Sunday night run

Sadly, this is the last day of my vacation. But I did get a 5K run in this evening. It isn't the 30K that I had planned, but that was scuttled earlier this week. I was out for a planned 12K run on Thursday and after 3.8K I felt something twig in the back of my left quad, I ran for another 100 metres and then the twig turned into a pop. For those who don't follow my made-up lingo for leg pains, the pop hurt a lot. I stopped, massaged it out, made it to 4K and realized I was turning around. I slowed my pace down by about a full minute and just aimed at getting home. Friday I had scheduled a 10K run with a friend and I had to do it, we had cancelled about six times. The first 3K felt manageable but the last 4K (I wasn't tempting fate) was stiff. I took Saturday off and ran tonight. I can feel it back there but whatever was injured isn't hurting too much. I'm really hoping it isn't anything serious because I've finally been stitching together some decent training weeks.

Ouch

I got up at 5:05 a.m. to run 30K. I will blog more later. All I can say now is: ouch.

Daily Quote

Last night was chaos at work, didn't get my run in. Not very happy. I can't skip it tonight, even though it is pouring rain. Here is an inspirational quote for an otherwise blah day.

 

"Taking charge of your body can help you take charge of your life. And that power can help you go wherever you want to go, every single day." Cheryl Bridges Treworgy, former U.S. cross-country runner.

Tuesday's intervals

Alas Wednesday is my rest day and I feel I deserve it after three solid days of consecutive running. I had a great interval session last night. I opted for 6x800m repeats.

My splits were quite consistent, which is encouraging because the last few times I've done interval sessions my initial splits were on pace and then I started slipping at the end.

For the record they were: 3:01, 3:00, 2:59, 2:55, 3:00 and 2:59.

The 2:55 lap was a bit of an anomaly. I glanced down at my Garmin and I think I misread the pace so I really kicked it up in the last 200 metres and was pleasantly surprised when I crossed the 800 metre threshold. It is one of those sessions where I was finished thinking, "maybe I should add two more repeats just for fun." That is the bizarre thing about intervals is during the lap I'm pushing it to the point where I'm not sure I could go much faster (and still do another repeat) and yet at the end I still have some energy leftover. Perhaps I'm not pushing enough? Anyway, t his is moot because the little voice on my shoulder advised against it, so I went home had a bowl of cereal and dozed off to sleep.

The one interesting side note on this run is that when I calculated the distance and time, I ran 4.8K in 17: 55. I know those splits have 90 second recovery periods built in but that would put me on pace to break my  5K PB. Just something that popped into my head.

Quote of the Day

"I often wondered why runners could accomplish what they did. It's like analyzing love or passion. Why I had to run remains one of the mysteries of my life." -- John J. Kelly, American marathoner

Another 8K in the books

Mondays are normally my rest days but considering I took almost all of last week off and Saturday, I felt that my legs could handle skipping my rest day. So I went out for another leisurely 8K keeping in mind that Tuesday is my speed day and I want to do six or eight 800 repeats. I felt a lot stronger on Monday's run than Sunday's run but I tried to keep the pace relaxed. I finished in a shade over 35 minutes, so about 35 seconds faster than the night before. It was a fantastic night for a run, the air was cool, there wasn't much wind and I had a decent amount of light out. I'm starting to get worried about my shoes. They should have been replaced a few months ago but I thought I could postpone it due to my sorry March/April/May running schedule. Sadly, I think the time has come to retire them pretty darn quickly.

Quote of the Day

I subscribe to the Quote of the Day from Runner's World. They are normally pretty good, so instead of just hitting delete, I'm going to post the ones that I like here for all of you who still visit my blog despite my lack of updates recently.

"I've always felt running is a form of meditation. Running enables us to stop our lives, to go out and find a safe place for ourselves."

-- Nina Kuscsik, first official women's champ with her 1972 Boston Maraton win and two-time NYC Marathon champion.

A nice easy 26K

Today was my first run since last Friday, we were in Maine for a vacation and while I had my running gear, alas no running happened. Unless you count running from outlet store to outlet store as training. I didn't think so.

So today, I went out for a 26K run. If you call last week a cutback week, where I missed a LSD, this is 4K farther than my last LSD. In my mind, this isn't pushing too much, and I hope to get 30K or 32K on my next LSD. Back to this run, my first 13K were pace, plus 25 seconds or so. Aside from the first two splits and a few sprinkled here and there, I kept that pretty close the entire time -- so they were supposed to be between 4:50 min/k and 5 min/k. The final 13K were supposed to be near goal marathon pace, so around 4:30 min/k. I only had four splits of more than 4:40 in the last half, which is four more than I had hoped but it was still a good run. I only had one sub-4:30 min/k, however, and I had been hoping for a few more of those. I finished in about 2:03:30, my Garmin is in the van. I did a negative split on the way back and I just missed by about 24 seconds doing the second half in under an hour.

My last two LSDs have given me some hope that my training is going somewhere. I just don't feel like my short stuff is where it should be. Why can't I hold a sub-4-minute pace for longer than 5K? Last year, I was running 18:40 5Ks in training with some kick left at the end. I hope it is just the lack of mileage. I won't be ready for a great Saint John marathon but I'm hoping Moncton will be a more approriately timed event, training wise.
 

Sore legs

I capped off a decent training week on Sunday with a long run. And for the first time in quite some time, it was a long run not just because I took my time. Although my training schedule said I should be running 18 miles on Sunday, I thought that might kill me, so I compromised on 18K. I figured, I had run more than 10K in several weeks, that it might do more harm than good to run 18 miles. Understanding that I had to take it easy, I kept all my splits between 4:40 and 4:55. I had only a few sub-4:40 and only a few higher than 5 minutes. (Although I had a bizarre Garmin error around the Beaverbrook Art Gallery. There was no way I ran 5:53, so I'm assuming I was credited with a few fast splits earlier. Bizarre.) I finished in 1:27:55 or so. I felt great after I ran. My legs are a bit sore today but that's to be expected. Aside from all the little bugs that were flying around the trails, it was a splendid evening run. My wonderful wife had protested my run, which delayed it for a good hour. She kept saying that it was too humid or too hot, but I needed to get in the run. There was really no option. If I'm going to finish a marathon this season, I need to crank up the training, so skipping runs is no longer possible. Running down by the Green and the art gallery, there were a lot of people out for Sunday strolls or jogs, it was really reassuring to see so many people active.

Tuesday evening repeats

I have to say, I'm starting to like 800-metre repeats. If I'm going to spend time working on speed drills, I much rather running 800s and 1,000s than 400s or other odd distances. I had a pretty decent workout on Tuesday night, although looking at my splits, one can definitely tell in which direction I was running into the wind. When running into the wind my splits were 3:02, 3:04 and 3:05 and running with the wind, my splits were 2:58, 3:00 and 3:00. I'm still working on a way to eat a bit for supper so I'm not completely sapped for energy when I start my run, but only eating enough so I'm not in pain during my drills. It's a delicate balance that I must admit, I'm still having a difficult time striking.

Blown out of Bouctouche

This season I've told myself repeatedly that I will not dwell on poor race performances until I start actually putting in the training required that should translate into decent race times. That applies to my weekend trip to Bouctouche. I was heading there with the girls anyway, so my dear wife could read Harry Potter in peace and quiet. Friday night I stayed up late so I could buy her book at midnight, got to sleep around 1 a.m., up at 6 a.m. to drive to Bouctouche. My inlaws were waiting at the race start line with my bib, I pinned it to my shirt, warmed up for 15 minutes and then ran. Bouctouche's 10K race is one of my favourites for its nice, scenic route. The first year I ran it, 2005, I benefited from a beautiful wind at my back. This year, my lack of training was exacerbated by a stiff headwind for the entire race. I tried to keep my pace to 4 min/K to 4:05 min/K. That worked for the first 6K or so, then it all went downhill ... just as the course started tilting uphill. I ended up around 43:40, not the 46 minutes the results page lists. The best part of the entire race was finishing and then having the girls waiting for me. That makes any race, even the worst, worth running.

Oi

One day, just one day, I hope that I get a decent race finish photo. Look at me, I look like I'm about to die in this photo. To be fair, I passed these three people with about 200 metres to go, so I had really pushed it but, seriously. Just going by this one photo, you'd like they had to airlift me to the hospital after to reset my heart rate. I look to see if there were any fun photos on the Miramichi Rock'n'Run photo site. Sadly, my Internet isn't fast enough right now to make it worth my while.

An easy Tuesday 10

Normally Tuesdays are supposed to be speed days, but I missed another long run on Sunday and I just wanted a nice leisurely run. Although I kept the Garmin on, I really had a relaxing run. I looked at my splits when I wanted but I mostly just tuned into my iPod and zoned out of everything else. I finished in about 45 minutes, so I definitely didn't push it too much. I kept it along Lincoln Road to make sure I at least got some hills in this run.

Tuesday speed drills

After taking my mandatory Monday rest day after the Miramichi 10K, it was speed day in Lincoln Heights. I wish I could say that it went absolutely amazing but that would be overstating things a tad. My first mistake, as seems to always be the case when I run in the evening, is that I ate a bit too much at dinner. My wonderful wife put a full plate of spaghetti and some garlic toast in front of me. For a millisecond I considered now eating it all. The thought soon passed. Did it ever taste good!

I started out around 8:15 or so, warmed up for about 2K and then began my first of 8, 800m repeats. I should really break this workout into two distinct groups, the first four repeats and the second four. The first four were great, they were right on target: 2:59, 2:59, 3:02, 2:58. The second four, um, well, they were bleak: 3:07, 3:11, 3:07, 3:15. Now to be fair to myself, I was almost reintroduced to my dinner from my sixth repeat on. But I told myself if my seventh repeat wasn't sub-3:05, I was finishing the eighth repeat. I can't tell you how much that hurt. Oh well, I feel great now.

Photos from 2006 Miramichi Rock'n Run 10K

I was looking for some photos from Sunday's race and I found these from 2006. Not a bad few shots, likely better than what will be produced from this weekend.

Miramichi 10K

Just a quick note before the girls wake up. I just got back from my second running of the Miramichi Rock'n Roll 10K, which also served as the provincial 10K championships. Last year, I was fifth overall, fourth in my age group and set a PB of 38:42 (or something, check the sidebar). This year, I wasn't as fast, there were faster runners but I had a great time. I went up with Bruce, who ran his first ever 5K race today. He had a smokin' time of about 31 minutes, I'm waiting to see the final results posted a bit later. I promised myself that because I hadn't trained, I wouldn't push myself. I wanted 4 min/K splits and I started that way, albeit for only 3K. I went 3:52. 4:00 and 4:02 before they all started slipping over 4:10. Whatever. It was a brilliant day for a race and I think the Miramichi race is one of the hidden gems of the Run NB series. It has a first-class set of volunteers, probably the best 10K shirt in the province and a wonderfully flat course. I would never have cracked 41 minutes today if it wasn't for the course. It was also the perfect temperature, probably about 12 degrees and overcast. When I hit 4K and I looked at my watch, I knew that breaking 40 minutes was a pipedream. But I locked in at an even pace, I never went above 4:18 min/K, which normally I would be embarassed if I even approached during a race, but today was different. I was also running with a good pack of racers. Two women and a handful of guys. We each took turns running up at the front. I was passed by about three of them around 8K and I ended up getting each of them passed again, albeit the last two with about 50 metres to go. In hindsight, perhaps I could have flirted with 40 minutes or at least 40:10 but I just didn't have it in my legs or my heart. I feel great now, my left hammy is still a tad sore but I can walk on it. I think I hear one of the girls stirring, so I'll hit send and perhaps update a bit later.
All in all another great day racing.

Update: Here is the link for the Rock'n Roll 10K results. Hopefully there will be some photos posted soon.

Short run

Another sorry week of running. But I'm going to race tomorrow in Miramichi. This was the race that I posted my PB last season, sadly I doubt I will come close this year. But hey, I love to race. I went out for an easy 6K this morning -- no kids! I love the grandparents. I went out at an easy 4:30 min/k average for the first 3K and averaged about 4:05 min/K on the way back. I'm not sure I can hold 4 min/K tomorrow but I'll just enjoy the event.

 

Speed session

Well sadly, but predictably, my weekly long run was shelved again. I'm starting to have a real anxiety about training for a marathon but not running anything over 15K, but that's for another day. I still am not feeling 100 per cent from whatever cold I contracted last week, but I figured I could at least breath last night, so I went out for my scheduled 6x800. I once read about Yasso's 800s. Yasso is this amazing marathon runner, who professes that if you can run eight or 10 800m repeats at a consistent pace that will predict your marathon time. So if you can run three-minute 800s, you can run a three-hour marathon. So last night, I aimed for three-minute 800s. I averaged that, but I wasn't as consistent as I had hoped: 2:56, 2:58, 3:02, 2:57, 3:02 and 3:04. I was seriously running on empty on the last split, I thought my time would be significantly faster when the alarm rang.

Hit and miss

This weekend has been hit and miss with my running. After feeling strong from my Friday speed workot, I had an easy run on Saturday. I wasn't feeling great, the girls weren't feeling great, so I didn't have a lot of time or energy. I added 9K to my weekly running log. I kept it nice and relaxed as I went down Lincoln Road and up through Case and back. I had intended to do my long run today but I'm feeling terrible. I hope that tomorrow will be a new day and I can swap off days. I need a long run.

Not a bad week

This hasn't been a bad week for running, well compared to last week anyway. Thanks to another thunderstorm, I missed my run yesterday. I'm hoping to still get it in today, it's supposed to be a 8K tempo. On Tuesday night, I did 5x1000 repeats and I was happy with each of them, considering it is my first series of speed drills in a long time. I kept them all under four minutes, between 3:46 and 3:58. I did an extremely easy Wednesday night, 6K run. I'm not quite where I need to be on my marathon training program, but I'm getting back up there. I'm refusing to push it too hard and get myself injured. My plan at this point is to run all of the lower distances at the speed and distances called for in my program, but I'm not going to do the LSDs. This week my schedule calls for 20 miles, I'll be lucky to log 20K. But it's progress.

8K in the books

Check it out, two consecutive days of morning runs. This is absolutely amazing. At 5:10, Elle started making noises and woke me out of a dead sleep. I got up, checked to see that she was asleep and glanced at the alarm clock in her room. I scratched my head, contemplated the pros and cons of heading back to bed for 15 minutes and decided to forgo any fruitless efforts at sleep and get suited up for a run. My recently adopted marathon training program called for  5-mile (8K, I hate the old imperial system) run.

The weather this morning was not nearly as nice as yesterday, there was a chill and I thought I might experience a small drizzle when I started. But the best part of my run was the fact that I took it out of the neighbourhood and onto the trail. I cannot describe how beautiful it is to watch the sun rise over the Saint John River. Seeing that unmistakable orange tinge blanketing the sky, hearing those few morning birds chirping merrily and the crunch of my shoes hitting the ground. It's exhilarating I've always been amazed at my bizarre capacity to smell dew. Of course, I realize that water doesn't have a smell, but there is just this overwhelming scent of freshness at that early part of the morning.

Alas the run. It was fine. The schedule said to keep it easy. I'm still having trouble with that because my mind really wants to make up for all my lost training. I wanted to keep each split to 4:20 min/K. I did that within plus-minus three seconds for six kilometres, my warm up kilometre was eight seconds slower and my final kilometre was nine seconds faster. I forgot my time but it was pretty darn close to a straight, 8K, 4:20 min/K pace. So you can do the math faster than I. According to my schedule, I should have been running 4:40s.

We'll see what tomorrow brings.

Morning run

Yes, those of you faithful readers to my, recently, unfaithful running blog will notice that I just wrote "morning run." This is the first time in almost a year that I have woken up, laced up the Asics and went for my run before 5:30 a.m. I miss morning runs even more than I miss the West Wing and how I'm about to miss Studio 60. With Izzie sleeping a lot better these days, I'm hoping this will become less noteworthy as I do more and more early morning runs.

Before I get too far along in this blog, I have to say. What is up with all those mosquitoes? Just before I started my run, I noticed that my laces weren't done up through the final series of holes, so I stopped, took off one shoe and as I was fixing my laces, I was absolutely dive bombed by these famished insects. We're talking shock-and-awe mosquito tactics. It was absolutely insane. Anyone know of tricks to test for West Nile?

Once I salvaged my exposed skin from those unwarranted attacks, I trotted out for a quick 5K run. It was my first run in almost two weeks, so I didn't want to push too much. I realize that I need to stop running 5K loops or else my overall fitness isn't going to get back to where it was in March. I finished in, roughly, 20:30. I had some slow middle Ks, but I brought the last 1,000m home in 3:50, which felt good. I'm not sure when the last time I posted a 3:50 min/K.

I'm sitting in the office now, about to put out my calls and I have to say, I feel great. Let's hope this continues.

Wednesday night waddling

I really need to get back to morning running because I just can't get this night running thing down. I went out tonight without eating properly, so I felt uneasy the entire time. But, hey, I was running along the Saint John River on a beautiful May evening so it can't be that bad. I walked out the door at a 7:45 p.m., when the sun was just starting to descend behind the hills and a gentle wind was at my back -- more on that a bit later. I took the first kilometre pretty easy, 4:25, and then tried to pick it up from there. I started to average 4:15s but I just couldn't get in my groove. On the way home, I didn't realize how helpful that wind was because oiyeee it felt like running into a brick wall at times. By the time I tagged the telephone pole outside my house, I think I finished in about 34:45. Not bad, but I would have liked to take a minute off.
What is really starting to bother me is I'm just not at the level I was this time last year. Granted, I haven't done any consistent speedwork, which I intend to start post haste, I'm starting to worry about the season. I need to become a heck of a lot more consistent in my running and I need some of my friends to get on me each day that I cop out of a scheduled run!

A shout out

I just want to offer a shout-out to my friend Bruyere who left a comment last week after I moaned about my disastrous half-marathon showing. And she reminded me of a quote that I used in one of my old race reports, "a bad day racing is always a better than a life of couch-dwelling." That is so true and I'm glad she pointed that out to me. I will likely run fewer races this season with the intention of competing in a few bigger races at the end of the season. So I need to keep motivated and people like Bruyere definitely make it easier when I know people are going to call me out when I need it!

A weekend of running

Ok, my weekend of running was only two days but it was two more days than I had feared. One day I will bore this blog with all of the house drama that has unfolded in my life over the last two months and has recently replaced family health issues and work as the number two cause of missed run -- sadly, my own complacency still ranks as number one. Anyway, I was up to my eyeballs in house controversy on Thursday and Friday, pushing off my running. Saturday was raining and an extended period of time to spend with the family so it was up to Sunday and Monday. I got out an easy 5K on Sunday evening once everyone was asleep. I finished in about 20:30. The splits were all over the place. On Monday, I once again got out when the girls were off in la-la land. I had every intention of running 10K but about 750 metres into the run I noticed I was lighter than normal. I had forgotten my water bottle. Argh. Without any water, there was no way I was going to run 10K. I opted for 8K and ended up very thankful that I did because that large Second Cup coffee and one and a half biscotti did not sit well on the return trip down the trail. I ended up finishing a bit over 34 minutes. Again my splits were horribly inconsistent, partly due to a brutal headwind on the way out. They ranged from 4:15 to 4:30 back to 4:12 to 4:25 to 4:08. But I ran and that made me happy.

Am I done yet?

For some reason I want to prolong my pain by posting this photo of yesterday's finish line. Thanks to Bruce for taking it and then sending it to me. Take not of blue skies in the background, I can also assure you that there was not much of a wind and it was hot beyond belief. Ok, I'm done making excuses for a few more minutes.

As if I needed more inspiration

I just found this on the Marathon By The Sea website. As if I needed more of a kick in the pants to start training than I did from yesterday's half-marathon debacle.

The Loyalist Qualifier Challenge

Saint John and Boston have had a long history. Emigration of the New England Loyalists to Saint John, the burgeoning trade route of the merchant sailing ships of the 19th century, and now the inaugural Loyalist Qualifier Challenge™.

Our mission as a marathon event is to provide extraordinary personal experiences. Tim Hortons and Marathon By The Sea have teamed up to recognize achieving one of marathoning's higest accomplishments – qualifying for the Boston Marathon.

In the spirit of the Loyalists' perseverance, all marathoners who finish Marathon By The Sea on September 23rd, 2007 with a Boston Marathon qualifying time for their respective age group, will be inducted into Marathon By The Sea Loyalist Qualifier team and receive a commemorative Marathon By The Sea Loyalist Qualifier™ technical race hat.

Better yet, they will also have an equal opportunity to be one of twenty six Loyalist Qualifiers™ that will travel as a team to the 2008 Boston Marathon on the Tim Hortons Coach courtesy of Tim Hortons.

Wow! Where do you want to qualify for the 2008 Boston Marathon? Stay tuned for more details.

Ready to RUN WITH IT! Register now through the Running Room online. Enter here now! Or download a PDF of Registration Form.

Ouch

Wow, I managed to break every single rule yesterday and lived to tell the story. Well, if you call this living. I'm not going to complain considering I knew better and I ignored the angel on my shoulder warning me of what would inevitably happen. I won't drone on too long, suffice to say when the gun fired at yesterday's Fredericton Half-Marathon, I started at a pretty good clip. I finished the first kilometre in 4:05. I said to myself and Ricky, who was running with me at the time, that we should slow down. So proceeded to do just that, or so I thought. If memory serves, my second split was 4:06 (or something silly). I just could not seem to get into a proper pace. Making things worse on the second loop around Ste-Anne's Pointe, I started running into throngs of 5K/10K runners. I pulled out to the left and started passing them, which ultimately meant my pace was elevating again. By the time I hit the trails, I knew it was going to be a long day. I started running with a marathoner for about 10K and I kept my pace around 4:20. The writing was on the wall, around 15K that I couldn't maintain my pace. When I hit 18K, I thought it would be smart to walk through the final aid station to collect my thoughts and rest a bit. At this point, I was on pace for 1:34 or thereabouts. I knew that was likely a pipedream but my trusty Garmin told me I was roughly 600 metres ahead of schedule (I had paced myself for 1:36). Sadly, once I stopped moving at the aid station, it was game over. I couldn't continue running. I run/walked for the final 3K. I have never walked in a race -- ever. I ended up finishing in 1:41.
I'm disappointed in my race but not because my time was five minutes slower than I've ever run a half-marathon before, but because I knew better. This result was completely avoidable. My Garmin normally reminds me to hold back in the early going of a race and for whatever reason I just forged ahead knowing that I would die in about 15K or so. The heat was also a factor, if it was about five degrees cooler, I probably wouldn't have crashed so hard on the course. This race has definitely reminded me that I can't just race without the proper preparation. It has also motivated me to start training for the fall.

Another 5K in the books

It wasn't stellar, it was far from pretty, but I got another 5K in the books. This is the first time since early April that I can remember getting three runs done in the same week. I have a slight pain in my left leg but it isn't too much. I just need to stretch better. My time is slightly improving. I finished this run in about 20:19, or 20 seconds faster than Tuesday. I wasn't going for time per se, but I wanted to see how my body held up trying to push out a decent time. I'm still a tad worried about Sunday's race.

Shouldn't this be a taper?

I know I should be tapering this week and I guess I am, but I feel I just need to be getting out consistently after almost a month of sporadic running. So on Tuesday night, after the girls went to bed -- notice I didn't write "went to sleep" -- I got out for a 5K run. I had intended to go for 8K but I knew I had to get home quickly to help finally get them to sleep. My legs felt a bit heavy but I finished it off in about 20:40. Obviously that is a bit slow for my liking but it was good just to be running. I am starting to get concerned again about my hamstring, it just never seems to want to get back to 100 per cent.

back at it

I got out for a nice 10K run last night. It was a wonderful evening for a run. I hadn't laced up the shoes for more than a week because of sickness -- whether mine or one of the girls -- so I thought I'd take it easy. I don't have my Garmin with me as I type this, so I'm not sure what my overall time was. I assume it was around 42:30. I was just happy to get out for a run. My legs are a bit stiff today but nothing out of the ordinary. I am worried about Sunday's half-marathon though considering my lack of recent running. C'est la vie.

Schedule update

For those in my half-marathon group, I've updated the schedule on the left hand side of the blog. I seem to have included an extra day somewhere, so please consult the schedule I handed out. But it offers an idea of the next few weeks leading up to the big day!

April running -- or lack thereof

I've been a bad running blogger these days but it is not for a lack of desire. I haven't been able to get out for a myriad of reasons, sick kids, bad weather, too much work and some muscle strains. that said, I need to suck it up and start running three to five days a week. And if that happens, I'm sure these little injuries will go away. I had a tough, tough 10K run on Monday. The wind was brutal and the snow was still pretty significant on the trail, so I had to watch my footing. It was also the first run with my new iPod!

Race Day Plan

Here are my notes from Tuesday's half marathon clinic.

Racing preparation and etiquette
How not to spoil 16 weeks of training with avoidable mistakes

DAY BEFORE
Logistics: Double-check directions to the start on a street map.

Read the entire entry form, which may contain crucial information about checking in, parking, or some other race detail that affects what time you need to arrive.

Finally, pack your race bag after checking the weather forecast.
Physical preparation: A walk, walk/jog, or easy run the day before a race will keep your muscles limber. Don't do too much, however, or you'll fatigue those muscles. Twenty or 30 minutes is plenty.
Mental preparation: Mentally "rehearsing" a race will ease your jitters.

Race Day
Mental preparation: "Before a race, the key is to think only positive thoughts,"
Food: Eating on race morning is a balancing act. For short races, you may want to pass entirely.

A small, easily-digestible, fiber-free meal at least 1 or 2 hours before the race. This mini-breakfast might be an energy bar, a bagel smeared with peanut butter, or white toast and a banana. Whatever it is, try it a couple times before a hard or long training run to see how your stomach handles it.
Drink: Consume plenty of water or a sports drink on race morning.

"Drink at least 12 ounces in the last 20 minutes before any long or warm race."

Pre-Race Preparation
Pick up your race package before Race Day – don't forget safety pins!
Experiment with nutrition products in the weeks leading up to the race.
Set out your race clothes and all equipment the night before the race.

An hour before gun time...
8:00: Arrive at the start area.
8:00 to 8:10: Visit the portajohn line if needed, before it gets too long.
8:10 to 8:15: Slather on a lubricant such as Vaseline or Body Glide to protect skin that's vulnerable to chafing and blisters: toes, feet, inner thighs, and nipples.
8:15 to 8:20: Walk at a moderate clip to begin your warmup.
8:20 to 8:30: Accelerate to a jog, or a brisk walk if it's a marathon.
8:30 to 8:40: Do some light stretches while chatting with friends or mentally reviewing your race plan.
8:40 to 8:50: Strip off your outerwear and leave it in your car or the "sweats area." If you choose to wear racing flats, change into them and double-tie the laces.
8:50 to 8:55: Intersperse slow jogging with some 20-second, speedy pickups to prepare your mind and body for the race.
8:55 to 9:00: Position yourself in the appropriate pace group if these are designated. If not, line up with the runners who look like they're your speed. Listen to the announcements. Jog in place, if possible
9:00: The gun fires. Or not. If the start is delayed, periodically shake your legs loose, jog in place, and stretch lightly while you wait. Once you're off and running, start at a comfortable speed.

Some race etiquette:
Stay to the right unless you are passing someone, as people will pass on your left
Move to the side if you are going to stop or slow down
Try not to stop in the middle of the water station
Watch where you spit :)
As for etiquette, thank all the volunteers and race organizers that you see, they put a lot of hours into making the run go as smoothly as possible.
Make sure you know where you plan to park.

Race Day Essentials
Runners
Favourite Socks
Water
Hat/Visor
Watch
Heart Rate Monitor
TorsoPack
Sunscreen
Body Glide
Pace Band
Race Number

Race Day
Relax
Arrive Early
Include a Warm up
Start Slowly
Drink Water

Stupid things I (or people I know) have done on race day:
Remember to go to the porta-john: Ok, too much information, I know. But this is crucial. I mistimed my need to use the toilet at RVM and with one minute to go, I bolted to the blue tower. If I missed that, it would have been 3:19:00 of holding it.
Put your chip on the night before: If the race uses chips, put it on the night before or the minute you receive it. Let's imagine you are at Marathon By The Sea and your friend we'll call him Gary (maybe not his real name) is standing beside you in the runner's corral. He all of a sudden realizes he has left his chip in his car. He has five minutes to get it and get back to the queue. Not fun.
Wear sunscreen: I forgot sunscreen at the 2001 Fredericton Marathon. Huge mistake. I had massive sunburns across my shoulders, oh, did I mention the blistering. I couldn't wear a suit (pain free) for two weeks.
Double-knot your shoes: Two kilometres into last year's 10K at the Fredericton Marathon and my self shoe lace came undone. Stupid move. Cost me 20 seconds. Argh.

Tuesday night tempo

Last night was our first tempo run as a clinic, and I think it went really well. We started with our clinic session on speed training (notes posted below) and then we decided to do our Wednesday tempo run after the chat. We did our 1K warm up as a group down Charlotte and as soon as my Garmin read 1K, we were all off. Because this was a tempo run and not an ordinary group run, every went at their own pace, which we had discussed earlier in the clinic. As usual, I started out way too quickly and finished my first split in 3:37, my second split was closer to normal at 3:57, my third split seemed really odd at 4:24 and my final split was back to normal at 4:04. Obviously I would have preferred to have them all at 4:00 min/K but my average is roughly where it should be for a 4K tempo run. Once we all met up again, we enjoyed a nice cool down run back to the store.
The best part about the run was I did it in shorts and a t-shirt. I love spring!

Speed clinic notes

As promised here are some of my notes from tonight's speed clinic.

Speed Training session

Speed Training is the "roof" of the "training house". Keep this part to about 15 per cent. When designing your schedule, keep speed to the end. This is also one component that can be bypassed if you feel you are overtraining or you are worried about injuries.

It hones and refines all your progress to date.

This is the last phase of the training program but don't be deceived by the "short" workouts.

Like hills, you'll only be running hard for short periods of time, the intensity will add up.

A few key things to keep in mind for speed training:

1. Always run a light warm-up and cool-down.

2. Don't increase the distance or intensity of a speed workout too quickly.

3. Listen to any warning signs from your body - your goal race is fast approaching and you don't want to be nursing an injury.

Speed training not for everyone. It is a big help but don't push it.

I feel after a season of dedicated speed training, it really helped me. But everyone is different.

The goal of speed training is to teach your body to go faster. It simulates race conditions.

The science behind speed training

Lactate acid: Lactic acid is a by-product of anaerobic glycolysis. If enough oxygen is not available, lactic acid is produced and begins to accumulate in the muscles. Lactic acid causes the "burning" sensation felt in muscles during high intensity exercise and also prevents muscles from working their best. This burning sensation is the result of a change in muscular acidity.

The point at which lactic acid begins to quickly accumulate in the blood is known as the anaerobic threshold or Lactic Threshold

Studies indicate that the best predictor of distance-running performance is your lactate threshold, which is the speed you are able to run before lactic acid begins to accumulate in the blood. By regularly including tempo runs in your training schedule, you will increase the speed that you can run before lactic acid begins to slow you down. To use a car analogy, tempo runs will allow your engine to rev faster without red-lining. Before tempo training, you may have red-lined at a 5:30-minute-per-KM pace. After a few months of tempo runs, you won't red-line until you reach a 5 min-per-KM pace.

Not only will running at LT pace push your body to increase how fast it can remove lactate acid from your muscles and blood, it also will help you overcome that huge mental block of hitting the wall in a race.

What is a tempo run?

Short but intense run.

For those with HRs, 80 to 90 per cent of Max HR.

Essentially a pace you could hold for one hour consistently. For those without HRs, think of a 10K race pace. You want to be hard but not totally uncomfortable. So you can utter words but not sentences.

Start at lower end and move up.

Tempo runs:

15- to 25-minute; 10-15 seconds faster than LT

25- to 40-minute; at LT

How to do tempo runs:

Don't need to go to track. Track workouts are for later.

Tracks are great for short intervals but for road running they are rather pointless because it does not mirror your race terrain.

Beware of the surface: I do my tempo largely on trails but I don't do at night for fear of rolling an ankle at faster pace

Interval training:

Intervals are another aspect of speed training that can be incorporated in your routine as you get more experienced. They are repeats of shorter distances.

For example, 4x400m, 4x800m or 3x1.6K.

These are done at a faster pace than your tempo run and have a rest period in the middle, I use two minutes of light jogging/fast walking to get my HR back down.

Unless you have a Garmin, this must be done on a track

Fartlek (or speed play)

This is another form of speed training that can be highly effective.

Like intervals, this is best done on a track. For a set period of time, you pick up your pace and slow it down in a routine pattern.

The Top Seven reasons for speed injuries:

1. Inadequate warmup or warm down.

2. Running Too Hard on Easy Days.

3. Sprinting.

4. Too Many Weeks of Speed.

5. Too Many Hard Days.

6. Inadequate Transition.

7. On A Bad Day.

Transplant Trot Info

This is the information on the Transplant Trot 5K/10K that I mentioned earlier. You can register at the Running Room web site now. I would like to do the 10K but we'll see how it goes.

Date: April 22, 2007

Place: Fredericton, NB

Registration Fees:

	Standard (Before April 22)	Race Day (April 22)
5K Run/Walk	$20	$25
10K Run/Walk	$20	$25

T-Shirts: Free to the first 100 registrants.
(Sizes: S, M, L, XL)

Race Package Pickup:
Fredericton Running Room (view map)
April 21, 2007
12:00 p.m. - 6:00 p.m.

Clinic e-mail

For the running group:

Good Monday morning everyone,

I wanted to make sure I sent this note out early this week because we are slightly revamping our schedule. What everyone who was at last week's clinic will already know is, Tuesday night's post-clinic run will be our first speed session and since I won't be able to do the workout with you on Wednesday, we thought it would be better to have the group do it together on tomorrow. And Wednesday, anyone showing up for the group run will just do the 5K we would have done on Tuesday. Sound confusing enough for Monday morning? Perfect.

So hopefully we'll be able to get a good crowd for the speed session. For anyone who has never done tempo or fartlek training before it will be an important clinic to attend. And even if you have tried speed work, it's always good to get a refresher. We'll get more into the details tomorrow, but speed workouts although they sound as daunting as I'm sure hill repeats did a few weeks ago is a great way to improve your overall running. Remember, these workouts are at the top of our training "house."

Just so everyone knows, there is a Fredericton 5K/10K coming up in a few weeks. Details can be found at the Running Room and I believe you will be able to register on-line shortly.

And for your weekly dose of running inspiration, here is another quote from the most quotable runner of all time.

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." -- Steve Prefontaine

Lincoln 5K race report

Having only run three times in the last two weeks, I didn't have high expectations heading into this charity race. But I figured it was $10 and all proceeds were going to the IWK Hospital in Halifax so it was worth showing up.
I must say it was a beautiful day for a run, in that it was pouring rain. I love running in the rain especially coming after what seems like the neverending winter that we've endured in Fredericton. There were 34 runners bracing the elements and I'd like to brag that at least five were from my half-marathon group. It was a well organized race considering it was done in two weeks, the sign up was in the garage of a local runner and it went super smoothly. I was truly impressed.
The race started and it was 1K of constant downhill, it was wonderful, well until I checked my first split: 3:30! I was actually leading after the first kilometre, that is the longest I've been in the lead since high school X-country. When the horn sounded everyone was holding back and I thought, forget this, I'm running my race. I had no idea that my pace was picking up so quickly. I knew I was running fast but not 3:30 fast. Wow. Well, my race started going downhill (er, ok uphill quickly) after that. I don't have my Garmin at my fingertips but I believe I ran two more sub-4:00 splits. I picked shorts and a t-shirt to race in and by 3K my arms were numb. Not cold, numb. Painfully numb. And that wonderful downhill to start the race, well we had to climb back up to finish the race. That was not fun. My cold had been so bad the last few weeks and I had coughed so hard that during the race when I started coughing, I literally thought I was going to cough up blood. That would not have been cool.
I ended up finishing in 19:40, which is not my PB but I was happy. Overall, I finished in fourth place and loved seeing all the smiling faces at my first race of the season. The Run NB web site already has the results posted, I'm proud to say all the half-marathon clinic racers did amazing!

This Sunday

Lincoln 5K Road Race
Lincoln, NB March 11, 2007
Reg. Time / Enregistrement: 8:30am to 9:10am. (Clocks go ahead with Daylight Savings Time!)
Start Time / Départ: 9:30am Banquet Time: As soon as you finish refreshments will be provided
Registration Location / Lieu:Good Homes Rd, which is located in Lincoln Park Gardens. Lincoln is located between F'ton and Oromocto. A race sign will be located at the entry of the subdivision the day of the race.
Main Event / Événement principal: 5K
Other Events: 5K Walk
Timex: no
Super Series: no
Registration Fee / Enregistrement: $10.00
Contact 1: Shawn Hamilton Email: shawn.hamilton@gnb.ca Tel #: 453-2079 Fax #:
Contact 2: Sheryl Johnstone Email: sheryl.johnstone@gnb.ca Tel #: 453-3824 Fax #:
Showers / Douches: No
T-Shirt: No
Course / Parcours: Within the Lincoln Park Gardens Subdivision near Scotts Nursary. A fast down hill section at the beginning, then from 500m to 3K will be fairly flat, followed by a moderate climb from 3 to 3.5K and then a flat section leading to the last 300m climb to the finish so save some for the end! If necessary, roads will be sanded prior to race.
Awards: 6 medals total. Top 3 girls and top 3 guys. Medals are Gold, Silver and Bronze with either guys or girls shown running on 1 ¾ inch medal. Finishing photo’s maybe taken and placed on MPEFP or this website for participants to use. Stop watch will be used for timing the event.
Other details: No water stops provided during this race. This is a “fun run” put on by the Marysville Place Employee Fitness Program with all proceeds going to the IWK Children’s Hospital.

Here is the 12K run that we did on Saturday. It went out the Golf Club Road and gave everyone a good dose of hills. I know it was cruel, but what doesn't kill you ...

Monday run

I took the day off work on Monday, thanks to a lot of built up overtime from the last few weeks. It was a wonderfully relaxing day, where I played with Izzie and reintroduced myself to my wife. In the evening, when everyone was in bed I tried my first "speed" workout in quite some time. I opted for 3x800 to get myself back in the swing of things. My running has been sporadic at best recently, so I just wanted to see how things would go. The snow, ice and wind conspired against me at a few points but in the end I'm glad I got out.
My 800M splits were 2:59, 3:15 (ran into a fierce headwind) and 3:05. My 800M splits are normally low 2:50s but I'll take them on a night like last night.
My lack of serious running in the last two weeks may take me out of the running for Ottawa. I still have to make a final decision but I don't want to travel all the way there for a race that I'm not prepared to run.

Marathon stats

Marathonguide just posted the 2006 marathon statistics for the United States. Now I know this is a Canadian running blog, but I think there is some really interesting information contained here and I can't imagine our stats being much different than our friends south of the border.
For instance, the marathon is continuing to see growth in the number of participants. The number of people toeing the line in the U.S. in 2006 grew by 3.7 per cent with almost 400,000 people finishing marathons. I'm really not sure what to make of the gender breakdown and perhaps we read much into them other than both men and women are flocking to the sport. The number of male finishers increased by 3.8 per cent compared to a 3.5 per cent increase for women.
The average time in my 25-29 age group is 4:24:22, which makes me feel a bit better about my own times! Anyway, the fastest age group is men between 40-44, which is 4:20:44.

Running Room -- Nutrition session

For all my Running Room half-marathon friends, I don't have any notes to post from Barb's session last night. However, she did leave some helpful material that I'm going to try and photocopy for those who couldn't attend last night's group.
As well, I don't have a 12K route for Sunday just yet but I plan to post it before Friday.

Happy Valentine's Day runners!

I'm not sure if Saint Valentine was a runner, but I assume he was. All those endorphins must have stimulated, ahem, our good saint. But I digress. Last week was the opening of the legislature, which meant my running really suffered. I missed my Tuesday night class because that coincided with the Speech from the Throne. I didn't get out until Friday, which was a 5K tempo. I finished in 20:48 or so, which was a bit slow for my normal pace but I was happy considering the long lay off and the rough conditions. I got out for my long run on Saturday night. I intended to run 20K but I stopped at 19K because I was running loops of the neighbourhood and I just couldn't stomach running down Goodine one more time. And on Sunday, Elle and I went out with the group for 9K. They all did 10K, but Elle decided she wanted to take off her gloves around 7K and didn't want to put them back on, so I cut the run a bit short and just met up with everyone after the run. And finally, last night was our running group, so I got in our 4K run. There is supposed to be a storm tonight but I'm really hoping to get in another run.

Sunday route

For those coming with us on our Sunday morning run or want some inspiration for a future run, here is a 10K route starting from the Fredericton Running Room. (It actually says it's 9.6K but I have a feeling it's closer to 10K.) Anyway, follow this link to Google Pedometer.
As I always warn, it's kinda boring. It sticks to city streets but in this weather, we have few other options.

Notes from Hill chat

Notes from Hill Training session
First: I plan to post a map of Sunday's run on the blog later this week.
For those interested in getting a rough idea of potential running routes, go to: http://www.gmap-pedometer.com/
At that site, you just type in Fredericton and you can start mapping out routes and it will give you an approximate distance, which is generally accurate within 200 metres. Once you get the hang of it, it is a pretty handy website.
I also plan to update the clinic run schedule on the left hand side of this blog this week. That is a bit time consuming, so please be patient.


Why do hills?
Strength training
House analogy, 35 per cent
Acquired skill, takes practice
Builds confidence
Benefits running on flat surfaces because of added leg strength
Strengthens muscles in knees
Watch for injuries, especially in Achilles tendon, before commencing hill training
Hill training can be as effective in building aerobic power as speed intervals
Strengthens: hamstrings, calves, glutes, hip flexors and Achilles tendons
Avoids injury: lessens impact of foot fall. Impact force is major contributor to injury

How to do hills
The perfect hill
250 metres to 600 metres
Incline of eight to 10 per cent

Always warm up for 10 minutes
Run to hop of hill first, jog down and then start repeats
Try and maintain the same stride frequency as you would on flat ground and shorten it as you adjust to the grade.
Use your arms, when your leg turnover starts to slow near the top, pump your arms a little faster and your legs will be sure to follow.
Keep your posture erect, rather than leaning too far forward. Try and look parallel to the surface of the hill. In doing this the hill appears to flatten and is not visually as tough as if you looked up with your eyes while keeping your head down.
Concentrate on good form and increase the rhythm of your arms slightly as you near the crest of the hill. Push over the crest.
Keep your chest up and out. Keep your breathing relaxed.
Pay attention to any signs of stiffening up, keep jaw, shoulders, arms, fists relaxed
Maintain the same effort as you go up the hill. Your speed will slow slightly and increase again as you reach the crest of the hill. Keep the same effort at the crest and run past the top before turning around.
Never stop once you have reached the top. Continue a slow jog or a walk. This hill training is pretty intense. By continuing to keep moving, you will enhance your recovery and be ready sooner for your next repeat.
For those using their target heart rate, intensity is 70-80% of maximum heart rate. Always rest for at least as long as it takes to run up the hill or until your heart rate is below 120 BPM. Rest is part of your training.
Remember, hill training is not a race but a quality individual workout. Run to the hill and do the warm-up with the group, but the hill is yours alone to conquer and at your own speed.
Hills build your confidence level and increase your self esteem as well as prepare you mentally to be a better athlete.

Problems and possible causes
Uphill
Breathing too rapidly: Overstriding
Tight leg muscles: Overstriding
Tight lower back: Leaning too far forward
Shoulders/arms tired: Too much arm swing

Downhill
Tight hamstrings: Overstriding, "too much air"
Arms flailing/loss of rhythm: Going too fast
Sore lower back: Leaning too far forward
Sore quads: Overstriding

Hill Homework

Tonight's Running Room clinic subject is hill training. So I thought I'd post these two Runner's World articles on the blog. Under normal circumstances I would link to them but for some reasons with that web site that endeavour always proves difficult. So instead, so I've opted to paste them here and am making an extra effort to ensure they are well flagged as articles that have appeared in Runner's World to avoid being targeted by the plagarism police.


Can Hill Running Make You Faster?
Some runners avoid hills because they can cause injuries and they're, well, hard. Time to reconsider.
By Amby Burfoot
A few years ago, the Runner's World editorial offices were briefly moved to the other side of town. The new location was nestled at the foot of what we call "South Mountain," so I soon found my noontime runs steering up and over the mountain several times a week. A month later, I noticed that I was feeling stronger, quicker, and more light-footed on all my runs. Yes, the hills are alive with training benefits.

I am not the first to discover this. East Africans have been traipsing up and down the steep slopes of the Great Rift Valley for millennia, and in the last half-century have rewritten the distance-running record books. Today, they run the hills harder than ever. I experienced this first-hand on a 1998 trip to Kenya. One morning, I joined a handful of marathoners who were being coached by Dr. Gabriele Rosa as they tackled the infamous Fluorspar Hill (40 miles east of Eldoret) that rises nearly 4,000 feet in 13 miles.

Truth in editorial: I managed to hang on for only 10 minutes before bailing out. I hopped into Rosa's Jeep to watch the rest of the impressive workout, which ended 82 minutes after it started. Rosa likes his marathon runners to do strenuous hill running every 10 days during their marathon buildup. "Marathon running uses a lot of quadriceps muscle fibers, and this is the best way to build the quadriceps," Rosa told me recently. "In Italy, we use the gym also. But the Kenyans do not have any gyms, so we run hills."

Medical research isn't exactly brimming with hill-training studies, but I located several with impressive results. A 1977 article in the European Journal of Applied Physiology concluded that runners who followed an intense six-week program of hard uphill running enjoyed "significant improvements in training distances, anaerobic capacity, and strength." A chapter in the International Olympic Committee's 1992 book Endurance and Sport reported a study of runners who did 12 weeks of regular training, plus "hill training with 'bounce running.'" After the 12 weeks, the subjects' running economy (or how efficiently they ran) increased by an average of three percent. That's a nice increase in a running variable that's not easy to improve. Of course, not everyone appreciates hills. Running up hills is not recommended for beginners because it puts too much stress on muscles and connective tissues that may not be ready to handle the load. It may also put extra stress on the knees and Achilles tendons.

Hill training made its first big impact in the early 1960s when runners from tiny New Zealand, including Peter Snell (three-time Olympic gold medalist), suddenly began winning a disproportionate number of big races. Their successes were based on the training philosophy of Arthur Lydiard, a marathoner-turned-coach. Lydiard broke from the generation of coaches before him who believed mostly in interval training. Who could blame them? They had just lived through the 1950s when runners like Roger Bannister and Emil Zatopek used mind-bending interval workouts to help them shatter the world records of that era.

But Lydiard believed even middle-distance runners should begin their seasons with marathon-like training, and then move into what he called "hill circuits." Lydiard first described his program in the 1978 book Running the Lydiard Way, coauthored by Garth Gilmour. In its ideal form, Lydiard's hill training takes place on a two-mile layout that includes a steepish uphill of 300 to 400 meters, a not-so-steep downhill of about 800 meters, and relatively flat stretches of 800 to 1,000 meters at the top and bottom. You begin by running the uphill stretch, in Lydiard's words, "springing up on your toes, not running but bouncing. This gives you muscular development and flexibility."

At the top of the hill, jog 800 to 1,000 meters to recover, then plunge into the downhill run. The idea now is to "run fast, with relaxed, slightly longer strides." On Lydiard's personally designed loop in Auckland, where the downhill was approximately 800 meters, it is said that Peter Snell once ran a 1:48 and regularly hit 1:50.

At the bottom of the hill, do several sprint repetitions, varying between 50 meters and 400 meters. Says Lydiard: "These sprint repetitions begin the development of your capacity to exercise anaerobically." After six weeks of hill circuits, you're ready for four weeks of track work to reach a competitive peak.

Every guru needs a disciple, and Nobuya Hashizume has ably filled that role for Lydiard. Growing up in Japan, Hashizume was inspired by Frank Shorter's victories in the Fukuoka Marathon, and began reading every running book he could find. Running The Lydiard Way was "the first book I read in English," he says. He was drawn to it because he liked how Lydiard "used science as the basis of his training programs."

Hashizume traveled to Auckland to run the infamous 22-mile Waitakere Mountains course that once reduced Snell to tears. He also tackled the original hill circuit. "It was steeper than I expected," says Hashizume, who now lives in the Twin Cities and maintains a Web site that promotes Lydiard's training methods (fivecircles.org).

While New Zealand runners no longer rule the track, they have continued to excel on hills. A native of Wellington, Derek Froude followed Lydiard's principles with zeal. He ran a 2:11 marathon, and in 1990 became the first person to break 60 minutes in the Mount Washington road race. Froude clocked 59:17 for the 7.6-mile course with "only one hill," as participants like to say.

That record lasted until 1996, when it fell--no big surprise--to a Kenyan. When Daniel Kihara ran 58:21, onlookers termed his effort "awe inspiring." Of course, they had not yet seen nor heard of Jonathan Wyatt.

Last June, Wyatt stormed up the Mount Washington road in 56:41, nearly two minutes faster than Kihara's old record. That's roughly the equivalent of someone taking four minutes off the marathon world record. Wyatt, also originally from Wellington, has won four World Mountain Running Championships in recent years, and deserves to be called the greatest hill runner of all time. When you bear a mantle like that, you get asked only one question: What's your secret? "I think it's just that I love the mountainous trails and have been running hills since I was 13," says Wyatt, 32. "I seem to get stronger every year."

Oh, c'mon Jonathan, that's so lame. I ask him to plumb deeper into the subject, even though Wyatt is one of those plainspeaking Kiwis who would rather run up a mountain than rhapsodize about it. "Relaxation is one of the keys," he says after a long pause. "You don't ever want to go anaerobic. You need to push hard, but not go over the edge. I chop down my stride to become as efficient as I can, and I try to conserve arm energy. I don't think you need to pump your arms to run well on the hills."

Wyatt finished 21st in the Athens Olympic Marathon, a great performance, but not quite equal to the efforts of Americans Deena Kastor and Meb Keflezighi, both honed to an Olympic peak by the hill-training methods of Coach Joe Vigil. "Deena and Meb are always on the hills when they're training in Mammoth Lakes [California], but we even use undulating hills when they train in San Diego," says Vigil. "A quarter mile up, and a quarter mile down."

Vigil has a Ph.D. in exercise physiology, so he views hill training through a technical lens. "We use oscillatory terrain to increase the athlete's adaptation to stress, and to teach a more efficient use of glycogen," he says. "It also gives them a nice reactive power that improves their running economy."

This marks the first-ever use of the word "oscillatory" in a running-training context, but Vigil is a scholar, so he has earned the right. Here's the second use: To improve your strength, endurance and speed, be sure to do hill training on an oscillatory basis. Your running will come alive.

Training Model: Hill Running
Follow these elements of the Wharton Performance Model and you'll be able to climb any hill come race day.
By Jim and Phil Wharton
Some race courses are so flat that bumps in the road are of no concern. Others (the Boston Marathon comes to mind) are legendary for their "heartbreaking" hills. The following tips, which are part of the Wharton Performance Model (see runnersworld.com/wpm for more), will help you climb any hill come race day.

>>Knowing what you're in for--becoming familiar with the course so that there are no surprises--will put your mind at ease, which will help you relax and perform better.

>>Before charging a hill, do a shoulders check. Are they creeping up to your ears? If so, roll them both forward then backward to relieve tension and keep them low and relaxed.

>>If you feel tightness in your quads, gently "kick" your leg back slightly farther than normal at the end of each stride while you are going up. Don't do this on a down slope.

>>When running downhill, instead of landing each stride on the heel, focus on the feeling of naturally gliding downhill--almost in a free fall--landing evenly across the midfoot.

Post 200!

I can't believe this is my 200th post on this running blog. Wow, that is pretty crazy. I'd like to think that I've conveyed a lot of useful information here because I know it has been a huge release valve for me when it comes to talking about my running ups and downs ... sometimes, I think there have been more of the latter than the former.
Tonight was an easy 5K tempo run. I finished in 20:29, which is slower than I wanted. It was a beautiful night for a run. The snow was softly falling but the road clear enough that I was not worried about slipping on black ice. I really need to crank up my mileage because I can tell my base is slipping a bit. There is no doubt my biggest impediment is the lack of a consistent time slot to run. If that darn shower was still open downtown, I could at least squeeze an hour-long run in each day but c'est la vie.

clinic night

We had a nice 4K run tonight. We kept it to the York/Charlotte/University out-and-back and it was a perfect night. It was a bit cold when we started but once we started running it was great. I had the chance to chat with a few of the clinic members about their running aspirations and potential times. We have a pretty quick and goal-oriented group. I didn't check my Garmin when we finished but I'd say we finished pretty close to 21 minutes or so. Everyone should be really proud of the progress so far.

Week IV -- Winter Running

Week II
- Introduction

- Ask about weekly runs? Any stiffness?
- New schedule, explain

- Pace charts

 

How to dress for winter
Key: Layer do not bundle
Your lungs will not freeze, even though you may!

Three layers -- it's all about layering
- Base
- Thermal (or insulating)
- Shell

 

You don't have to spend a lot of money if you target the right pieces of clothing.

Base
Critical. It is all about the wicking.
Keep warm and dry. Think Coolmax, polypropylene, etc
Cotton is out because it holds moisture -- sorry that old, tattered high school sweater should stay in the closet
Remember sweat freezes -- like you need to get any colder

Thermal
Optional – mainly for really cold days.
Polar fleece.
It continues moisture transfer process. Traps body heat.

Shell
Waterproof/wind resistant jacket
Should prevent moisture from getting to you.

Examples:
Cold winter day
Base: Long-sleeve technical shirt, medium-weight tights.
Shell: water/windproof jacket
Really, bone-chilling cold winter day
Base: Long-sleeve technical shirt, long underwear
Thermal: Fleece/technical vest/shirt, medium/heavy-weight tights
Shell: wind/waterproof jacket, wind pants

Nice fall/early winter day
Base: short-sleeve technical shirt, light-weight tights
Shell: wind/waterproof jacket or vest

Other items:
Gloves vs. mittens
-Mittens warmer: fingers together gives greater body heat.
Hats/Toques/Balaclava
-Major (50 per cent) heat loss from head
Wind briefs -- for the guys this is not an option, spend the money

Winter Running Tips
Don't be a hero: -30 is cold enough to find a treadmill
Do not expose skin (remember to pull tights over socks)
Apply Body Glide to any exposed skin
Chapstick
Adjust intensity of workout
Shorten stride to improve footing. Stay loose.
Run a loop on the really frigid, windy, icy, snowy days so you can head for home if it gets too bad.
Reflective gear -- buy extra strips if your jacket/pants don't have enough reflective gear

Head light -- I don't use one but they may work
Speedwork indoors
Steady pace – no quick accelerations or stops
Drink – keep water bottle under jacket
Get out of wet cloths quickly
-drop body heat and could trigger hypothermia
Second Cup Clause: Drink warm coffee/tea/anything to warm up core after the run

A sick day, a few snow days, a cold day ...

Excuses, excuses. I bailed on four runs last week so I only got out on Tuesday and Sunday morning. that is not what I had in mind when the week started. I wasn't feeling well on Wednesday once I finished work and the snow was piled up too high to run on Thursday or Friday. I was all set to run on Saturday evening after the girls were asleep and then I stepped outside and the frigid minus-35 made me think better of it. So I braved a 9K with the RR clinic on Sunday morning, it was a comparatively balmy minus-15 or minus-28 with the wind chill. I ended up running a few extra kilometres trying to find a few who had wandered off. I'm trying to post a version of the run but because my new computer doesn't have my Garmin installed, I'm having some troubles. If you copy and paste this link: http://www.gmap-pedometer.com/?r=659099 into your browser, a Google-pedometer map should appear of next week's 9Kish run. It says it's just under 9K but G-ped is not 100 per cent accurate, plus we could always add 200 metres if we're a tad short. I just want to make sure people have a copy before we run on Sunday.

Tuesday night clinic notes

(For new people just checking this site. I do my best to post my speaking points for our weekly running clinic. These tend to be bits and pieces that I've acquired from different running magazines, Internet articles, tips along the way or just speaking to a lot of runners over the years. It's meant just for some basic information purposes and is not meant to be some Pulitzer-winning blog entry.)

Running Room – Week Two: Goal setting and program design

Goals
Having goals is key
Goals can change as needed
Pick short-term and long-term goals

Five Golden Goals
Long-term dream goal
Dream goal for season
Realistic goal for season
Self-acceptance goal
Daily goal

Goals can be weight, speed, distance, races, events, running with friends

SMART Goals
Specific
Measurable
Achievable
Realistic
Time

Record your goals
Set up a running log or a computerized running diary
Include distance, time, how well you were feeling, stretching, etc.

Modify your goals

Tell people your goals

Enjoy the journey - Running must be fun or why would we do it?!
Make sure that the goal you are considering is something that you would enjoy working towards and accomplishing.

Weekly training time needed - Be sure that you have adequate time to train during the course of the week. Three days a week should be a minimum. Take into considering family, friends and work commitments.

Long-term training time needed - Respect the distance. You need time to properly train. Prior to setting a goal, be sure that there is adequate time in the long-term.

Natural ability - We aren't all Steve Prefontaine or Roger Bannister. Improvement comes quickly and relatively easily in the beginning for most runners. Although we may put forth our best efforts in training and racing, progress doesn't come nearly as rapidly or easily when you've been working hard over the course of months and years. Genetics, the natural ability we are born with, plays a significant role in determining one's ultimate potential.

Be sure that the goal is yours - Pick goals that are suited to you, not someone else. Running with friends is why we typically join groups but don't set goals just because someone else is doing it. Enjoy your Sunday runs but if speeds or distances are getting too long or fast, don't be afraid to slow down or agree to meet for coffee afterward. Stay injury free!

Don't be compulsive - Overtraining is counter-productive to accomplishing your goals. Remember the 10 per cent rule. Remember the hard-easy rule! If something hurts, stop. Listen to your body.

Make your workouts interesting - Don't let it ever get boring. Find a variety of routes, run in different parts of town or surfaces, run for time instead of a specific distance. If things get dull remember to mix it up. Try to cross-train in cold weather (or really hot weather).

Tweaking your goals on race day - I missed out on having fun (and getting my much sought after PB) at a race last year because I didn't adjust my goals to the weather. It was too hot and I sped up instead of slowing down. I just melted three-quarters into the race. You need to pay careful attention to the conditions on any given race day. If you are not feeling well or are just coming through an injury, don't push it. Be strong enough to change your goals even as you approach the starting corral.

Reward yourself for your accomplishment - This always motivates me. If you record your PB, take yourself to dinner or buy a new pair of shoes. If you want to run a marathon, reward yourself with an exotic location? Or two new pairs of shoes! Find something that will motivate you to accomplish your goals.

Developing your training program
Everyone is unique, programs should reflect that diversity
Develop ultimate goal and short-term goals
Follow a program to avoid injury

Build the house
Base before speed
Build a strong base
- one-year of running (for new runners)
- two months of aerobic running
- four to six weeks of hills

Hard-easy principle
Watch out for injuries; listen to body
10 per cent rule
Follow long/hard run with easy/short run
Add cross-training when possible

Design your own training program
Factors:
How much time can you commit
Available facilities
Present level of fitness
Mental demands

How to design your sked:
Pick a distance
How many workouts
Select specific days for a run
Determine total mileage (10 per cent rule)
Determine how long will run (easy/hard)

How long to run
How much free time do you have and how much time can you commit
Mentally fit
Fit and injury free?

2006 Year in Review

I posted the following on the Runningmania.com board this weekend. We were discussing how 2006 played out for us runningwise. I thought it was apropos so I'm posting it on my blog.

I'm a constant analyzer. So I've thought about this question since I ran my last race in November. But to make a very long story (relatively) short, 2006 was my best running year ever. I say that for three specific reasons.
1) Racing: Although I had a disappointing showing in Ottawa, I ended up PBing in the half marathon by three minutes in November. I dropped my 10K PB down by two minutes. I finished first in my age group in New Brunswick's running series. Overall my finest year ever racing.
2) Running for fun/fitness: I started running in January and ran almost the entire year. I'm not sure if I logged more distance than ever before, I didn't do the huge long runs like I would have done in the past for marathon training, but I was out consistently. I'm at my leanest physique in years (although it could be a bit more lean...). I also stayed relatively injury free.
3) Running with the community: Running has always been such a special refuge for me and I've always wanted to find a way to give back. In my own little way, I thought instructing two clinics at the Running Room would help in that goal. I tell every clinic the same thing on that very first night. I'm not the fastest runner, there are others who have logged more races or achieved some amazing feats but I love running, it's a part of my soul and my only hope is that I can pass a long some of that passion. Seeing some people continue from our little 10K clinic to run a full marathon in December for charity or just continue to run every Sunday with friends they've met at the clinic has been truly rewarding.

So for those three reasons, I rank 2006 as my best running year ever.

Windy Wednesday

I'm going to keep this brief, much like my run. I had intended for 12K or so, but I had a crazy busy day at work. I ended up vegging in front of a new episode of CSI: NY and getting out for a quick 5K run at 9 p.m. I decided to turn it into a tempo just to make things interesting. Well, I ended up having three "weak GPS signals" that ended up throwing my first two splits way out of whack -- 4:33 and 3:33 -- and that just meant my run spiralled out of control. I ended up finishing with a ave. 4:10 min/k, which is the range I want it right now but I just felt like I struggled the entire run. I never found my natural rhythm. But hey, I ran. And that is what counts.

Sunday morning Seven

Did 7K with my half-marathon clinic this morning. For the first time, I had Elle in the jogger stroller for the entire run. We started at City Hall and followed along the trail -- in January, which is really odd -- although we did hit a few muddy parts, which made the pushing a bit more difficult. I think the group ended up running at about a 6 min/k pace. It was a great day for a run. There were a lot of faces from my previous clinics out with us, which was also really encouraging. My legs are a bit stiff after two runs in such a short period of time -- finished my Saturday night run at 9 p.m. and started this one at 8:30 a.m.
Oh and that coffee at Read's after was absolutely divine!

Saturday night rain

I got back from my Saturday LSD. Well, kinda. My marathon training schedule of the moment said 14K but I ended up curtailing the run a tad. At around 6K it started pouring and I started to spot lightning in the distance. At that point, I knew I wasn't going to get the full 14K in but I thought I'd run loops around my neighbourhood to see if the weather got worse and if it did I could make a bee-line for home. I ended up running 13K with an average of 4:41 min/K. That is in the range that my program is suggesting. Tomorrow is the half-marathon clinic's group run. It's our first long run and the group is heading out for 7K. If the weather is a bit better, I'm hoping to take Elle with me in the jogging stroller.

I ended up getting out for a quick 6K last night. Nothing special, just trying to log some extra kilometres in my tune up phase.

Two nights in a row, wow, this is a first in months! I'm really easing back into my distance to avoid any potential injuries. I did 8K tonight and if you can believe it I have not poured over my Garmin splits to analyze my run. Am I reformed man? Likely not, I just don't want to humiliate myself by comparing my splits to what I was doing before my hiatus. I know that I did the majority of my kilometre splits in around 4:25, with a few closer to 4:10 and a couple others in the "hilly sections" around 4:30. The icy conditions were quite dangerous. Coming around Case St., I was checking my latest split time and I ended up in a push-up position before I knew what was happening. Note to self: don't check the Garmin while turning on an icy corner.
For the next two weeks, I hope to build up my mileage and keep the speed slow, especially on anything above 10K. I'm going to skip speed sessions at least until next week as well because I'm just concentrating on base, base base. I am really excited about throwing myself back at a marathon. As crazy as that may sound! With the half-marathon clinic and a potential late May marathon, I'm so anxious for a wonderful winter of training.