Running on Full - 26K Failed Attempt

Thursday night, I ate the best meal of my life. Some friends and I went to a cool sushi restaurant called Numi, and since one of my friends works there, we get the special staff discount (30% off). We must have ordered one of everything off the menu, and we stayed there until about 10PM. Knowing I had a long run to do the next day, I took it easy on the drinks, but I STUFFED myself with everything from raw tuna to maki rolls to more rolls. I guess it's a form of carbo-loading, but we'll see how I feel in the morning.

I awoke at my usual 7:30 and prepared for my big training run: 26K. I set off on my usual 10K loop down Hastings, left on Nanaimo, left on Broadway and then left back up Boundary. Something doesn't feel right. All that sugar from the sushi rice is making my stomach feel kinda queazy. I stopped in at home to drink some water and go to the bathroom, but my stomach just wasn't feeling too hot. Hitting the road again, I set out on the 6K route down Boundary to 1st, to Renfrew and back. My stomach feels like it's full of battery acid, and it's trying to leap out of my mouth. Yuck! Glancing at my watch, I see I'm WAY slower than my normal pace. I just can't fight this stomach ailment. A good runner knows when to call off a run to avoid further damage. After 16K, I called it a day. Early in my training schedule, this is not a huge deal, but this is the time to iron out the kinks, not with 2 weeks left before a marathon.

For me, training is all about consistency. Don't change up your routine or you'll pay the price. Eating a huge, sugary meal late at night, going to bed and waking up 10 hours later expecting to run 26K is just a death wish and shouldn't be part of anyone's routine, unless you have guts of steel, in which case, have seconds!

There is a myth out there that you need to carbo-load, or fill yourself up with clean starches like pasta the night before a run. I've learned that it can take up to 24 hours for your body to turn those carbs into energy stores, so if I had eaten all that rice on Wednesday night, I'd be all set. Instead, I had a wonderful Thursday night and a hellish Friday morning.

Here's a tip: do your carbo loading at least 24 hours prior to your long run, then combine grazing with normal-sized meals to keep your energy levels up the entire day before your run, and a light breakfast day-of. Don't be like me. I'll just have to adjust my training schedule to fit in 1 extra long run next week. Sushi anyone?

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

6K at the Soccer Field

Today I had a softball game after work, but I still have to squeeze in a short run. I showed up a little early at the converted soccer/softball field and tried to figure out the way to calculate 6K. Hmmm let's see. Soccer fields are usually around 100 meters in length, give or take, and then we'll say about 25 meters across. A full circle would then be 250 meters. 24 laps should do, eh?

In the sizzling sun, I stripped my shirt and started running. Oooh the ground is a little uneven here and there. This is ankle roll city. I'd better be careful. After 10 laps, I was feeling pretty good, so I stepped up the pace a bit. People from the other team started showing up and I could tell they thought I was crazy. Maybe I am a little.

20 laps in, and the heat is starting to get to me a little. Ahh, the power of song compels me, the power of song compels me. I put on my iPod and the sweet sounds of Minor Threat helped me pump out those last 4 laps. After a little swig of water, it's time to play ball!! Unfortunately we lost the game, but it had nothing to do with my running. Right coach?

22 Kilometers in 23 Degrees

Today I set out to complete my weekly long run. If 16K is a distance run, then I guess 22K is an infinity run. But guess what? Infinity gets bigger every single week. Of course I picked the hottest part of the day, the afternoon to complete my training run, but heck, I could use the chance to "get my bronze on".

I set out down Boundary Road, hanging a left on Lougheed Highway. After about 6K, I veer off to the right to head to Burnaby Lake. Once I reached the lake, I had to strip off a layer or two. No need for a hat or t-shirt under the shade of the lake's thousands of trees. There aren't too many other runners out at this time. Hmmmm. Wonder why? Could it be that I'm the only one crazy enough to put myself through this torture?

After circling the 10K lake route, I headed back down Lougheed, but took a right on Willingdon instead. I had a grand scheme to stop at a store and purchase a recovery drink or at least some cold water. Ahhhh Safeway. I picked up some yogurt and granola bars to get me through the rest of the day and I had enough change left over for a can of pop. Not the best sports drink, but it's cold and has sugar in it. That's what I'm talking about. Now, with that little interruption over with, I hit the road again and run the rest of the way down Pender with a shopping bag in my hand. Wearing my sweat-soaked t-shirt, I couldn't wait to get home and take it off. Through the door, straight to the kitchen, oscillating fan on Max Power, and yours truly, standing with my head in the freezer. Ahhh 22K has never been more tough. I'm not really satisfied with my time. Couldn't have been the heat though. I just need to train harder!

Thursday Distance Day.

It's hard to keep a 16K tempo run interesting, but here goes my best try:

Today I ran a grueling 16km hill session in my East Vancouver neighborhood. Hastings from Boundary to Nanaimo St, up Nanaimo, over East Broadway, back up Boundary heading North, and a big, long hill climb home. After grabbing a quick slurp of water I stashed in the doorway of my pad, and I'm off for another 6K.

I head off down the very hill I just climbed to complete my first hill training 10K. Now, with legs still a little wobbly from last night's speed workout, and a 10K run behind me, it's time to test out the ol' legs. I'm from the school of not fighting gravity, so I let the hill take me down, and I actually lean into it. Once you find a position where your knees are comfortable, if you're strong enough to continually hold that position, without your legs going all willy-nilly, you can basically avoid injury and make up some time downhill. I wouldn't recommend it all the time, but I think I might actually be built for downhill as well as up.

The big climb up 1st to Renfrew is quite the long haul. Running next to traffic freaks me out once in a while, but I like this circuit because my house is at middle ground in case I need to get some water or use the washroom, not that I've never gone au naturel. The top of 1st Ave was a tough place to turn around, knowing that the long, torturous downhill would take every ounce of strength for me to test my speed one last time. As I level out at the bottom of the hill, I hang a left for the final climb home.

North Boundary is a good Kilometer at least, starting out pretty flat, and then steadily building to a 45 degree angle at the top. My hammie is starting to burn, and I try to bounce off my foot to stretch out while running. The downhill session of holding my legs in one position really requires me to stretch the legs out afterward. I'm guilty of shortening my stride like a lazy person. Anyway, I power up that hill at 100% and then I level out feeling like there's still a little left in the tank. Still, I need to get off this pavement. My next long run will be on soft trail. Back to my roots at the ol' Lake.

It's Christmas Today!

I just got my new running shoes in the mail today! It's an awesome feeling. Here's a photo of the new Nike Vomero 5 shoes as donated by my sister Deborah Stafford Losier.



Thanks Deb for the donation! These shoes will go right into my closet and re-appear when my current Vomero 4 & 5's wear out. Sweet!

Speedwork Wednesday

Tonight I did a little speedwork.
I took part in the Running Room's 20 Minute Challenge, a good excuse to get together with other runners and score a free hat too!

I'm sticking to an Intermediate training Schedule and nothing on the Route Board at RR really fit my routine. I just did a long run last night so anything over 6K is too much.

I decided to do a little track workout. After warming up with a couple of nice short hills, I arrived at Brockton Oval in Stanley Park. My workout: 4 X 400 meter sprints alternated with 200 meter jogs.

There was a seasoned track runner at Brockton, so I had to look serious. I grabbed a couple sips of water and began my first 200 meter jog. At the midway point of the 400-meter track, I hit the gas and shifted into "run". I've been doing so much distance work lately that it was hard to switch out of marathon pace gear.

My first lap went by in 1:32. Not a bad start, but I left room for improvement. That rest jog feels good, but 200 meters goes by awfully quickly.

Second lap: 1:24. Okay, we're moving up in the world.

Third lap: 1:22. That's better, but barely. Time to see what poppa's got left in the tank!!!

Fourth lap: 1:15! That's right, folks. I don't know if that's good or not, but consistent improvement is.

It was so hot after that workout that I removed my shirt, positioned my head under a waterfountain and breathed relief. After a running back to my point of origin (with a hill sprint thrown in for good measure) I cycled the 10K home and ate some delicious food! What an awesome day!

Muffins For Sale!

Delicious, nutritious muffins baked by Marathon Runner and Health enthusiast Nathan Stafford are now for sale to raise funds for The Boston Quest.


Cinnamon Apple

Dark Chocolate Chip


Also: Low Fat Oatmeal Raisin Cookies


The cost is $10 a batch, with all profits going to The Boston Quest.
Once you try these muffins, you will not believe how good they are. And good for you! I eat them all the time, so I suppose they're like rocket fuel.

Delivered anywhere in Vancouver aka The Lower Mainland. Shipping is available at customer's expense.

For more information or to place an order, contact nathanstaff@gmail.com

It happened at Burnaby Lake

Everyone remembers the first time they flew in an airplane, bungee jumped or had some other life-changing event take place. For me, that was the first time I attempted to run 10 Kilometers non-stop.

I've never been a "skinny" guy, and during my heavier days in college, a friend of mine suggested I try running with him to get rid of my spare tire. For anyone who has never been, Burnaby Lake is outlined by a 10K trail system that is perfect for running. On that fateful day in 2002 however, my cardio was anything but perfect for running.

After wheezing my way through about a quarter of the twisty, bumpy trail, my lungs began to burn at an excruciating level. Did I mention I was a half-a-pack-a-day smoker in those days? It's true. I soon stopped running completely and slumped over in a sweaty hump while the lung butter shot out like a double-barrel phlegm rifle (yuck). My friend and nemesis tried to urge me on with supportive comments like, "Oh, come on! There are girls watching." and "I'll leave you here if you're not in the parking lot when I finish."

I picked myself up and ran for another 5 minutes, stopping once again to loosen some more tar from my aching lungs. That's how it pretty much went for the next hour-plus: run for a bit, stop and die for a bit. Buddy, you're crazy if you think I'm gonna try this again.

Being a student, and broke, I was having trouble affording my expensive cigarette habit, so quitting was my only option. There are so many gimmicks out there to help you quit: the nicotine patch, the gum, cold turkey, etc. I remembered running in that trail, and the way my lungs felt like they were filled with charcoal briquettes. Maybe if I just run again, it'll make me hate cigarettes because they were to blame for making my lungs feel like Mt. St Helen's.

You know what? It actually worked. Now I run that 10K in under 40 minutes, and I can't remember the last time I sucked on a cigarette. I guess this goes to show you that a) A little bit of pain goes a long way in breaking bad habits; and b) I owe my start in running to a guy named Christopher Skidmore.

About the Author

Nathan Stafford grew up playing rugby on Canada's East Coast, climbing to the ranks of New Brunswick Under-21's and representing the Saint John Labatt Trojans at the Union level. His journey West in 2002 led him to discover competitive running as a sport.

Nathan is not your typical marathon runner build. He prides himself in being a hill specialist and "power runner", combining speed, strength and endurance. Nathan clocked a 2:58 on a tough course at the 2010 BMO Vancouver Marathon, smashing his previous marathon best by 50 minutes!

Nathan enjoys the therapeutic benefits of running, but also found his competitive spirit:

"Running keeps me sane. It's like anything, if you put in the work, the outcome will be alright, and the universe is balanced. I was honestly surprised by how fast I could run, but if I don't try to push it, I'll never know what I'm truly capable of."

Nathan qualified for the 2011 Boston Marathon with his Vancouver time, and is currently training for the 2010 Royal Victoria Marathon Oct 13th. He is looking for your support to help fly him to Boston and compete this coming April. And he's off to the races!

How You Can Help

By clicking the button to "Donate", you are helping a runner on The Boston Quest.

A Runner has Needs. In order to compete in the 2011 Boston Marathon, I need the following:

Round-trip airfare from Vancouver to Boston ($619 + fees)
Accommodations in Boston for race weekend, April 2011
New running shoes/trainers ($80)
Powerbar Electrolyte Gels ($35 per box, 1 box per month)
Other nutrition products/accessories as needed.

I'm not asking for a handout. I'll gladly consider any corporate sponsorship, like attaching your company's logo onto my t-shirt during national broadcast in exchange for goods or services. You can feel confident that any donation made to this cause will be spent responsibly as I do my best to make The Boston Quest a reality!!