Last night was pretty uneventful. My roomies went downtown to hit up a bar, while I stayed home and ate bok choy. What a wild night! I ended up going to bed pretty early, knowing that I'd be hitting pavement the next morning.
I woke up with a sore throat, not a great way to start off your day on any account, but going into a long run, it kind of saps you for energy. Let's make this a long, slow run. I have no problem with that. Not every single outing has to be fast. I notice my roommate's truck is not in the driveway. Must have been a good night indeed! Booyah! High Five! Actually I think he just got up before me and went for coffee. As I slowly climb up Hastings Street, I get stuck at a red light, and notice a truck-drivin man, sporting 80's sunglasses giving me the ol' stinkeye (I presume). Wait a minute! My roommate is a truck-drivin man who sometimes wears 80's sunglasses and sometimes gives me the stinkeye I presume! Oh well. I shake it off as coincidence. (more on this later)
As I saunter down Hastings street, I hang my usual left on Nanaimo, past the Sweet Tooth Cafe. I should really stop in there someday, as I have a bit of a sweet tooth myself. Up Nanaimo I go, left on Broadway and right at Van Tech. There's a soccer match underway on the field, but I don't have time to stop for a gander. I have places to go, calories to burn. Down the hill, up the hill, past the stench of stale beer courtesy of the Returnit Depot, and along Broadway to Boundary. Hanging a left, I pass a motorcycle showroom. Reminds me of Easy Rider. RIP Dennis Hopper.
Up to the top of the hill I go, and stop in at my front door for a sip of the water I so carefully stashed in the mailbox. As I turn to retrace my steps and head back down Boundary, I look up to the window, making eye contact with my roommate, who is playing guitar. I give him the satanic devil horns, he gives me a Pete Townsend-esque Windmill, and all is hunky-dory. I wonder if he's practicing for 20 questions later.
Back down Boundary I go, past the car dealerships and all their motorized sadness, then a right on East 1st. I really need to beef up my routes, otherwise this blog is gonna get pretty boring, pretty fast. As if it already isn't! Ba-Boom! Up 1st I go, past a gas station, touch my lucky lamp post, back down the hill, left on Boundary, and Whammo! I just narrowly avoid being struck my a Subaru. I love it how drivers will roll through a stop sign, only looking left to see what traffic is coming, not even taking a glance at the sidewalk to their right. As a unceremoniously flip the bird to the lady driver, yelling some profanity that I won't repeat on this blog (The Pope might be reading), the man in the passenger side gives me a look as if to say, "I know" and the lady fakes an apology. Here's a twist: I noticed a handicapped tag hanging from the rear-view mirror. I wonder if she got her handicap while jogging and being struck by a brutal driver who doesn't look right because no cars could come from that direction. Never mind pedestrians, they bounce.
After putting this high-functioning handicapper behind me, I finish up my run and stretch out in the driveway. My roommate, coffee in hand, yells from the deck, "Man, I saw an old man running on Hastings who looked just like you!" Old man? Well, at least he didn't say handicapped woman. That would have gotten on my nerves.
Tomorrow is a rest day, and good thing, because my sore throat is intensifying and I even detect a little bit of a sniffle and cough. I need 2 things right now. Nyquil and bed, preferably in that order. That's all I need, sleepwalking AND consuming cold medication. Did I mention I sleepwalk?
Sunday, January 9, 2011
Friday, January 7, 2011
Classic 6K on a Friday
This has to be my favourite day of the week so far. No school, Little Britain marathon on Netflix (that could be any day, I suppose) and best of all, it's not raining at the moment! I set off on my usual hill route. That's right, pretty much all of my runs involve a hill or two. I live on a hill. These 2 idiots Jack and Jill are always coming up here looking for water. Shove it, Jack!
South down Boundary Road I go, past the car dealerships with all their cars and sadness, then I hang a right on East 1st, climbing up the 1.5km hill to Renfrew, where I touch my lucky lamp post and turn around, down the hill and left on Boundary, back up the hill. There goes Jackie boy again, looks like he broke his crown, and you guessed it, his lady friend is tumbling after him like a raving lunatic. Typical.
After finishing up my run, I decide to do a little abdominal workout. All those delicious Halloween chocolate bars my roommate's parents gave him for Christmas (huh?) have done a number on my mid-section, so I'd better throw in a few crunches. Nobody likes a guy with moobs, so I added a few dozen pushups. That's good for today, I think.
You might be surprised to know that not everything I do revolves around running. In fact, I like to play the bass guitar and sing now and then. I'm not very good, but when my roommate jumps on the drums, we invent this make-believe band called "20 Questions". The whole idea is that he'll think of something, an object, a person, etc and I'll keep playing the same riff over and over, asking him questions, to which he replies with a positive or negative response. I happened to look out the window and saw an eagle.
"Is it an eagle?" I sing magestically.
"No, it's not an eagle," he retorts, almost as magestically, but not quite.
"Is it a robin red-breast?" I sing triumphantly, thinking it must be so.
For some reason (probably booze-related), my roommate cracks up at this line, not able to answer. I ask again.
"Is it a robin red-breast?"
Only this time, he replies with the same question.
"Is it a robin red-breast?"
"Is it a robin red-breast?"
You know when a record starts skipping, and you're just too lazy/intrigued to get up and change it? That's us. We must have sang "Is it a robin red-breast?' 100 times or more, adding harmonies, both high and low. By the end, we're laughing so hard we can hardly play our instruments. This fun lasted for about 20 minutes or so. I looked out the window and saw someone walk up the street, stop, give a confused look towards our house, then cross the street and continue walking, looking back in horror. Yeah, we're that house. We make this block interesting, and dammit, we like that about ourselves. You might think we're weird, you might think we're creative, but dammit, we're not on drugs and I don't even drink anymore. How's that for a glimpse into my brain, eh? Scary.
Okay, tomorrow is a rest day, but after that I'll be back to writing about running, I swear. Unless I finally figure out the answer to this 20 questions thing. There might be an album in the works.
South down Boundary Road I go, past the car dealerships with all their cars and sadness, then I hang a right on East 1st, climbing up the 1.5km hill to Renfrew, where I touch my lucky lamp post and turn around, down the hill and left on Boundary, back up the hill. There goes Jackie boy again, looks like he broke his crown, and you guessed it, his lady friend is tumbling after him like a raving lunatic. Typical.
After finishing up my run, I decide to do a little abdominal workout. All those delicious Halloween chocolate bars my roommate's parents gave him for Christmas (huh?) have done a number on my mid-section, so I'd better throw in a few crunches. Nobody likes a guy with moobs, so I added a few dozen pushups. That's good for today, I think.
You might be surprised to know that not everything I do revolves around running. In fact, I like to play the bass guitar and sing now and then. I'm not very good, but when my roommate jumps on the drums, we invent this make-believe band called "20 Questions". The whole idea is that he'll think of something, an object, a person, etc and I'll keep playing the same riff over and over, asking him questions, to which he replies with a positive or negative response. I happened to look out the window and saw an eagle.
"Is it an eagle?" I sing magestically.
"No, it's not an eagle," he retorts, almost as magestically, but not quite.
"Is it a robin red-breast?" I sing triumphantly, thinking it must be so.
For some reason (probably booze-related), my roommate cracks up at this line, not able to answer. I ask again.
"Is it a robin red-breast?"
Only this time, he replies with the same question.
"Is it a robin red-breast?"
"Is it a robin red-breast?"
You know when a record starts skipping, and you're just too lazy/intrigued to get up and change it? That's us. We must have sang "Is it a robin red-breast?' 100 times or more, adding harmonies, both high and low. By the end, we're laughing so hard we can hardly play our instruments. This fun lasted for about 20 minutes or so. I looked out the window and saw someone walk up the street, stop, give a confused look towards our house, then cross the street and continue walking, looking back in horror. Yeah, we're that house. We make this block interesting, and dammit, we like that about ourselves. You might think we're weird, you might think we're creative, but dammit, we're not on drugs and I don't even drink anymore. How's that for a glimpse into my brain, eh? Scary.
Okay, tomorrow is a rest day, but after that I'll be back to writing about running, I swear. Unless I finally figure out the answer to this 20 questions thing. There might be an album in the works.
Thursday, January 6, 2011
13 - My new lucky number
I felt pretty darn good today - the bruise on my left foot is gone, so no need to wrap it with a tensor bandage anymore. However, I'm noticing some discomfort on the bottom of my left big toe. Can I call that an index toe? As long as I flip through periodicals with it I guess. I hate to say I "toed" you so, but I think I "nailed" it. Ahh foot humour. Maybe I shoud have been a chiropodist, if only for the puns. (Ahh what the heel?)
Anyway, today is just like my last 13K, same route and everything, except for one tiny detail - the weather is not being kind. It's rainy, it's cold, it's gross, and I must be crazy for doing this. Let me check. Yup, crazy!
Starting out was harder than I thought. I looked out the window, I paced nervously, I chewed my nail, I paced around some more, waiting for the sun to come out. My roommate commented that he saw some other people out running this morning, sort of easing my uneasiness about the situation. Easier said than done. I'll have to ease into it, easily. Easy does it.
Donning my new raincoat and splash pants (that's right, I still call them splash pants), I braved the yuck and put one foot in front of the other. Remembering the nice, warm cup of coffee I had this morning helps things along, and before I know it, I'm steadily bouncing along, not even bothered by the rain. Of course, I had to leave the ol' MP3 player at home today because I don't want it to get ruined. Apparently the M in MP3 stands for "Might not work if you drop it in a puddle." I'll just have to sing! Today it's "Jogging in the Rain", that classic Gene Kelly Romp. Oh wait, that was Singing? That's precisely what the lady I passed at the bus stop was thinking. "You call that singing?" Yes, yes I do.
Not much else to report today, other than the fact that I got soaked. Coming home, I hung my jacket up to dry and changed into my jammy-jams (yes, I still call them jammy-jams) and made myself another coffee. 2 coffees in one day is allowed around these parts. That's just how we roll. Crazy, I know.
In conclusion, to answer a question I posed yesterday, "Yes, you can run with an umbrella, provided you want to look like an idiot, or Mary Poppins." I do not, so I did not, thus the wetness. At least this way I can mask my hyperhidrosis. That's just gross, Nathan.
Anyway, today is just like my last 13K, same route and everything, except for one tiny detail - the weather is not being kind. It's rainy, it's cold, it's gross, and I must be crazy for doing this. Let me check. Yup, crazy!
Starting out was harder than I thought. I looked out the window, I paced nervously, I chewed my nail, I paced around some more, waiting for the sun to come out. My roommate commented that he saw some other people out running this morning, sort of easing my uneasiness about the situation. Easier said than done. I'll have to ease into it, easily. Easy does it.
Donning my new raincoat and splash pants (that's right, I still call them splash pants), I braved the yuck and put one foot in front of the other. Remembering the nice, warm cup of coffee I had this morning helps things along, and before I know it, I'm steadily bouncing along, not even bothered by the rain. Of course, I had to leave the ol' MP3 player at home today because I don't want it to get ruined. Apparently the M in MP3 stands for "Might not work if you drop it in a puddle." I'll just have to sing! Today it's "Jogging in the Rain", that classic Gene Kelly Romp. Oh wait, that was Singing? That's precisely what the lady I passed at the bus stop was thinking. "You call that singing?" Yes, yes I do.
Not much else to report today, other than the fact that I got soaked. Coming home, I hung my jacket up to dry and changed into my jammy-jams (yes, I still call them jammy-jams) and made myself another coffee. 2 coffees in one day is allowed around these parts. That's just how we roll. Crazy, I know.
In conclusion, to answer a question I posed yesterday, "Yes, you can run with an umbrella, provided you want to look like an idiot, or Mary Poppins." I do not, so I did not, thus the wetness. At least this way I can mask my hyperhidrosis. That's just gross, Nathan.
Wednesday, January 5, 2011
Wait For It... 5K!
Today I've got a fast 5K on the agenda - since it's raining kittens and dobermans out there, I'll hit the treadmill on campus - if I can get one, that is. Seems like everybody had the same idea today, so it's going to be tough to get on there.
I decided to warm up close to the treadmills so I could pounce like a cat when one opens up. Looks like I'll be waiting a while. I decided to try the Elliptical machine in the meantime. I forgot how weird this machine is... it's almost like running, but not quite. My legs feel a little too confined, like I need to stretch them out more. Still, I got a good sweat going, and after 15 minutes, a treadmill behind me opened up. Yoink!
Since I've already "run" the equivalent of 2 miles on the Elliptical, I'm sufficiently warmed up and ready to bust right into my run. I'll aim for 5K in under 20 minutes, and my aim must be pretty good today, because that's precisely what I did! Here's a tip - always increase the incline a little on a treadmill (2%) to account for things like wind resistance, hills, and of course the fact that the ground doesn't move under you when you're outside - well, it does if you count the Earth turning, but we can't really feel it. We're like the ant that keeps running when you turn your hand over and over. "Wow! This giant flesh-coloured mountain never seems to end!" At least that's what my Ant tells me.
As I approach the 3-mile (5K) mark, I up the incline and the speed. Let's finish the last quarter-mile hard, and so I did! Following that, I did a little cool-down walk, eating up the remainder of my 20-minute time limit. I believe the run itself was 18 minutes, 10 seconds. I finished off my day with 3 sets of chinups, triceps dips and some squats on the ol' Bosu Ball. Just a light weight routine, enough to activate the core, back and legs. Now, get me out of this crazy place! The lunchtime gym rush is about to hit!
Tomorrow = 13K Rain Run. Is running with an umbrella possible?
I decided to warm up close to the treadmills so I could pounce like a cat when one opens up. Looks like I'll be waiting a while. I decided to try the Elliptical machine in the meantime. I forgot how weird this machine is... it's almost like running, but not quite. My legs feel a little too confined, like I need to stretch them out more. Still, I got a good sweat going, and after 15 minutes, a treadmill behind me opened up. Yoink!
Since I've already "run" the equivalent of 2 miles on the Elliptical, I'm sufficiently warmed up and ready to bust right into my run. I'll aim for 5K in under 20 minutes, and my aim must be pretty good today, because that's precisely what I did! Here's a tip - always increase the incline a little on a treadmill (2%) to account for things like wind resistance, hills, and of course the fact that the ground doesn't move under you when you're outside - well, it does if you count the Earth turning, but we can't really feel it. We're like the ant that keeps running when you turn your hand over and over. "Wow! This giant flesh-coloured mountain never seems to end!" At least that's what my Ant tells me.
As I approach the 3-mile (5K) mark, I up the incline and the speed. Let's finish the last quarter-mile hard, and so I did! Following that, I did a little cool-down walk, eating up the remainder of my 20-minute time limit. I believe the run itself was 18 minutes, 10 seconds. I finished off my day with 3 sets of chinups, triceps dips and some squats on the ol' Bosu Ball. Just a light weight routine, enough to activate the core, back and legs. Now, get me out of this crazy place! The lunchtime gym rush is about to hit!
Tomorrow = 13K Rain Run. Is running with an umbrella possible?
Tuesday, January 4, 2011
Jan 4th - 13K in the Cold Winter Air
Today is my first long-ish run of the year. 13K doesn't seem long compared to the 42.2 I'll eventually run on race day, but when it's cold outside, the lungs will burn and the muscles will cramp, making it seem harder than on a nice, mild day. As a great man once told me though, what doesn't kill you will only make you stronger. I don't imagine Boston will be tropical in April, so it's all good.
I started out heading West along Hastings Street, rolling along the long hills between Boundary Road and Nanaimo St, hanging a left and working my way up to Broadway. I've brought my portable radio along for the ride today, keeping it tuned to CBC, the only radio station that matters, as far as I'm concerned. Good tunes today.
As I approach Van Tech, the local vocational school, I get a flashback to my own highschool days. I dreaded the idea of running any sort of distance back then, and was around 40 pounds heavier. As another great man once sang, "The times, they are a-changin'". Down another hill and back up I go, catching the smell of stale beer as I pass the bottle depot. Part of my training is to cut out the booze, and running past this place every day will help - who needs booze when you've got running shoes?
Up and at them! As I summit another hill (there are plenty of hills in the Heights), I hang a right and continue East down Broadway. Passing a dim sum restaurant, I catch a whiff of the intoxicatingly delicious aroma coming from within. What is dim-sum anyway? Like adding numbers with the lights off? (ba-dum-chish)
Left on Boundary I go, past the not-so-delicious aroma of fast food, and then a left on East 1st. It's quite a climb up to Renfrew, where I touch my lucky lamp post and pull a Uey. Back down the hill, I let myself go and allow gravity to take over, just like I was told. Left on Boundary, up the hill, and I'm home free! It feels good to be finished, and now a nice thorough stretch and a snack are in order. I'm thinking it's a banana and yogurt kind of moment; a nice reward for a hard 55 minutes' work.
Tomorrow: a fast 5K followed by some weights. Stay tuned!
I started out heading West along Hastings Street, rolling along the long hills between Boundary Road and Nanaimo St, hanging a left and working my way up to Broadway. I've brought my portable radio along for the ride today, keeping it tuned to CBC, the only radio station that matters, as far as I'm concerned. Good tunes today.
As I approach Van Tech, the local vocational school, I get a flashback to my own highschool days. I dreaded the idea of running any sort of distance back then, and was around 40 pounds heavier. As another great man once sang, "The times, they are a-changin'". Down another hill and back up I go, catching the smell of stale beer as I pass the bottle depot. Part of my training is to cut out the booze, and running past this place every day will help - who needs booze when you've got running shoes?
Up and at them! As I summit another hill (there are plenty of hills in the Heights), I hang a right and continue East down Broadway. Passing a dim sum restaurant, I catch a whiff of the intoxicatingly delicious aroma coming from within. What is dim-sum anyway? Like adding numbers with the lights off? (ba-dum-chish)
Left on Boundary I go, past the not-so-delicious aroma of fast food, and then a left on East 1st. It's quite a climb up to Renfrew, where I touch my lucky lamp post and pull a Uey. Back down the hill, I let myself go and allow gravity to take over, just like I was told. Left on Boundary, up the hill, and I'm home free! It feels good to be finished, and now a nice thorough stretch and a snack are in order. I'm thinking it's a banana and yogurt kind of moment; a nice reward for a hard 55 minutes' work.
Tomorrow: a fast 5K followed by some weights. Stay tuned!
Sunday, January 2, 2011
Jan 2nd - 5K plus Gym Rat Session
It was so nice out today, I figured I would go for a 5K run over to my college campus, followed by a light weightlifting routine. After speaking to a UBC track coach, I have come to realize that full-body and leg-specific resistance training should play a considerable part in my training routine if I'm looking to make some gains.
The 5K run went pretty well - I'm not really into timing myself too strictly right now, but I imagine it was around 20-25 minutes, taking crosswalks and traffic lights into account. My legs are a little stiff from the race yesterday, so I started off easy, climbing the Burnaby Heights hills with ease. Closer to my destination, I picked up the pace because Sloan came up on the ol' MP3 player. Yessssss. No point in Sloan down eh? (womp-womp)
Once at the gym, 5K behind me, I did a nice stretch, since my back tightened up when I stopped running. I'll always remember leading the stretches as player/coach of my highschool rugby squad, and going with the ol' "head-to-toe" strategy. First, roll the neck back and forth, then rotate the shoulders, arms and traps, upper, lower back and obliques, then hips, glutes, hamstrings, etc etc winding up with the ankles and feet.
After the warmup/stretch it's right into the weight routine. Here's what I did:
Box Step with Knee Drive: 2-3sets x 15reps (each leg)
(You can do these on a Bosu Ball with the flat side up, or just a bench)
Bench Dips: 2-3sets x 15 reps
(great for the triceps, also good for the core if you keep your legs and back straight)
Dumbbell lunges: 2-3sets x 15reps (each leg)
(Do these in place if the gym is busy, otherwise head out into the hallway)
Oblique crunches: 3sets x 20reps
(There's a machine for this, I believe it's called the Roman Chair)
Squat to shoulder presses: 2-3sets x 15reps
(Grab a barbell with light-ish weight, make sure to keep your back straight, using a weightlifting belt if available)
Push-ups: 2-3 sets x 15 reps
(Lowering slowly, powering up)
One leg squats: 2-3 sets x 15reps (each leg)
(I do these on the Bosu Ball (round side up) to add a little extra ankle and calf workout)
Supermans (Supermen?): 3sets x 20reps
(Lying on your belly, lift your left leg/right arm & vice versa. Deep breaths.)
Cool down: 10 minutes of light jogging/walking on the treadmill followed by plenty of stretching (head-to-toe).
After my workout, I sat down in a common area & relaxed for a bit, just in time to catch the end of the Canada-Switzerland hockey game. Our boys looked okay, beating the Swiss 4-1. Next up, the USA.
I could have jogged home, it was such a nice day, but I decided to take public transit so I could swing by the grocery store. Like Ol' Mother Hubbard, my cupboards were bare. I picked up some veggies, brown rice, chicken breast and hoi sin sauce. You can probably guess where I'm going with this - stir fry heaven!
Tomorrow is a rest day, but that doesn't mean loafing around. I find that 20-30 minutes of light activity like walking or cycling works well on a rest day, so that's exactly what I'll do. Judging by the red sky, it's going to be perfect walking weather tomorrow. I'll leave the rest up to you.
The 5K run went pretty well - I'm not really into timing myself too strictly right now, but I imagine it was around 20-25 minutes, taking crosswalks and traffic lights into account. My legs are a little stiff from the race yesterday, so I started off easy, climbing the Burnaby Heights hills with ease. Closer to my destination, I picked up the pace because Sloan came up on the ol' MP3 player. Yessssss. No point in Sloan down eh? (womp-womp)
Once at the gym, 5K behind me, I did a nice stretch, since my back tightened up when I stopped running. I'll always remember leading the stretches as player/coach of my highschool rugby squad, and going with the ol' "head-to-toe" strategy. First, roll the neck back and forth, then rotate the shoulders, arms and traps, upper, lower back and obliques, then hips, glutes, hamstrings, etc etc winding up with the ankles and feet.
After the warmup/stretch it's right into the weight routine. Here's what I did:
Box Step with Knee Drive: 2-3sets x 15reps (each leg)
(You can do these on a Bosu Ball with the flat side up, or just a bench)
Bench Dips: 2-3sets x 15 reps
(great for the triceps, also good for the core if you keep your legs and back straight)
Dumbbell lunges: 2-3sets x 15reps (each leg)
(Do these in place if the gym is busy, otherwise head out into the hallway)
Oblique crunches: 3sets x 20reps
(There's a machine for this, I believe it's called the Roman Chair)
Squat to shoulder presses: 2-3sets x 15reps
(Grab a barbell with light-ish weight, make sure to keep your back straight, using a weightlifting belt if available)
Push-ups: 2-3 sets x 15 reps
(Lowering slowly, powering up)
One leg squats: 2-3 sets x 15reps (each leg)
(I do these on the Bosu Ball (round side up) to add a little extra ankle and calf workout)
Supermans (Supermen?): 3sets x 20reps
(Lying on your belly, lift your left leg/right arm & vice versa. Deep breaths.)
Cool down: 10 minutes of light jogging/walking on the treadmill followed by plenty of stretching (head-to-toe).
After my workout, I sat down in a common area & relaxed for a bit, just in time to catch the end of the Canada-Switzerland hockey game. Our boys looked okay, beating the Swiss 4-1. Next up, the USA.
I could have jogged home, it was such a nice day, but I decided to take public transit so I could swing by the grocery store. Like Ol' Mother Hubbard, my cupboards were bare. I picked up some veggies, brown rice, chicken breast and hoi sin sauce. You can probably guess where I'm going with this - stir fry heaven!
Tomorrow is a rest day, but that doesn't mean loafing around. I find that 20-30 minutes of light activity like walking or cycling works well on a rest day, so that's exactly what I'll do. Judging by the red sky, it's going to be perfect walking weather tomorrow. I'll leave the rest up to you.
Saturday, January 1, 2011
Kickin' It Into Gear - Resolution Run 5K
It's January 1st, 2011. I officially began my training for the Boston Marathon today. A local running shop hosted a "Fun Run" 5K race along the Stanley Park seawall, just West of Vancouver's downtown core. I went into the race with the mindset that "it's just a training run. I'm not looking to break any records today." There's always a goal though, and 5K in under 20 minutes would be nice.
They did a special New Year's style countdown and we were off to the races! I started off modestly, five positions back from the leader. Keeping him in my sights is important, but I'll let him do his thing in the first Kilometer. I'm keeping a 200M sprint to the finish line in my back pocket.
After about 2K, I gradually passed #5 and #4 and found myself neck and neck with #2, a young runner who I saw warming up with sprints earlier. Not sure about that strategy. I noticed him struggling a bit, probably from breathing the sub-zero air, so I said goodbye and passed him. Now it's just the leader and me, mano a mano.
Unsure of the route, I decided to follow the leader closely and wait to see if he tired out. Not gonna happen. I saw him looking back over his shoulder, about 10 or 20 yards ahead of me. I started to push a little more as we climbed the final hill at Lumberman's Arch, but then back down the other side we went, and #1 stepped on the gas. My 200m sprint has now turned into a 500m, but his lead grew, I couldn't catch him, and alas the better man won. My final time was just under 19:00. That's well off my Personal Best, but it's something I can build on in the coming weeks.
I talked to the winner afterwards, and it turns out he'll be running in Boston too. We'll meet again, Darren. We'll meet again.
I'm kinda glad I didn't win today, actually. It's all motivation to work harder and get faster. Unfortunately I dropped something on my foot the other night and had a big bruise, so I wrapped it in a tensor bandage before the race. This worked, as I didn't feel it at all. After finishing, I sat down on a bench, popped my shoe off and removed the bandage. Enter the paparazzi, and suddenly my nasty foot bruise is getting some media attention. The photos will surface on TMZ soon, I'm sure.
So, a Happy New Year to everyone out there. May your 2011 be happy and healthy. Talk soon. K bye.
They did a special New Year's style countdown and we were off to the races! I started off modestly, five positions back from the leader. Keeping him in my sights is important, but I'll let him do his thing in the first Kilometer. I'm keeping a 200M sprint to the finish line in my back pocket.
After about 2K, I gradually passed #5 and #4 and found myself neck and neck with #2, a young runner who I saw warming up with sprints earlier. Not sure about that strategy. I noticed him struggling a bit, probably from breathing the sub-zero air, so I said goodbye and passed him. Now it's just the leader and me, mano a mano.
Unsure of the route, I decided to follow the leader closely and wait to see if he tired out. Not gonna happen. I saw him looking back over his shoulder, about 10 or 20 yards ahead of me. I started to push a little more as we climbed the final hill at Lumberman's Arch, but then back down the other side we went, and #1 stepped on the gas. My 200m sprint has now turned into a 500m, but his lead grew, I couldn't catch him, and alas the better man won. My final time was just under 19:00. That's well off my Personal Best, but it's something I can build on in the coming weeks.
I talked to the winner afterwards, and it turns out he'll be running in Boston too. We'll meet again, Darren. We'll meet again.
I'm kinda glad I didn't win today, actually. It's all motivation to work harder and get faster. Unfortunately I dropped something on my foot the other night and had a big bruise, so I wrapped it in a tensor bandage before the race. This worked, as I didn't feel it at all. After finishing, I sat down on a bench, popped my shoe off and removed the bandage. Enter the paparazzi, and suddenly my nasty foot bruise is getting some media attention. The photos will surface on TMZ soon, I'm sure.
So, a Happy New Year to everyone out there. May your 2011 be happy and healthy. Talk soon. K bye.
Monday, September 6, 2010
Injury Report: Down & Out
Hey Y'all,
In case anyone reads this, and they're wondering why I haven't written a post in a while, it's because I re-injured my leg and decided to drop out of the Victoria Marathon. It's for the best. I'll be back with more journal entries when I officially start training for the Boston Marathon. I'm thinking January 1st will be a good time to start, which gives me 14 weeks. I'll be following this Intermediate schedule:
In case anyone reads this, and they're wondering why I haven't written a post in a while, it's because I re-injured my leg and decided to drop out of the Victoria Marathon. It's for the best. I'll be back with more journal entries when I officially start training for the Boston Marathon. I'm thinking January 1st will be a good time to start, which gives me 14 weeks. I'll be following this Intermediate schedule:
Friday, August 27, 2010
15K Tempo Run + Fartlek Ladders
What the hell are Fartlek Ladders? I'm glad you asked!
"Fartlek Ladders" is just a fancy term for Speed Intervals. It goes like this: 1 Minute sprinting, 1 minute jogging/walking, 1 minute sprinting, 1 minute jogging/walking. You can do it on a treadmill, or you can set a watch to beep at 1 minute intervals.
I awoke to some pretty steady rain and mild-to-cold temperatures this morning. Yep, I'm back in Saint John. Actually, this weather reminds me of Vancouver! In the winter. With no desire to get soaked by fluids other than my sweat today, I decide to hop on a bus Uptown. That's right, they call Uptown Downtown here. I hit up the Canada Games Aquatic Centre for a change of scenery. I assume they have treadmills here.
My assumption correct, I sign up for a treadmill and take a minute to stretch - I have the advantage of not being in a rush today. I start off at my marathon pace - 9 Miles Per Hour - no messing around today. I need to kick my own ass for all the missed runs over the past few weeks. If I had a coach, he'd undoubtedly be displeased. With a good, fast pace like this, I watch the miles tick away. 20 Minutes, 3 Miles (5K), 20 Minutes, 3 Miles, 20 minutes, 3 Miles. An hour in, and I'm starting to make 3 wishes to the invisible Gym Genie. 1) I wish I had a water bottle 2) I wish I ate a better lunch 3) I wish I had my MP3 player. Treadmills is boring, yo! I need to shake things up a bit here.
At the hour mark, I've got a couple of choices. I could continue at race pace and push to see how far my legs hold out (I'm hoping 26 Miles!) or I could get creative. I must have been getting dizzy from the Air Conditioning, because I decided to deliver a punishing blow to my legs - the dreaded Fartlek Ladders.
Normally, I'd be doing these on a track, or better yet on the Stanley Park Seawall in Vancouver, with a borrowed watch or customized MP3 with a beep every 60 seconds. On solid ground, I control the tempo and how hard my sprints are. On a treadmill, all I can do is max out the machine at 10 MPH for my sprints, and jam my finger onto the "Slow" button to bring it down to 6.5 MPH for my recovery. I picked out 20 minutes for my time for some reason, and away we go!
The problem with a treadmill is that everything is artificial; the speed, the incline, even the running. Still, the rain keeps falling outside, and I'm only soaked to the skin in my own precipitation, or perspiration actually. Eau De Nathan. They should bottle it and market is as female repellent. Actually, I think I recognize the young lady working the Personal Trainer Desk from high school. I wouldn't say I know her, and I imagine she probably gets a dozen knuckleheads a week approaching her with the ol' "Don't I know you from somewhere?" routine. I better leave well enough alone and get back to the running. I'm terrible with names anyway.
Sprinting feels really good! I missed it! Cranking the treadmill up to 10, I feel right at home, and I wish it went up to 11 (that's 1 faster, Mr Tufnel). After 10 minutes, I'm still feeling good, but the recovery minute is flying by faster and faster. I slow down my next recovery lap to 5MPH, which is barely a job, then back up to 10, down to 4, up to 10, down to 3, 10 and done! This happens every time, but you know what, recovery is exactly that, recovery!
After a little cooldown walk, I used a weird-looking ab machine and stretched everything out. A little trip to the sauna and hot tub, and now we're cooking! Literally! My stomach feels a little queazy, but I think that's just its emptiness. With my ass-kicking workout complete, it's time for lunch!
"Fartlek Ladders" is just a fancy term for Speed Intervals. It goes like this: 1 Minute sprinting, 1 minute jogging/walking, 1 minute sprinting, 1 minute jogging/walking. You can do it on a treadmill, or you can set a watch to beep at 1 minute intervals.
I awoke to some pretty steady rain and mild-to-cold temperatures this morning. Yep, I'm back in Saint John. Actually, this weather reminds me of Vancouver! In the winter. With no desire to get soaked by fluids other than my sweat today, I decide to hop on a bus Uptown. That's right, they call Uptown Downtown here. I hit up the Canada Games Aquatic Centre for a change of scenery. I assume they have treadmills here.
My assumption correct, I sign up for a treadmill and take a minute to stretch - I have the advantage of not being in a rush today. I start off at my marathon pace - 9 Miles Per Hour - no messing around today. I need to kick my own ass for all the missed runs over the past few weeks. If I had a coach, he'd undoubtedly be displeased. With a good, fast pace like this, I watch the miles tick away. 20 Minutes, 3 Miles (5K), 20 Minutes, 3 Miles, 20 minutes, 3 Miles. An hour in, and I'm starting to make 3 wishes to the invisible Gym Genie. 1) I wish I had a water bottle 2) I wish I ate a better lunch 3) I wish I had my MP3 player. Treadmills is boring, yo! I need to shake things up a bit here.
At the hour mark, I've got a couple of choices. I could continue at race pace and push to see how far my legs hold out (I'm hoping 26 Miles!) or I could get creative. I must have been getting dizzy from the Air Conditioning, because I decided to deliver a punishing blow to my legs - the dreaded Fartlek Ladders.
Normally, I'd be doing these on a track, or better yet on the Stanley Park Seawall in Vancouver, with a borrowed watch or customized MP3 with a beep every 60 seconds. On solid ground, I control the tempo and how hard my sprints are. On a treadmill, all I can do is max out the machine at 10 MPH for my sprints, and jam my finger onto the "Slow" button to bring it down to 6.5 MPH for my recovery. I picked out 20 minutes for my time for some reason, and away we go!
The problem with a treadmill is that everything is artificial; the speed, the incline, even the running. Still, the rain keeps falling outside, and I'm only soaked to the skin in my own precipitation, or perspiration actually. Eau De Nathan. They should bottle it and market is as female repellent. Actually, I think I recognize the young lady working the Personal Trainer Desk from high school. I wouldn't say I know her, and I imagine she probably gets a dozen knuckleheads a week approaching her with the ol' "Don't I know you from somewhere?" routine. I better leave well enough alone and get back to the running. I'm terrible with names anyway.
Sprinting feels really good! I missed it! Cranking the treadmill up to 10, I feel right at home, and I wish it went up to 11 (that's 1 faster, Mr Tufnel). After 10 minutes, I'm still feeling good, but the recovery minute is flying by faster and faster. I slow down my next recovery lap to 5MPH, which is barely a job, then back up to 10, down to 4, up to 10, down to 3, 10 and done! This happens every time, but you know what, recovery is exactly that, recovery!
After a little cooldown walk, I used a weird-looking ab machine and stretched everything out. A little trip to the sauna and hot tub, and now we're cooking! Literally! My stomach feels a little queazy, but I think that's just its emptiness. With my ass-kicking workout complete, it's time for lunch!
Tuesday, August 24, 2010
Long Run Monday = 36K in the Salt Marsh
My friends live in Dartmouth, Nova Scotia. It's a quaint neighborhood, pretty quiet and seemingly safe. Looking online for running routes is as easy as checking out the Trans Canada Trail website (tctrail.ca). I see there's a really nice trail system in Cole Harbor Heritage Park, 13K from their house, and you can basically run for 50K in this system. I borrowed my friend's bike, and the plan is to bike to the Park, lock up/stash the bike in the woods and then run as far as my legs will carry me, before coasting home on fumes.
Riding a bike should be as easy as well, riding a bike. I pumped up the tires, tested the gears and set off down the hill. Then I noticed something was wrong. The crank arm, the little shaft that has the pedal on it, on the left side was extremely loose, and almost falling off! This happened to my old bike, and it took nothing more than a good tightening with a socket set. I turned around, hopped off the bike and jogged along with it, back to the house. Looking around, I couldn't locate the tool kit, so I decided to just run it. I filled my water bottle, grabbed 2 Powerbar Gels and set off. Here's my route:
13K from Dartmouth to Coal Harbor
10K Heritage Trail/Salt Marsh Trail
13K back to Dartmouth
It's perfect running weather today; a little cloud, a little cool-ish and not too humid. The run to the park felt pretty good, save for some construction work that diverted me to a back street. It's the scenic route, right? There was a good hill up, a good hill down, and then another good hill down, down, down to Cole Harbor Heritage Park. After navigating through a section of the Heritage Trail, I hung a left and the trail opened up into a huge Saltwater Marsh, with all kinds of sandpiper and heron. This reminds me of the wetlands back in Saint John at the Irving Nature Park, except the air smells way fresher, with a little salty hint.
I stop to choke down a Gel and read a plaque, which tells me this was once a Native fishing ground, but European settlers came in and built a railroad, connecting one part of Nova Scotia to the other, presumably before the highway was built. This abandoned railbed, including several bridges, is now the home of a nice running/walking trail. There are a few other people out today with their dogs and families, and a couple of fisherman putting around in boats. I'm not sure what they're pulling out of the water, because I don't see any fish. Maybe clams? I reach the other side of the Salt Marsh and turn back, re-tracing my steps back up, up, up to Cole Harbor Road.
My water bottle is empty, so I start eyeing restaurants and businesses along the side of the road where I can fill up. I step inside a gas station, dripping with sweat and breathing heavily. I ask the counter attendant if I can use the bathroom, and the frightened look on her face tells me that she was probably expecting me to utter the magic words, "Empty the register" or "Put all the money in a paper bag!" I just want some tap water fer chrisakes!
After filling up, I caught my reflection in the mirror, and that's when I noticed the huge white lines running down my face, remnants of the salt left behind from all the sweat escaping my pores. Combined with my bloodshot eyes from the sweat burning my pupils, I was quite a sight. I got the hell out of that gas station with a fresh bottle of water and another horrified look from the cashier.
The final stretch is all uphill. I turn up a street called Irish Town or something or other, and I'm really pounding it out, laying it on the line. This is another Triple Threat Hill, complete with blind crests and a never-ending incline. I get back to my friends' place and look at the kitchen clock. 36K in 3 hours is way off my race pace, but I have to factor in the climb, the gas station break, stopping to read the plaque, and taking my time to avoid getting lost in an unfamiliar neighborhood. Still, I'm pretty happy with my ability to climb a full-out hill at the end of 36K, which bodes well for my next run. I was making up for lost time with this long run, but there's no sense of desperation. With 6 weeks left before the Victoria Marathon, there's lots of time to improve. I'm so hungry I could eat a whole cow, which is exactly what my buddy serves up for dinner. A 10-ounce steak, sweet potatoes and grilled vegetables has never tasted better!
Riding a bike should be as easy as well, riding a bike. I pumped up the tires, tested the gears and set off down the hill. Then I noticed something was wrong. The crank arm, the little shaft that has the pedal on it, on the left side was extremely loose, and almost falling off! This happened to my old bike, and it took nothing more than a good tightening with a socket set. I turned around, hopped off the bike and jogged along with it, back to the house. Looking around, I couldn't locate the tool kit, so I decided to just run it. I filled my water bottle, grabbed 2 Powerbar Gels and set off. Here's my route:
13K from Dartmouth to Coal Harbor
10K Heritage Trail/Salt Marsh Trail
13K back to Dartmouth
It's perfect running weather today; a little cloud, a little cool-ish and not too humid. The run to the park felt pretty good, save for some construction work that diverted me to a back street. It's the scenic route, right? There was a good hill up, a good hill down, and then another good hill down, down, down to Cole Harbor Heritage Park. After navigating through a section of the Heritage Trail, I hung a left and the trail opened up into a huge Saltwater Marsh, with all kinds of sandpiper and heron. This reminds me of the wetlands back in Saint John at the Irving Nature Park, except the air smells way fresher, with a little salty hint.
I stop to choke down a Gel and read a plaque, which tells me this was once a Native fishing ground, but European settlers came in and built a railroad, connecting one part of Nova Scotia to the other, presumably before the highway was built. This abandoned railbed, including several bridges, is now the home of a nice running/walking trail. There are a few other people out today with their dogs and families, and a couple of fisherman putting around in boats. I'm not sure what they're pulling out of the water, because I don't see any fish. Maybe clams? I reach the other side of the Salt Marsh and turn back, re-tracing my steps back up, up, up to Cole Harbor Road.
My water bottle is empty, so I start eyeing restaurants and businesses along the side of the road where I can fill up. I step inside a gas station, dripping with sweat and breathing heavily. I ask the counter attendant if I can use the bathroom, and the frightened look on her face tells me that she was probably expecting me to utter the magic words, "Empty the register" or "Put all the money in a paper bag!" I just want some tap water fer chrisakes!
After filling up, I caught my reflection in the mirror, and that's when I noticed the huge white lines running down my face, remnants of the salt left behind from all the sweat escaping my pores. Combined with my bloodshot eyes from the sweat burning my pupils, I was quite a sight. I got the hell out of that gas station with a fresh bottle of water and another horrified look from the cashier.
The final stretch is all uphill. I turn up a street called Irish Town or something or other, and I'm really pounding it out, laying it on the line. This is another Triple Threat Hill, complete with blind crests and a never-ending incline. I get back to my friends' place and look at the kitchen clock. 36K in 3 hours is way off my race pace, but I have to factor in the climb, the gas station break, stopping to read the plaque, and taking my time to avoid getting lost in an unfamiliar neighborhood. Still, I'm pretty happy with my ability to climb a full-out hill at the end of 36K, which bodes well for my next run. I was making up for lost time with this long run, but there's no sense of desperation. With 6 weeks left before the Victoria Marathon, there's lots of time to improve. I'm so hungry I could eat a whole cow, which is exactly what my buddy serves up for dinner. A 10-ounce steak, sweet potatoes and grilled vegetables has never tasted better!
Sunday, August 22, 2010
Rolled Ankle = Weekend Off
Somehow on Thursday night, while having a couple of pints with a good friend, I rolled my ankle. The details are beer-soaked and foggy. It was either falling upstairs at the pub, or running home in the fog. Either way, I messed it up. Not smart, Nathan. You're supposed to be in training.
It's Friday, and the ankle is not feeling good. I'll take the day off.
Saturday comes around and the ankle is still hurting. No running today.
On Sunday, I hopped in a car with some good friends and we drove to Nova Scotia. As much as I want to spend time with my family, I need a little "me time" and a chance to clear my head. My ankle still feels stiff, but the pain has pretty much subsided. A good night's sleep tonight, and I'll be ready to make it up with a long run tomorrow.
It's Friday, and the ankle is not feeling good. I'll take the day off.
Saturday comes around and the ankle is still hurting. No running today.
On Sunday, I hopped in a car with some good friends and we drove to Nova Scotia. As much as I want to spend time with my family, I need a little "me time" and a chance to clear my head. My ankle still feels stiff, but the pain has pretty much subsided. A good night's sleep tonight, and I'll be ready to make it up with a long run tomorrow.
Thursday, August 19, 2010
Speedwork Wednesday becomes Junk Mile Thursday
I asked around to see if anybody knew where there was a running track in Saint John. It turns out there's one at the University of New Brunswick. It's not a gravel track like I'm used to; it's 1,000 meters instead of 400, but it's exactly what I need. Rather than take a bus or bum a ride, I use the 10K from my Mom's house to the track as a slow warm-up. I run down Douglas Avenue, past some gorgeous character homes that make Vancouver's Heritage Houses look like condos, and through the troubled North End Community to the University.
Upon Arrival, I see tradesmen sitting around, doing what they do best, and a huge fence around the running track. Shit. A huge sign on the fence confirms my fear: the track is closed for construction. I see a few workers snickering at me from the other side of the fence, laughing at the runner who didn't get the memo. Rather than sit around and sulk, I turn and set out for home. It ain't speedwork, but any running is better than no running at all.
My first 10K was intended to be a warmup, so I wasn't exactly burning up the streets. Now, with no track workout, I can rock a fast 10K home and still make decent time overall. I was just jogging at first, so it took me roughly an hour to get to the university. Let's see if I can break 40 minutes on the way back. It'll be close.
You know what slowed me down? Crosswalks. I'm the kind of guy that usually sees an opening and takes it, but I don't know what the jaywalking fines are like in Saint John these days, so I'd better just take my time and wait for the little man that tells me I can "Walk". Through the North End, I'm sweating like a hooker on pay day, and my water is almost gone. It's pretty hot out today, and in true Nathan Stafford style, I'm wearing all black clothing. Like Hendrix's muse in Crosstown Traffic, I "Don't Mind a little pain." I fly down Douglas Avenue, past the ancient homes and across the famed Reversing Falls Bridge (a popular suicide spot in Saint John). Up a hill, left on Lancaster Avenue, and I'm on the home stretch. The clock read 2:30 when I left the University Track, so I wonder if I'll be home before 3:10? Only the kitchen clock will tell. I desperately need a watch.
I enter the kitchen, look at the wall clock, and to my dismay it's 3:15. I don't know if this clock is fast, the University clock is slow, or a combination of both, but let's just blame it on the crosswalks. Yeah, that'll work.
Tip of the day: Get a watch, you dummy!
My view from the other side of the fence.
Upon Arrival, I see tradesmen sitting around, doing what they do best, and a huge fence around the running track. Shit. A huge sign on the fence confirms my fear: the track is closed for construction. I see a few workers snickering at me from the other side of the fence, laughing at the runner who didn't get the memo. Rather than sit around and sulk, I turn and set out for home. It ain't speedwork, but any running is better than no running at all.
My first 10K was intended to be a warmup, so I wasn't exactly burning up the streets. Now, with no track workout, I can rock a fast 10K home and still make decent time overall. I was just jogging at first, so it took me roughly an hour to get to the university. Let's see if I can break 40 minutes on the way back. It'll be close.
You know what slowed me down? Crosswalks. I'm the kind of guy that usually sees an opening and takes it, but I don't know what the jaywalking fines are like in Saint John these days, so I'd better just take my time and wait for the little man that tells me I can "Walk". Through the North End, I'm sweating like a hooker on pay day, and my water is almost gone. It's pretty hot out today, and in true Nathan Stafford style, I'm wearing all black clothing. Like Hendrix's muse in Crosstown Traffic, I "Don't Mind a little pain." I fly down Douglas Avenue, past the ancient homes and across the famed Reversing Falls Bridge (a popular suicide spot in Saint John). Up a hill, left on Lancaster Avenue, and I'm on the home stretch. The clock read 2:30 when I left the University Track, so I wonder if I'll be home before 3:10? Only the kitchen clock will tell. I desperately need a watch.
I enter the kitchen, look at the wall clock, and to my dismay it's 3:15. I don't know if this clock is fast, the University clock is slow, or a combination of both, but let's just blame it on the crosswalks. Yeah, that'll work.
Tip of the day: Get a watch, you dummy!
My view from the other side of the fence.
Tuesday, August 17, 2010
Improvised Speedwork - No track, No problem
I'm limited on time today. It's an important day, and running unfortunately has to take a back seat. Today is my Dad's funeral. Let's see if I can pack a high-intensity workout into about 20 minutes, and get a good sweat going. There's no track in my Mom's neighborhood, but a city block should do just fine. I eyeball it, and figure it's slightly longer than the 400 meter gravel track I'm used to at Brockton Oval, so let's call it 500. Sprint 500, jog 500, sprint 500, jog 500, and so forth. My goal is 4 sprint laps, and I'm not one to let my goal slip away. I pick the most level block I can find, and I'm off to the races!
Leave it to some jerk to park their SUV right at the front of their driveway, blocking the sidewalk and forcing me to run out into the road. I'd rather not do that, since who knows what kind of idiot might come speeding around the corner and clip me, or worse. But hey, nothing's gonna stand in my way! By the way, I shouldn't have had that 2nd beer last night, but I did.
Lap #1 was a little labored. It's cold outside, and being short on time, I didn't exactly warm up properly. The first lap is my warm-up, so be it. The first rest lap couldn't come soon enough, and I'm chugging along like a steam train. Actually, the cold air burns my lungs more like coal. Sprint #2 rolls around, and I'm feeling a little better. As I finish the lap, I think I see a little set of eyes peeping through some curtains at me, but I can't be sure. Maybe it's a kid.
I grind out my 3rd Sprint and let out a big grunt at the end. My water bottle is still in the same bush where I left it, so I scoop it up and take a big swig, careful not to drink too much so I don't cramp up or feel that slooshy-feeling in my guts. Boy, I feel like crap today! Maybe it's sprinting on pavement (don't usually do that), maybe it's the poor night's sleep last night, maybe it's the 2 beers, and maybe, just maybe it's the 4-hour time difference.
I usually do my speedwork in a group, with someone almost as fast as me. Today it's all about personal best, and I can tell I'm not running as fast as I can. With nothing to lose, I come around that final turn and just give it everything I have! Why not? As I cross the imaginary finish line, legs exploding, lungs burning, I notice that little set of eyes from earlier. I inch a little closer and expect to see a small child. "Woof!" My spectator is a Jack Russell Terrier! Maybe next time, Jackie boy will time me, because I have no idea how close I was to a minute. I need a track and a clock. I consider today's speed workout a failure, or at least a warmup.
Leave it to some jerk to park their SUV right at the front of their driveway, blocking the sidewalk and forcing me to run out into the road. I'd rather not do that, since who knows what kind of idiot might come speeding around the corner and clip me, or worse. But hey, nothing's gonna stand in my way! By the way, I shouldn't have had that 2nd beer last night, but I did.
Lap #1 was a little labored. It's cold outside, and being short on time, I didn't exactly warm up properly. The first lap is my warm-up, so be it. The first rest lap couldn't come soon enough, and I'm chugging along like a steam train. Actually, the cold air burns my lungs more like coal. Sprint #2 rolls around, and I'm feeling a little better. As I finish the lap, I think I see a little set of eyes peeping through some curtains at me, but I can't be sure. Maybe it's a kid.
I grind out my 3rd Sprint and let out a big grunt at the end. My water bottle is still in the same bush where I left it, so I scoop it up and take a big swig, careful not to drink too much so I don't cramp up or feel that slooshy-feeling in my guts. Boy, I feel like crap today! Maybe it's sprinting on pavement (don't usually do that), maybe it's the poor night's sleep last night, maybe it's the 2 beers, and maybe, just maybe it's the 4-hour time difference.
I usually do my speedwork in a group, with someone almost as fast as me. Today it's all about personal best, and I can tell I'm not running as fast as I can. With nothing to lose, I come around that final turn and just give it everything I have! Why not? As I cross the imaginary finish line, legs exploding, lungs burning, I notice that little set of eyes from earlier. I inch a little closer and expect to see a small child. "Woof!" My spectator is a Jack Russell Terrier! Maybe next time, Jackie boy will time me, because I have no idea how close I was to a minute. I need a track and a clock. I consider today's speed workout a failure, or at least a warmup.
Sunday, August 15, 2010
Long Run Sun(day) 27K
More of the same. Much more.
Today was my scheduled Long-Slow Run of the week. When I say slow, it's not like I'm plodding along like an old lady in an antique shop, but a little less intense than my Wacky Hill Climb on Friday. Seeing as how I didn't really know any other routes off-hand, I guess I'll head to the Nature Park again. This time though, I'll add an extra lap around the park to to tag on another 7K.
Heading out, I take a slightly different route to avoid the wrath of Lancaster and Duke Streets, heading further West to take Dufferin Row and Lancaster Avenue. Fundy Heights wasn't a problem, and the hill down to the park was well, downhill. Getting into the park, I notice there aren't many cars parked in the lot, as it's still relatively early and I guess most folk around here are the church-goin/Sunday relaxin-type. I see a few squirrels bouncing around like acorn-crackheads, but other than that, it's a quiet morning at the park.
Lap #1 around the park was easy-peasy. I've done this before. Without a watch, I have no idea how fast I'm going, but my trusty MP3 player keeps my legs moving at a steady groove. Today it's all about Chromeo. Awww yeah! A friend of mine made me a mix of all different songs, sped up, or slowed down to one tempo, keeping the kick drum going steady the whole time for 90 minutes. Strangely, the track ended as I finished finished the second lap. That's 20K in 90 minutes. A little faster than Wednesday, but factor in Extreme Hill aka Sand Cove Road, and it's a rough stretch home.
The last time I was in Saint John, I tried to do a similar run, but I couldn't make it home and had to walk up that hill, taking breaks along the way. Not today, friendo. I dig in, lift my knees and make that hill a thing of the past. The long, steady climb didn't hurt at all, and I can tell I've come a long way physically since last summer. Fundy Heights levels out and I'm able to slow my breathing down a bit. Nothing feels better than a rest period after a big climb (well maybe one or two things), but I know I still have a downhill to burn. Here we go! It feels pretty good to sprint at the end of a long run, and I almost feel like I could run another 10K or so. That's good to know, because in just a few short weeks, I'll be running a marathon in Victoria! 27K was a breeze today, and took me just under 2 hours. That's not race pace, but it's not bad.
Today was my scheduled Long-Slow Run of the week. When I say slow, it's not like I'm plodding along like an old lady in an antique shop, but a little less intense than my Wacky Hill Climb on Friday. Seeing as how I didn't really know any other routes off-hand, I guess I'll head to the Nature Park again. This time though, I'll add an extra lap around the park to to tag on another 7K.
Heading out, I take a slightly different route to avoid the wrath of Lancaster and Duke Streets, heading further West to take Dufferin Row and Lancaster Avenue. Fundy Heights wasn't a problem, and the hill down to the park was well, downhill. Getting into the park, I notice there aren't many cars parked in the lot, as it's still relatively early and I guess most folk around here are the church-goin/Sunday relaxin-type. I see a few squirrels bouncing around like acorn-crackheads, but other than that, it's a quiet morning at the park.
Lap #1 around the park was easy-peasy. I've done this before. Without a watch, I have no idea how fast I'm going, but my trusty MP3 player keeps my legs moving at a steady groove. Today it's all about Chromeo. Awww yeah! A friend of mine made me a mix of all different songs, sped up, or slowed down to one tempo, keeping the kick drum going steady the whole time for 90 minutes. Strangely, the track ended as I finished finished the second lap. That's 20K in 90 minutes. A little faster than Wednesday, but factor in Extreme Hill aka Sand Cove Road, and it's a rough stretch home.
The last time I was in Saint John, I tried to do a similar run, but I couldn't make it home and had to walk up that hill, taking breaks along the way. Not today, friendo. I dig in, lift my knees and make that hill a thing of the past. The long, steady climb didn't hurt at all, and I can tell I've come a long way physically since last summer. Fundy Heights levels out and I'm able to slow my breathing down a bit. Nothing feels better than a rest period after a big climb (well maybe one or two things), but I know I still have a downhill to burn. Here we go! It feels pretty good to sprint at the end of a long run, and I almost feel like I could run another 10K or so. That's good to know, because in just a few short weeks, I'll be running a marathon in Victoria! 27K was a breeze today, and took me just under 2 hours. That's not race pace, but it's not bad.
Friday, August 13, 2010
Black Friday - Hill Speed
7K Down, 7K around, 7K Up and Back.
Saint John, New Brunswick has its share of hills.
Even on the other side of the country, I still have to get my run in. Today just so happens to mark the death of my father, but the kind of guy he was, he wouldn't want a little thing like death to distract me from doing what I'm supposed to do. If anything, his memory provides me with motivation.
My Dad was one of the most feared rugby players in Atlantic Canada at one time, and I heard an account from one of his former opponents that he would just drop the ball/turn it over, rather than be tackled by the beast that was Don. He always played clean from what I gather. He was a big guy, but in a game of sustained intensity like rugby, it's about more than just size. You've got to be able to run. For this reason, I'll pour everything I have into this run today. For you, Dad.
I'm crashing at my sister's house for the time being, and it's right in the inner-city, a neighborhood lovingly dubbed "Lower West". The are is ripe with tough hills, rugged shoreline and pothole-ridden roads. This is just the challenge I need, but a little nature would be nice.
Enter the Irving Nature Park, 7Km from my sister's house, which offers everything a runner needs as twisting trails and hellish hills. I think I'll make this my destination. I set out with a small bottle of water and a Powerbar Gel just in case things get hairy.
The run from Lower West takes me up 2 devastating hills called Lancaster Street and Duke Street; it's a good way to warm up. As I hit the neighborhood of Fundy Heights, things level out and I make my way to Sand Cove Road, a big, long stretch that ends at the Nature Park. Sand Cove is actually a major downslope, ending in a nice steep hill. That was a breeze! But hey, everybody knows that what goes down must come up...
As I enter the park, I pause for a decond to look at the trail map. I could spend all day in these trails, but like the ant of "The Ant & The Grasshopper" fame, I know there's a long winter ahead. This winter includes a Kilometer-long Extreme Hill, followed by about 3K's of steady climbing. I think I'll take the main road, which is only another 7K. I find solace in the fact that I'm finally off the pavement. Loose gravel isn't exactly a down-filled comforter, but my knees can feel the difference right away.
Rounding every corner, climbing every hill, I'm afforded some pretty amazing views of moist wetlands full of marine birds like Heron, Sandpiper, and my favourite marine bird, Crow. On the other side of the park is the majestic Bay of Fundy, where seals come to play. I'm tempted to take it all in, but this is running, not gawking. With a little turn of the head, I can take in the view while still keeping pace, just seeing everything in high-speed view. It's still pretty awesome. It saddens me that I took this place for granted all those years I called Saint John home.
As the main trail nears its end (I can tell by the excellent trail markers every 0.5 Km), I swig water and choke down my Gel. I estimate I've been running for about an hour now, or 14 K, whichever comes first. Looking ahead, I see the behemoth that awaits, Sand Cove Road.
There are at least 3 ways to build leg muscle in my books: Track workouts, Hill Repeats, and Weightlifting. I'll take Door #2, Bob. Hills! With 14K behind me, I'm not exactly fresh, but this is where my mental toughness kicks in. That hill is nothing compared to what I can do. With my head up high, I grind it out and get through the extreme elevation. Now it's a steady climb up, and the nice, level Fundy Heights. I'm almost home! Let's see if I can gather some speed down Duke Street. Yup! I can!
Since I'm without a watch, I rely on the kitchen clock at my sister's house. Walliam Clockington tells me I just ran 20K in 1 Hour and 40 minutes. Not great, but not bad when you factor in those hills. What did I learn today? Climbing your way to the top is achievable if you want it and are willing to work. I hope the drenched t-shirt and aching calves are enough evidence of my struggle, and I hope Dad was watching from above. If I ever play rugby again, my opponents are going to feel the power and the strength that Dad gave me, and the hill repeats just proved. Love ya big guy!
Don Stafford - March 4th 1941 to Aug 13th 2010
Saint John, New Brunswick has its share of hills.
Even on the other side of the country, I still have to get my run in. Today just so happens to mark the death of my father, but the kind of guy he was, he wouldn't want a little thing like death to distract me from doing what I'm supposed to do. If anything, his memory provides me with motivation.
My Dad was one of the most feared rugby players in Atlantic Canada at one time, and I heard an account from one of his former opponents that he would just drop the ball/turn it over, rather than be tackled by the beast that was Don. He always played clean from what I gather. He was a big guy, but in a game of sustained intensity like rugby, it's about more than just size. You've got to be able to run. For this reason, I'll pour everything I have into this run today. For you, Dad.
I'm crashing at my sister's house for the time being, and it's right in the inner-city, a neighborhood lovingly dubbed "Lower West". The are is ripe with tough hills, rugged shoreline and pothole-ridden roads. This is just the challenge I need, but a little nature would be nice.
Enter the Irving Nature Park, 7Km from my sister's house, which offers everything a runner needs as twisting trails and hellish hills. I think I'll make this my destination. I set out with a small bottle of water and a Powerbar Gel just in case things get hairy.
The run from Lower West takes me up 2 devastating hills called Lancaster Street and Duke Street; it's a good way to warm up. As I hit the neighborhood of Fundy Heights, things level out and I make my way to Sand Cove Road, a big, long stretch that ends at the Nature Park. Sand Cove is actually a major downslope, ending in a nice steep hill. That was a breeze! But hey, everybody knows that what goes down must come up...
As I enter the park, I pause for a decond to look at the trail map. I could spend all day in these trails, but like the ant of "The Ant & The Grasshopper" fame, I know there's a long winter ahead. This winter includes a Kilometer-long Extreme Hill, followed by about 3K's of steady climbing. I think I'll take the main road, which is only another 7K. I find solace in the fact that I'm finally off the pavement. Loose gravel isn't exactly a down-filled comforter, but my knees can feel the difference right away.
Rounding every corner, climbing every hill, I'm afforded some pretty amazing views of moist wetlands full of marine birds like Heron, Sandpiper, and my favourite marine bird, Crow. On the other side of the park is the majestic Bay of Fundy, where seals come to play. I'm tempted to take it all in, but this is running, not gawking. With a little turn of the head, I can take in the view while still keeping pace, just seeing everything in high-speed view. It's still pretty awesome. It saddens me that I took this place for granted all those years I called Saint John home.
As the main trail nears its end (I can tell by the excellent trail markers every 0.5 Km), I swig water and choke down my Gel. I estimate I've been running for about an hour now, or 14 K, whichever comes first. Looking ahead, I see the behemoth that awaits, Sand Cove Road.
There are at least 3 ways to build leg muscle in my books: Track workouts, Hill Repeats, and Weightlifting. I'll take Door #2, Bob. Hills! With 14K behind me, I'm not exactly fresh, but this is where my mental toughness kicks in. That hill is nothing compared to what I can do. With my head up high, I grind it out and get through the extreme elevation. Now it's a steady climb up, and the nice, level Fundy Heights. I'm almost home! Let's see if I can gather some speed down Duke Street. Yup! I can!
Since I'm without a watch, I rely on the kitchen clock at my sister's house. Walliam Clockington tells me I just ran 20K in 1 Hour and 40 minutes. Not great, but not bad when you factor in those hills. What did I learn today? Climbing your way to the top is achievable if you want it and are willing to work. I hope the drenched t-shirt and aching calves are enough evidence of my struggle, and I hope Dad was watching from above. If I ever play rugby again, my opponents are going to feel the power and the strength that Dad gave me, and the hill repeats just proved. Love ya big guy!
Don Stafford - March 4th 1941 to Aug 13th 2010
Speedwork Wednesdays - The Clinic is Growing!
Last night I instructed week 2 of the Personal Best Clinic through Running Room Ltd. We're up in numbers this week! Like the painters, it's now a group of 7. I guess word is getting around, and people are liking the fact that this is the only clinic where they're sore the next day (or two days), the sign of a good workout.
Since there are a couple of new people in the mix, I explained the rules and track etiquette, giving up the inside lane for faster runners, etc. With little more than an encouraging word and a reminder that "you get what you give", we're off.
Since I'll be taking a couple of weeks off to fly to New Brunswick to be with my family, I have a replacement instructor who I'm showing the ropes this week. He's a totally different style of runner than me, but he just so happened to finish 50th in the BMO Vancouver Marathon, while yours truly finished 51st. Hmmm I think he's a pretty good fit. I know this guy is fast, which is exactly why I want to run with him. There's another fast guy in the group, so the 3 of us lined up together and set off on our first lap. Shaboooom!
I made the mistake of borrowing a watch from someone, and wouldn't you know it, the battery died! I guess it couldn't handle my animal magnetism. Okay, maybe I'm negatively charged. Either way, the alkaline is running through my veins now so I gave up on trying to time myself. From now on, my time is simply "the fastest".
After the first lap, we did a full lap of recovery (jogging) and I noticed the heat was affecting my breathing. On my last Speedwork day, it was 8:30AM and foggy, so 6:30PM and sunny is a little different. Oh well, I grew up near a pulp mill, my lungs can survive anything! Sprint Lap #2 came up, and I lead the charge through another fast circuit. I tell the students (it still seems weird for me to refer to them as students) that you should save your fastest running for the final lap. Lap #3 was just a maintenance lap for me, at about 75 or 80%. I wait for everyone to catch up and give a few words of encouragement. Here we go, folks! The Final Lap!
AND THEY'RE OFF!!!
Fast guy #1 took off like a rocket from the starting line. He does realize that 400m is a long way, but I guess he feels pretty confident. I do my best to keep up with him on the first straightaway, but I let him go ahead on the curve. He doesn't know that I've been holding back the first three laps. As the track winds into the second straightaway (the long one) I shift to low gear and explode past him on the inside. I looked back over my shoulder going into the final turn, and he's 4 or 5 strides behind me. My replacement instructor was a few strides behind him. I've got this in the bag, baby!
As I shuffle my way into the final straightaway, I wind my arms way back and try to keep my elbows brushing my sides. I get low, I lift my knees, I kick my feet way back, and just let go. I feel my lungs start to burn a bit, but I ignore the pain. There's nothing that can stop me now! I fly across the finish line ahead of everyone else and turn around. Fast guy #1 is there, and sub is there, so I give them high fives. I think these guys are going to challenge me over the coming weeks, and that's precisely what I want.
It's great to have someone to push you. I've always thought that you benefit from training with someone who is as good as you or better, and track running is no different. Fast Guy #1 pushed hard right off the starting line, and that challenged me to get up there with him. Fast Guy #1 benefits from seeing me burn past him, because now he knows he's not the fastest, and he has some work to do. Everybody wins! This is definitely the hardest track workout I've ever put in, and I'm happy to say it's only Week #2. We'll be flying come Week 10.
Today's tip: "You don't have to go it alone." Find a friend or training partner who is as fast or faster, as strong or stronger, or as fit or fitter. This way you can challenge each other, offer support and watch each other advance. The best way to judge yourself is through someone else's eyes.
Since there are a couple of new people in the mix, I explained the rules and track etiquette, giving up the inside lane for faster runners, etc. With little more than an encouraging word and a reminder that "you get what you give", we're off.
Since I'll be taking a couple of weeks off to fly to New Brunswick to be with my family, I have a replacement instructor who I'm showing the ropes this week. He's a totally different style of runner than me, but he just so happened to finish 50th in the BMO Vancouver Marathon, while yours truly finished 51st. Hmmm I think he's a pretty good fit. I know this guy is fast, which is exactly why I want to run with him. There's another fast guy in the group, so the 3 of us lined up together and set off on our first lap. Shaboooom!
I made the mistake of borrowing a watch from someone, and wouldn't you know it, the battery died! I guess it couldn't handle my animal magnetism. Okay, maybe I'm negatively charged. Either way, the alkaline is running through my veins now so I gave up on trying to time myself. From now on, my time is simply "the fastest".
After the first lap, we did a full lap of recovery (jogging) and I noticed the heat was affecting my breathing. On my last Speedwork day, it was 8:30AM and foggy, so 6:30PM and sunny is a little different. Oh well, I grew up near a pulp mill, my lungs can survive anything! Sprint Lap #2 came up, and I lead the charge through another fast circuit. I tell the students (it still seems weird for me to refer to them as students) that you should save your fastest running for the final lap. Lap #3 was just a maintenance lap for me, at about 75 or 80%. I wait for everyone to catch up and give a few words of encouragement. Here we go, folks! The Final Lap!
AND THEY'RE OFF!!!
Fast guy #1 took off like a rocket from the starting line. He does realize that 400m is a long way, but I guess he feels pretty confident. I do my best to keep up with him on the first straightaway, but I let him go ahead on the curve. He doesn't know that I've been holding back the first three laps. As the track winds into the second straightaway (the long one) I shift to low gear and explode past him on the inside. I looked back over my shoulder going into the final turn, and he's 4 or 5 strides behind me. My replacement instructor was a few strides behind him. I've got this in the bag, baby!
As I shuffle my way into the final straightaway, I wind my arms way back and try to keep my elbows brushing my sides. I get low, I lift my knees, I kick my feet way back, and just let go. I feel my lungs start to burn a bit, but I ignore the pain. There's nothing that can stop me now! I fly across the finish line ahead of everyone else and turn around. Fast guy #1 is there, and sub is there, so I give them high fives. I think these guys are going to challenge me over the coming weeks, and that's precisely what I want.
It's great to have someone to push you. I've always thought that you benefit from training with someone who is as good as you or better, and track running is no different. Fast Guy #1 pushed hard right off the starting line, and that challenged me to get up there with him. Fast Guy #1 benefits from seeing me burn past him, because now he knows he's not the fastest, and he has some work to do. Everybody wins! This is definitely the hardest track workout I've ever put in, and I'm happy to say it's only Week #2. We'll be flying come Week 10.
Today's tip: "You don't have to go it alone." Find a friend or training partner who is as fast or faster, as strong or stronger, or as fit or fitter. This way you can challenge each other, offer support and watch each other advance. The best way to judge yourself is through someone else's eyes.
Tuesday, August 10, 2010
Injury Report: Achilles Tendon
It's just a minor strain. Gotta give it time to "heel". These days, I'm "tendon" to rush things.
I awoke today with some discomfort. The above puns eased the pain a bit. I was hit by a softball in the heel last night when I ran into 3rd base. The throw was low, and the 3rd Baseman didn't catch it, rather it connected solidly with the back of my running shoe. I was safe, he was all in my face and I just wanted to call time-out and stretch, but before I knew it, the game was back on and I was driven in to home.
In my past experience, this injury usually doesn't hurt right away, but rather brings delayed onset pain that can be quite immobilizing. I had a serious Achilles Tendon strain in the winter of 2007 while running around a snow-covered Burnaby Lake. I didn't warm up properly, went into high speed almost immediately, and didn't stop when I initially felt the discomfort, probably worsening the injury.
Most serious athletes would have immediately sat out the rest of the game so as not to further injure, but not this genius. Since we're the home team, we bat last, but only if we need it. The other guys are up now and it's their last chance to come back from our formidable 4-Run advantage. I'm in Center Field aka "My Office" and getting ready to run around. I had a nice catch, followed by a stupid throw, trying to catch the runner out back at first. My heel is stiff. Oh well, it's almost over. They rallied hard, but we managed to hold them to 3 runs, winning 9-8 I believe. I had such a lucky night before the incident. I successfully got on base every time I batted, reaching on 4 consecutive errors! 0 for 0 on the night.
Well, that's the last softball game of the season. There are playoffs and a Championship Match, but I won't be able to make them, unfortunately due to travel and important family commitments.
I'll be flying back to Saint John, NB to be with my family to support my Dad. It looks like his fight with Cancer is coming to a sad close. It's very disheartening, and requires my primary focus for the time being. My entries may be a little sparse for the coming few days, but rest assured, if times are getting tough, I'll turn to running as my solution, to strengthen mentally and to re-build my injured body before I unleash my full potential & crank it up a notch. Thanks for reading this by the way. I greatly appreciate it. - Nathan
I awoke today with some discomfort. The above puns eased the pain a bit. I was hit by a softball in the heel last night when I ran into 3rd base. The throw was low, and the 3rd Baseman didn't catch it, rather it connected solidly with the back of my running shoe. I was safe, he was all in my face and I just wanted to call time-out and stretch, but before I knew it, the game was back on and I was driven in to home.
In my past experience, this injury usually doesn't hurt right away, but rather brings delayed onset pain that can be quite immobilizing. I had a serious Achilles Tendon strain in the winter of 2007 while running around a snow-covered Burnaby Lake. I didn't warm up properly, went into high speed almost immediately, and didn't stop when I initially felt the discomfort, probably worsening the injury.
Most serious athletes would have immediately sat out the rest of the game so as not to further injure, but not this genius. Since we're the home team, we bat last, but only if we need it. The other guys are up now and it's their last chance to come back from our formidable 4-Run advantage. I'm in Center Field aka "My Office" and getting ready to run around. I had a nice catch, followed by a stupid throw, trying to catch the runner out back at first. My heel is stiff. Oh well, it's almost over. They rallied hard, but we managed to hold them to 3 runs, winning 9-8 I believe. I had such a lucky night before the incident. I successfully got on base every time I batted, reaching on 4 consecutive errors! 0 for 0 on the night.
Well, that's the last softball game of the season. There are playoffs and a Championship Match, but I won't be able to make them, unfortunately due to travel and important family commitments.
I'll be flying back to Saint John, NB to be with my family to support my Dad. It looks like his fight with Cancer is coming to a sad close. It's very disheartening, and requires my primary focus for the time being. My entries may be a little sparse for the coming few days, but rest assured, if times are getting tough, I'll turn to running as my solution, to strengthen mentally and to re-build my injured body before I unleash my full potential & crank it up a notch. Thanks for reading this by the way. I greatly appreciate it. - Nathan
Sunday, August 8, 2010
Speedwork Sunday - Flyin' Solo
Today I decided to hit the track again. Since I did my long run yesterday on the treadmill, I don't need to go out with the Sub-3 Hour Marathon Run Club, and I can try to promote my clinic. I arrived at the Running Room just before 8:30 and started walking around, talking to a few people and getting ready to go to the track again. Looks like everybody else is doing their long run today. Oh well! I guess I'll be hitting the track on my own. Here's where they say running is a solitary sport. I'm running, I'm solitary, I'm the solitary runner.
The rain has pretty much eased off, but the gravel track at Brockton Oval is a little muddy. I can feel a bit of slippage on the ground when I'm running, and there's a puddle or two to avoid. My first lap around the track was successful, and now I'm doing a half-lap for recovery. 400m sprinting, followed by 200m jogging. Lap 2 and 3 went by without incident, and now, the final lap, the one for all the marbles.
I paused for a second to scrape the caked mud out from the waffle tread of my running shoes (don't want to blow a tire coming around that corner) and I'm off! Visualizing my stride, I make an effort to lift the knees and make my foot land on the "sweet spot" every time. This is a good chance to work on my form.
The final turn approaches and I get ready to shift into low gear. I have several factors working in my favor today: It's cooler, being 8:30AM. It's drizzling, so I'm constantly cooled off. There's no competition other than myself; and I had a great sleep last night. Now let's see what we can do!
I dug in and powered through the final 50 meters or so. It felt good to just finish strong. My time? I didn't even bring a watch today, so your guess is as good as mine. Sometimes it's not all about your time on the stopwatch. If you want to get faster, stronger and longer-lasting, you've got to put in the maintenance runs to improve your technique and form. I sure as hell didn't run slow, but my pace felt about "average".
It's like a guitar teacher tells his student: You'll get better at playing the fast solos if you break them down and play them slow first, appreciating each note and understanding its place in the piece of music. It's Mental Gymnastics.
The rain has pretty much eased off, but the gravel track at Brockton Oval is a little muddy. I can feel a bit of slippage on the ground when I'm running, and there's a puddle or two to avoid. My first lap around the track was successful, and now I'm doing a half-lap for recovery. 400m sprinting, followed by 200m jogging. Lap 2 and 3 went by without incident, and now, the final lap, the one for all the marbles.
I paused for a second to scrape the caked mud out from the waffle tread of my running shoes (don't want to blow a tire coming around that corner) and I'm off! Visualizing my stride, I make an effort to lift the knees and make my foot land on the "sweet spot" every time. This is a good chance to work on my form.
The final turn approaches and I get ready to shift into low gear. I have several factors working in my favor today: It's cooler, being 8:30AM. It's drizzling, so I'm constantly cooled off. There's no competition other than myself; and I had a great sleep last night. Now let's see what we can do!
I dug in and powered through the final 50 meters or so. It felt good to just finish strong. My time? I didn't even bring a watch today, so your guess is as good as mine. Sometimes it's not all about your time on the stopwatch. If you want to get faster, stronger and longer-lasting, you've got to put in the maintenance runs to improve your technique and form. I sure as hell didn't run slow, but my pace felt about "average".
It's like a guitar teacher tells his student: You'll get better at playing the fast solos if you break them down and play them slow first, appreciating each note and understanding its place in the piece of music. It's Mental Gymnastics.
Saturday, August 7, 2010
Treadmill Talk - 30K Pace Run
It was raining cats and dogs today, so rather than treat myself to a nice soggy Long Run to the tune of 30K, I decided to do my long run on a *GASP* treadmill. Now, there are several schools of thought on the treadmill. For one, it's less of a challenge. You just have to lift your leg enough for the treadmill belt to pass under your feet. You're not so much propelling your body forward as hovering. Secondly, the terrain stays the same, thus keeping your leg in one position for the duration of your workout. On a trail run, or running outside virtually anywhere, there are hills, uneven surfaces, rocks, curves and stumps to keep your muscles guessing and reacting. On a treadmill, you can adjust the elevation (which I always keep at 0.5 AT LEAST) but you're really just doing a straight, flat run. It's artificial. BUT, it allows me to pace myself, since I don't own a GPS or heart rate monitor.
Here's my challenge: The cardio machines at the Public Pool only allow a maximum of 30 minutes' use at a time. Being sly, I pushed mine to 40 minutes, and signed up for 3 separate machines one after another. At some larger gyms, there are enough treadmills so you don't have to do this, you can do a 2.5 hour session without stepping down from the machine once, during a screening of Goodfellas on Showcase. True Story. But, for $5 admission, I'll take what I can get.
Okay, for this to work, I need to run at my race pace or better the whole time. These machines are calculating in Miles, so I have to do a little quick math inside my head. 40 Minutes per 10 Kilometers or 6 Miles. 30Km/18Miles = 2 hours. That's 9 Miles Per Hour. Perfect. I have my base.
Setting up the machine at 9 Miles Per Hour to start off, I thank my lucky stars I had a 20 minute walk to warm things up. The lunges and squats I did in the parking lot are helping out too. Everything seems to be going alright. I creep up to 9.5 Miles per hour and figure out an interval system:
1/2 a Mile at 9MPH, followed by 1/2 a Mile at 9.5 MPH. It's JUST enough of a difference for my legs to notice. I want to be roughly paced out here, but I want to make that 9MPH pace seem like the rest period. That, my friends is how I build my base. Surprisingly, I held out for the entire 40 Minutes. That worked out to a little more than 6 Miles, but I'll call it 6.
After a quick wipe-down of treadmill #1, I grabbed some water and hit up treadmill #2, right back at 9MPH. No rest for the wicked! The first 1/2 Mile flew by, and I cranked it up to 10 this time. I know I'll be eating a Power Gel in about 10 minutes, so I can afford to burn a few calories. 20 Minutes in and I've passed the 3 Mile Mark, or 5Km, however you want to look at it. I take a few sips from my water bottle and chomp down the sugary, caffeinated Electrolyte Gel. It takes a couple of minutes, but I can soon feel my legs lifting up more effortlessly, my brain begins to dance in the sugary delight, and I'm off to the races again. How about 10 Miles Per Hour? Sure, half a mile won't kill me. From 10, down to 9, back and forth to the 40 minute mark. Before I even knew it, I killed 20KM. I'm liking this treadmill stuff so far. Everything feels good. Now, onto treadmill #3.
There's a sign on the wall that says that during heavy activity, our bodies require 1 cup of water every 15 minutes. There's no way in hell I've had that much water, and by the looks of the sweat pool under Treadmill #2, I've lost more than the average human. I'm kind of like a sno-cone left outside in the sun for a while. My wrapper is all soaked, and there's nothing left behind to vouch for my existence other than a large puddle of sticky, gross liquid. I'm a sno-cone.
The last stretch is always the hardest. I sip cool water to keep my body temperature down, and pick a spot on the wall to focus on. It's the white border of a STAFF ONLY sign on the equipment room door. It's right at eye height, so it's a good zoner-outer. My legs are feeling sluggish again, but there's no point eating another Gel. It's time to burn up what's left in the ol' energy stores. When I'm working hard, I can smell the finish line and it only motivates me more. Let's Giver! Screw the intervals. It's 9.5 Miles per hour or nothin. I'm on my horse and we're in a good rhythm. At this rate, I'll be finished 10K in under 40 Minutes. And that's just what I did! As the 6 Mile marker rolled over, I pressed the "Cool Down" button and gradually slowed down to a walk for the last 2 minutes, taking some extra-long steps to stretch out the hips and hamstrings. Ahhhhh
Here's the weird thing: When I stepped off the treadmill, my body felt all weird and like my legs didn't want to be planted on the ground. It was really easy to lift my legs up, but I had this swimming feeling in my head, sort of like a gentle head rush. After wiping down the machine, I downed some water and headed to the sauna. I might as well keep this sweat going and let all the toxins seep out of my pores. When I'm good and drained out, I replace my mineral losses with a Recovery Drink and venture out on my 20-minute Cooldown walk back to my humble abode. It's still raining, but I managed to change into dry clothes, fresh socks and shoes, and I've never felt better. I'll sleep well tonight.
*Tip: Treadmills, while not good to use all the time, can help to simulate a longer run at race pace, assuming that the treadmill is accurate, and the runner is using a natural, comfortable stride, extending the leg and lifting the knee. Throw a treadmill into your training schedule once a week, or do like I did: save it for a rainy day.
Here's my challenge: The cardio machines at the Public Pool only allow a maximum of 30 minutes' use at a time. Being sly, I pushed mine to 40 minutes, and signed up for 3 separate machines one after another. At some larger gyms, there are enough treadmills so you don't have to do this, you can do a 2.5 hour session without stepping down from the machine once, during a screening of Goodfellas on Showcase. True Story. But, for $5 admission, I'll take what I can get.
Okay, for this to work, I need to run at my race pace or better the whole time. These machines are calculating in Miles, so I have to do a little quick math inside my head. 40 Minutes per 10 Kilometers or 6 Miles. 30Km/18Miles = 2 hours. That's 9 Miles Per Hour. Perfect. I have my base.
Setting up the machine at 9 Miles Per Hour to start off, I thank my lucky stars I had a 20 minute walk to warm things up. The lunges and squats I did in the parking lot are helping out too. Everything seems to be going alright. I creep up to 9.5 Miles per hour and figure out an interval system:
1/2 a Mile at 9MPH, followed by 1/2 a Mile at 9.5 MPH. It's JUST enough of a difference for my legs to notice. I want to be roughly paced out here, but I want to make that 9MPH pace seem like the rest period. That, my friends is how I build my base. Surprisingly, I held out for the entire 40 Minutes. That worked out to a little more than 6 Miles, but I'll call it 6.
After a quick wipe-down of treadmill #1, I grabbed some water and hit up treadmill #2, right back at 9MPH. No rest for the wicked! The first 1/2 Mile flew by, and I cranked it up to 10 this time. I know I'll be eating a Power Gel in about 10 minutes, so I can afford to burn a few calories. 20 Minutes in and I've passed the 3 Mile Mark, or 5Km, however you want to look at it. I take a few sips from my water bottle and chomp down the sugary, caffeinated Electrolyte Gel. It takes a couple of minutes, but I can soon feel my legs lifting up more effortlessly, my brain begins to dance in the sugary delight, and I'm off to the races again. How about 10 Miles Per Hour? Sure, half a mile won't kill me. From 10, down to 9, back and forth to the 40 minute mark. Before I even knew it, I killed 20KM. I'm liking this treadmill stuff so far. Everything feels good. Now, onto treadmill #3.
There's a sign on the wall that says that during heavy activity, our bodies require 1 cup of water every 15 minutes. There's no way in hell I've had that much water, and by the looks of the sweat pool under Treadmill #2, I've lost more than the average human. I'm kind of like a sno-cone left outside in the sun for a while. My wrapper is all soaked, and there's nothing left behind to vouch for my existence other than a large puddle of sticky, gross liquid. I'm a sno-cone.
The last stretch is always the hardest. I sip cool water to keep my body temperature down, and pick a spot on the wall to focus on. It's the white border of a STAFF ONLY sign on the equipment room door. It's right at eye height, so it's a good zoner-outer. My legs are feeling sluggish again, but there's no point eating another Gel. It's time to burn up what's left in the ol' energy stores. When I'm working hard, I can smell the finish line and it only motivates me more. Let's Giver! Screw the intervals. It's 9.5 Miles per hour or nothin. I'm on my horse and we're in a good rhythm. At this rate, I'll be finished 10K in under 40 Minutes. And that's just what I did! As the 6 Mile marker rolled over, I pressed the "Cool Down" button and gradually slowed down to a walk for the last 2 minutes, taking some extra-long steps to stretch out the hips and hamstrings. Ahhhhh
Here's the weird thing: When I stepped off the treadmill, my body felt all weird and like my legs didn't want to be planted on the ground. It was really easy to lift my legs up, but I had this swimming feeling in my head, sort of like a gentle head rush. After wiping down the machine, I downed some water and headed to the sauna. I might as well keep this sweat going and let all the toxins seep out of my pores. When I'm good and drained out, I replace my mineral losses with a Recovery Drink and venture out on my 20-minute Cooldown walk back to my humble abode. It's still raining, but I managed to change into dry clothes, fresh socks and shoes, and I've never felt better. I'll sleep well tonight.
*Tip: Treadmills, while not good to use all the time, can help to simulate a longer run at race pace, assuming that the treadmill is accurate, and the runner is using a natural, comfortable stride, extending the leg and lifting the knee. Throw a treadmill into your training schedule once a week, or do like I did: save it for a rainy day.
Thursday, August 5, 2010
Speedwork Wednesday, Clinic-Style
Last night I resurrected the Running Room's "Personal Best" Clinic, a program designed for anyone trying to improve their speed or build a base fitness level. It's great for marathon runners, because 1 night a week, you're doing speed work anyway. It's marketed towards the 10K group right now, so you should be able to run a 10K in around 50 minutes, without stopping. It's sort of a dual clinic you can do with any race.
The night started off pretty well. I had 4 participants, which makes for a small group, but for me, it's my first time being Mr Instructor, so I think it might be the perfect size for now, and I lucked out because everybody's super keen. They'll probably tell their friends. I talked to everyone to find out their personal goals and try to understand what motivates them. Lots of different stories. Turns out, not everyone is a marathon distance runner looking to finish well under 3 hours one day. Go figure!
After a quick warmup jog, we arrived at Brockton Oval in the heart of Stanley Park. 400 meters is the distance around the Oval, which is a gravel track, about 6 lanes perfectly level. My idea of Interval training involves starting out with a rest period just as long as the work period, until I can gradually cut down the resting period to say, half of the working time. To start off the group, I went with 1 to 1 work/rest ratio. Thus, it's a 400 meter fast run/sprint, followed by a 400 meter jog or walk. We'll get to 400/200 soon enough, but it was dang hot outside too. One of the clinic members told me he cycled 40 KM earlier the same day also. Yeah.
I explained a few items off the top, like track etiquette, giving the inside lap to fast people, etc.
Here is the key lesson from tonight's clinic:
Your Last Lap Is The One That Counts
I'm keeping a log book with everyone's names and their 400m times. Here's the thing, I write down your last lap in the book. I informed the group of this beforehand, and everyone who had a watch agreed to the honour system. One guy didn't have a watch, so I started alongside him and kept the clock running after I finished, until he crossed the line.
Bang. We all set off. I actually said, "Bang" too. Forgot my starter's pistol at home.
I could tell everyone's first lap was pretty fast. We're nervous. I paced myself around those sluggish corners, but used the straightaways to burn away; showing an example of efficient hard running. I kept an eye on my form and adjusted my stride a little bit to run alongside a member. As I leaned into the final turn, the last straightaway presented itself. It's time to go home now. Running Track & Releasing Adrenaline go hand in hand, apparently. I scorched that last straightaway and turned around, walking backwards as I watched the other members roll in. How sweet it is to see everybody finish hard. I make a mental note of everyone's time. Now a nice, easy jogging lap.
My next two fast laps were more maintenance runs, where I'd come in alongside another clinic member, talk to them, get them talking to me on the jog around, and then burn off at the start line. The 2nd, 3rd lap I didn't even keep time. After my last sprint, I just waited off to the side until everyone finished. It's time for one of my patented Braveheart speeches. Not really. I informed everyone that "This one's for all the marbles" in a Stallone-esque or MacGiver-ly tone. They didn't know I was serious. By the looks on the winded faces, and my own sweat-drenched shirt (Hey Nike, Dry Fit This!) these guys probably can't wait to finish.
Bang. We're off.
I'm not running with anybody this time. I want to challenge myself in the future, so my last lap today is going to be FAST! Off the blocks I'm working as hard as I can, lifting those knees, pumping the arms at a fixed yet relaxed 90% angle, digging in and using my low center of gravity. I'm leaning into the first corner like a motorcyclist, but there are two slow runners taking up the inside lane. Oh well, a little extra work never hurt anybody. I swerve to pass, and one of them gets into the second lane, yelling, "Move over" to the guy in front of him. I swerve over into the 3rd lane and put the setback behind me. burning into the last corner, I wasn't low enough, so I focused on lifting my knees. I know I take way more strides than I have to, especially when I'm holding my body upright as in distance running. When the corner ends, I can see a couple of people looking at me on the sidelines. Here we go!
I shift into low gear and take off with powerful explosive strides, not exactly gazelle-like. I'm pounding this track like a gumball machine that ate my quarter! Finally, I find my stride's sweet spot and a race through the finish line. 1:09. That's perfect. I can get that down to under a minute on my last lap. The others finished, with one runner netting an impressive 1:14. We're setting ourselves up for some hard work, plateauing, and then getting crazy. That's exactly how I like to train. If we hit the track and hit it hard, the last half of those longer runs will be a lot easier. I feel stronger after doing speed work. I can't wait to do another track workout. Perhaps Sunday?
If anyone would likes the sounds of this and would like to join this clinic, visit or send me a message.
Subscribe to:
Comments (Atom)