Tuesday, December 30, 2008
Saturday, 10K Treadmill easy , 1-3.33K 5:45 pace, 3.33K – 10K 5:30 pace. Heart check at 5K 139 bpm, 10K 138 bpm
Sunday , 10K Treadmill easy , 1-3.33K 5:45 pace, 3.33K – 10K 5:30 pace. Heart check at 5K 132 bpm, 10K 135 bpm
Monday, Legs and Core strength training
Tuesday, new PB on the treadmill , 5K done in 19 min 57 sec! First two Ks felt fast but doable, 2-3.3K I was really relaxed and it felt natural , 3.3 to 5K I was going behind O2 wize , was trying to breath from the diaphragm getting air deep!
Friday, December 26, 2008
Thursday, December 25, 2008
Wednesday, December 24, 2008
Sunday, December 21, 2008
Saturday, December 20, 2008
Thursday, December 18, 2008
I will try another tour on the runner again tonight.... maybe 10!!!!
I came accross a cool bit of info about hitting the wall! Thought it woudl make a good doc to refer back to so I though I would post it to the blog!
Overcoming the marathon wall starts with an understanding of what causes it. Researchers have identified two primary causes of running fatigue – central and peripheral or more simply “brains and brawn”. Peripheral fatigue (brawn) is caused by chemical and physiological factors in your exercising muscles while central fatigue (brains) is associated with the efforts of your central nervous system (CNS) to maintain a homeostasis or “balance” of those chemical and physiological factors and prevent damage to your muscles. Causes of peripheral fatigue include hydrogen ion build up, accumulation of extra cellular potassium, muscle damage and hypoglycemia. Hydrogen ion and potassium accumulation usually only occur at faster 5K and 10K race paces and are not typically a cause of marathon running fatigue. The main peripheral causes of marathon running fatigue and hitting the wall are muscle damage and hypoglycemia. The energy to power your muscles come from adenosine triphosphate (ATP), which is formed from the metabolism of fats and carbohydrates. Your body prefers to use carbohydrates which are stored as glucose in your blood and glycogen in your muscles and liver. Unfortunately your stores of glycogen are limited. Most runners are able to store somewhere around 2000 to 2200 calories worth of glycogen in their liver and muscles, which is enough to energize about 20 miles of running. When you run out of glycogen your body is forced to rely almost completely upon fat metabolism to supply energy. Fat supplies more energy per gram than carbohydrates, but your body is much less efficient at converting that fat to energy, so you begin to slow down and suffer from fatigue. So as you can see, it’s no accident that many marathon runners hit the wall at around 20 miles. That’s when they run out of glycogen and they become hypoglycemic. The initial effects of hitting the marathon wall and hypoglycemia are physical in nature. Your muscles fatigue and your pace slows. Your brain runs on glycogen just as your muscles do. Your brain takes priority over your muscles, so when you run low on glycogen, your brain will take what’s left and your muscles much fend for themselves. As your glycogen levels plummet even lower your brain begins to suffer from the effects of hypoglycemia and the wall. As a result your brain starts to feel like it’s in a fog. You become confused, your will power drops and you may become very emotional. I have seen grown men crying like a baby in the final miles of a marathon. For many years peripheral fatigue was given the lion’s share of the blame for marathon fatigue and hitting the wall. Now, many researchers, led by Dr. Timothy Noakes, believe that central fatigue plays the largest role in hitting the wall. The theory behind central fatigue is that your CNS is making an effort to protect your muscles, your body and also maintain a chemical balance in your body. If it were up to us as runners we would run as hard as we could until we dropped from physical exhaustion. Our will to keep running would drive our muscles to their very limits. We would run until our damaged muscles and chemically out of whack physiology finally breaks down and collapses. That kind of catastrophic breakdown is not a healthy situation and it’s one that our CNS tries to prevent. Your heart and brain must have a source of glycogen to keep operating. When your CNS senses that you are becoming hypoglycemic or that you are pushing your muscles to the point of damage, it begins to cut off signals to your muscles. It forces you to slow down to protect your muscles, brain and heart. You sense this through feelings of fatigue. Your CNS is dropping the marathon wall down to keep you from reaching those catastrophic levels of chemical imbalance, hypoglycemia and muscle damage. It is also believed that your CNS not only senses physiological changes in your body, but it can also anticipate upcoming requirements and manage the signals to your muscle accordingly. For example, before a marathon your CNS calculates how much energy you will need to complete the race and “doles out” signals to your muscles at a pace that will allow you to finish without catastrophic system failures. In a sense, your CNS is setting your pace. Avoiding the Wall It seems like the best marathon strategy would be to avoid hitting the wall. But, do you really want to do that? That may seem like a silly question on the surface. Of course you want to avoid the wall, who wants to go through that? If you are a new marathon runner or only want to comfortably finish the race, you should try to avoid the wall. And that is something you can do with proper training and race management. But if you are racing the marathon or running for a PR then you want to push yourself to the fastest pace you can manage. Racing a marathon is a game. It’s a contest between you and fatigue. In order to run your fastest possible pace you don’t necessarily want to avoid the wall, but you want to delay its debilitating effects until 26 miles. If you finish your race with relative comfort you could have run harder. If the wall blocks your way before the last mile or so, you probably pushed a bit too hard. Whether you want to avoid the wall completely or delay its effects until the finish line you can do that will proper training, race management and nutrition. Your weekly long run is the best training for avoiding the wall. The progressive long runs will condition your muscles for the marathon distance. It will build your endurance and help make your muscles more injury resistant. If you are racing the marathon or trying for a specific finishing time, it’s critical to include some goal pace long runs in your training. That will make your body more efficient at running at your goal marathon pace and will push back the effects of the marathon wall. Marathon race management can sometimes be challenging. You feel so strong early in the race you tend to run too fast. That is the biggest and most common marathon racing mistake. If you run faster than you should early in the race you will burn glycogen and too fast a pace and will pay the price by hitting the wall later in your marathon. Make sure you stick to your planned pace early in the race and conserve those valuable carbohydrates for the later miles. Another part of race management is the mental strategies you use during the race. There are a number of associative and dissociative techniques you can use. Associative techniques are when you pay close attention to and focus on how your body is feeling, your stride, course conditions and your competitors. Dissociative strategies involve mentally distancing yourself from your fatigue and the race. Instead you visualize yourself in another situation or on some other object. For example, instead of focusing on the race and your fatigue you may visualize yourself on the beach of a desert island or you might place all of your focus on some point on the horizon. Most studies have shown that experienced, competitive runners perform better using associative strategies while new runners may do better using a dissociative technique. See association and disassociation for a more in depth discussion. Marathon running and low carbohydrate diets get along like water and oil. They just don’t mix. You should be following a high complex carbohydrate diet throughout your training and be especially careful to consume a large amount of carbohydrates in the last few days before your race. See marathon nutrition for more information Breaking Through The Wall OK - You carefully followed your training program, you kept your pace down in the early miles and you consumed a high carbohydrate diet, but you still hit the wall. What do you do now? Can your break through the wall? I don’t think you can. I know you have probably heard stories of runners breaking through the all and experiencing a Zen like runners high. I like to keep an open mind, so that may be possible, but in my experience, once you hit the wall your body has reached a mental and physiological condition that is difficult to recover from while running. That being said there are still some actions you can take to get you through the wall and to the finish line. One way to get past the wall that may seem crazy at first glance is to speed up. I know, you think I’m out of my mind. How can you speed up when you’re hurting so badly? Well, there is a physiological reason that it works. You have probably been running a fairly even pace through your marathon. That means you’ve been using the same muscle fibers. Those muscle fibers have used up all of their glycogen and have become exhausted. But there may be some other muscle fibers that have not become exhausted – your fast twitch fibers. Your fast twitch muscle fibers have not been used extensively during your moderate marathon pace. Increasing your pace will activate some of those fast twitch muscle fibers that still have some remaining glycogen. It won’t be a lot, but it could be enough to get you through those last couple of miles. Another wall breaking strategy involves playing a trick on your CNS. Remember that your CNS is cutting off signals to your muscles to prevent any catastrophic system fatigue. That’s one of the causes of the marathon wall and fatigue. While your CNS is very powerful you are able to override it for short periods of time. It’s sort of like an emergency power system. You’ve probably read stories of people that perform remarkable feats during emergencies. For example I recently read about an 80 year old man whose grandson was trapped when a car fell off a jack. The man was able to lift the car high enough for his grandson to escape. Under normal circumstances, the man’s CNS would not have allowed that because of the extreme muscle damage it would cause, but he was able to override his CNS because of the emergency situation. Athletes often do that same thing. Football players may psych themselves up by hitting each other on the helmet, banging bodies or smashing each others shoulder pads. A competitive weight lifter might work themselves up to a mental and physical frenzy before attempting a heavy lift. You can do the same thing as a marathon runner that has hit the wall. You need to find someway to psych yourself up. Imagine a charging rhino chasing you. Pick a competitor in front of you and pass them at any cost. Get mad. Get angry. Get desperate. Do what ever you need to do in order to break the hold your CNS has on you. This takes some practice but eventually you will be able to call on your “game face” at will and override your CNS. Again, it will only last for short time before your CNS regains its hold, but it could give you the extra mile or so you need to defeat the wall.
Tuesday, December 16, 2008
Monday, December 15, 2008
A pretty good day , I award myself a Silver for a 53:33 finish. Originally I was thinking around 55:00 then as the day got closer I was in for a just maybe break 50 but......
The morning started a bit latter then the usual race day. Start time was 10:30 and I figured it would only take a couple of hours to get there! Stopped at Tims for a Bagel / OJ and Coffee ....my secret race food! Arrived in Tara Cotta at 09:15. There were quiet a few folks directing traffic , looked like a very well organized event. There were two heated tents where I picked up my race kit. There was a bit of heat but it wasn't quiet enough. I went back to the car , checked out the cool swag . There was a Metal Water Bottle which was kinda neat but the thing I really liked was the Running Calender .... Canadian yet, very well done! I had about 30 minutes to kill after I was ready to go . I found a warm place where there was change rooms , flush toilets, heat and a view of the start finish. Waited there until the mass of humanity started to make their way to the start!
I lined up about 100 folks back from the start, figured that this would about where I would finish. There was a fellow with a megaphone talking but even with 400 folks behind me I couldn't hear a word that he said. The race start was somewhat uneventfully, I knew we were off when everyone in front started to move! In spite of where I started I was held up for the first 200 meters , once we were out on the road it opened up a bit but it wasn't until 400 meters that I was able to really open up. First 2K was a blast down a fairly steep paved road! This i s one of few races that it a good idea to blast off. I held a 4:04 pace for the first 2K and then things flattened out for a few hundred meters , I geared down here in preparation for the climb ahead. The hill wasn't too steep but my legs were reminding me of the quick start , nothing too serious just a "what was that you just did " feeling. Plan for the next 5K was 5:00 or less , I knew that this would be tough o meet but that was my goal. The 3rd km was done in 5:25 , a little slower then I wanted but it may have had something to do with the first 2Ks , total time was 13:33 after 3k! 3-4K wasn't too bad 5:17 , passed 4K at 18:50. Found some consistency to the pace , 4-5K was done at a 5:18! I was starting to feel allot of heat coming on , I was wearing a semi fitted winter tech shirt and a shell as well as a cap in case to rain . I removed the hat and unzipped the shell l but I was already suffering. Passed 5K at 24:08 , things flattened out for a few hundred meters before the big one. At 5.3 K we started a 60 metre climb over about a half K , this was a major O2 hill! 5-6k was not so quick , slowed to a 6:27 pace but I did manage to run up the big one but man was I out of breath! 6-7K was still a climb , picked it up a bit for a 5:30 pace. After 7K I was sitting at 36:05 , this was a full minute over where I wanted to be ... I had some making up to do!!!!! With 3.8K to go I hustled to pick up the pace , there were some rolling hills between 7k and 8k but things did start to flatten out a bit , the pace was 5:05 ... still not there ... had to really pick it up in the last 2.8K ! The next km was more rolling then I had anticipated but I managed a 4:54 pace , not quiet enough , I was running out of race course! Passed 9K at 46:04 , I was so not going to break the 50 min mark but I knew that breaking 55 was a given but by how much? 9-10K was not the downhill I had anticipated , 15meters of down and 6 meters of up a total drop of 9 meters , I was pushing hard here and this K was done at a 4:48 pace , OK but not good enough! The last 800 meters was great , real steep downhill to the finish... a real fast blast! Picked it up to a 3:54 pace and crossed the finish at 53:33!
I look forward to doing this one again , I would approach it with the same strategy but try to pick it up a bit on the 2K-7K climb as well as the last few K's.
Friday, December 12, 2008
Wednesday, December 10, 2008
Did 10K and held the heart rate at 140 bpm. Hit 12.5 kmh for about 4kms then backed off to 11.8 to keep it at 140 bpm. At 10K I did 2K at a 4:00 pace , at 12K my heart rate hit 167. 12-13K I backed off to a 4:30 pace. Heart rate dropped to 161! 13-14K was at a 5:00 pace then the last K was slowed to a walk at the 14.5K mark.
Tuesday, December 9, 2008
Saturday, December 6, 2008
Friday, December 5, 2008
Yesterday I did my leg and core exercise.
Tomorrow I hit the road , thinking 13K or maybe a little more if I am feeling comfortable. There is wind , snow and -10C weather forecast!
Wednesday, December 3, 2008
Sunday, November 30, 2008
Saturday, November 29, 2008
Thursday, November 27, 2008
Wednesday, November 26, 2008
Tuesday, November 25, 2008
Monday, November 24, 2008
Did a core workout , 12x Modified Leg Lift, 12x Advanced Prone Plank , 4x Lateral Elbow Plank ( This one was really hard) and 12X Reverse Superman. Also did 4 sets of 12 leg presses , 90lbs, 180lbs,270lbs,360lbs then I used the squat rack 4 sets of squats 40lbs,60lbs,90lbs then 110lbs.
I had to wait for the shower so after the above I did 1K at a 4:30 pace .... boy did I ever feel light!
Tomorrow I run!
Sunday, November 23, 2008
Saturday, November 22, 2008
Thursday, November 20, 2008
I am off this weekend and am planning my first run outside since the snow arrived , should be fun.
Saturday, November 15, 2008
Sunday, November 9, 2008
Wednesday, November 5, 2008
Monday, November 3, 2008
Saturday, November 1, 2008
leaves covering the hazards. Its been a few weeks since the leaves dropped and they are starting to give way to whats underneath so I thought what the heck ... trail day!
I am working mids this week , slept about 7 hours and woke up at 4 pm to bright Sunshine... I am gone! Checked out the temps and it was a little cool 6C so I decided on pants instead of shorts.
Made out fairly well until the 8K mark then the right knee started to hurt a bit. Ran through the pain again , it really wasn't to bad. The sun was low in the sky so it made from some really nice scenery. Near the end I run into an open field at the back of my property. Its was absolutely a Golden Glow , low sun and dead vegetation made for a really cool site. I need to take a camera with me when I run!
Pace was reasonable , did the 11+K in about 1:07 somewhere around a 6 min pace. Guess this could classify as an easy run but it really does take allot more energy to run off road.
Friday, October 31, 2008
Treadmill wasn't so bad, the gym has a 40 some odd inch LCD TV and a good stereo so I brought in a folder of concert DVDs. Today I rocked to a Doobie Brothers performance at Wolftrap! It was better then staring at the walls! Think I have found a new way of entertaining myself indoors... good thing its a long winter.
Thursday, October 30, 2008
Monday, October 27, 2008
Saturday, October 25, 2008
Friday, October 24, 2008
Wednesday, October 22, 2008
run. Beautiful day , Sun , Crisp 3C with a stiff breeze from the North. For the first time since spring I wore running pants. No particular goal to day , just follow what ever the body wanted to do. Normally I go out a little faster for these "short" runs. First 6.4K was uneventful then WHAM , my right knee started to hurt!
After Vulture Bait it was really really sore up until today. The problems started after a 600 meter trail section with a 20m up and then down. Its a rough trail with lots of erosion but I was real careful today. For the next 4K I would run easy , when it hurt I would walk it off then back to running again. Walked the last K in its entirety. Not sure whats up but I will back off for a couple of days and not run until the weekend. Other then the knee I felt pretty good.
Saturday, October 18, 2008
Vulture Bait Trail Race London Ontario Saturday October 18, 2008 50K
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1 35 Adam Hill 3:42:36 HM1-49 1/32 1 4:28 Orillia
2 54 Alistair Munro 4:00:13 HM1-49 2/32 2 4:49 Toronto
3 74 Paul Trebilcock 4:03:56 HM1-49 3/32 3 4:53 Hamilton
4 81 Dave Champion 4:06:28 HM1-49 4/32 4 4:56 Kitchener
5 1 George Aitkin 4:12:27 HM50+ 1/17 5 5:03 Cambridge
6 7 Shayna Boland 4:14:49 HF1-49 1/21 1 5:06 London
7 59 Keith Peters 4:18:06 HM1-49 5/32 6 5:10 St.catharines
8 28 Harper Forbes 4:20:53 HM1-49 6/32 7 5:14 Guelph
9 60 Tanya Porcellato 4:22:31 HF1-49 2/21 2 5:16 Guelph
10 37 Ian Hobler 4:26:26 HM1-49 7/32 8 5:20 Ottawa
11 14 Paul Chenery 4:30:58 HM50+ 2/17 9 5:26 Toronto
12 79 Sharon Zelinski 4:35:02 HF1-49 3/21 3 5:31 Toronto
13 76 Mark Wells 4:37:49 HM1-49 8/32 10 5:34 Ancaster
14 65 Brian Robertson 4:45:22 HM1-49 9/32 11 5:43 Port Hope
15 29 Thomas Gantert 4:46:07 HM1-49 10/32 12 5:44 London
16 12 Patrick Campbell 4:52:51 HM1-49 11/32 13 5:52 Waterdown
17 80 Christine Bush 4:52:59 HF1-49 4/21 4 5:52 Montreal
18 47 Brian Lauzon 4:55:46 HM1-49 12/32 14 5:55 Peterborough
19 18 David Collins 4:57:46 HM50+ 3/17 15 5:58 Burlington
20 6 George Biondic 4:58:33 HM50+ 4/17 16 5:59 Newmarket
21 57 Roger Parsons 4:59:17 HM50+ 5/17 17 6:00 St Jacobs
22 53 Jim Morrison 5:01:41 HM1-49 13/32 18 6:03 Thornhill
23 21 Jeff Cooper 5:02:34 HM50+ 6/17 19 6:04 Toronto
24 50 Cameron Lutley 5:05:28 HM1-49 14/32 20 6:07 Toronto
25 31 Brett Goodwin 5:08:33 HM1-49 15/32 21 6:11 Kingston
26 46 Christina Laflamme 5:08:58 HF1-49 5/21 5 6:11 Toronto
27 82 Carla Arnold 5:09:30 HF1-49 6/21 6 6:12 Mississauga
28 69 Bruce Smith 5:14:17 HM1-49 16/32 22 6:18 Burlington
29 27 Gary Edwards 5:15:58 HM1-49 17/32 23 6:20 Brantford
30 11 Steve Burrows 5:17:23 HM50+ 7/17 24 6:21 Orillia
31 75 John Turner 5:18:34 HM1-49 18/32 25 6:23 Burlington
32 2 Doug Barber 5:26:08 HM50+ 8/17 26 6:32 Owen Sound
33 5 Terri Biloski 5:26:25 HF1-49 7/21 7 6:32 St. Thomas
34 78 Brad Wolf 5:26:46 HM1-49 19/32 27 6:33 Beaconsfield
35 9 Pierre Bolduc 5:26:46 HM50+ 9/17 28 6:33 Pierrefonds
36 43 Dennis Keener 5:27:29 HM50+ 10/17 29 6:33 Lake Orion
37 20 Iris Cooper 5:27:38 HF1-49 8/21 8 6:34 Toronto
38 73 Vernon Taylor 5:29:15 HM1-49 20/32 30 6:36 London
39 36 Maryka Hladki 5:31:20 HF1-49 9/21 9 6:38 Newmarket
40 32 Rob Gryfe 5:32:04 HM1-49 21/32 31 6:39 Toronto
41 68 Tammy Sieminowski 5:32:06 HF1-49 10/21 10 6:39 Toronto
42 8 Lajos Boldizsar 5:32:48 HM1-49 22/32 32 6:40 Tillsonburg
43 77 Scott Whynot 5:35:02 HM1-49 23/32 33 6:43 Barrie
44 13 Vincent Charbonneau 5:38:02 HM1-49 24/32 34 6:46 Burlington
45 4 Russell Bilodeau 5:38:37 HM50+ 11/17 35 6:47 Oakville
46 3 Steve Beach 5:38:48 HM50+ 12/17 36 6:47 Richmond Hill
47 71 Jill Suzanne Sparks 5:40:01 HF1-49 11/21 11 6:49 Bowmanville
48 44 Bernadette Kennedy 5:40:07 HF1-49 12/21 12 6:49 Toronto
49 30 Jim Glen 5:40:16 HM1-49 25/32 37 6:49 Hamilton
50 56 Howard Parker 5:41:54 HM50+ 13/17 38 6:51 Scarborough
51 63 Frank Reddon 5:42:17 HM1-49 26/32 39 6:51 Fort Erie
52 48 Pat Leggatt 5:42:42 HF1-49 13/21 13 6:52 London
53 33 Sally Heath 5:43:20 HF1-49 14/21 14 6:52 Waterloo
54 45 Katherine Kontio 5:46:19 HF1-49 15/21 15 6:56 Richmond Hill
55 24 Greg D'cruz 5:50:00 HM1-49 27/32 40 7:00 Ajax
56 38 Ronald Irwin 5:52:50 HM1-49 28/32 41 7:04 Durham
57 67 Adi Shnall 6:06:01 HF1-49 16/21 16 7:20 Thornhill
58 15 Amie Chong 6:10:03 HF1-49 17/21 17 7:25 Oakville
59 17 Mark Coates 6:12:49 HM1-49 29/32 42 7:28 London
60 49 Stephen Longhurst 6:13:03 HM1-49 30/32 43 7:28 Mississauga
61 25 Jim Delaney 6:19:27 HM50+ 14/17 44 7:36 Guelph
62 61 Kristine Raymond 6:22:57 HF50+ 1/2 18 7:40 Orillia
63 23 Christina Dabrowski 6:24:26 HF1-49 18/21 19 7:42
64 72 Matthew Swadley 6:24:26 HM1-49 31/32 45 7:42 Oakville
65 41 Gailanne Joachim 6:28:13 HF1-49 19/21 20 7:46 Mississauga
66 19 Chantal Cook 6:29:41 HF1-49 20/21 21 7:48 Beaconsfield
67 51 Hans Maier 6:35:21 HM50+ 15/17 46 7:55 Markham
68 22 Wendy Cormier 6:46:52 HF1-49 21/21 22 8:09 Brantford
69 62 Paul Raymond 6:53:57 HM50+ 16/17 47 8:17 Orillia
70 42 Gary Johnson 6:56:27 HM50+ 17/17 48 8:20 Oakville
71 52 Helen Malmberg 6:57:36 HF50+ 2/2 23 8:22 Toronto
72 58 Tim Pearce 7:01:08 HM1-49 32/32 49 8:26 Toronto
DQ 34 Paul Hennick 2:22:03 DQ 2:51 Toronto
Wednesday, October 15, 2008
-Scotia Half Sept 28 1:44:48
-6 Days later Oct 4 Run for the Toad 25K Trail 2:24
- Oct 5 thru Oct 12 , 7 Days of excessive drinking and 5 almost 10K runs at 30+C on the beach!
-Oct 13-17 , get sober, sleep allot and eat like hell!
Oct 18 , the plan is to survive. I had been averaging 3 30K runs/month May through Sept...hopefully it will pay off. I know if I haven't run long for a couple of weeks it seems allot tougher. 12 days Before my last Ultra I ran a 28K LSD at a 6:08 pace , this time it 14 days since my last LSD that was 25K at a 5:56 pace ( Toad Trail Race). I expect that I should have a similar run to Dirty Girls!
The plan is to go out easy, being a relatively flat run I think a 6 min pace for the first 25K and then try to maintain it for the next 20K then if there is anything left pick it up for the last 5K. Its also all about nutrition, starting at 30 minutes I will take in nutrition. No water , all sport drinks...plan on a brief stop at all aid stations and take in something. At 30K I have a power bar to munch on , at 40K I have a caffeine gel. Its all about carbs , electrolytes and hydration!
My Gold Medal day is a 5 hour run, Silver is 5:30 and a bronze is 6:00. This is only the second time going this far , realistically and think it will be somewhere around a Silver and that's quiet OK by me , I will be happy just to finish.
Thursday, October 9, 2008
Monday, October 6, 2008
Saturday, October 4, 2008
Wednesday, October 1, 2008
Monday, September 29, 2008
Saturday, September 27, 2008
Wednesday, September 24, 2008
Monday, September 22, 2008
Friday, September 19, 2008
So what will my first half be ..... super great day 1:45 or less , great day 1:45-1:50 , good day 1:50-2:00 , bad day 2:00 or more . Realistically I think 1:50 to 1:55 will be the time, we will see.
Friday, September 12, 2008
Wednesday, September 10, 2008
Monday, September 8, 2008
three time before I got the clothing right. First time it was shorts,
compression shorts and a Tech T over it ... too cold. Next attempt was minus the Tech T instead I had bu Sagomi Shell ... too cool on the legs.... third attempt was running pants instead of shorts !
Was going to do tunes but just as I headed out I decided to leave the music at home...
So off I went , I the rain and on the trail! Temps were 12C , steady rain and no wind. The sound of the rain drops on the leaves was hypnotic. After 4K I was staring to get HOT ... removed my cap and let some heat out! A short time later I started to feel allot more comfortable, when my compression short was soaked with sweet the Shell started to do what it was suppose to , breath ! by 8K I was really quiet comfortable , almost cool!
It was getting quiet dark and I was starting to have a hard time seeing details in the trail . Its quiet rough where I run and there was a really big danger in rolling an ankle. Took it real easy in the tough sections just to make sure .
Not the fastest run and thats OK , it was good to be out.
Friday, September 5, 2008
Weather was overcast , strong SW Wind and temps around 21C at the start which changed to 17 at the end! Got rained on at 8K, it was rather OK because I was starting to really heat up.
Today was also a confidence builder, haven't run and entire LSD is about 6 weeks . Dirty Girls and Beaver Valley was run/walk/break scenario! So it was good to run for 2:35 and cover 29K.
Only drank 1 700ml bottle of water with 5 tbsp of Hammer Gel. At 10K I started with the Sport Beans. Its probably a mind thing but every time I slowed a bit or felt fatigued I popped one and presto ... picked up the pace and felt like I had more to give. Anyway they worked ... I rally like them because , they taste good, they work and don't require a ton of water to wash them down.
The last 8K back on the 2ND was fast but I was beginning to feel the pain. Muscles were burning a bit , knees and feet were a bit sore. On a positive note I left the compression shirt at home, wore a loose tech short and didn't get the cold uncomfortable tight feeling.
Tuesday, September 2, 2008
It was just one of those perfect days for running , I have noticed after a hard run that I really feel light on my feet after a couple of days reset! Rest and recovery is just as important as going hard, the contrast is amazing and both are required ! Weather wise it was hot and sunny, I choose the trail just to stay keep from being exposed and it worked like a charm . I also didn't push it , somewhere less then a 6 minute pace !
LSD on Friday , cant wait!
Monday, September 1, 2008
Saturday, August 30, 2008
Wednesday, August 27, 2008
Saturday, August 23, 2008
Did a gel and downed some water on the way. Arrived and picked up my race kit , no number or timing chip just a name tag you pin to your shorts! It was getting too hot for any kind of a warm up so I walked down the beach a half a K and back! The race started at 10:00 am , I am guessing that it was somewhere around 25C, 80% Humidity and Sun... it was going to be a hot one!
1st K was done in 4:23, a few times I slowed my pace to try to meet the 4:30 pace I was trying to maintain over the first 5K. 2nd K was done in 4:00 ..too fast for such a hot day but I was feeling good and crunching the numbers...maybe!!!!! At the 3K mark I was starting to feel the heat , I managed to slow to a 4:30 pace . Passed a couple of others around 3K , one fellow in the 30-39 category started to walk , guess he went out way too fast, would that be my fate too ? Passed the 4K half way point at 17:39 , this was a 4:46 pace! Now I was crunching the numbers in the opposite direction. First 4K was with a breeze at our backs and 50% shade. The last 4K was 0% shade straight south and with a breeze in my face ! Passed 5K at 22:34, 4:55 pace , getting slower! There was an aid station at 6K, ran past but dumped a glass of water on top of my over heating head , there was no sensation of cool ... just wet , that cant be good! Passed 6K at 27:38 , last K pace of 5:04 , 5 runners passed me in the last K , I didn't care I just wanted it to be over ... it was so hot! Made 7K at 32:54, last K pace of 5:14. Four of the 5 runners that passed were a few hundred meters ahead , one fellow who I later learned was 14 was only about a 100m ahead....I set my sights on racing him at the end. I spent the 700m of the last K closing the gap on the young fellow 33 years younger then me. Ever so quietly I snuck up to within a couple of meters , with 300m to go the race was on. I was ahead of him until 200m were left the he was ahead of me until 100m were left !!!!!!! I though to myself " You gotta have more ... its only been 8K , last time it was 50K I gotta have more ! So past him I flew , probably the fastest I have run since I was a kid. Garmin said I was doing 25km/Hour as I passed the finish line ... WOW, last K at 4:41 pace ! The wow factor lasted about 2 seconds as the first of 3 dry heaves occurred ... the crowd that a moment ago was WOWed by the 47 year old 182lb guy trying to be 14 again clear for fear of projectiles. So here I am down on my knees , heaving and praying that it wouldn't be too bad! 5 minutes , a douse of cold water and I was OK ! Others didn't fare so well , a top 3, 18 year old female was taken away by ambulance , she looked OK covered in Ice Packs . Temp at the end of the race was 30C !
So of the 108 brave souls who faced the heat I came in 29th overall , third in the 40-49 age group with a time of 37:14 , an overall 4:44 pace , 14 seconds over my goal !
While waiting for the awards I meet Anne from Hanover , she is a Run Mania Lurker and avid Blogger . I asked about running groups and Anne mention the the Saugeen Tri Club! Googled it and found http://www.saugeentriclub.com/ ... I am in . Meet Frank from Durham , another local runner interested in Anne and my blog as well as organizing a running group!
Awards were done on the beach , very well organized ... Watermelon/Pizza/Pop and water ! Lots of giveaways from local merchants in Sauble Beach , thanks to all. Overall , a great race...Cant wait for next year! Race day started as usual , up at 6:30 after about 5 hours of sleep.