…I went from doing the Calgary stampede run and road trip to helping my parents with some surgery my Mom had and then a few days later I am up in Kelowna at the BC Summer games helping coach a bunch 14 and 15 year olds. And now I am going on vacation with the ‘insignificant other’ aka ‘the boss’. But even as I write this the road to Whistler (the first day of our trip) is closed….Uh Oh……
I had actually gotten back into the swing of things running wise when I went up to Kelowna. I figured I would be able to do some maintenance work, but between the schedule, the heat and general responsibilities I was exhausted. But it was probably good for me. I haven’t really ‘coached’ since I was injured in 2003 and began working with Matt Johnston. Since then I’ve kinda advised people in their training and trained with them, but not actually being solely responsible.
It was great working with the ‘kids’ as it will also be the same ages I will be working with next year. Fortunately, They were well behaved and already had some good club coaches so they knew their routines. I sometimes forget that I have achieved some running awards that look good on paper and carry some weight with the younger athletes. It’s interesting how they respond to you, much in the same way I would have responded to many of my running role models at the same age. But then again I was pretty stupid about the sport at 15 and had no real idea of anyone.
The BC Games was one of those experiences that would (although I didn’t realize it at the time) have a great impact on my life. I met some athletes who would become great friends, competitors and training partners, and coaches who would lead me down the road to a sport I have (I hate to say it) I love. A few days off of running was well worth the motivation I gained from the kids and I also (hopefully) helping them in their races. It’s a bit of an advantage I have in having run so long and tat is I’ve experienced it all from the high and lows and don’t simply look at the sport as simply running a race. It means so much more than that to the athlete.
It was fun discussing tactics with the ‘milers’ that took me back to a place long ago when I caused havoc on the last lap of races with surges and kicks that got me both in and out of trouble. I was pretty inexperienced at racing at 15, but these kids have been ‘around the block’ in regards to racing. They are still finding out their ‘racing personalities’ and fortunately I think I was able to help one of the boys to go to the next level in beginning to understand his strengths and weaknesses as he ran very similar to what we had discussed beforehand. I think he surprised everyone, including himself,f with two 3rd place finishes in the 800 and 1500m. Funny thing as I had seen him race a few times this year and had tracked some of his results on paper and felt he was in the mix if he ran ‘smart’ races. He ran both tough and smart races and walked away with the two best performances of his young running career.
Wednesday, July 30, 2008
Monday, July 21, 2008
On the Road Again...
I really hate getting back into running again. Even after a short time off I have always had a rough time, both mentally and physically, getting back into the swing of things. Some people seem to get back into shape/running quickly, while I’ve always creaked along.
Over the years the only thing that has made it easier is that I only need a couple of consistent weeks and I am rolling again. And I’ve found other things to do, although I must say that I do enjoy the complete lack of focus and mental break. Unfortunately, I‘ve had some family issues with my mother (she had major surgery) and that supposed break actually turned out to be far more stressful than training and working.
The few saving graces have been having a few people to run with this summer, my decision to focus on XC this fall and therefore not be in a big rush to train and the possibility of creating some semblance of a training group in Vancouver.
Over the last couple of years I’ve tried to get things going like the ‘old days’ (don’t start singing ‘Springsteen’s Glory Days’ now) when you had a ton of good post collegiate guys training together. Unfortunately, the ‘old days’ had so many great runners that you could have 2 or more different high calibre groups in the Lower Mainland that stretched out to Abbotsford. Now the lack of depth is showing and you have one guy here or there. Things seem to be growing and at least in a theoretical stage, but we’ll see what happens. A handful of people have expressed at least a partial interest with ‘Dick’ Mosley and myself have had serious with Richard Lee about him being at least one major part of (as I refer to) the ‘centrifugal force’ to get more people to train together as opposed to as individuals. At the very least there will be someone there and it creates some accountability that sometimes is needed to give people that extra little nudge.
The last while of training (pretty sad I know)
Sat: grouse grind with Mosley 35 mins…..god he’s pathetic at it
Mon: grouse grind by myself 32 mins and a bit
Wed: 32 min (I think I ran on Wed…maybe it was Thurs Fri runs)
Thurs: 45 mins
Fri:
Sat: AM 48mins at Mundy Park PM 29mins
Sun: 66 mins with Mosely at the SFU trails…gosh those hills seem hard now
Over the years the only thing that has made it easier is that I only need a couple of consistent weeks and I am rolling again. And I’ve found other things to do, although I must say that I do enjoy the complete lack of focus and mental break. Unfortunately, I‘ve had some family issues with my mother (she had major surgery) and that supposed break actually turned out to be far more stressful than training and working.
The few saving graces have been having a few people to run with this summer, my decision to focus on XC this fall and therefore not be in a big rush to train and the possibility of creating some semblance of a training group in Vancouver.
Over the last couple of years I’ve tried to get things going like the ‘old days’ (don’t start singing ‘Springsteen’s Glory Days’ now) when you had a ton of good post collegiate guys training together. Unfortunately, the ‘old days’ had so many great runners that you could have 2 or more different high calibre groups in the Lower Mainland that stretched out to Abbotsford. Now the lack of depth is showing and you have one guy here or there. Things seem to be growing and at least in a theoretical stage, but we’ll see what happens. A handful of people have expressed at least a partial interest with ‘Dick’ Mosley and myself have had serious with Richard Lee about him being at least one major part of (as I refer to) the ‘centrifugal force’ to get more people to train together as opposed to as individuals. At the very least there will be someone there and it creates some accountability that sometimes is needed to give people that extra little nudge.
The last while of training (pretty sad I know)
Sat: grouse grind with Mosley 35 mins…..god he’s pathetic at it
Mon: grouse grind by myself 32 mins and a bit
Wed: 32 min (I think I ran on Wed…maybe it was Thurs Fri runs)
Thurs: 45 mins
Fri:
Sat: AM 48mins at Mundy Park PM 29mins
Sun: 66 mins with Mosely at the SFU trails…gosh those hills seem hard now
Saturday, July 12, 2008
Geezzz.....it's been a while....
...I guess this is what a week off and a road trip do to me!
Well another yearly cycle down (although the last month has been more about simply running), another way to somehow find more ways to challenge (and frustrate) myself.
This year has almost been a tale of two stories. The Fall where things seemed to get back on track and the Winter/Spring which was a real grind. I have a handful of ideas on why things became such a grind and why things didn't go as planned from life, training and a lack of enjoyment in training, which almost seemed to translate into racing (not that this is a surprise).
The last 5-6 weeks were probably the best example of this and I now find myself both frustrated and burnt out, while also excited and PO'd. After the Ottawa debacle I had some great training, but I lacked the emotion or passion for racing. It got to the point where I never really wanted to hurt, was fearful of taking chances and shut down at the first sign of problems (wow I sound really pessimistic). As with the previous year I found myself running 'tight', while also simply going through the motions.
The problem over the latter stages of this yr is that I am a runner who feeds off anger and emotion and once Ottawa disappeared I couldn't get beyond that date to actually mentally focus on racing.
It's one thing I have done well and poorly in the past. I am a very goal focussed person who tends to have a 'type B' personality and it takes me a long process to prepare for only a handful of events in a 'type A' sort of way. I realized at a young age that this was how I functioned (probably due to only running a few events per yr when I was in HS, but also my personality).
The one thing I’ve come to realize is that I have become a slave to the process. It’s the on thing that as I get older I appreciate more and more. The process is where I learn about things. Even when it doesn’t go as hoped, planned and most importantly expected (based upon training) I trudge along. My only fear now is that I am trudging too much and not pushing enough. It may end up being the singular reason I give up this marathon gig stuff, as I find I don’t have enough ‘sense of urgency’. For now I sit on my bottom, have a lousy diet and contemplate what’s going to change to achieve success. My wife hates this stage of me, moresoe than when I am training. I become the extreme version of my 'type B' tendencies....
Well another yearly cycle down (although the last month has been more about simply running), another way to somehow find more ways to challenge (and frustrate) myself.
This year has almost been a tale of two stories. The Fall where things seemed to get back on track and the Winter/Spring which was a real grind. I have a handful of ideas on why things became such a grind and why things didn't go as planned from life, training and a lack of enjoyment in training, which almost seemed to translate into racing (not that this is a surprise).
The last 5-6 weeks were probably the best example of this and I now find myself both frustrated and burnt out, while also excited and PO'd. After the Ottawa debacle I had some great training, but I lacked the emotion or passion for racing. It got to the point where I never really wanted to hurt, was fearful of taking chances and shut down at the first sign of problems (wow I sound really pessimistic). As with the previous year I found myself running 'tight', while also simply going through the motions.
The problem over the latter stages of this yr is that I am a runner who feeds off anger and emotion and once Ottawa disappeared I couldn't get beyond that date to actually mentally focus on racing.
It's one thing I have done well and poorly in the past. I am a very goal focussed person who tends to have a 'type B' personality and it takes me a long process to prepare for only a handful of events in a 'type A' sort of way. I realized at a young age that this was how I functioned (probably due to only running a few events per yr when I was in HS, but also my personality).
The one thing I’ve come to realize is that I have become a slave to the process. It’s the on thing that as I get older I appreciate more and more. The process is where I learn about things. Even when it doesn’t go as hoped, planned and most importantly expected (based upon training) I trudge along. My only fear now is that I am trudging too much and not pushing enough. It may end up being the singular reason I give up this marathon gig stuff, as I find I don’t have enough ‘sense of urgency’. For now I sit on my bottom, have a lousy diet and contemplate what’s going to change to achieve success. My wife hates this stage of me, moresoe than when I am training. I become the extreme version of my 'type B' tendencies....
Monday, June 23, 2008
Ever get the feeling.....(aka the 13 mile fartlek run)
....that maybe you just shouldn't be doing certain things. I am fearful that this is going to be my conclusion in regards to moving up to longer distances. Over the past 2 years the focus has been on preparing for the marathon once I worked out some hip issues. Over the last year I haven't had many hip problems (or really been injured since 2004), but my results have been absolute crap.
It's not that my expectations are that high, but based upon a combination of workouts, volume, etc.....I should be running as well as I did during 2005 when things went so well. My run on Sunday was just such a thing. Now I haven't' exactly been banging down the training 'door', but then again things also haven't been that bad. But every time I run these days I get to a point (physical???mental) where I feel as though I just can't run any faster and that's that. On Sunday I was all over the place pace wise and it wasn't til the last mile when I simply had to just run that I actually felt smooth.
The problem that seems to occur is that i don't feel that way til I get to a mile-2km to go. For a 10km that's not so bad, but when I can't even keep up a consistent pace for the 1/2 marathon I am in big trouble, never mind the full distance. So am I simply a 10km runner??? I have run some okay 1/2's, but ultimately my greatest race success was in a race that was pseudo tactical, but even then I should at least be able to consistently run 1:07's when in half assed shape. But even now i can't even get to the point where i can even run tactically. Hence why I am going to shut down the competitive season and focus on simply having fun and getting that old feeling of running efficiency and racing in the Fall. A few of use are in that boat, so hopefully I'll have some companions on the experience.
Race Report:
Got out okay, but never felt great. Ran with a small pack through 3-5 km (Todd Howard, Finn, and some guy from out east), when I let Todd and Jim break away and that's when the fun started for me. After that I all over the place both in effort and pace. At around 7-8 km I we hit the downhill section and I went after Todd and Jim (they had gained about 30 seconds from 4-8km on myself and the eastern guy). by the time we hit the bottom of Spanish Banks i felt great and had Todd and Jim down to a few seconds, but just as soon as that happened they began to pull away (a lack of running on the roads really hurt me there). But even then i simply went backwards and my steide went to crap.
I simply fell apart and the guy from out east caught me, but as soon as he did I rolled again and actually felt good. I got into my perceived 5km get on my toes stride with my hips pushed forward and was rolling again. But I have gotten so used to the marathon shuffle style of running that I can't seem to 1) hold that form and 2) actually know exactly what it should feel like.
So I was again all over the place, but when I had to go I could (by kits pool i saw Matt Fedoruk and through in a nice surge and felt smooth), but once again my mind and body shut down. Just before we went up the Burrard St. Bridge (17-18km) my right hip flexor totally seized up and I was content to just finish, but as we got half way up the bride I figured one more strong move might get me back. Considering how lousy I was on the hills I was shocked at how well I went up the bridge. As we crested the end of the bride and went down Beach Ave I went harder and for a bit nothing happened, but then slowly I could feel the eastern guy coming back. All of a sudden I figured I only had a couple of minutes to get him and then things got fun. I caught the back of him and slightly went by, but then let him retake the lead. I saw the finish around the corner and simply powered away quite easily.
Why I couldn't do this the previous 19km I have no idea. My legs felt shot by 5-6km and completely messed up the est of the way. My stride had no power, except for the few times I got my hips forward. I feel as though I have become the runner I always dreaded...the shuffler with no power or speed.
It's not that my expectations are that high, but based upon a combination of workouts, volume, etc.....I should be running as well as I did during 2005 when things went so well. My run on Sunday was just such a thing. Now I haven't' exactly been banging down the training 'door', but then again things also haven't been that bad. But every time I run these days I get to a point (physical???mental) where I feel as though I just can't run any faster and that's that. On Sunday I was all over the place pace wise and it wasn't til the last mile when I simply had to just run that I actually felt smooth.
The problem that seems to occur is that i don't feel that way til I get to a mile-2km to go. For a 10km that's not so bad, but when I can't even keep up a consistent pace for the 1/2 marathon I am in big trouble, never mind the full distance. So am I simply a 10km runner??? I have run some okay 1/2's, but ultimately my greatest race success was in a race that was pseudo tactical, but even then I should at least be able to consistently run 1:07's when in half assed shape. But even now i can't even get to the point where i can even run tactically. Hence why I am going to shut down the competitive season and focus on simply having fun and getting that old feeling of running efficiency and racing in the Fall. A few of use are in that boat, so hopefully I'll have some companions on the experience.
Race Report:
Got out okay, but never felt great. Ran with a small pack through 3-5 km (Todd Howard, Finn, and some guy from out east), when I let Todd and Jim break away and that's when the fun started for me. After that I all over the place both in effort and pace. At around 7-8 km I we hit the downhill section and I went after Todd and Jim (they had gained about 30 seconds from 4-8km on myself and the eastern guy). by the time we hit the bottom of Spanish Banks i felt great and had Todd and Jim down to a few seconds, but just as soon as that happened they began to pull away (a lack of running on the roads really hurt me there). But even then i simply went backwards and my steide went to crap.
I simply fell apart and the guy from out east caught me, but as soon as he did I rolled again and actually felt good. I got into my perceived 5km get on my toes stride with my hips pushed forward and was rolling again. But I have gotten so used to the marathon shuffle style of running that I can't seem to 1) hold that form and 2) actually know exactly what it should feel like.
So I was again all over the place, but when I had to go I could (by kits pool i saw Matt Fedoruk and through in a nice surge and felt smooth), but once again my mind and body shut down. Just before we went up the Burrard St. Bridge (17-18km) my right hip flexor totally seized up and I was content to just finish, but as we got half way up the bride I figured one more strong move might get me back. Considering how lousy I was on the hills I was shocked at how well I went up the bridge. As we crested the end of the bride and went down Beach Ave I went harder and for a bit nothing happened, but then slowly I could feel the eastern guy coming back. All of a sudden I figured I only had a couple of minutes to get him and then things got fun. I caught the back of him and slightly went by, but then let him retake the lead. I saw the finish around the corner and simply powered away quite easily.
Why I couldn't do this the previous 19km I have no idea. My legs felt shot by 5-6km and completely messed up the est of the way. My stride had no power, except for the few times I got my hips forward. I feel as though I have become the runner I always dreaded...the shuffler with no power or speed.
Saturday, June 21, 2008
'THE MEETING'....
Being older than i'd like to admit has allowed to experience the great of the Vancouver running scene (the era of Williams, Fell, Boileau, Hoogeworf, Duhaime, Lee, Pells, Nelson, etc.... just to name a few) and the current scene where there appears to be some big holes.
Over the last few years I'd always bitch about where things were and a couple of years ago I got the idea of trying to get a more, as i say, 'centrifigal force' in the Vancouver running area. We had a small group of people, but some were at points in their lives where running too a backseat and we focussed more on the suburbs and not the core vancouver area and eventually the group that had been building went kaput.
The drawback has always been the geographical size of Vancouver itself as we have some decent runners (Ziak, Mosley, Osaduik, Hayden, etc....) but we are all over the place so having some 'centrifical force' in regards to geography is tough.
After Ottawa Jerry Ziak and myself were not too happy and Ryan Day was not to pleased either. Much of it seemed to be around motivation and training partners, so we decided to have a meeting. During the time we decided and actually had this meeting Richard Mosley made the decision to come back to the westcoast (once a westcoaster...always a westcoaster), so now we were four deep.
Anyways to make a long story short we met over some beers and came up with a running template, some general scheduling ideas and a creed/philosophy of what we wanted, needed and expected. The idea is that if we four can keep things going 3-4 times every 2 weeks then we may be able to attract (at least some of the times) others who also feel the same way and get something growing.
I think we all left feeling better about the situation, but now we need to put ideas into practice and that (as I've found out) is always the most difficult thing to do. I am not sure where this is headed (some other people - Bruce Deacon and Steve Osaduik) have also expressed an interest, but alas geography and circumstance once again comes into play (Steve lives further out than me.... pretty much in the forests of Langley and Bruce has a family to keep track of...those darned families sure get in the way), but we'll see....
training since wednesday
thurs: 20min tempo and 6 x 30 sec hills
Fri: 58 mins
Sat: easy loop around mundy park 22 mins
Over the last few years I'd always bitch about where things were and a couple of years ago I got the idea of trying to get a more, as i say, 'centrifigal force' in the Vancouver running area. We had a small group of people, but some were at points in their lives where running too a backseat and we focussed more on the suburbs and not the core vancouver area and eventually the group that had been building went kaput.
The drawback has always been the geographical size of Vancouver itself as we have some decent runners (Ziak, Mosley, Osaduik, Hayden, etc....) but we are all over the place so having some 'centrifical force' in regards to geography is tough.
After Ottawa Jerry Ziak and myself were not too happy and Ryan Day was not to pleased either. Much of it seemed to be around motivation and training partners, so we decided to have a meeting. During the time we decided and actually had this meeting Richard Mosley made the decision to come back to the westcoast (once a westcoaster...always a westcoaster), so now we were four deep.
Anyways to make a long story short we met over some beers and came up with a running template, some general scheduling ideas and a creed/philosophy of what we wanted, needed and expected. The idea is that if we four can keep things going 3-4 times every 2 weeks then we may be able to attract (at least some of the times) others who also feel the same way and get something growing.
I think we all left feeling better about the situation, but now we need to put ideas into practice and that (as I've found out) is always the most difficult thing to do. I am not sure where this is headed (some other people - Bruce Deacon and Steve Osaduik) have also expressed an interest, but alas geography and circumstance once again comes into play (Steve lives further out than me.... pretty much in the forests of Langley and Bruce has a family to keep track of...those darned families sure get in the way), but we'll see....
training since wednesday
thurs: 20min tempo and 6 x 30 sec hills
Fri: 58 mins
Sat: easy loop around mundy park 22 mins
Wednesday, June 18, 2008
I am still here....
...but it's report card week. The one week of the year I hate the most (thank god I am moving to high school next year). Just a quick update. Training has been pretty good the last week or so and much of it conicides with some new training scenarios (I'll post about the 'meeting' when I finally get my reports done) and that Richard Mosley is back in town. Not doing anything fancy and no hardcore stuff, but just getting in decent single runs on work days and doubles on weekends
Mon: 74 mins
Tues: 3min-4min-5min-5min-4min-3min hard off 2mins easy at bby lake with Mosley. Covered 10km during the workout and the easier sections were easy jogs/walk
Wed: 94mins at SFU trails
Thurs: monfartlek plus 3 x 30 sec hard/easy
Friday: 65mins at mundy park
Saturday: tempo at mundy park 5km below tempo 2mins and then 5km at tempo with Mosley....hit some decent splits around mundy park (16:08 and 15:42) PM 38mins
Sunday: 1 hour 43mins at SFU tails
Around 90 miles for the week so ok considering only 8 sessions
Mon: afternoon - with 'dug' for 54 easy PM 30mins good pace
Tues: 4 x the infamous 2km loop at mundy park with Mosley off 2mins rest. Nothing crazy as we both felt flat to start out but we really picked it up the last of each 2km loop as we went along (we kept on hitting the exact same split for the first half) 5:58, 5:56, 5:52 and 5:48)
Wed: 80 mins at SFU trails
Mon: 74 mins
Tues: 3min-4min-5min-5min-4min-3min hard off 2mins easy at bby lake with Mosley. Covered 10km during the workout and the easier sections were easy jogs/walk
Wed: 94mins at SFU trails
Thurs: monfartlek plus 3 x 30 sec hard/easy
Friday: 65mins at mundy park
Saturday: tempo at mundy park 5km below tempo 2mins and then 5km at tempo with Mosley....hit some decent splits around mundy park (16:08 and 15:42) PM 38mins
Sunday: 1 hour 43mins at SFU tails
Around 90 miles for the week so ok considering only 8 sessions
Mon: afternoon - with 'dug' for 54 easy PM 30mins good pace
Tues: 4 x the infamous 2km loop at mundy park with Mosley off 2mins rest. Nothing crazy as we both felt flat to start out but we really picked it up the last of each 2km loop as we went along (we kept on hitting the exact same split for the first half) 5:58, 5:56, 5:52 and 5:48)
Wed: 80 mins at SFU trails
Monday, June 9, 2008
dumb de dumb
Why do I feel like I am sorta running right now???!!! Maybe it's because I am. That's always one thing I find is that once your goal event (whether it's good or bad)ends it's bloody tough to get back into things. When I ran 800 and 1500m it was easy as there was always another race around the corner. With these longer distances it's more like you only get a few chances and if your one race doesn't go that well then your whole season ..well....'sucks'.
Despite the great training I've had over the last year I honestly can't say I am anywhere near my training fitness. The most frustrating part is that my reputation has (used to be??) been as someone who showed up for the big races. Now I can't seem to do anything right.
In the mean time I continue to plug away. Of special note (maybe an answer??) is a secret meeting that may help alleviate some training situations....hmmmmm.....
Mon: 75 mins
Tues: monfartlek plus 6 mins of 30 sec hills
Wed: 95 mins
Thurs: 55 mins quick ..supposed workout but I was watching Lost....oops
Fri: I realized i hadn't had a long run in a bit so had a great 2hr+ run at the SFU trails...hit some PR splits without any real effort so a really nice enjoyable run.
Sat: AM 52 mins run PM 32 mins good run plus 6 x 10-15 sec striders
Sun: ran low key 10km out in Maple Ridge. I was away after about 1km and at 3km I figured I would treat it as a workout. There is a big hill around 6 km so I slowed down til the bottom of the hill and then attacked it. After that I alternated 60 sec hard easy the last 3km. Only ran around 33mins but it was good fun, a Mizuno event and relaxing. Probably what I needed
Despite the great training I've had over the last year I honestly can't say I am anywhere near my training fitness. The most frustrating part is that my reputation has (used to be??) been as someone who showed up for the big races. Now I can't seem to do anything right.
In the mean time I continue to plug away. Of special note (maybe an answer??) is a secret meeting that may help alleviate some training situations....hmmmmm.....
Mon: 75 mins
Tues: monfartlek plus 6 mins of 30 sec hills
Wed: 95 mins
Thurs: 55 mins quick ..supposed workout but I was watching Lost....oops
Fri: I realized i hadn't had a long run in a bit so had a great 2hr+ run at the SFU trails...hit some PR splits without any real effort so a really nice enjoyable run.
Sat: AM 52 mins run PM 32 mins good run plus 6 x 10-15 sec striders
Sun: ran low key 10km out in Maple Ridge. I was away after about 1km and at 3km I figured I would treat it as a workout. There is a big hill around 6 km so I slowed down til the bottom of the hill and then attacked it. After that I alternated 60 sec hard easy the last 3km. Only ran around 33mins but it was good fun, a Mizuno event and relaxing. Probably what I needed
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