..what's worse...well sickness is always except when it comes to anything over a week, which means I may have chosen an injury this time around. Normally illness has some sort of ending, but this one is a stubborn little thing. Just when I think it has run its course I get sick again. This might be a little of my own fault, but even when I began running it seemed as though things were pretty much back to normal. The only good thing is that today's run felt quite good.
The shocking part to this week was that my mileage wasn't great except when you consider the number of sessions. I ended up just under 130km, but I only ran 5 times. At least i got some specificity work in place....I hope.
Mon: 2hr 3mins (felt great til the last 20-30mins ) and later that night I had a fever and didn't go to work on Tues
Tues: sick
Wed: went to work a 1/2 day and came home...wrecked...
Thurs: Went to school as we had student led conferences with parents. I figured I was a little fatigued, but since I got through the day I should fine... right???? Wrong.... Went out for 93mins and later that night had a fever again
Friday: No work. Good sleep. Felt good in the evening so went for planned 80mins, but ended up at 92mins. Felt ok, but pretty tired after
Saturday: workout...no workout....workout...no workout....ended up at 66 min run with 'dug'....no PM as felt absolutely smashed....uh oh...
Sunday: "Screw it" I bit the bullet and did a marathon/long run workout. I figured I needed to do something even if it didn't go well. Ended up at Bby lake and did a session I did before CIM in the Fall. 40mins run (actually one loop around bby lake in 43 mins), throw on the racing flats, grab some water and take a gel (4mins)and then proceed to do painful crap that being 10 x 6mins at MP or slightly quicker based on HR )approx 165/166) and 3mins at avg 140-150HR range. I was okay through 6 and even 7, but my easier section were what killed me. I felt fine on the quicker sections and didn't really slow down that part that much (a good sign???) With a short warm down I ended up at 38km, but god I hurt on the warm down. I really felt that lack of a mid week workout to keep my mechanics solid and also my easier sections HR seemed very high (probably due to the sickness)
Monday, April 28, 2008
Wednesday, April 23, 2008
Arrrggghhhh....
I am not sure if it's something I ate or simply a virus, but I've been a sweating machine since Monday. I felt pretty lousy at work on Monday, but simply figured I was tired from racing on Sunday and needed some sleep, but then the 'sweats' started and I was done.
At first I didn't care as I figured I would only miss a day and I had planned for a Wed workout and Thurs med-long run, but I went through another huge fever session on Tues ( I actually felt okay on Tues evening and figured I might even be able to do my normal Am run before work) when I went to bed (didn't go to work on Tues) and on Wed I went home early from work (I was completely out of it) and even as I write this I am still sweating (yuck)
The worst part is that I had told one of the race organizers, Bob Reid, I would be running the Times Colonist 10km in Victoria on Sunday, but I decided I had to back out. I figured it would be a good racing/training week in preparation for Ottawa, but with missing some major mid week training and not really knowing when I am going to get back into the routine of things I feel as thouhg I have no choice. Worst part is not being sick, but feeling completely guilty as Bob Reid is a major force for the race and if it wasn't for him I don't think I would even consider doing the race. Backing out on him is kinda like backing out on Yoda
At first I didn't care as I figured I would only miss a day and I had planned for a Wed workout and Thurs med-long run, but I went through another huge fever session on Tues ( I actually felt okay on Tues evening and figured I might even be able to do my normal Am run before work) when I went to bed (didn't go to work on Tues) and on Wed I went home early from work (I was completely out of it) and even as I write this I am still sweating (yuck)
The worst part is that I had told one of the race organizers, Bob Reid, I would be running the Times Colonist 10km in Victoria on Sunday, but I decided I had to back out. I figured it would be a good racing/training week in preparation for Ottawa, but with missing some major mid week training and not really knowing when I am going to get back into the routine of things I feel as thouhg I have no choice. Worst part is not being sick, but feeling completely guilty as Bob Reid is a major force for the race and if it wasn't for him I don't think I would even consider doing the race. Backing out on him is kinda like backing out on Yoda
Tuesday, April 22, 2008
My 'sweet as' new racers
... ...yeah yeah....I might be selling out, but I don't sell out unless I believe in what I am selling....wore these for the first time this weekend. I put these on after wearing them for part of a track session and they fit me like a glove. I was shocked at how much protection they had for lighter shoe yet still also acted like a lightweight racer. I know for me there always seems to be a trade off. they either feel too much like a lightweight trainer or there is not enough protection. These almost seem to fit the bill perfectly....
Priveleges......
… every once in a while I realize that being able to be competitive is a privilege. Having gone through enough injury frustrations and having my ‘prime’ running years done in by trying to simply be able to walk straight up makes me look at this sport different than I did when I had my early breakthroughs. If I’ve learned one thing it’s that to get the most out of the sport you can’t look at are they paying my entry fee or did I win some prize money (although don’t get me wrong those things certainly nice). In the end I do what I do because I live for that ‘high’ of simply being competitive.
The Sun Run on Sunday was one of those days. I only ran 30:10, while I figured I was in closer to 29:45 shape on that course (I hate that course and consider it quite tough even though the first km is downhill and the last 9km is as slow and difficult a course as you might find for a road 10km), but you can’t always have the races you want when you want (at least not at this time of the year). I didn’t have my best race or even a race where I felt I showed my current fitness, but being able to not pack it in and actually have a decent last 2km made some of the positives outweight the negatives. To be able to simply have the rush of trying to hang in there and then being able to catch guys is not a feeling that can be replaced. As I say ‘it’s not something you can buy…it’s something you can only earn’.
Race Report:
I knew there were two pretty good African runners (actually Kenyan), and also that Ryan Hayden is in pretty good shape, but other than that I knew little. I also knew that my mechanics were much better than the ½ marathon from two weeks previous. The question I had was whether I had done too much this week and had recovered enough. In the end I hadn’t fully absorbed the training, but recouped just enough to run decent.
Pretty much after 2kms we were down to the top three guys out on their own and the rest of us ‘cowardly’ Canadians running against each other. We weren’t running that fast which meant a big pack through the first 5km, and although I was relaxed I certainly didn’t feel smooth. Just around the 5km mark Dave Jackson and Derek Nagluski tried to break away up a nasty little hill (if you’ve done the Sun Run you know the hill), but the course was poorly marked and they kept going straight as opposed to right (Dave has run this course a few times so I was quite surprised when he did this). I was lucky as I was also pushing up the hill, but they were those 2-3 metres ahead and when I saw them go it was almost surreal. I saw the officials pointing for them to turn right and expected them to, but they never did. I felt bad for them and since I was leading the pack I slowed down the pace till they got back in the pack.
That’s one thing about most runners I like. We are cutthroat, but we like to win fair. Unfortunately, Dave never seemed to recover mentally from his detour. Derek on the other hand seemed almost more mtoivated as right around 6km him and Steve Mcintyre (guy who I haven’t seen in the results for a bit as he now lives in the US) began to push the pace (maybe I was slowing?).
Jim Finlayson and Jeremy Deere (just when you think those two have officially quit the sport they show up….^%$*^%$&...but then again i guess people say that about me) also broke away by about 30-40m and I was left with Ryan Day. I figured I was about to ‘go backwards’ when I slightly altered my stride and leaned forward (what did I have to lose I thought) and all of a sudden that smoothness I didn’t have for 7-7.5km was there for the first time in a long time.
Over the next km I was able to get back hold of Finn and Jeremy. I should have gone hard by them but tucked in for a bit and then with about a mile to go I made my run at Derek and Steve. Even with less than 600-800m to go I figured no way was I going to catch them, but then all of a sudden they cam back little by little. Unfortunately, I couldn’t catch Steve, but I did get Derek and ended up 3rd Canuck and 5th overall. Not great, but not bad. At the very least I learned a few more things about what I need to do in my racing as I move on to some more marathon oriented sessions.
The Sun Run on Sunday was one of those days. I only ran 30:10, while I figured I was in closer to 29:45 shape on that course (I hate that course and consider it quite tough even though the first km is downhill and the last 9km is as slow and difficult a course as you might find for a road 10km), but you can’t always have the races you want when you want (at least not at this time of the year). I didn’t have my best race or even a race where I felt I showed my current fitness, but being able to not pack it in and actually have a decent last 2km made some of the positives outweight the negatives. To be able to simply have the rush of trying to hang in there and then being able to catch guys is not a feeling that can be replaced. As I say ‘it’s not something you can buy…it’s something you can only earn’.
Race Report:
I knew there were two pretty good African runners (actually Kenyan), and also that Ryan Hayden is in pretty good shape, but other than that I knew little. I also knew that my mechanics were much better than the ½ marathon from two weeks previous. The question I had was whether I had done too much this week and had recovered enough. In the end I hadn’t fully absorbed the training, but recouped just enough to run decent.
Pretty much after 2kms we were down to the top three guys out on their own and the rest of us ‘cowardly’ Canadians running against each other. We weren’t running that fast which meant a big pack through the first 5km, and although I was relaxed I certainly didn’t feel smooth. Just around the 5km mark Dave Jackson and Derek Nagluski tried to break away up a nasty little hill (if you’ve done the Sun Run you know the hill), but the course was poorly marked and they kept going straight as opposed to right (Dave has run this course a few times so I was quite surprised when he did this). I was lucky as I was also pushing up the hill, but they were those 2-3 metres ahead and when I saw them go it was almost surreal. I saw the officials pointing for them to turn right and expected them to, but they never did. I felt bad for them and since I was leading the pack I slowed down the pace till they got back in the pack.
That’s one thing about most runners I like. We are cutthroat, but we like to win fair. Unfortunately, Dave never seemed to recover mentally from his detour. Derek on the other hand seemed almost more mtoivated as right around 6km him and Steve Mcintyre (guy who I haven’t seen in the results for a bit as he now lives in the US) began to push the pace (maybe I was slowing?).
Jim Finlayson and Jeremy Deere (just when you think those two have officially quit the sport they show up….^%$*^%$&...but then again i guess people say that about me) also broke away by about 30-40m and I was left with Ryan Day. I figured I was about to ‘go backwards’ when I slightly altered my stride and leaned forward (what did I have to lose I thought) and all of a sudden that smoothness I didn’t have for 7-7.5km was there for the first time in a long time.
Over the next km I was able to get back hold of Finn and Jeremy. I should have gone hard by them but tucked in for a bit and then with about a mile to go I made my run at Derek and Steve. Even with less than 600-800m to go I figured no way was I going to catch them, but then all of a sudden they cam back little by little. Unfortunately, I couldn’t catch Steve, but I did get Derek and ended up 3rd Canuck and 5th overall. Not great, but not bad. At the very least I learned a few more things about what I need to do in my racing as I move on to some more marathon oriented sessions.
Saturday, April 19, 2008
Ahhhh...the track
I love the track. I started out as a track guy and that will never leave my blood. I still can't completely work my way around this road running thing, but sometimes we just have to do.....
Mon: AM - 33mins PM 65 mins at Mundy Park...ran 40 mins with Mosley. Decent run as ran easy and picked it up each 5km loop
Tues: track 6 x 'mile' in a seven min set
I had my first track session a couple of weeks ago, but it was pretty mellow and besides I almost don't consider anything under a mile (uugghhh) to be relevant these days. On Tues I worked my way down to Richmond for some expected 1200's but we (Jizzy and myself) were able to talk Marek into changing things to 'miles' (1600m). I wanted six at around 70-71 pace (decent but very controlled). Myself, Jizzy and a Swedish guy who is town (Henrik Lofas) ended up alternating leads (although Jizzy was feeling tired so he only did 3). We actually went out a bit slow and picked it up each lap but still good. Henrik was with me for 5 9which was great) and I did the last one on my own, but I wanted to practice some surging so went 400 slightly harder, 200 mellower, 400m slightly harder, 200m mellow, 400m harder. Probably avg'd low 4:40's for the first five and my alternating one wasn't much slower (4:53)so that was good sign. The session ended up being pretty good. Considering the effort that went into 4:40 pace I felt as though I could do a couple more of those. Right now I have no idea what that means, but hey...
Wed: AM - 33mins
PM 65 mins with dawg....felt tired from Tues, but still a decent pace so a good sign
Thurs: AM - 32mins PM 30mins hill circuit as I felt I needed some form work as opposed to a flat fartlek. I did 20mins of the circuit then 5mins of 30-40 sec and then 5 mins of 15-20 sec. The first two circuits were controlled and then pushed it for the next two and the 30 sec hills.
Fri: Unfortunately I slept through my alarm, so no AM. I tried to get in two afternoon runs but decided to run and do Bikram Yoga instead. Figured with racing on Sunday getting 'stretched out' and backing off a little (I am doing 2 week cycles right now) wasn't entirely a bad thing. Next week is going to be nasty anyways. Only wanted a 12km run but it was easy and quick so once again a good sign.......as always, I hope...
Mon: AM - 33mins PM 65 mins at Mundy Park...ran 40 mins with Mosley. Decent run as ran easy and picked it up each 5km loop
Tues: track 6 x 'mile' in a seven min set
I had my first track session a couple of weeks ago, but it was pretty mellow and besides I almost don't consider anything under a mile (uugghhh) to be relevant these days. On Tues I worked my way down to Richmond for some expected 1200's but we (Jizzy and myself) were able to talk Marek into changing things to 'miles' (1600m). I wanted six at around 70-71 pace (decent but very controlled). Myself, Jizzy and a Swedish guy who is town (Henrik Lofas) ended up alternating leads (although Jizzy was feeling tired so he only did 3). We actually went out a bit slow and picked it up each lap but still good. Henrik was with me for 5 9which was great) and I did the last one on my own, but I wanted to practice some surging so went 400 slightly harder, 200 mellower, 400m slightly harder, 200m mellow, 400m harder. Probably avg'd low 4:40's for the first five and my alternating one wasn't much slower (4:53)so that was good sign. The session ended up being pretty good. Considering the effort that went into 4:40 pace I felt as though I could do a couple more of those. Right now I have no idea what that means, but hey...
Wed: AM - 33mins
PM 65 mins with dawg....felt tired from Tues, but still a decent pace so a good sign
Thurs: AM - 32mins PM 30mins hill circuit as I felt I needed some form work as opposed to a flat fartlek. I did 20mins of the circuit then 5mins of 30-40 sec and then 5 mins of 15-20 sec. The first two circuits were controlled and then pushed it for the next two and the 30 sec hills.
Fri: Unfortunately I slept through my alarm, so no AM. I tried to get in two afternoon runs but decided to run and do Bikram Yoga instead. Figured with racing on Sunday getting 'stretched out' and backing off a little (I am doing 2 week cycles right now) wasn't entirely a bad thing. Next week is going to be nasty anyways. Only wanted a 12km run but it was easy and quick so once again a good sign.......as always, I hope...
Wednesday, April 16, 2008
Bikram....
....if you never done Bikram Yoga, try it out. I might be the epitome of someone who is not into anything fancy schmancy, but I did Bikram 'hot' Yoga in the fall and found immediate benefits. For those who know know nothing about it's yoga done in in a temperature just under 40 celsius for 90 mins and it's very intense. Found it did everything from strengthening, stretching and alignment.
Training since Friday:
Saturday: AM - workout planned session of between marathon to half marathon pace intensity 5km-4km-3km-2km-1km off 1km 30 sec slower (doing the 'posts' at bby lake so slight more than a km and on the 4km part it's now further than that, but it's the work that matters). The temperature was quite warm here and after the 4 km part I drank an entire water bottle on my 1km easier section. On my 2km I slowed just enough that I decided to add two hard kms but off 1min rest. great thing was that little break allowed me to drop the pace down.
PM - 35 mins
Sunday: AM - ran with a handful of 'old guys and has beens' (Norma Tinkham, Richard Lee, Bert Sandie, Matt Johnston) one 'gonna be good' guy (Richard Mosley who is in town from the brooks marathon project). Originally the run was supposed to be with Pete Cardle and Nathen Brannen (he's in town getting treatments and some orthotics), but Pete couldn't get Nate out to Bby Lake due to a scheduling conflict. From the get go my legs felt flat, but it was a good sort of 'flat'. Did the first loop in 44mins, second 43 and on my own 41 high (now an 11km loop) so good as I was able to pick it up
PM - 42 mins (10 mins of easy diagonals after 20mins)
For the week I ended up at just over 180kms. Considering how the week began this was quite surprising, but I guess some of those days turned into some longer workouts and single runs. I'll post Mon-Wed tomorrow....stay tuned...I know you will.....
Training since Friday:
Saturday: AM - workout planned session of between marathon to half marathon pace intensity 5km-4km-3km-2km-1km off 1km 30 sec slower (doing the 'posts' at bby lake so slight more than a km and on the 4km part it's now further than that, but it's the work that matters). The temperature was quite warm here and after the 4 km part I drank an entire water bottle on my 1km easier section. On my 2km I slowed just enough that I decided to add two hard kms but off 1min rest. great thing was that little break allowed me to drop the pace down.
PM - 35 mins
Sunday: AM - ran with a handful of 'old guys and has beens' (Norma Tinkham, Richard Lee, Bert Sandie, Matt Johnston) one 'gonna be good' guy (Richard Mosley who is in town from the brooks marathon project). Originally the run was supposed to be with Pete Cardle and Nathen Brannen (he's in town getting treatments and some orthotics), but Pete couldn't get Nate out to Bby Lake due to a scheduling conflict. From the get go my legs felt flat, but it was a good sort of 'flat'. Did the first loop in 44mins, second 43 and on my own 41 high (now an 11km loop) so good as I was able to pick it up
PM - 42 mins (10 mins of easy diagonals after 20mins)
For the week I ended up at just over 180kms. Considering how the week began this was quite surprising, but I guess some of those days turned into some longer workouts and single runs. I'll post Mon-Wed tomorrow....stay tuned...I know you will.....
Friday, April 11, 2008
Scientific Myths...
After I finished my workout yesterday I crossed paths with some of the young collegiate guys from my alma mater. As they went by I wondered if they had any insight into what they needed to become better athletes over the long term. At one time I was one of these young, arrogant and stupid guys who figured scientific ideas and low volume could make successful athlete development over the long haul. As I came to realize... I WAS WRONG. I read a recent study that said at this moment in time scientific research can't be used to answer many questions about running due to the lack of insight and number of vaariables. This will surely be some rant in the future, but for now some light heartedness from the infamous Malmo...
The History and Future of Kung Fu in America
In 17th and 18th century when Shaolin Kung Fu practice was being codified Masters would exchange information through word-of-mouth at Exhibitions. Exciting time it was. Master Igloi to Master Lee-Diard, many different kind Kung Fu. Eventually best Kung Fu methods rise to top. Much information was exchanged through KUNG FU WORLD in Kansas Monastery in the UnitedStates.
KUNG FU WORLD have many monks and scribes to make many copy on rice paper. Send writings of Kung Fu Masters all around world. Many Grasshopper read KUNG FU WORLD. Many Grasshopper benefit from writings of KUNG FU WORLD.
In 19th century, monks at KUNG FU WORLD become soiled with stain of Western world -- stain of greed...stain of money. Sell KUNG FU WORLD to highest bidder. Many evil monks work at new KUNG FU WORLD. Say "Put our writings on check-out stand at grocery store. Sell to bored American housewife, just like GEISHAPOLITAN." Good plan for pocket, bad plan for soul.
One day evil monks say "We need more Yen, find Kung Fu Master to make false writings to sell to grasshopper." One monk ask, "But is this not against teachings of the Kung Fu Masters?" Young monk get banished from KUNG FU WORLD and false prophet Master Ga Lo-Wei now put writings on rice paper. Master Ga Lo-Wei earn credentials from association with Master Shorter. Evil monk Ga Lo-Wei abandon Masters teachings and now teach false Kung Fu.
About same time in 19th century more evil monk see much Yen make by selling
Kung Fu writings, say "I have better Kung Fu, I have New Kung Fu, I have Exercise Physiology." These new EP monks see new Monastery to exploit for Yen, only now not called "Yen" -- now called "Grant Yen". Monastery system already in place -- American University system. Find gullible sucker with bigger and deeper pockets filled with "Grant Yen" -- the US Government.
These new evil EP monks in white coats put Grasshopper on treadmill, put electrode up rectum, have funny mask put on Grasshopper face to steal his breath, to steal his soul. Have Mantis Caliper measure skin, measure fat. Put all information on abacus and make calculation.
Evil EP monks in white coats proclaim, "Old way to measure success is no good, these writings of mine on this rice paper is proof! Time is no longer way to measure success, VO2Max is now the new way to measure Kung Fu
success." All Kung Fu Master shake head, not understand selfish greed of New Kung Fu, not understand selfish greed of new KUNG FU WORLD.
During the mid 19th century and the 20th century evil monks run rampant. Spread their New Kung Fu virus to Grasshoppers across USA. Each year, there are less and less Kung Fu warriors in USA. No more Kung Fu champions.
Meanwhile in the rest of the world, monks are teaching old Kung Fu with new EPO Fungus Potion.
One day, monk in CERN Monastery invent new way of printing on ethereal rice paper. Another monk in Illinois monastery invent way of reading ethereal rice paper. New way share writings of Kung Fu Masters: World Wide Monastery!
Which brings us to 21st century.
Use the World Wide Monastery for good Kung Fu. But be careful, the evil EP monks are busy at work, hatching plan to control this World Wide Monastery.
Today, I hear, evil monks at New York Kung Fu Monastery want make New York Kung Fu Exhibition the USA National Kung Fu Exhibition. Evil monks at this monastery for many century ignore American Grasshopper. Say, "Kenya Kung Fu is better, Italian Kung Fu is better, Mexican Kung Fu is better." Master Po ask, "How does American Grasshopper get honor at Kung Fu exhibition at home when evil monks in New York Monastery not invite Grasshopper to exhibition?" Why do evil monks now want American Kung Fu Exhibition?
Master Po know answer to this riddle: for these evil monks, it has always been "Yen". New Mantis Warrior have top Kung Fu honor walk earth from
Morocco Monastery to America. Evil New York monks hatch plan to lure this Warrior to New York Exhibition, then sell TV rights and keep all Yen for evil monastery. All other American grasshopper be damned.
Grasshopper of American monasteries must unite and fight the evil monks of the New York Monastery. American Kung Fu Exhibition must go to monastery that have for centuries support for local Kung Fu. New York Monastery must be proscribe until evil monks are routed and monastery show long-term commitment for American Grasshopper.
Good shall always prevail over evil.
Master Po
The History and Future of Kung Fu in America
In 17th and 18th century when Shaolin Kung Fu practice was being codified Masters would exchange information through word-of-mouth at Exhibitions. Exciting time it was. Master Igloi to Master Lee-Diard, many different kind Kung Fu. Eventually best Kung Fu methods rise to top. Much information was exchanged through KUNG FU WORLD in Kansas Monastery in the UnitedStates.
KUNG FU WORLD have many monks and scribes to make many copy on rice paper. Send writings of Kung Fu Masters all around world. Many Grasshopper read KUNG FU WORLD. Many Grasshopper benefit from writings of KUNG FU WORLD.
In 19th century, monks at KUNG FU WORLD become soiled with stain of Western world -- stain of greed...stain of money. Sell KUNG FU WORLD to highest bidder. Many evil monks work at new KUNG FU WORLD. Say "Put our writings on check-out stand at grocery store. Sell to bored American housewife, just like GEISHAPOLITAN." Good plan for pocket, bad plan for soul.
One day evil monks say "We need more Yen, find Kung Fu Master to make false writings to sell to grasshopper." One monk ask, "But is this not against teachings of the Kung Fu Masters?" Young monk get banished from KUNG FU WORLD and false prophet Master Ga Lo-Wei now put writings on rice paper. Master Ga Lo-Wei earn credentials from association with Master Shorter. Evil monk Ga Lo-Wei abandon Masters teachings and now teach false Kung Fu.
About same time in 19th century more evil monk see much Yen make by selling
Kung Fu writings, say "I have better Kung Fu, I have New Kung Fu, I have Exercise Physiology." These new EP monks see new Monastery to exploit for Yen, only now not called "Yen" -- now called "Grant Yen". Monastery system already in place -- American University system. Find gullible sucker with bigger and deeper pockets filled with "Grant Yen" -- the US Government.
These new evil EP monks in white coats put Grasshopper on treadmill, put electrode up rectum, have funny mask put on Grasshopper face to steal his breath, to steal his soul. Have Mantis Caliper measure skin, measure fat. Put all information on abacus and make calculation.
Evil EP monks in white coats proclaim, "Old way to measure success is no good, these writings of mine on this rice paper is proof! Time is no longer way to measure success, VO2Max is now the new way to measure Kung Fu
success." All Kung Fu Master shake head, not understand selfish greed of New Kung Fu, not understand selfish greed of new KUNG FU WORLD.
During the mid 19th century and the 20th century evil monks run rampant. Spread their New Kung Fu virus to Grasshoppers across USA. Each year, there are less and less Kung Fu warriors in USA. No more Kung Fu champions.
Meanwhile in the rest of the world, monks are teaching old Kung Fu with new EPO Fungus Potion.
One day, monk in CERN Monastery invent new way of printing on ethereal rice paper. Another monk in Illinois monastery invent way of reading ethereal rice paper. New way share writings of Kung Fu Masters: World Wide Monastery!
Which brings us to 21st century.
Use the World Wide Monastery for good Kung Fu. But be careful, the evil EP monks are busy at work, hatching plan to control this World Wide Monastery.
Today, I hear, evil monks at New York Kung Fu Monastery want make New York Kung Fu Exhibition the USA National Kung Fu Exhibition. Evil monks at this monastery for many century ignore American Grasshopper. Say, "Kenya Kung Fu is better, Italian Kung Fu is better, Mexican Kung Fu is better." Master Po ask, "How does American Grasshopper get honor at Kung Fu exhibition at home when evil monks in New York Monastery not invite Grasshopper to exhibition?" Why do evil monks now want American Kung Fu Exhibition?
Master Po know answer to this riddle: for these evil monks, it has always been "Yen". New Mantis Warrior have top Kung Fu honor walk earth from
Morocco Monastery to America. Evil New York monks hatch plan to lure this Warrior to New York Exhibition, then sell TV rights and keep all Yen for evil monastery. All other American grasshopper be damned.
Grasshopper of American monasteries must unite and fight the evil monks of the New York Monastery. American Kung Fu Exhibition must go to monastery that have for centuries support for local Kung Fu. New York Monastery must be proscribe until evil monks are routed and monastery show long-term commitment for American Grasshopper.
Good shall always prevail over evil.
Master Po
"MEATY"
....as my kiwi friends would say.....
Training Wise...things are not great, but also not that bad. At least that's what I am telling myself. Mostly singles this week, but still on for around 110kms by the end of Friday (with tomorrow's session and sunday run I should surpsingly be around 170-180kms for the week. How??? I am not sure.) Right hip/leg still 'tight as', but for some reason I am able to get things going and have decent runs. My mechanics are actually better (probably why I have actually been running relativey quickly) in some respects, except when I go downhill, but even then I adjust (in a more efficient way, not compensatory) and actually have a decent run.
Thursday was a good example. Ran one of my typical 'from home routes' down to Colony Farms (gravel flat trails) at a decent clip. Pretty good considering Wed's harder session and my leg. Ended up at over 2 hrs by the end (yes I am compensating for not being to 1) do doubles and 2) not being able to get in some longer runs after Sunday) and even ran the 'hydro mundy park hill' in under 9mins (and they were quite muddy)
Friday: no AM so got home quick after work and got in 56 easy mins with 'dawg'. By the end I was crusing once again and felt smooth (although hip still stiff). Hoping for another 30-40 mins later tonight.
Training Wise...things are not great, but also not that bad. At least that's what I am telling myself. Mostly singles this week, but still on for around 110kms by the end of Friday (with tomorrow's session and sunday run I should surpsingly be around 170-180kms for the week. How??? I am not sure.) Right hip/leg still 'tight as', but for some reason I am able to get things going and have decent runs. My mechanics are actually better (probably why I have actually been running relativey quickly) in some respects, except when I go downhill, but even then I adjust (in a more efficient way, not compensatory) and actually have a decent run.
Thursday was a good example. Ran one of my typical 'from home routes' down to Colony Farms (gravel flat trails) at a decent clip. Pretty good considering Wed's harder session and my leg. Ended up at over 2 hrs by the end (yes I am compensating for not being to 1) do doubles and 2) not being able to get in some longer runs after Sunday) and even ran the 'hydro mundy park hill' in under 9mins (and they were quite muddy)
Friday: no AM so got home quick after work and got in 56 easy mins with 'dawg'. By the end I was crusing once again and felt smooth (although hip still stiff). Hoping for another 30-40 mins later tonight.
Thursday, April 10, 2008
In the Arena...
..I explained the dog and monkey part, but not the 'arena' part, which refers to a speech former US president Teddy Roosevelt made about 100 yrs ago. It's actually one section of a much larger speech, but the single section that become famous has been appropriately termed the 'Man in the Arena':
"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
Nonetheless, another day of pseudo training til my leg gets better...
Tues night: 39 mins. Once again the first few mins were terrible, but the last 20 were quick, althouhg somehwat painful. I decided that AM runs were a waste until my legs becomes looser. When i get up in the morning it's too tight to run proerly
Wed: Good session 20 x 60 sec good-60 sec easy. Another K.I.S.S. (no not the band) classic around Bby Lake (figured at least run on flat and trails so less stress on my leg). It ended up turing into a nice session. I am in some discomfort the whole way, but I almost find that being forced to run a certain way is actually the way I should be running. Ran a loop in a smidgen over 36mins this way (which is now 11km as the old 10.5 km loop bridge is closed for construction) so pretty quick and also very consistent from the first to last post (10km 40m-50m per post).
"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
Nonetheless, another day of pseudo training til my leg gets better...
Tues night: 39 mins. Once again the first few mins were terrible, but the last 20 were quick, althouhg somehwat painful. I decided that AM runs were a waste until my legs becomes looser. When i get up in the morning it's too tight to run proerly
Wed: Good session 20 x 60 sec good-60 sec easy. Another K.I.S.S. (no not the band) classic around Bby Lake (figured at least run on flat and trails so less stress on my leg). It ended up turing into a nice session. I am in some discomfort the whole way, but I almost find that being forced to run a certain way is actually the way I should be running. Ran a loop in a smidgen over 36mins this way (which is now 11km as the old 10.5 km loop bridge is closed for construction) so pretty quick and also very consistent from the first to last post (10km 40m-50m per post).
Tuesday, April 8, 2008
....good, bad, indifferent......
Sometimes i ask myself why I do this, but then again why not!!!!
....my planned Monday night run turned into 30m down my driveway and 30m up the hill by my house...turn around and go back inside. My right quad was still messed up and I figured why bother. Normally I'd run thru this sort of thing, but since it's only one leg I end up with this gimpy sort of stride and I've learned the hard way not to mess with compensations.
Tues: Same as yesterday with my right leg, but like yesterday I persevered and ended up having a good run once I got through the first 10 mins. Like yesterday I ended up actually moving pretty good. Me and the dog ended up with a 67 min run around Mundy Park. I don't think I am ready yet for the pounding of the roads on my leg. It might vibrate off....
I tried an AM run but my leg felt even stiffer than yesterday and i did the 'step down test'. If I can't step down the three steps in my house properly then I figured I couldn't really run. Hope to just get in a night run
....my planned Monday night run turned into 30m down my driveway and 30m up the hill by my house...turn around and go back inside. My right quad was still messed up and I figured why bother. Normally I'd run thru this sort of thing, but since it's only one leg I end up with this gimpy sort of stride and I've learned the hard way not to mess with compensations.
Tues: Same as yesterday with my right leg, but like yesterday I persevered and ended up having a good run once I got through the first 10 mins. Like yesterday I ended up actually moving pretty good. Me and the dog ended up with a 67 min run around Mundy Park. I don't think I am ready yet for the pounding of the roads on my leg. It might vibrate off....
I tried an AM run but my leg felt even stiffer than yesterday and i did the 'step down test'. If I can't step down the three steps in my house properly then I figured I couldn't really run. Hope to just get in a night run
Monday, April 7, 2008
Race Report aka One Step Back, Two Steps Forward...
.....a race report or as I have come to describe it ...'the pounding, the pounding' (said like Col Kurtz in Heart of Darkness/Apocalypse Now). The Foolsrun ended up being one helluva a decent little race considering it's a kinda out of the way.
I went in with some fairly low expectations. I've had some good training (208, 188 kms) the previous two weeks and had a slight down week (more down in some respects, but more up than others) at 147km. The problem with this week was that I was hoping for around four easier days and only ended up with 3. That may not sound like much, but I've found that I don't recover well when I go three high weeks in a row (I work well of one high, one med and one high, one lower though). But I still felt I could run around 1:07:30 pace comfortably (goal pace). But as often happens things didn't work out as planned.
I knew Ryan Day was running beforehand, but knew little of anyone else. I also knew that Day had been training hard and when he’s on a roll he can be very tough. Figured I’d play things by ear as a race plan, as I knew little about the course (until 8-9 on Sat night I actually thought the race started in Sechelt and ended up in Gibsons (it was actually the other way around). I lined up a little late and after about 100m had Jason Louttit roll in behind with some sort of cheerful ‘hello’. I also knew that Jason has been racing much lately and would also be competitive. Day went out pretty hard and I somewhat tucked in but never right behind (more like 5 metres back so no real advantage). I almost knew after about 2 miles that this might be a long day, but it’s ‘training’ right now so I began running my own race as Ryan continually pulled away ( I said to Jason he ‘s either going to blow up or run one helluva race…it sounded as by the end he’d done both). Jason and myself never really ran together as well. He was always just lurking behind me (he was really pushing the downhill and I’d pull away on the uphill), but by around mile 5 I could feel myself struggling with my mechanics (a little like the Fall when I didn’t really hurt, but couldn’t run any faster). I let Jason go thinking I would take a run at him later on….if I’d only known….
The Foolsrun might be net downhill, but with the nasty hills early on I’d say it’s pretty accurate and one tough race if you are in my current state (haven’t trained much on the roads and don’t like downhill). I’ve come to realize that as much as I like fartlek running I have become a rhythm runner. My legs were really feeling the varying terrain over the first half and by the time I hit the point where I normally make a move I was going the other way. I realized I wasn’t going to catch Jason, never mind Ryan, and cruised it in. I figured I lost around a minute to Jason over the last 2 miles. My quads (especially my right one) were in pretty rough shape by the end, along with my right IT Bands (which tells me my mechanics were not good). Ended up at 1:08:41 (I think), which was disappointing but I tend to really learn from all my racing experiences irrelevant of the final outcome. Ryan (106:2? and Jason (1:07 flat) ran great races and they both look as though they will ready for some of their upcoming events
In the context of how much the course beat up my legs it’s was actually a good thing to happen. I tend to learn a lot from racing and analyze many aspects of how things go. It’s not making excuses, but more how I learn what I need to do and fix the problems. I know that in a week when my quads (specifically my right one) recover I will be way ahead of where I thought I should be. If there was any indication of learning it was in my night Sunday run where I altered my mechanics and actually ran pretty decent despite my sore legs. Even on my afternoon Monday run I almost stopped because of my right quads (the left one is fine), but kept on going. I couldn’t really use my right quad much and ‘pulled’ more with my glutes and all of a sudden I was flying without really trying. We’ll see...the last time my legs were this sore was three weeks before I won Canadian XC's (Graeme Fell absolutely destroyed me in a haney to harrison leg)...wishful thinking....I hope more than that...
I went in with some fairly low expectations. I've had some good training (208, 188 kms) the previous two weeks and had a slight down week (more down in some respects, but more up than others) at 147km. The problem with this week was that I was hoping for around four easier days and only ended up with 3. That may not sound like much, but I've found that I don't recover well when I go three high weeks in a row (I work well of one high, one med and one high, one lower though). But I still felt I could run around 1:07:30 pace comfortably (goal pace). But as often happens things didn't work out as planned.
I knew Ryan Day was running beforehand, but knew little of anyone else. I also knew that Day had been training hard and when he’s on a roll he can be very tough. Figured I’d play things by ear as a race plan, as I knew little about the course (until 8-9 on Sat night I actually thought the race started in Sechelt and ended up in Gibsons (it was actually the other way around). I lined up a little late and after about 100m had Jason Louttit roll in behind with some sort of cheerful ‘hello’. I also knew that Jason has been racing much lately and would also be competitive. Day went out pretty hard and I somewhat tucked in but never right behind (more like 5 metres back so no real advantage). I almost knew after about 2 miles that this might be a long day, but it’s ‘training’ right now so I began running my own race as Ryan continually pulled away ( I said to Jason he ‘s either going to blow up or run one helluva race…it sounded as by the end he’d done both). Jason and myself never really ran together as well. He was always just lurking behind me (he was really pushing the downhill and I’d pull away on the uphill), but by around mile 5 I could feel myself struggling with my mechanics (a little like the Fall when I didn’t really hurt, but couldn’t run any faster). I let Jason go thinking I would take a run at him later on….if I’d only known….
The Foolsrun might be net downhill, but with the nasty hills early on I’d say it’s pretty accurate and one tough race if you are in my current state (haven’t trained much on the roads and don’t like downhill). I’ve come to realize that as much as I like fartlek running I have become a rhythm runner. My legs were really feeling the varying terrain over the first half and by the time I hit the point where I normally make a move I was going the other way. I realized I wasn’t going to catch Jason, never mind Ryan, and cruised it in. I figured I lost around a minute to Jason over the last 2 miles. My quads (especially my right one) were in pretty rough shape by the end, along with my right IT Bands (which tells me my mechanics were not good). Ended up at 1:08:41 (I think), which was disappointing but I tend to really learn from all my racing experiences irrelevant of the final outcome. Ryan (106:2? and Jason (1:07 flat) ran great races and they both look as though they will ready for some of their upcoming events
In the context of how much the course beat up my legs it’s was actually a good thing to happen. I tend to learn a lot from racing and analyze many aspects of how things go. It’s not making excuses, but more how I learn what I need to do and fix the problems. I know that in a week when my quads (specifically my right one) recover I will be way ahead of where I thought I should be. If there was any indication of learning it was in my night Sunday run where I altered my mechanics and actually ran pretty decent despite my sore legs. Even on my afternoon Monday run I almost stopped because of my right quads (the left one is fine), but kept on going. I couldn’t really use my right quad much and ‘pulled’ more with my glutes and all of a sudden I was flying without really trying. We’ll see...the last time my legs were this sore was three weeks before I won Canadian XC's (Graeme Fell absolutely destroyed me in a haney to harrison leg)...wishful thinking....I hope more than that...
'Training'.....kinda...
Friday: AM 32 mins with dawg PM 65 mins with Dawg, but I felt terrible considering the pace I ws running ( a sign of things to come???)
Sat: AM run a good 40mins (maybe Fri night misleading I thought) PM 38 mins plus drills and some strides around this great park in Gibsons
Sun: race ½ marathon and PM 44 mins at decent clip
Sat: AM run a good 40mins (maybe Fri night misleading I thought) PM 38 mins plus drills and some strides around this great park in Gibsons
Sun: race ½ marathon and PM 44 mins at decent clip
Friday, April 4, 2008
My running partner.....'dawg'...
.....Let's see how boring I can be.....hmmmmm......
yeah you'll hear about runs with my dog people might as well learn about the 'apple of my eye'....aka 'dawg'....'the black bomb'....'spas'....or as she is officially named 'Kao' (she's the one with the monkey). As I've moved on up to the marathon I find myself doing more solo training (easier scheduling, diferent training priorities than others who are getting ready for 5-10kms) except when it comes to 'dawg'. I never realized til a couple of weeks ago how 'dawg' gets my sorry butt out the door in the mornings (especially if she hasn't had much activity the next day). I get this sorry dog look and out we go or 30-35 mins. The best part is that it makes the runs go by faster and I usually end up doing some half baked fartlek run to keep her happy. Yes, this is how boring I can be.....
Oh Yeah and I ended up doing 1 hr 20mins (with the Mundy Park power line hill in under 9mins without any change in effort.....you know the hill Chester. I consider anything under 10 to be pretty decent and my 'hill' PR is just under 8mins when I was doing my last long run before Cal Internat marathon, but I smacked that one). Took 'dawg' out for Am runs around 32 mins this morning and yesterday
yeah you'll hear about runs with my dog people might as well learn about the 'apple of my eye'....aka 'dawg'....'the black bomb'....'spas'....or as she is officially named 'Kao' (she's the one with the monkey). As I've moved on up to the marathon I find myself doing more solo training (easier scheduling, diferent training priorities than others who are getting ready for 5-10kms) except when it comes to 'dawg'. I never realized til a couple of weeks ago how 'dawg' gets my sorry butt out the door in the mornings (especially if she hasn't had much activity the next day). I get this sorry dog look and out we go or 30-35 mins. The best part is that it makes the runs go by faster and I usually end up doing some half baked fartlek run to keep her happy. Yes, this is how boring I can be.....
Oh Yeah and I ended up doing 1 hr 20mins (with the Mundy Park power line hill in under 9mins without any change in effort.....you know the hill Chester. I consider anything under 10 to be pretty decent and my 'hill' PR is just under 8mins when I was doing my last long run before Cal Internat marathon, but I smacked that one). Took 'dawg' out for Am runs around 32 mins this morning and yesterday
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