A Fast 10K +

Running for me is an individual sport, but it's always good to compare yourself to other people once in a while just to gauge where you are in your training program and level of fitness. This is why I go to run club.

Before I get started, here's what I did today before the run: I rode my bike 12K to the jobsite, painted a house all day with plenty of ladders, scraping and whatnot, then rode my bike the 12K home, changed my clothes, rode my bike another 10K downtown, and don't forget, there's still the 10K home after the run.


Tonight I went downtown to the Denman Street Running Room, my former place of employment. If you go to pretty much any Running Room store in Canada on a Wednesday night, there are what's called Free Practice Runs. Tonight there is a 10K route posted on the wall.

I took a look around and found the fastest group. There is always a group of marathon runners around the 3-hour mark that runs together, and that's just where I want to be. The leader of the group is a veteran runner by the name of Steve Mattina. He is fast, he's the same height as me, and he knows the route well. I'll just follow him.

We started out on the seawall, and I used this opportunity to advertise the new clinic I'll be leading, "Personal Best". I floated around from the back of the group to the front and just put it out there. I got a couple of good responses, and I think one or two people might actually sign up!

Into the trails we go, and I'm feeling fine. I love running on anything but pavement. To be more specific, my knees love anything other than pavement. After looping around in the trail system for a bit, we came out on the road and burned up the hill to Stanley Park's Prospect Point. At 6K in, there are 4 of us way out in front and the rest of the group was a little behind, but not by too much. After a quick swig of water, we're back to the trails. It started off alright, and I can feel the pace picking up, or maybe it's just me tiring. Around Beaver Lake was an interesting section of the run, because there are a few downhills. At this point, the group leader and I are pretty much running abreast, but his experience is about to take over.

I still don't have the technique right for running down a hill. Some people think you're supposed to slow down while running down a hill, but according to the literature I've read, specifically John Stanton's Book on Running, why not let gravity do the work for you? I lean forward, let myself "fall" and just bend my knees enough to lift my foot off the ground. The group leader has done this before. He shot out ahead of me on one of the downhills, and got pretty far up there. To avoid injury, I didn't try to catch him on the downward slope. Re-pulling my hamstring in the middle of Stanley Park would not be good. I'll just let him go. As long as I can still see him ahead. Looking behind me, I don't see anybody. Next time I see Steve, I'm going to ask him if he consciously used the downhill to pick up his speed so when he levels out, he's already at top speed, or if I just ran outta gas. Could be a combo.

After exiting the trail system, you can either take a right and head directly back to the Running Room, or take a left and do one last loop around Lost Lagoon. The group leader turned left, so I followed. He's still way ahead, but I hold the same pace, thinking in my mind that there's still a big bike ride ahead of me tonight. I finished about a city block behind Steve, but lo and behold, 2 of the other runners were already there waiting for us! Funny, I didn't see them pass me, but then I remembered, they must have turned right at Lost Lagoon when we turned left. Looks like I went above and beyond the call of duty again. Thanks, Steve for setting an awesome pace and kicking my ass from that downhill right to the end. I have some work to do in that regard. Up the hill is fine, but running down a 45 degree slope is another story. I'll get it though. My struggle is all downhill from here.


The View NorthWest From Prospect Point