I did a workout with a teammate (6 x 3mins off 2mins on trails). He was in very good shape, but after he wondered what had gotten into me. As he said I didn't think I was going to be able to finish the workout after the first set...but we both did. The next week the same thing happened, until we reached the trials. I was completely focussed on the race, and ran as tough as I could (at that time against an up and coming Kevin Sullivan and an emerging international star in Graham Hood) make the team, but alas I had left all my eggs in one basket and failed to achieve the required standard (although I did get the required placing -3rd). I felt I needed one more time trialed race, but alas my luck had run out. But my lucky new book find would create and fortify an attitude that had remained dormant. I now had a vision (I just didn't know it would continue to last so long), that would lead me to a quest to find new books and to find out more about the story behind what I have come to refer to as my 'bible'. Sometimes one thing can change your life...
Sunday, July 12, 2009
'Coaching'...what does this word mean????
The question of a ‘coach’ seems to be a good place for any athlete to begin. I cannot say I’ve gone through a traditional approach as an athlete (egs strong HS or club situation). I was able to do some stuff with the Kelowna Track and field Club on a seasonal basis (and learned a ton in many regards), but I never had that sort of ‘mentorship/leadership’ day to day coaching. As a result I ended up with two things 1) lacking much basic running knowledge and 2) being independent.
Many young athletes probably face #1 as they have no local club or have a ‘nice’ HS coach who supports them, but knows very little in regards to training concepts. It’s very different now with the internet and ease of trading or finding resources. # 2 on the other hand I have always found to be an intriguing concept.
I had a great university coach (Mike Lonergan) at SFU who has easily been the most influential single person in my running life and it is from him who I have often found I share my basic coaching philosophies. Mike was not a rah rah kinda guy, but instead was laid back. Sometimes to the extreme (especially as I have come to realize I need a kick in the butt and need someone to ‘shake’ me up), but his attitude that you needed to make the decisions for yourself have always stuck with me.
So what then to look for or expect from a coach....the answer is ‘I don’t specifically know.’ What one gets from a coach and what one wants vary from person to person. There is also the variability of what level of experience and the knowledge the athlete has gained over time. The great peter Snell had a fallout with his legendary coach Arthur Lydiard before the 1964 Olympics, but they were able to rectify their issues before the games. The dissension between the two.... Lydiard’s training beliefs versus Snell’s belief that he had a better understanding of how his body reacted to training.
Some athletes want to be told exactly what to do as the great Villanova coach Jumbo Elliot said to Eammon Coghlan, ’Act like a horse. Be dumb. Just run.’ For some they want to just simply show and not have to think about what they will do today, tomorrow, etc.... I’ve seen athletes who need nothing that involves the creation of an actual workout and instead need a coach to calm their nerves, pump them up, be a friend, order them, scare them, inspire and even make life decisions. In the end a good coach probably has to be able to do all these things, but each athlete needs different things at different times. In the end the athlete really needs one simple thing...to be able to believe in what their coach tells them. Having said that I also feel there are three main tenets to coaching:
1) Do not hurt the athlete (either physically or mentally)
2) Each athlete is unique/different from others (both physically and mentally)
3) Make the training program suit the athlete, not the other way around (both physically and mentally).
The famous coaches like Lydiard felt that if an athlete knew why he/she was doing something then that was motivation enough. Others like Percy Cerutty (to say he was eccentric is an understatement) felt you had to run in a natural manner like an animal and that ‘pain is the purifier’. The Franz Stampfls (Roger Bannister’s coach) and Peter Coe’s of the world were purely scientific, while others like Bill Bowerman were seen as mentors and father figures.
My personal philosophy of coaching is along the lines of Steve Ovett’s coach Harry Wilson. His idea was to make the athlete independent of him. Those who have some knowledge of Ovett know that in the later stages of his career Wilson was a ‘sounding board’. But early on he was instrumental in Ovett’s development.
As a young athlete I was pretty ignorant and it wasn’t until I began coaching some HS aged athletes that my own training took on its own evolution. Being a history major I was more interested in what previous athletes and coaches had done (rather than scientific research) and to say I’ve gone out of my to research these things is an understatement. I read books, asked coaches and athletes who I respected questions, paid attention to how other athletes interacted with their coaches and generally tried to be as open to the varying coaching relationships as possible. In the end I took all those things in combination with my own personal experiences and created my own version...or maybe better defined as versions of what constitutes a good coach. And in the end I realized there was no one answer... instead I came to the conclusion that a coach needs to be a chameleon to different people and different situations.
One of the more influential coaches I’ve had had the pleasure of dealing with wasn’t even a coach of mine, but rather was a coach whose athletes I competed against. His name... Joe Vigil. Many will recognize this name as the former coach of Deena Drossin/Kastor (the oly bronze medalist) and former Wld XC silver medalist Pat Porter, but he was also the coach of Adams State College (now a D 2 NCAA powerhouse who were in the NAIA). Coach V always had great teams, but his success and development rate was unbelievable. I would ask his athletes about him and they would do anything for him. Even when I saw Coach V recently he was able to fill me in on what many were doing as they still keep in touch with him. His ‘Vigilosophy’ of making running a simple, yet ‘satisfaction’ (he felt running wasn’t something you liked, but rather something you felt satisfied doing) oriented process has always struck me as a core running idea. The stories of how his guys would show up (and not know their workout) and ask what they were doing and he would say a 10 mile time trial...see you guys in an hour sort of approach was something that inspired me.
About 10 years or so ago I heard that coach V had written a training book. I was lucky enough to see him at the Mt Sac relays with a HS guy I was coaching at the time. I saw Coach V in the stands and he recognized me from my SFU days. I was fortunate enough to chat with him for a bit. Even luckier yet was when I asked him how I could get a copy of his book and he had a few in his backpack. It’s one of the prized possessions in my running library. Although one would assume Coach V’s book would be scientific (he has a PHD in exer physiology) it spends a significant amount of time on creating the proper training environment and the requirements of the athlete. This sort of attitude has always stuck with me as what really good coaches do....they create the training environment.
In my own short coaching resume, when I have been more hands on as opposed to an advisor, I learned early on that different people need to be treated in different ways. I was lucky enough to work with Bruno Mazzotta when he was in HS. Now he was a talented athlete (he won Can Jr 5000m as a HS aged athlete), but at the time he was easy to prepare for races. He simply was ‘ice cold’ (he didn’t need me around for his races) and we could do a proper theoretical taper. I also worked with his brother in his later HS years, but he was the opposite. I had to keep his mind off his racing and he required doing workouts till the last possible moment to make him relaxed (we didn’t do anything big in the days leading up to his races but we had to be on the track doing things like 100s and 200s and he needed a more hands on approach). What this meant is that the ‘art’ of coaching became relevant as both guys required different things both physically and more important mentally to race well.
I always felt that good training partners are as relevant or even more relevant as a good coach, but without the coach creating that environment for successful training partners, things can be difficult. And that is where my attitude that a coach cannot treat any athlete like the other. I was recently deemed ‘uncoachable’ in a conversation over some beers. I understood what was being said, but I couldn’t disagree more.... it’s just that my needs aren’t the same as other athletes. I have always been very concerned with the process of training ( I recently heard an online interview from US Wld championship marathoner Nate Jenkins and I realized I had found a soul mate in this regards) and finding things out on my own, therefore having someone devise a training plan/workouts for me is not what I need... in fact I find that almost demotivates me.
Unlike Jumbo Elliott’s ‘horse’ approach I’ve always enjoyed finding things out on my own. I realized a long time ago that I run my best when I have more control over my own running, and therefore am low maintenance in that regards. For anyone who wants more control I would bet I drive them nuts, but my needs have become more mental than anything over time, or may be a better way to describe it is that I need more ‘art’ to push my buttons. As I’ve grown older I’ve mellowed out and have found that I really don’t need someone creating a training program for me, but rather I need an adviser (ala Wilson/Ovett) who can 'tweak' my training and get me mentally prepared to run. My biggest running Achilles (besides the real Achilles) has been my inability to get ‘pumped up’ for less meaningful races. I’ve almost always performed well in championship races, but have run sub-par in non championship races. When I was younger I would create ‘enemies’ to get me focussed, but as I’ve grown older I have had more and more problems creating that tension that I need to race. In that regards it’s more about ‘pushing’ my buttons. But that is much more mental and takes time for a coach to find out.
As always my moral... if you’re a coach then find that way to ‘manipulate’ (I mean that in a positive way) the training environment to suit the needs of the athletes (in every way possible) and if you are an athlete you need to find a coach who understands what you need (or is willing to accommodate your needs in every way possible).
Many young athletes probably face #1 as they have no local club or have a ‘nice’ HS coach who supports them, but knows very little in regards to training concepts. It’s very different now with the internet and ease of trading or finding resources. # 2 on the other hand I have always found to be an intriguing concept.
I had a great university coach (Mike Lonergan) at SFU who has easily been the most influential single person in my running life and it is from him who I have often found I share my basic coaching philosophies. Mike was not a rah rah kinda guy, but instead was laid back. Sometimes to the extreme (especially as I have come to realize I need a kick in the butt and need someone to ‘shake’ me up), but his attitude that you needed to make the decisions for yourself have always stuck with me.
So what then to look for or expect from a coach....the answer is ‘I don’t specifically know.’ What one gets from a coach and what one wants vary from person to person. There is also the variability of what level of experience and the knowledge the athlete has gained over time. The great peter Snell had a fallout with his legendary coach Arthur Lydiard before the 1964 Olympics, but they were able to rectify their issues before the games. The dissension between the two.... Lydiard’s training beliefs versus Snell’s belief that he had a better understanding of how his body reacted to training.
Some athletes want to be told exactly what to do as the great Villanova coach Jumbo Elliot said to Eammon Coghlan, ’Act like a horse. Be dumb. Just run.’ For some they want to just simply show and not have to think about what they will do today, tomorrow, etc.... I’ve seen athletes who need nothing that involves the creation of an actual workout and instead need a coach to calm their nerves, pump them up, be a friend, order them, scare them, inspire and even make life decisions. In the end a good coach probably has to be able to do all these things, but each athlete needs different things at different times. In the end the athlete really needs one simple thing...to be able to believe in what their coach tells them. Having said that I also feel there are three main tenets to coaching:
1) Do not hurt the athlete (either physically or mentally)
2) Each athlete is unique/different from others (both physically and mentally)
3) Make the training program suit the athlete, not the other way around (both physically and mentally).
The famous coaches like Lydiard felt that if an athlete knew why he/she was doing something then that was motivation enough. Others like Percy Cerutty (to say he was eccentric is an understatement) felt you had to run in a natural manner like an animal and that ‘pain is the purifier’. The Franz Stampfls (Roger Bannister’s coach) and Peter Coe’s of the world were purely scientific, while others like Bill Bowerman were seen as mentors and father figures.
My personal philosophy of coaching is along the lines of Steve Ovett’s coach Harry Wilson. His idea was to make the athlete independent of him. Those who have some knowledge of Ovett know that in the later stages of his career Wilson was a ‘sounding board’. But early on he was instrumental in Ovett’s development.
As a young athlete I was pretty ignorant and it wasn’t until I began coaching some HS aged athletes that my own training took on its own evolution. Being a history major I was more interested in what previous athletes and coaches had done (rather than scientific research) and to say I’ve gone out of my to research these things is an understatement. I read books, asked coaches and athletes who I respected questions, paid attention to how other athletes interacted with their coaches and generally tried to be as open to the varying coaching relationships as possible. In the end I took all those things in combination with my own personal experiences and created my own version...or maybe better defined as versions of what constitutes a good coach. And in the end I realized there was no one answer... instead I came to the conclusion that a coach needs to be a chameleon to different people and different situations.
One of the more influential coaches I’ve had had the pleasure of dealing with wasn’t even a coach of mine, but rather was a coach whose athletes I competed against. His name... Joe Vigil. Many will recognize this name as the former coach of Deena Drossin/Kastor (the oly bronze medalist) and former Wld XC silver medalist Pat Porter, but he was also the coach of Adams State College (now a D 2 NCAA powerhouse who were in the NAIA). Coach V always had great teams, but his success and development rate was unbelievable. I would ask his athletes about him and they would do anything for him. Even when I saw Coach V recently he was able to fill me in on what many were doing as they still keep in touch with him. His ‘Vigilosophy’ of making running a simple, yet ‘satisfaction’ (he felt running wasn’t something you liked, but rather something you felt satisfied doing) oriented process has always struck me as a core running idea. The stories of how his guys would show up (and not know their workout) and ask what they were doing and he would say a 10 mile time trial...see you guys in an hour sort of approach was something that inspired me.
About 10 years or so ago I heard that coach V had written a training book. I was lucky enough to see him at the Mt Sac relays with a HS guy I was coaching at the time. I saw Coach V in the stands and he recognized me from my SFU days. I was fortunate enough to chat with him for a bit. Even luckier yet was when I asked him how I could get a copy of his book and he had a few in his backpack. It’s one of the prized possessions in my running library. Although one would assume Coach V’s book would be scientific (he has a PHD in exer physiology) it spends a significant amount of time on creating the proper training environment and the requirements of the athlete. This sort of attitude has always stuck with me as what really good coaches do....they create the training environment.
In my own short coaching resume, when I have been more hands on as opposed to an advisor, I learned early on that different people need to be treated in different ways. I was lucky enough to work with Bruno Mazzotta when he was in HS. Now he was a talented athlete (he won Can Jr 5000m as a HS aged athlete), but at the time he was easy to prepare for races. He simply was ‘ice cold’ (he didn’t need me around for his races) and we could do a proper theoretical taper. I also worked with his brother in his later HS years, but he was the opposite. I had to keep his mind off his racing and he required doing workouts till the last possible moment to make him relaxed (we didn’t do anything big in the days leading up to his races but we had to be on the track doing things like 100s and 200s and he needed a more hands on approach). What this meant is that the ‘art’ of coaching became relevant as both guys required different things both physically and more important mentally to race well.
I always felt that good training partners are as relevant or even more relevant as a good coach, but without the coach creating that environment for successful training partners, things can be difficult. And that is where my attitude that a coach cannot treat any athlete like the other. I was recently deemed ‘uncoachable’ in a conversation over some beers. I understood what was being said, but I couldn’t disagree more.... it’s just that my needs aren’t the same as other athletes. I have always been very concerned with the process of training ( I recently heard an online interview from US Wld championship marathoner Nate Jenkins and I realized I had found a soul mate in this regards) and finding things out on my own, therefore having someone devise a training plan/workouts for me is not what I need... in fact I find that almost demotivates me.
Unlike Jumbo Elliott’s ‘horse’ approach I’ve always enjoyed finding things out on my own. I realized a long time ago that I run my best when I have more control over my own running, and therefore am low maintenance in that regards. For anyone who wants more control I would bet I drive them nuts, but my needs have become more mental than anything over time, or may be a better way to describe it is that I need more ‘art’ to push my buttons. As I’ve grown older I’ve mellowed out and have found that I really don’t need someone creating a training program for me, but rather I need an adviser (ala Wilson/Ovett) who can 'tweak' my training and get me mentally prepared to run. My biggest running Achilles (besides the real Achilles) has been my inability to get ‘pumped up’ for less meaningful races. I’ve almost always performed well in championship races, but have run sub-par in non championship races. When I was younger I would create ‘enemies’ to get me focussed, but as I’ve grown older I have had more and more problems creating that tension that I need to race. In that regards it’s more about ‘pushing’ my buttons. But that is much more mental and takes time for a coach to find out.
As always my moral... if you’re a coach then find that way to ‘manipulate’ (I mean that in a positive way) the training environment to suit the needs of the athletes (in every way possible) and if you are an athlete you need to find a coach who understands what you need (or is willing to accommodate your needs in every way possible).
Thursday, July 9, 2009
Friday, June 26, 2009
Serendipity or how I ended up being a runner by pure dumb luck - part 1
I think I lost track of time.....well that and the school year is finally finished. Due to a combination of work, having to take care of the wee one and having to 'force' myself to get to a gym I haven't done anything. It’s been a while since I've done nothing. Even when I had my achilles problem in the fall I still got out enough to maintain my fitness.
With work coming to an end today I now have no excuses to get out a do my 'injured' workouts (the gym, grouse grind, mtn bike and roller blade). The good thing is that the achilles is almost back to normal....the bad is that this last little bit is being really stubborn.
I said previously that my training was going to be pretty boring, so I'd discuss aspects of what I think are things important to running. Some people say hard work and talent is the key, and while I don't disagree with that assessment sometimes there is something far more 'mystical' at play. So alas my topic of the day is pure good old fashioned dumb luck in running. If ever there was an underrated area of running it would be simply 'being in the right place at the right time`. If there is one thing I could ever say to a young runner is to appreciate the luck when it comes around...because it doesn't always happen.
I have been far too lucky (maybe it's simply destiny) that I ever ended up running. It's got to be luck when you cross paths with some coach, or some training partner ends up motivating you. I know for me these lucky incidents have occurred over and over again.
Back in high school (Vernon in the Okanagan) I was an okay runner (read good PE class runner, but not the best and ran a 4:52 1500m in PE class). In grade 9 I didn't even make it out of our district championships (I was 3rd and needed to be 2nd), but one of my schoolmates had to play hockey that weekend, so I was able to take his place at the Okanagan Valley championships. I can remember the race I ran (...800m) like it was yesterday. I got to wear a pair of spikes for the first time and split 61 sec (on a cinder track, which was 1 second faster than my PR at that time) and held on to run 2:13 and place 2nd to a grade 10 student. Not an indication of times to come.
I thought nothing much about the race, but a week later my HS coach came up to me and said that I had placed high enough to put in my name to make our Okanagan Zone for the BC Summer Games. So filled out the paperwork and a week or two later I got a phone call saying I had made the team. I was shocked...I had no idea what i was getting myself into...
I didn't know it at the time, but this lucky race I wasn't even supposed to run, would alter my life. I ended up going to a zone meeting/workout and meeting some of my coaches ....two guys named Don Bertoia and Mike Van Tighem. As I would find out later that summer this Don guy had actually represented Canada at the 64 Olympics. And Mike, who was one of the nicest guys I had ever met, would end up being a national team coach and end up coaching current Olympian Malindi Elmore (among many other great runners).
I also met a couple of teammates (some girl named Tania Jones and a guy who was Don's son named Dan). Dan would end up winning the Can 1500m title (and Pan Am bronze) being one of my best friends through university and my main training partner, while Tania would end up being one of Canada's top distance runner. But more about them later....
I ended up running and having a great time, but I never really thought too much about this running thing. In fact I ran X country in the fall, but it was terrible. I ran the BC HS championships, but ended up in 185th. I doubt anyone ever thought that the title of Can XC champion would ever end up beside my name if they knew of that result.
The next year in gr 10 I had the luckiest break of my life....literally. We were doing wrestling in PE class and I dislocated/broke my elbow. I wasn't allowed to do any contact sports for 6 mths. Now for a guy who lived in small town Canada and had played hockey since he was 4 yrs old this was a tragedy. That was until my HS coach came up to and told me I had no excuses to not run. Besides I wasn't allowed to do any other sports, so what the heck I thought. But still my concept of training was minuscule at best....but once again my old friend serendipity found its way into my life
I was fortunate enough to have a girl who had made the Juvenile provincial team from our school in the 400 and 800m. She would even become the eventual BC high school champion over 400m and NAIA ALL American (Alana Kripps - now married to former Can Jr 1500 rec holder Andrew Lenton). I also had another girl who was a 4:4? 1500m runner named Julie Cawkell. Both girls needed training partners and they'd find me in the hallways and ask me what I was doing after school. "Catching the bus home I guess," would be my reply. "Well maybe you could come pace us?", one or the other would ask. Of course I am kind of a stupid so I'd say 'ok', go in my tennis shoes and sometimes take Alana through some hard 400m sessions and on other days I'd help Julie in her 1500m sessions. I knew absolutely nothing except that I was helping these girls out.
But once again luck had an even greater impact. We had female teacher at our school, whose husband was on the sub list (Mr. Woods was his name) and he was trying to earn a contract position. In the meantime he helped coach our track team. But this guy knew his stuff (I think he was a sprinter so he gave us lotsa running drills and short workouts that didn't make you hate running).
When I first began training with Julie and Alana I thought they'd kick my butt, but I found that after a few workouts they couldn't keep up with me. I thought they were taking it easy, but as I was to find out later they simply couldn't keep up. I never even trusted my ability until a fateful practice, on a dirt track and done by myself.
The day in question was over our Spring Break and my head HS coach had me do a 1500m time trial with Julie. After a few steps Julie was nowhere to be seen and I ran around the oval my 3 and 3/4 laps. When I asked my coach how fast he said '4:24', I honestly didn't believe him (and I wouldn't until about 3-4 weeks later I ran an official race in 4:11).
But wait it gets better.... I got faster and faster until I ran a 2:03 and qualified for our provincial HS champs. I was shocked, that any of this happened. So off I go to the big city (the legendary Swangard stadium)... the stupid hick from Vernon in his royal blue and orange sprints spikes that were a size too big, a red pair of shorts and our school singlet of white and maroon (Oh yes I was a sight to behold to the big city club kids).
I ran the 2nd of 3 heats and about 150m in someone clips me from behind and down I go. My goal of simply running a PR goes out the window.....but my head coach makes a sympathy request to let me run in the 3rd heat. Some official (I would kiss him now if I knew who he was) says that I wasn't at fault and they paired me up with one of the favourites (a guy named Sasha Nagy who would alos impact my uni career). I somehow ended up running 2:01 and make the finals as the 8th and final guy. From there I run just under 2mins (1:59.9) and place 7th (may I add that I did this in borrowed spikes that now fit me).
My season was not yet over as I ran our legion camp (juvenile) trials and ran just over 2mins, but I had gotten my taste of what it took and what I was capable of.....the dream and the bug were now in my system.
So I finished year one of my 'real' running career. It's one of those things where I wish I could see some of those people (especially the ones who I have lost contact with like Julie, Mr Woods and my head coach Mr Kereliuk) and thank them for the gift they gave some dumbass gr 10 kid many years ago. Without them I have little doubt I would have ended my running career right then and there...or better yet it wouldn't have even started.
As I would find out the luck that had guided me was only just beginning....almost all of the people would have a major impact on me at various times in my life .....and that is another story...or maybe better described as stories for the next 15 years...yeah seriously at least 15....
The message here is hopefully obvious. Take advantage of those lucky situations. You may not realize it at the time, but when a situation presents itself in any way don’t close any doors. I didn’t deserve any of those chances, but somehow they kept presenting themselves to me until I took advantage. Who knows, you may find out that (to quote former wld champion boxer Rocky Graziano) ‘ somebody up there likes me’.
With work coming to an end today I now have no excuses to get out a do my 'injured' workouts (the gym, grouse grind, mtn bike and roller blade). The good thing is that the achilles is almost back to normal....the bad is that this last little bit is being really stubborn.
I said previously that my training was going to be pretty boring, so I'd discuss aspects of what I think are things important to running. Some people say hard work and talent is the key, and while I don't disagree with that assessment sometimes there is something far more 'mystical' at play. So alas my topic of the day is pure good old fashioned dumb luck in running. If ever there was an underrated area of running it would be simply 'being in the right place at the right time`. If there is one thing I could ever say to a young runner is to appreciate the luck when it comes around...because it doesn't always happen.
I have been far too lucky (maybe it's simply destiny) that I ever ended up running. It's got to be luck when you cross paths with some coach, or some training partner ends up motivating you. I know for me these lucky incidents have occurred over and over again.
Back in high school (Vernon in the Okanagan) I was an okay runner (read good PE class runner, but not the best and ran a 4:52 1500m in PE class). In grade 9 I didn't even make it out of our district championships (I was 3rd and needed to be 2nd), but one of my schoolmates had to play hockey that weekend, so I was able to take his place at the Okanagan Valley championships. I can remember the race I ran (...800m) like it was yesterday. I got to wear a pair of spikes for the first time and split 61 sec (on a cinder track, which was 1 second faster than my PR at that time) and held on to run 2:13 and place 2nd to a grade 10 student. Not an indication of times to come.
I thought nothing much about the race, but a week later my HS coach came up to me and said that I had placed high enough to put in my name to make our Okanagan Zone for the BC Summer Games. So filled out the paperwork and a week or two later I got a phone call saying I had made the team. I was shocked...I had no idea what i was getting myself into...
I didn't know it at the time, but this lucky race I wasn't even supposed to run, would alter my life. I ended up going to a zone meeting/workout and meeting some of my coaches ....two guys named Don Bertoia and Mike Van Tighem. As I would find out later that summer this Don guy had actually represented Canada at the 64 Olympics. And Mike, who was one of the nicest guys I had ever met, would end up being a national team coach and end up coaching current Olympian Malindi Elmore (among many other great runners).
I also met a couple of teammates (some girl named Tania Jones and a guy who was Don's son named Dan). Dan would end up winning the Can 1500m title (and Pan Am bronze) being one of my best friends through university and my main training partner, while Tania would end up being one of Canada's top distance runner. But more about them later....
I ended up running and having a great time, but I never really thought too much about this running thing. In fact I ran X country in the fall, but it was terrible. I ran the BC HS championships, but ended up in 185th. I doubt anyone ever thought that the title of Can XC champion would ever end up beside my name if they knew of that result.
The next year in gr 10 I had the luckiest break of my life....literally. We were doing wrestling in PE class and I dislocated/broke my elbow. I wasn't allowed to do any contact sports for 6 mths. Now for a guy who lived in small town Canada and had played hockey since he was 4 yrs old this was a tragedy. That was until my HS coach came up to and told me I had no excuses to not run. Besides I wasn't allowed to do any other sports, so what the heck I thought. But still my concept of training was minuscule at best....but once again my old friend serendipity found its way into my life
I was fortunate enough to have a girl who had made the Juvenile provincial team from our school in the 400 and 800m. She would even become the eventual BC high school champion over 400m and NAIA ALL American (Alana Kripps - now married to former Can Jr 1500 rec holder Andrew Lenton). I also had another girl who was a 4:4? 1500m runner named Julie Cawkell. Both girls needed training partners and they'd find me in the hallways and ask me what I was doing after school. "Catching the bus home I guess," would be my reply. "Well maybe you could come pace us?", one or the other would ask. Of course I am kind of a stupid so I'd say 'ok', go in my tennis shoes and sometimes take Alana through some hard 400m sessions and on other days I'd help Julie in her 1500m sessions. I knew absolutely nothing except that I was helping these girls out.
But once again luck had an even greater impact. We had female teacher at our school, whose husband was on the sub list (Mr. Woods was his name) and he was trying to earn a contract position. In the meantime he helped coach our track team. But this guy knew his stuff (I think he was a sprinter so he gave us lotsa running drills and short workouts that didn't make you hate running).
When I first began training with Julie and Alana I thought they'd kick my butt, but I found that after a few workouts they couldn't keep up with me. I thought they were taking it easy, but as I was to find out later they simply couldn't keep up. I never even trusted my ability until a fateful practice, on a dirt track and done by myself.
The day in question was over our Spring Break and my head HS coach had me do a 1500m time trial with Julie. After a few steps Julie was nowhere to be seen and I ran around the oval my 3 and 3/4 laps. When I asked my coach how fast he said '4:24', I honestly didn't believe him (and I wouldn't until about 3-4 weeks later I ran an official race in 4:11).
But wait it gets better.... I got faster and faster until I ran a 2:03 and qualified for our provincial HS champs. I was shocked, that any of this happened. So off I go to the big city (the legendary Swangard stadium)... the stupid hick from Vernon in his royal blue and orange sprints spikes that were a size too big, a red pair of shorts and our school singlet of white and maroon (Oh yes I was a sight to behold to the big city club kids).
I ran the 2nd of 3 heats and about 150m in someone clips me from behind and down I go. My goal of simply running a PR goes out the window.....but my head coach makes a sympathy request to let me run in the 3rd heat. Some official (I would kiss him now if I knew who he was) says that I wasn't at fault and they paired me up with one of the favourites (a guy named Sasha Nagy who would alos impact my uni career). I somehow ended up running 2:01 and make the finals as the 8th and final guy. From there I run just under 2mins (1:59.9) and place 7th (may I add that I did this in borrowed spikes that now fit me).
My season was not yet over as I ran our legion camp (juvenile) trials and ran just over 2mins, but I had gotten my taste of what it took and what I was capable of.....the dream and the bug were now in my system.
So I finished year one of my 'real' running career. It's one of those things where I wish I could see some of those people (especially the ones who I have lost contact with like Julie, Mr Woods and my head coach Mr Kereliuk) and thank them for the gift they gave some dumbass gr 10 kid many years ago. Without them I have little doubt I would have ended my running career right then and there...or better yet it wouldn't have even started.
As I would find out the luck that had guided me was only just beginning....almost all of the people would have a major impact on me at various times in my life .....and that is another story...or maybe better described as stories for the next 15 years...yeah seriously at least 15....
The message here is hopefully obvious. Take advantage of those lucky situations. You may not realize it at the time, but when a situation presents itself in any way don’t close any doors. I didn’t deserve any of those chances, but somehow they kept presenting themselves to me until I took advantage. Who knows, you may find out that (to quote former wld champion boxer Rocky Graziano) ‘ somebody up there likes me’.
Sunday, June 14, 2009
I really have nothing to say.....
..except that I haven't posted in a while.
Well okay, just a smidgen. I have officially taken my yearly non running sabbatical. A combination of factors from life, work and my achilles have really pushed me to a complete lack of motivation to train.
I have gone out for a few runs last week, but the achilles was a little stiff the next day and the slight bit of swelling\nodules wasn't going away. I saw a physio on Thurs (with another appt on Tues) to put me over the final hurdle and get back on the road. Good time as school essentially ends this week (students only have final exams I hae to mark and then put in my final grades).
I've decided to essentially start from scratch, but more so mentally than physically. With no inclination to even consider a marathon seriously, I am simply going to enjoy a summer of training, get ready for cross and enjoy being a parent.
Rather than post any training I'll instead post some training concepts/ideas. People are sometimes curious with what I've done in the past and how I got there (that's a really long story). My training views are really nothing more than a hodge podge of ideas moulded from a unique perspective(I think in some regards) based upon my own interest in the sport from a young age and analyzing things more from historical/philosophical perspective, as opposed to a scientific view (more a chicken vs egg concept of what comes first).
Essentially it will revolve around athletes (both past and present) characters (cerutty, malmo), leaders(bowerman, vigil, lydiard) and mentors (wardlaw, clohessey, wilson, daws) and of course the scientists (daniels, gandy). Of course I couldn't leave my own opinions our so I'll mix in my philosophies (big picture as opposed to intricacies) of what works, how to approach things and the idea that there are basic principles that are never altered, but that in the grand scheme of things we are all 'experiments'.
Well okay, just a smidgen. I have officially taken my yearly non running sabbatical. A combination of factors from life, work and my achilles have really pushed me to a complete lack of motivation to train.
I have gone out for a few runs last week, but the achilles was a little stiff the next day and the slight bit of swelling\nodules wasn't going away. I saw a physio on Thurs (with another appt on Tues) to put me over the final hurdle and get back on the road. Good time as school essentially ends this week (students only have final exams I hae to mark and then put in my final grades).
I've decided to essentially start from scratch, but more so mentally than physically. With no inclination to even consider a marathon seriously, I am simply going to enjoy a summer of training, get ready for cross and enjoy being a parent.
Rather than post any training I'll instead post some training concepts/ideas. People are sometimes curious with what I've done in the past and how I got there (that's a really long story). My training views are really nothing more than a hodge podge of ideas moulded from a unique perspective(I think in some regards) based upon my own interest in the sport from a young age and analyzing things more from historical/philosophical perspective, as opposed to a scientific view (more a chicken vs egg concept of what comes first).
Essentially it will revolve around athletes (both past and present) characters (cerutty, malmo), leaders(bowerman, vigil, lydiard) and mentors (wardlaw, clohessey, wilson, daws) and of course the scientists (daniels, gandy). Of course I couldn't leave my own opinions our so I'll mix in my philosophies (big picture as opposed to intricacies) of what works, how to approach things and the idea that there are basic principles that are never altered, but that in the grand scheme of things we are all 'experiments'.
Monday, June 1, 2009
Harry Wilson's 'race practice'
I'll preface this by saying I have typically not done these sessions in general (instead staying to the change of pace 1000s mentioned below), but that was more so along the lines of not seeing the benefits, but having some of my own change of pace sessions. The area I found these really helped besides change of pace, was more neuromuscular, as it forces you to change your mechanics. As a result, I found that without specifically trying your overall mechanics automatically get better along with your lactic tolerance.
Some of Wilson's prefaces (which coincidentally happen to be the same as mine) and I'll also put in how Wilson sets up his training cycles vs. my own:
1) That session are based upon typical racing occurrences such as a) much faster start than expected
b) sudden race surges
c) gradual race increase
2) Start these just 'before the beginning of competition phase and to continue throughout the racing season'.
Wilson also tends to give splits for sometimes paces so you can use them accordingly
A) 'Split intervals':
the idea is to run relaxed and 'then change you action to gain speed over the second phase'. You need to 'hold back' to have good acceleration. You can even accelerate the harder sections as you move along the quicker part (egs a 400for the 10km runner of 36 and then 34)
800m (for a 2min runner); 3 x 400m of 200m steady (32-33), 200m fast (27-28) off 4-5min rest
1500m (4min runner); 4 x 600m of 300m steady (51-52) 300m fast (45-46) off 4-5mins
5km (14min runner); 6 x 800m of 500m steady (85-86) 300m fast (49-50) off 5-6 min
10km (31min); 5 x 1200m of 800m steady (2min 33 sec) and 400m fast (70-71) off 5-6mins
B) ‘Tired Surges’
The idea here is to ‘run at a fast pace. This is followed by a short jog, which only gives partial recovery.’ And then surge into a fast finish when you are tired.
800M; 4 x 400M slightly faster than race pace, 100m jog, 100m sprint off 6-8 mins
1500m; 3-4 x 800 fast, 100m jog, 200m fast
5 and 10km; 2-3 x 1200m fast, 200m jog, 400m fast off 6-8 mins
C) ‘Pace Injectors’:
You ‘cruise the first section at race pace, then surge hard... and easy back to race pace’
800m – 1500m; 4 x 600m of 200m at pace, 200m 2-3 sec faster and 200m back at pace with ‘a full recovery’ (which seems to be 6-8mins for Wilson)
5-10km; 4 x 1200m of 400m at pace, 400m 3-4 sec faster and 400m at pace off 5-6mins. Wilson noted that this was a session used extensively by Ovett when he moved up to 5000m
D) ‘Pace increasers’:
Wilson notes that these are more relevant to the upper mid dist runner, hence no 800m session
1500m; 6 x 600m (for a 4min runner) split into 200s of 34, 32 and 30 with complete recovery (under 120 HR)
5000m; (14min runner) 4 x 1200m of 400s done as 70, 67 and 64 with full recovery
For 5-10km runner Wilson doesn’t do too much change of pace work in his pre track competition phase for lower mileage runners (single session per day and around 50-60miles per week and around 15min and 31 mins), but advocates them for higher mileage runners (twice a day). Egs if looking to race in late June and July then he did it 3 weeks before his racing phase once per week on the weekend, with a race on the alternate weekend (for a 13:30 and 28min runner) in the late pre comp phase (he works on a 14 day cycle and does this twice before the comp phase):
15mins and 31 mins who trains once per day – COMP PHASE (14 day cycle):
Day 1: 4 x 1200m done as 74-70-74 off 400m walk jog rest
2: 6 miles
3: 12 x 400m off 200m jog in 68-69 plus 6 x 100m strides
4: 6 miles
5: rest
6: 2 x 3km with 4-5 mins rest 9sometimes put in a 1500-3km race)
7: 10 miles
8: 6 x 400m off 300m jog in 67-68
9: 6 miles
10: 6 miles
11: 3 miles
12: rest
13: 5000m race and alternate 2 weeks later with 10km
14: 8 miles
13:30 and 28min 10km - PRE COMP PHASE:
Mon: 5 and 8mile runs
Tues: 5miles and 15 x 400m done as 5 x 3 x 400 off 30 sec rest and 3min set break done at 62 pace
Wed: 10 miles
Thurs: 5miles and 6miles fartlek
Fri: 4 miles
Sat: 4 x 1200m of 400 at pace -400 4-5 sec faster and 400 at pace with a slow 400m recovery jog
Sunday: 10miles and 4 miles
Mon: 5 and 8mile runs
Tues: 5miles and 15 x 400m done as 5 x 3 x 400 off 30 sec rest and 3min set break done at 62 pace
Wed: 5miles
Thurs: 5miles and 6 x 200m off 200m walk/jog
Fri: rest
Sat: 3miles and 3km race
Sunday: 6miles and 4 miles fartlek
COMP PHASE (14 day cycle):
Day 1: 10 miles and in PM 8 x 200m relaxed off 200m
2: 3miles and 1200m 400m acceleration of 67, 65, 63; 7-8mins; 1200m of 65, 60, 65; 7-8min; 1200m of 62, 67, 62
3: 5 miles and 5 miles
4: 4 x 800m (2min and 6 sec) off 40m jog; 10min rest; 4 x 200m of 100m steady 100m fast
5: 8 miles
6: 5miles
7: 3 miles and 1500m race or 2 x 2km off 7-8 mins
8: 10 miles and 5 miles
9: 8 x 400m off 300m (60 sec) and after 4 x 150m of 100m stride and 50m fast
10: 5 miles and 6miles
11: 5 miles
12: rest
13: 3 miles
14: 3 miles and 3 or 5km race, if main goal is 10km then get in a race once every 4 weeks
I tend to follow a simpler format of simply replacing some of my longer reps with the change of pace 1000s in a 2-3 week cycle or fitting them in on a weekend
egs
Mon: recovery runs
tues: 1200-1600m and then change of pace 1000s
wed: recovery
thurs: tempo (although sometimes I may change the tempo and fartlek days if the tempo is longer)
fri: recovery
Sat: short speed fartlek
sun: long run
or
same except do the 1000s rather than the sat fartlek
Some of Wilson's prefaces (which coincidentally happen to be the same as mine) and I'll also put in how Wilson sets up his training cycles vs. my own:
1) That session are based upon typical racing occurrences such as a) much faster start than expected
b) sudden race surges
c) gradual race increase
2) Start these just 'before the beginning of competition phase and to continue throughout the racing season'.
Wilson also tends to give splits for sometimes paces so you can use them accordingly
A) 'Split intervals':
the idea is to run relaxed and 'then change you action to gain speed over the second phase'. You need to 'hold back' to have good acceleration. You can even accelerate the harder sections as you move along the quicker part (egs a 400for the 10km runner of 36 and then 34)
800m (for a 2min runner); 3 x 400m of 200m steady (32-33), 200m fast (27-28) off 4-5min rest
1500m (4min runner); 4 x 600m of 300m steady (51-52) 300m fast (45-46) off 4-5mins
5km (14min runner); 6 x 800m of 500m steady (85-86) 300m fast (49-50) off 5-6 min
10km (31min); 5 x 1200m of 800m steady (2min 33 sec) and 400m fast (70-71) off 5-6mins
B) ‘Tired Surges’
The idea here is to ‘run at a fast pace. This is followed by a short jog, which only gives partial recovery.’ And then surge into a fast finish when you are tired.
800M; 4 x 400M slightly faster than race pace, 100m jog, 100m sprint off 6-8 mins
1500m; 3-4 x 800 fast, 100m jog, 200m fast
5 and 10km; 2-3 x 1200m fast, 200m jog, 400m fast off 6-8 mins
C) ‘Pace Injectors’:
You ‘cruise the first section at race pace, then surge hard... and easy back to race pace’
800m – 1500m; 4 x 600m of 200m at pace, 200m 2-3 sec faster and 200m back at pace with ‘a full recovery’ (which seems to be 6-8mins for Wilson)
5-10km; 4 x 1200m of 400m at pace, 400m 3-4 sec faster and 400m at pace off 5-6mins. Wilson noted that this was a session used extensively by Ovett when he moved up to 5000m
D) ‘Pace increasers’:
Wilson notes that these are more relevant to the upper mid dist runner, hence no 800m session
1500m; 6 x 600m (for a 4min runner) split into 200s of 34, 32 and 30 with complete recovery (under 120 HR)
5000m; (14min runner) 4 x 1200m of 400s done as 70, 67 and 64 with full recovery
For 5-10km runner Wilson doesn’t do too much change of pace work in his pre track competition phase for lower mileage runners (single session per day and around 50-60miles per week and around 15min and 31 mins), but advocates them for higher mileage runners (twice a day). Egs if looking to race in late June and July then he did it 3 weeks before his racing phase once per week on the weekend, with a race on the alternate weekend (for a 13:30 and 28min runner) in the late pre comp phase (he works on a 14 day cycle and does this twice before the comp phase):
15mins and 31 mins who trains once per day – COMP PHASE (14 day cycle):
Day 1: 4 x 1200m done as 74-70-74 off 400m walk jog rest
2: 6 miles
3: 12 x 400m off 200m jog in 68-69 plus 6 x 100m strides
4: 6 miles
5: rest
6: 2 x 3km with 4-5 mins rest 9sometimes put in a 1500-3km race)
7: 10 miles
8: 6 x 400m off 300m jog in 67-68
9: 6 miles
10: 6 miles
11: 3 miles
12: rest
13: 5000m race and alternate 2 weeks later with 10km
14: 8 miles
13:30 and 28min 10km - PRE COMP PHASE:
Mon: 5 and 8mile runs
Tues: 5miles and 15 x 400m done as 5 x 3 x 400 off 30 sec rest and 3min set break done at 62 pace
Wed: 10 miles
Thurs: 5miles and 6miles fartlek
Fri: 4 miles
Sat: 4 x 1200m of 400 at pace -400 4-5 sec faster and 400 at pace with a slow 400m recovery jog
Sunday: 10miles and 4 miles
Mon: 5 and 8mile runs
Tues: 5miles and 15 x 400m done as 5 x 3 x 400 off 30 sec rest and 3min set break done at 62 pace
Wed: 5miles
Thurs: 5miles and 6 x 200m off 200m walk/jog
Fri: rest
Sat: 3miles and 3km race
Sunday: 6miles and 4 miles fartlek
COMP PHASE (14 day cycle):
Day 1: 10 miles and in PM 8 x 200m relaxed off 200m
2: 3miles and 1200m 400m acceleration of 67, 65, 63; 7-8mins; 1200m of 65, 60, 65; 7-8min; 1200m of 62, 67, 62
3: 5 miles and 5 miles
4: 4 x 800m (2min and 6 sec) off 40m jog; 10min rest; 4 x 200m of 100m steady 100m fast
5: 8 miles
6: 5miles
7: 3 miles and 1500m race or 2 x 2km off 7-8 mins
8: 10 miles and 5 miles
9: 8 x 400m off 300m (60 sec) and after 4 x 150m of 100m stride and 50m fast
10: 5 miles and 6miles
11: 5 miles
12: rest
13: 3 miles
14: 3 miles and 3 or 5km race, if main goal is 10km then get in a race once every 4 weeks
I tend to follow a simpler format of simply replacing some of my longer reps with the change of pace 1000s in a 2-3 week cycle or fitting them in on a weekend
egs
Mon: recovery runs
tues: 1200-1600m and then change of pace 1000s
wed: recovery
thurs: tempo (although sometimes I may change the tempo and fartlek days if the tempo is longer)
fri: recovery
Sat: short speed fartlek
sun: long run
or
same except do the 1000s rather than the sat fartlek
Sunday, May 31, 2009
Fried and frazzled....
After Ottawa I had to go back to work on Wednesday, so I figured enjoy a few days off and then get back at it. Possibly wishful thinking, but when I went back I realized how much work had piled up while I was away. Originally I thought that our pregnancy would be a weekend and then I'd have tons of time to get some things done, go into school and such, but alas spending a week in a hospital didn't help the situation. In the end I simply needed some time off (bad timing may I add). I ran 32 mins this morning, but pretty mellow. The Achilles felt good, so hopefully can get back into the full swing of things later in the week (I am going to try and get in one short run and some X training when I get over the pile of papers and tests to mark).
After our race in Ottawa a handful of us went out for some refreshments. It was this hodge podge of young guys and old guys, but everyone was a running a geek. Part of the conversation got into a the concept of change of pace training and race preparations workouts. During my SFU days we did a weekend workout during the track season where you did 5 x 1000m off 3mins rest but you alternated hard 200s under or around 800m pace with 200m float. Back then it was a tough strength workout. The biggest thing I found was that you got very good speed development and great kicking abilties, without being totally beaten up the next day.
I think that since these sessions cannot be measured very well by science they often get overlooked in many modern day training ideas, but in the real world they can be the have a major impact. I am not saying ignore the shorter harder intervals, but rather that either doing more of these will help one's tactical abilties and also lead to less injuries and breakdown.
As I moved up to the 5-10km I kept on doing the session, but now it was more speed. We also shortened the interval break to 2mins, slowed down the hard 200s to mile or just under mile pace and sped up the floats to the 35-40 sec range.
I have also tended to ignore pure short intervals of higher intensity in favour of these types of sessions, or kept it simple and done a monofartlek (sometimes added with a few more 30 sec intervals), but slowed down the med paced jogs to simulate more 1500-3km pace work. Egs I used to do a monfartlek in about 6km, jog 2mins and then run hard, very easy 30 sec for 3mins take 3mins and then do 3mins of 15sec hard -30 sec.
When I first read my Harry Wilson (ovett's coach) training book aka the 'training bible' he had whole sections on an athlete's strengths and workouts that one could do. I don't have the time today, but next time out I'll post all of Wilson's change of pace workouts (from 800-10000m).
After our race in Ottawa a handful of us went out for some refreshments. It was this hodge podge of young guys and old guys, but everyone was a running a geek. Part of the conversation got into a the concept of change of pace training and race preparations workouts. During my SFU days we did a weekend workout during the track season where you did 5 x 1000m off 3mins rest but you alternated hard 200s under or around 800m pace with 200m float. Back then it was a tough strength workout. The biggest thing I found was that you got very good speed development and great kicking abilties, without being totally beaten up the next day.
I think that since these sessions cannot be measured very well by science they often get overlooked in many modern day training ideas, but in the real world they can be the have a major impact. I am not saying ignore the shorter harder intervals, but rather that either doing more of these will help one's tactical abilties and also lead to less injuries and breakdown.
As I moved up to the 5-10km I kept on doing the session, but now it was more speed. We also shortened the interval break to 2mins, slowed down the hard 200s to mile or just under mile pace and sped up the floats to the 35-40 sec range.
I have also tended to ignore pure short intervals of higher intensity in favour of these types of sessions, or kept it simple and done a monofartlek (sometimes added with a few more 30 sec intervals), but slowed down the med paced jogs to simulate more 1500-3km pace work. Egs I used to do a monfartlek in about 6km, jog 2mins and then run hard, very easy 30 sec for 3mins take 3mins and then do 3mins of 15sec hard -30 sec.
When I first read my Harry Wilson (ovett's coach) training book aka the 'training bible' he had whole sections on an athlete's strengths and workouts that one could do. I don't have the time today, but next time out I'll post all of Wilson's change of pace workouts (from 800-10000m).
Monday, May 25, 2009
Too much pain for a time so slow
(be aware this is going to be a rambling mess...)
Well my Ottawa trip just got worse and worse. 5-6 weeks ago I was thinking things were coming around for the marathon, then 3 weeks ago I was thinking that with everything going on the 10km was a much better option. By Saturday night at around 6:35 (the race started at 6:30) I was thinking this is going to hurt. I ended up at 31:48 and 2nd masters, but my expectations were much higher. Maybe wishful thinking, but alas no one ever accused me of being a cynic, at least not when it comes to running.
Thing about it is that I ran as hard as I could and that was still disappointing. But in the end I don't think I really cared too much. I was pretty spent and I ran on emotions more so than the average person. I realized after the fact I was running on fumes, but this is the main event put on by my sponsor Mizuno so I figured I should at least give it the ol 'college try'. It's kinda strange as people look at my age and think my time is pretty good, but my expectations haven't really dropped over the last few years.
But I was able to see some people who I haven't seen in a while, so at least there is some positive to come along. Funny thing as I haven't raced on the track much or even XC over the last 2 yrs so all of a sudden there are all these guys who I don't even know kicking my butt.
The good thing to come out of this weekend is that I am aware of how my emotions are impacting me physically. My achilles is 'tweaked' and I cannot go through being out 2+ months again and then coming back. I'd like to have a good fall and enjoy my running this summer, so I am going to x train for the rest of this week, get back to work (I am on a 2 week parental leave) and then re-evaluate where things are before I refocus.
If the achilles responds nicely we roll....if not then I have made the promise to myself that I will get rid of this achilles problem. I was able to see a massage therapist on Friday in Ottawa and he didn't think there was much damage, but I also know how quickly an achilles can do downhill.
On Sunday I was able to work my way down to the finish line and hoped to see Steve O make the Berlin team. I am not sure what happened entirely except that he dropped out around 23-24km. Unfortunately, it happens and I am sure he (and Dick) are crushed. I totally feel for the guy as he has worked so hard and looked so fit, but alas it's why we actually have to go out and run the race. To paraphrase Herb Elliott 'you have to be arrogant enough to think you can do it, but still humble enough to actually go out and do it'.
Some times we we get nothing from the outcomes, but we can sure learn a lot from the process. Yeah I know cheap words, but if there is one thing I've come to realize is that in the long run you learn far more from the process as a person than you would ever learn from some brilliant outcome....but that great outcome sure makes things feel a helluva lot better.....
Well my Ottawa trip just got worse and worse. 5-6 weeks ago I was thinking things were coming around for the marathon, then 3 weeks ago I was thinking that with everything going on the 10km was a much better option. By Saturday night at around 6:35 (the race started at 6:30) I was thinking this is going to hurt. I ended up at 31:48 and 2nd masters, but my expectations were much higher. Maybe wishful thinking, but alas no one ever accused me of being a cynic, at least not when it comes to running.
Thing about it is that I ran as hard as I could and that was still disappointing. But in the end I don't think I really cared too much. I was pretty spent and I ran on emotions more so than the average person. I realized after the fact I was running on fumes, but this is the main event put on by my sponsor Mizuno so I figured I should at least give it the ol 'college try'. It's kinda strange as people look at my age and think my time is pretty good, but my expectations haven't really dropped over the last few years.
But I was able to see some people who I haven't seen in a while, so at least there is some positive to come along. Funny thing as I haven't raced on the track much or even XC over the last 2 yrs so all of a sudden there are all these guys who I don't even know kicking my butt.
The good thing to come out of this weekend is that I am aware of how my emotions are impacting me physically. My achilles is 'tweaked' and I cannot go through being out 2+ months again and then coming back. I'd like to have a good fall and enjoy my running this summer, so I am going to x train for the rest of this week, get back to work (I am on a 2 week parental leave) and then re-evaluate where things are before I refocus.
If the achilles responds nicely we roll....if not then I have made the promise to myself that I will get rid of this achilles problem. I was able to see a massage therapist on Friday in Ottawa and he didn't think there was much damage, but I also know how quickly an achilles can do downhill.
On Sunday I was able to work my way down to the finish line and hoped to see Steve O make the Berlin team. I am not sure what happened entirely except that he dropped out around 23-24km. Unfortunately, it happens and I am sure he (and Dick) are crushed. I totally feel for the guy as he has worked so hard and looked so fit, but alas it's why we actually have to go out and run the race. To paraphrase Herb Elliott 'you have to be arrogant enough to think you can do it, but still humble enough to actually go out and do it'.
Some times we we get nothing from the outcomes, but we can sure learn a lot from the process. Yeah I know cheap words, but if there is one thing I've come to realize is that in the long run you learn far more from the process as a person than you would ever learn from some brilliant outcome....but that great outcome sure makes things feel a helluva lot better.....
Wednesday, May 20, 2009
What really matters...
How to disrupt training.....there really is only one way....’life gets in the way’....
It’s been a while since I’ve posted due to one little, yet also very huge reason. That being the birth of my first child. Now in some instances this would be a huge deal no matter what, but in this situation it was magnified umpteen times. Over the years I’ve had the opportunity to meet many people, but very few actually know who I am. I can be quiet, obnoxious (a nice way of saying I can be an *%%^&%&^(), talkative, opinionated, supportive, etc... it’s one of those things where people see me on the outside, but very few really get at my core. I am conscious of what I give out (although at times it may not seem that way) and I know ...to paraphrase Sean Penn it can be difficult to like me at times, but this post gives you some insight into what makes me tick..... and why those who put up with me do so...
Our due date was two Mondays ago, but very little concern was expressed as all previous Dr visits were positive. On Thursday (the 7th) Julie was pretty sure this was the day, but her contractions subsided. Oh well, at the very least we go till Monday I thought (when the Dr would incur birth).
On Fri at work I get a call that Julie is having 3-4 min contractions....eeeekkk.....
I get someone to cover my class and head home around 1:30. Julie says that she is still getting contractions, but at her appt that morning the baby’s face is no longer head down, but instead face down, but that the Dr expressed no concerns as on Mon it was head down. But Julie’s paranoia (in this case we now refer to it as good instincts) says that something is wrong...she hasn’t felt much movement since late in the morning. We call our Dr and he sends us for an ordinary stress test on the baby.
This turns out to not be so ordinary as every contraction his HR goes from a normal 150 to half that for 30 secs. His appears to be hyper-extended with an ultra sound, and all of a sudden Dr after Dr comes in... Our initial ordinary stress test turns into people getting bumped out of their surgeries and us getting moved to the front of the Queue. As we would find out his umbilical cord has been wrapped around his neck 3 times and has pulled him into his hyper-extended position. Julie ends up with a C section, but we hear no scream to indicate a healthy child. All we hear is silence and see a limp little body being worked on by a team of medical staff. He eventually breathes, but he looks listless. Julie is beside herself, but I somehow remain intact emotionally.
He gets sent to the baby intensive care and although he is breathing fine his arms and legs have no tension. His oxygen levels are lowish and his sugar levels are off the charts low. It seems as though he’s been fighting for hours and is now simply exhausted.
I stay with him, while Julie goes to recovery. I have nothing to say, except will he be okay. This and my wife’s reaction are the only things that matter. I stay with him till they say I can see Julie. We are both devastated and the only things entering our minds are worst case scenarios, but I try to keep her positive and remind her what the Dr told me that what mattered most was how he reacted in the first 24 hours.
We barely sleep that night and are up to see our first born Carter Gordon Bomba early in the morning, but we can only touch him. There is no holding him and he is irritated when he is touched. Our attitudes can be only be described as ‘hanging on for dear life’, but I am able to hide how I feel on the inside and remind my wife to stay positive. It’s surreal and we both can’t believe where we are.
As the day goes on he improves and we become more positive. By the next day he is active and we can even hold him (although with tubes all over). Since he is now more alert and stable I go home to get some clothes and get in a run.
The run is more therapy than anything else, and the privacy or the run overrides the stoic attitude I’ve had the last few days. The first 30mins of the run is everything I can do to fall into a blubbering mess. I get though the run, but barely.
It is here that I realize how much this whole affair has impacted me. I do it with no one around and on my own terms, but I also know that right now I can show no weakness to my wife or my child. At this moment in time I am required to be the one who remains calm and the experiences of running help me to control those outward emotions that so want to come out. It is now that I remember that despite all my shortcomings there is one thing I’ve learned and that is when ‘push comes to shove’ I am one of those people who revel in those opportunities.
It is the perspective of the moment that allows me to realize what is important and what is secondary. Much like a race where one either takes a chance or decides to see what can happen. I’ve always known the answer, but now it is more action than words.....
It’s been a while since I’ve posted due to one little, yet also very huge reason. That being the birth of my first child. Now in some instances this would be a huge deal no matter what, but in this situation it was magnified umpteen times. Over the years I’ve had the opportunity to meet many people, but very few actually know who I am. I can be quiet, obnoxious (a nice way of saying I can be an *%%^&%&^(), talkative, opinionated, supportive, etc... it’s one of those things where people see me on the outside, but very few really get at my core. I am conscious of what I give out (although at times it may not seem that way) and I know ...to paraphrase Sean Penn it can be difficult to like me at times, but this post gives you some insight into what makes me tick..... and why those who put up with me do so...
Our due date was two Mondays ago, but very little concern was expressed as all previous Dr visits were positive. On Thursday (the 7th) Julie was pretty sure this was the day, but her contractions subsided. Oh well, at the very least we go till Monday I thought (when the Dr would incur birth).
On Fri at work I get a call that Julie is having 3-4 min contractions....eeeekkk.....
I get someone to cover my class and head home around 1:30. Julie says that she is still getting contractions, but at her appt that morning the baby’s face is no longer head down, but instead face down, but that the Dr expressed no concerns as on Mon it was head down. But Julie’s paranoia (in this case we now refer to it as good instincts) says that something is wrong...she hasn’t felt much movement since late in the morning. We call our Dr and he sends us for an ordinary stress test on the baby.
This turns out to not be so ordinary as every contraction his HR goes from a normal 150 to half that for 30 secs. His appears to be hyper-extended with an ultra sound, and all of a sudden Dr after Dr comes in... Our initial ordinary stress test turns into people getting bumped out of their surgeries and us getting moved to the front of the Queue. As we would find out his umbilical cord has been wrapped around his neck 3 times and has pulled him into his hyper-extended position. Julie ends up with a C section, but we hear no scream to indicate a healthy child. All we hear is silence and see a limp little body being worked on by a team of medical staff. He eventually breathes, but he looks listless. Julie is beside herself, but I somehow remain intact emotionally.
He gets sent to the baby intensive care and although he is breathing fine his arms and legs have no tension. His oxygen levels are lowish and his sugar levels are off the charts low. It seems as though he’s been fighting for hours and is now simply exhausted.
I stay with him, while Julie goes to recovery. I have nothing to say, except will he be okay. This and my wife’s reaction are the only things that matter. I stay with him till they say I can see Julie. We are both devastated and the only things entering our minds are worst case scenarios, but I try to keep her positive and remind her what the Dr told me that what mattered most was how he reacted in the first 24 hours.
We barely sleep that night and are up to see our first born Carter Gordon Bomba early in the morning, but we can only touch him. There is no holding him and he is irritated when he is touched. Our attitudes can be only be described as ‘hanging on for dear life’, but I am able to hide how I feel on the inside and remind my wife to stay positive. It’s surreal and we both can’t believe where we are.
As the day goes on he improves and we become more positive. By the next day he is active and we can even hold him (although with tubes all over). Since he is now more alert and stable I go home to get some clothes and get in a run.
The run is more therapy than anything else, and the privacy or the run overrides the stoic attitude I’ve had the last few days. The first 30mins of the run is everything I can do to fall into a blubbering mess. I get though the run, but barely.
It is here that I realize how much this whole affair has impacted me. I do it with no one around and on my own terms, but I also know that right now I can show no weakness to my wife or my child. At this moment in time I am required to be the one who remains calm and the experiences of running help me to control those outward emotions that so want to come out. It is now that I remember that despite all my shortcomings there is one thing I’ve learned and that is when ‘push comes to shove’ I am one of those people who revel in those opportunities.
It is the perspective of the moment that allows me to realize what is important and what is secondary. Much like a race where one either takes a chance or decides to see what can happen. I’ve always known the answer, but now it is more action than words.....
Thursday, May 7, 2009
When it goes really bad really early
What went down on Sunday at the BMO 1/2 marathon was absolutely stunning. If ever there was a disappointing race I've run this was it. Looking back I can see what happened, but it still doesn't explain everything.
Every thing that could go wrong did, and in the end I could do nothing but laugh. I realized that I was trying to force too many things at once(emotionally, physically and mentally) and it coincided with an absolute gem of how things can go bad.
It all began with the fear of Julie's pregnancy and feeling the stress to get in any training I could. After my great session last Sunday I was feeling 'bulletproof'. I had been on a roll training wise and had no bad days. Every run felt great (even the day after Sunday), but I had also been following a nice consistent series of workouts, recovery, etc... Last Monday I made a decision to get in training when and where I could, but that meant pushing the envelope. I knew last Wed that I had pushed too much as I really felt my workouts from Tues. The run was okay pace wise but it was not the normal off day run I had been feeling over the last month plus of training. It was a grind
In 20/20 hindsight I should have bit the bullet and stayed in my normal routine, but alas my wife is very paranoid right now and that is having a big impact on my own mental state. I sometimes forget I am the 'yin to her yang' and that I need to balance her out, but in this case her fears overtook my own mellower behavior.
In the end I should have backed off after Wed, but I hoped/figured things would get better. They probably would have, but once again I was my own worst enemy. We had our HS city championships and as luck would have it it was the hottest day of the year. I ended up being stuck in the sun for most of the day and was absolutely destroyed by the time for my PM run. The idea was to put in an hour or so run with some short farltek mixed in the middle. The problem was that I couldn't run fast. My HR was low (120s), but honestly I couldn't get it any higher. I ended up doing a few hills, ran a bit and then did some more hills, but I never felt right.
The next day I felt great for my AM run and even my PM run, but the damage was done and I showed up to the starting line thinking I was okay, but once we got going....yikes.....I knew it was going to get ugly. Everything felt tight, beaten up and slow. I had nothing to give except for the concept of finishing. In then end that was all I had to give in every sense of the word.
Mon: 65mins
Tues: quick 38min warm up - monofartlek - quick 25 min warm down
Wed: 90mins
Thurs: 67mins
Fri: AM 35mins PM 60min with farltek in the middle
sat: AM 45min PM 30mins
Sun 1/2 marathon 1:13:?? (I jogged the last 4-5 km with Mark Cryderman when I caught him)
Every thing that could go wrong did, and in the end I could do nothing but laugh. I realized that I was trying to force too many things at once(emotionally, physically and mentally) and it coincided with an absolute gem of how things can go bad.
It all began with the fear of Julie's pregnancy and feeling the stress to get in any training I could. After my great session last Sunday I was feeling 'bulletproof'. I had been on a roll training wise and had no bad days. Every run felt great (even the day after Sunday), but I had also been following a nice consistent series of workouts, recovery, etc... Last Monday I made a decision to get in training when and where I could, but that meant pushing the envelope. I knew last Wed that I had pushed too much as I really felt my workouts from Tues. The run was okay pace wise but it was not the normal off day run I had been feeling over the last month plus of training. It was a grind
In 20/20 hindsight I should have bit the bullet and stayed in my normal routine, but alas my wife is very paranoid right now and that is having a big impact on my own mental state. I sometimes forget I am the 'yin to her yang' and that I need to balance her out, but in this case her fears overtook my own mellower behavior.
In the end I should have backed off after Wed, but I hoped/figured things would get better. They probably would have, but once again I was my own worst enemy. We had our HS city championships and as luck would have it it was the hottest day of the year. I ended up being stuck in the sun for most of the day and was absolutely destroyed by the time for my PM run. The idea was to put in an hour or so run with some short farltek mixed in the middle. The problem was that I couldn't run fast. My HR was low (120s), but honestly I couldn't get it any higher. I ended up doing a few hills, ran a bit and then did some more hills, but I never felt right.
The next day I felt great for my AM run and even my PM run, but the damage was done and I showed up to the starting line thinking I was okay, but once we got going....yikes.....I knew it was going to get ugly. Everything felt tight, beaten up and slow. I had nothing to give except for the concept of finishing. In then end that was all I had to give in every sense of the word.
Mon: 65mins
Tues: quick 38min warm up - monofartlek - quick 25 min warm down
Wed: 90mins
Thurs: 67mins
Fri: AM 35mins PM 60min with farltek in the middle
sat: AM 45min PM 30mins
Sun 1/2 marathon 1:13:?? (I jogged the last 4-5 km with Mark Cryderman when I caught him)
Thursday, April 30, 2009
So Simple....
..it's gotta be 'complex'. Due to the impending birth of that little alien creature that will soon be inhabiting various moments of my life I came to the decision earlier this week that I need to take every bit of training and not completely focus on the 'big workout'. So i am approaching everything day by day.
Not the optimal situation, but probably essential for now. Therefore, I've decided to pull the old Australian 'complex system' of training out of the bag. For those who aren't familiar with the 'system' it is (with some slight personal variations) a system of training that advises some very lydiard long run concepts mixed in with shorter fartlek, hill and tempo sessions. It has been used by many of the good Australian runners over the years (Deek, Moneghetti, Wardlaw, Troop, etc...) has produced many other great results. Even now Craig Mottram is being coached by Chris Wardlaw (Mona's coach), who has been one of the main instigators in ti's evolution (often seen as beginning with De Castella's coach Pat Clohessy). In essence it's the same pattern of workouts week after week, with some variations to 'specificity' in training.
In general it looks like:
Mon 16km run
Tues: monofartlek
Wed: 20-25 km run
Thurs: hill session or track session of 8 x 400m off a 200m float
Fri: 16km
Sat: 7-8 km hilly tempo run
Sunday: 2-2 1/2 hr long run
Chuck in some 4-6 mile morning runs and that's it. You can see it's evolution at:
http://glenhuntly-athletics.com/assets/wardlawtraining.pdf
I forgot to post last week's training. it's been busy this week.
Mon: 1 hr 67 min run (felt great considering the Sun Run the previous day)
Tues: 16 x 60 sec hard off 30 sec jog and then 6 x 30 sec hard -30sec jog
Wed: 90min
Thurs: 10 x 3mins off 1min. I did it on my 'Mundy Park 1km' outside trail. I am not sure how far it is as I created it last yr when it was dark and i needed a place to run, but it measure out to approx 3mins of running so good enough. Consistent too.
fri: 66min run plus Bikram Yoga
Sat: 65 min quick run (same loop as Mon and Fri) PM 38mins
Sunday: see previous post for 'long fartlek'
Considering the Sun Run, my recovery and the various sessions I put in a very good week and the best part is that I responded to the training and recovery very positively
Not the optimal situation, but probably essential for now. Therefore, I've decided to pull the old Australian 'complex system' of training out of the bag. For those who aren't familiar with the 'system' it is (with some slight personal variations) a system of training that advises some very lydiard long run concepts mixed in with shorter fartlek, hill and tempo sessions. It has been used by many of the good Australian runners over the years (Deek, Moneghetti, Wardlaw, Troop, etc...) has produced many other great results. Even now Craig Mottram is being coached by Chris Wardlaw (Mona's coach), who has been one of the main instigators in ti's evolution (often seen as beginning with De Castella's coach Pat Clohessy). In essence it's the same pattern of workouts week after week, with some variations to 'specificity' in training.
In general it looks like:
Mon 16km run
Tues: monofartlek
Wed: 20-25 km run
Thurs: hill session or track session of 8 x 400m off a 200m float
Fri: 16km
Sat: 7-8 km hilly tempo run
Sunday: 2-2 1/2 hr long run
Chuck in some 4-6 mile morning runs and that's it. You can see it's evolution at:
http://glenhuntly-athletics.com/assets/wardlawtraining.pdf
I forgot to post last week's training. it's been busy this week.
Mon: 1 hr 67 min run (felt great considering the Sun Run the previous day)
Tues: 16 x 60 sec hard off 30 sec jog and then 6 x 30 sec hard -30sec jog
Wed: 90min
Thurs: 10 x 3mins off 1min. I did it on my 'Mundy Park 1km' outside trail. I am not sure how far it is as I created it last yr when it was dark and i needed a place to run, but it measure out to approx 3mins of running so good enough. Consistent too.
fri: 66min run plus Bikram Yoga
Sat: 65 min quick run (same loop as Mon and Fri) PM 38mins
Sunday: see previous post for 'long fartlek'
Considering the Sun Run, my recovery and the various sessions I put in a very good week and the best part is that I responded to the training and recovery very positively
Sunday, April 26, 2009
'12 step program'...
...my name is Mark and I have a problem. I am 'scatterbrained'. A combination of my personality, 'running brain' (as my wife calls it) and life in general (later with that story) I messed up this morning's planned big marathon session (10mile decent pace warm up, 10mile at MP pace and short warm down) as I failed to once again properly read the weekly email that Dick sends out.
Normally we do weekend workouts at 9:30 at Stanley Park on Sat, so I 'assumed' the same time again. Now having said that most Sunday runs begin at 9:00 so I should have known better. For some reason I read Dick's email just before I was about to leave and saw in red lettering 9:00....oops (as it takes me about 30mins to get to Stanley Park). As I wrote to Dick in an email I should have shown up and did a shorter warm up and ran 12-13 miles, but alas I was not a happy camper.
Maybe it was meant to be as I had originally planned a long marathon fartlek I did before both CIM and Ottawa (before Sacramento it went well, but before Ottawa I had been really sick). I had himmed and hawed about this and decided to do show up chat with Dick and go from there). So I had another cup of coffee and debated on where to do the session. I was going to run around the streets, but decided to do a combination of the outer Mundy Park loop, so I had some semblance of pace, and then headed out on the bike path around Mundy Park and then back into the park to see if things changed.
The session was a quicker 40+ min warm up and then get through 7 x 6mins at MP pace effort/HR and 3 mins a little slower using my HR monitor (so mid 160s for the MP effort and low/mid 150s for the easier part) and then 3mins off 2mins til I hit 1 hr 20mins. This is how it went:
1) warm up of approx 11km (single approx 5km loop at Mundy) with a 19min loop and then (with a slower HR and effort level) 18mins and then a little extra tagged on to hit 11km
2) get a gel,water, change shoes, etc....
3) head out on my first fartlek loop and was concerned as my HR was bang on, but my splits were quick the first half loop 8:05 (I toned it down and ended up at 16:30) so considering the easier parts decent
4) out on to the road I went and then came back for my nos. 6and 7 (had some fluid replacements as I practiced drinking, but i should have thrown a gel in there or probably earlier) and then back out. Ran a very controlled loop at 16:42 (but 8:15 first half so more even than nos 1 and 2), which was a pleasant surprise.. I was afraid I might have slowed down, but in fact it felt good
5) did 2 x 3mins off 2min same way, but after I hit 7 I lost my focus and my form faltered on the second 3 minuter. It was like last yr when I tried to run with my upper body and not my core.
6) my session was going from great to a mess, when I realized what I was doing and decided to do 60 sec off 30 sec, but was able o get the form back and finish strongly. I was amazing what a difference in the 'struggle' form versus the 'strong' form.
7) a combination of probably needing more nourishment and getting through the tough section made the last 10-15 mins a struggle
But wait it gets better (not the workout, but my idiocy). I check my cell phone whenever I am away from it and see I have 2 missed messages. 'Two' uh oh....I call Julie ASAP....no answer at home...call her cell...no answer....look at my who has called me section and see a phone call from home. 'Oh man, here it goes'. I call Julie's parents home...no answer....eeeekkkkk....call Julie's mom's cell...but she hasn't heard from Julie. Okay stress level goes down.
I pull into the driveway and her car is there...*deep breath*. All this time she'd been sleeping, and the message I saw about her calling from home was in fact my original call home to her. If that doesn't explain me right now then nothing will....funny thing is I've been pretty calm, but she is technically due in one week, so my high alert button has gone from cruise control to attentive.
Normally we do weekend workouts at 9:30 at Stanley Park on Sat, so I 'assumed' the same time again. Now having said that most Sunday runs begin at 9:00 so I should have known better. For some reason I read Dick's email just before I was about to leave and saw in red lettering 9:00....oops (as it takes me about 30mins to get to Stanley Park). As I wrote to Dick in an email I should have shown up and did a shorter warm up and ran 12-13 miles, but alas I was not a happy camper.
Maybe it was meant to be as I had originally planned a long marathon fartlek I did before both CIM and Ottawa (before Sacramento it went well, but before Ottawa I had been really sick). I had himmed and hawed about this and decided to do show up chat with Dick and go from there). So I had another cup of coffee and debated on where to do the session. I was going to run around the streets, but decided to do a combination of the outer Mundy Park loop, so I had some semblance of pace, and then headed out on the bike path around Mundy Park and then back into the park to see if things changed.
The session was a quicker 40+ min warm up and then get through 7 x 6mins at MP pace effort/HR and 3 mins a little slower using my HR monitor (so mid 160s for the MP effort and low/mid 150s for the easier part) and then 3mins off 2mins til I hit 1 hr 20mins. This is how it went:
1) warm up of approx 11km (single approx 5km loop at Mundy) with a 19min loop and then (with a slower HR and effort level) 18mins and then a little extra tagged on to hit 11km
2) get a gel,water, change shoes, etc....
3) head out on my first fartlek loop and was concerned as my HR was bang on, but my splits were quick the first half loop 8:05 (I toned it down and ended up at 16:30) so considering the easier parts decent
4) out on to the road I went and then came back for my nos. 6and 7 (had some fluid replacements as I practiced drinking, but i should have thrown a gel in there or probably earlier) and then back out. Ran a very controlled loop at 16:42 (but 8:15 first half so more even than nos 1 and 2), which was a pleasant surprise.. I was afraid I might have slowed down, but in fact it felt good
5) did 2 x 3mins off 2min same way, but after I hit 7 I lost my focus and my form faltered on the second 3 minuter. It was like last yr when I tried to run with my upper body and not my core.
6) my session was going from great to a mess, when I realized what I was doing and decided to do 60 sec off 30 sec, but was able o get the form back and finish strongly. I was amazing what a difference in the 'struggle' form versus the 'strong' form.
7) a combination of probably needing more nourishment and getting through the tough section made the last 10-15 mins a struggle
But wait it gets better (not the workout, but my idiocy). I check my cell phone whenever I am away from it and see I have 2 missed messages. 'Two' uh oh....I call Julie ASAP....no answer at home...call her cell...no answer....look at my who has called me section and see a phone call from home. 'Oh man, here it goes'. I call Julie's parents home...no answer....eeeekkkkk....call Julie's mom's cell...but she hasn't heard from Julie. Okay stress level goes down.
I pull into the driveway and her car is there...*deep breath*. All this time she'd been sleeping, and the message I saw about her calling from home was in fact my original call home to her. If that doesn't explain me right now then nothing will....funny thing is I've been pretty calm, but she is technically due in one week, so my high alert button has gone from cruise control to attentive.
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