Times Colonist Part II: Be Like Seabiscuit!

I have admit that I was very disappointed in my race at the TC 10K. I honestly was expecting 40-45 minutes. But I have reconstructed a time line of mistakes and what I learned from them so that I am better for my goal race, the Provo Freedom Run 10K on July 4.

6 days before the race: I decide that my taper will consist of one hard ten miler the Monday before the race and then no running at all for five days. The thinking was that my legs will be fully rested for the run.

3 days before the race: I decide that my race plan will be to run the first 5K slow and the second 5K fast. The rationale is that by purposely running slower I don't risk burning out in the first 1/2 of the race, and I had some fast 5K training runs in the three weeks leading up to the race. If I could save some energy for the final 5K I could rip off another fast 5K.

The night before the race: I decide that my cadences will be 184 bpm for the first 5K and then jump to 196bpm and 224bpm for the final 5K.

The day of the race: I wake up at 6:00 AM for an 830 AM start. There was no rationale, I just couldn't sleep any more...

So here we are at the race. Actually 13000 people is alot more than I thought. I was warming up by running around the block but had to stop when the crowds of runners got too thick to run in. So I decided to walk up to the race start and eventually found a quiet corner where a couple of elite women runners were warming up. You could tell they were elite because they had impressive warm up stretches, cool sunglasses and shiny singlets. That and their race number said "elite".

So with about fifteen minutes to the race start I decided to get to my official starting area before it got too crowded. My race number was green because my estimated finish time was 45 minutes. So I was proud to line up in the green area near the front...until I look around and see just about every color lined up in my area. The nerve! I worked all winter for that race start position and these posers were crowding my space. I should have taken that for a clue.

Mayor Fortin was speaking before the race. Telling lame jokes etc and at one point even welcomed everybody to the tenth annual Times Colonist 10K race...except all the marketing posters, flags, t shirts etc said 20th Annual Times Colonist 10K. I don't think anyone else was listening to him though...

So we counted down the start and off we went. So here is where my decisions started to play a role. My five day taper had made my legs a little stiff. Combine that with a decision to start slow and me forgetting to start my stop watch meant that instead of running the first kilometer in 4:30, I ran it in 6:00! Except I didn't know that when I got to the 1K marker, because I hadn't started my stop watch...I guesstimated that I had run it in 5:00.

Also, I underestimated the size of the crowd. Its one thing to let 400 people run past you at the beginning and then to fight your way past the crowd later like I did at last years Victoria Marathon 8K. But it is quite another problem to let thousands bolt past you at the start and then try to fight your way through them later on. It was a disaster. The course quickly narrowed and I spent kilometer 2-5 boxed in at a 5-6 minute kilometer pace.

I hit the second half of the race discouraged by my time and worn out. I wasn't worn out from the pace, I was worn out by the mental effort of running through crowds. Then my fast cadences started. The problem was that although I had run to each individual song before in training, I had never run to each song in a row for a full sustained 5 kilometers. It became readily apparent that I could not maintain the pace. Unfortunately, I had not put any backup medium tempo cadences in the playlist, so I had to revert back to my slow tempo cadence the rest of the way. I pushed as hard as I could, but could never get into a rhythm. I was happy to cross the line at 48, because it sure felt alot harder than that.

Afterwards I got some advice from my brother Aaron. He races triathlons. First of all, it was nice to have another athlete to discuss the race with. Non competitive runners just don't understand what its like to train for months and then come up with a disappointing effort when it matters. Anyhow, he pointed out that the problem was traffic management and race tactics. Without going into details the new strategy is to attack the first kilometer and then run the race, attacking when the course allows and settling when it doesn't.

Its not my style to run hard at first. I need a couple of kilometers to get loosened up then I take off. But that is what cost me the race. A friend at church pointed out that Seabiscuit was the same way. Remember Seabiscuit? In order for him to race War Admiral, they had to retrain him to run hard right at he beginning. So I have to be like Seabiscuit. I have to train to run hard at the start without dying at the finish.

Times Colonist Part 1

Today I ran my first big race of the year, the Times Colonist 10K. It is a good gauge of how I am doing after my winter training. My unofficial time (i.e. my own stopwatch) was 47:10. It was a fairly comfortable run that started out with me getting passed by just about everybody, as usual. The race had almost 13000 entrants so I spent alot of time getting boxed in and trying to politely run through crowds.

I'll post more when I get my official time tomorrow.

Speed Training and Sharpening

I have finally entered the speedwork phase of my training. The mileage is cut down a little bit but the tempo and cadences are definitely faster. The main training days are Wednesday (880 meter or half mile repeats) and Thursday (1-3 miles at six minute mile pace.) These training sessions are done on a treadmill. I am up to 6 half mile repeats at 9.5 mph (6:18 minutes/mile) and eventually will work up to 12 half mile repeats at that pace over the next 6-8 weeks. I can finish one mile at 10 mph and will keep working until I can run that pace for 3 miles straight.

My weekend running (Friday - Monday) consists of 6-14 mile runs with sections run at my goal pace or faster. I also practice my race plan. My race plan is to run the first 4.5km at 4:30 km pace/cadence. The second half of the race will be run at 3:30km pace/cadences.

Its amazing to think that a year ago I was injuring myself trying to run 5 minute kilometers. Now that is a warmup pace.

Run With Patience

Last weekend my endurance base training peaked at 10 miles a day for three days. It is hard to believe that a year ago my long runs were 2 kilometers. While 10 miles was not easy, I enjoyed the challenge.

In particular I was inspired by the following message from Paul found in Hebrews Chapter 12:

"Wherefore, seeing we also are encompassed about with so great a cloud of witnesses, let us lay aside every weight, and the sin which doth so easily beset us, and let us run with patience the race that is set before us, looking unto Jesus the author and finisher of our faith; who for the joy that was set before him endured the cross, despising the shame, and is set down at the right hand of the throne of God.

For consider him that endured such contradictions of sinners against himself, lest ye be wearied and faint in your minds...

Now no chastening for the present seemeth to be joyous, but grievous: nevertheless, afterward it yieldeth the peaceable fruit of righteousness unto them which are exercised thereby."

When I run, I know that my ancestors watch. In particular my Aunt Julianna who died of Rheumatoid Arthritis last year. She was quite athletic until the disease struck her when she was young. She runs with me. My uncle Mike died of a drug overdose in his early twenties. He runs with me. They and others are my great cloud of witnesses.

One of the benefits of living in Victoria is that many Olympians live and train here. It is inspiring to know that triathlete Simon Whitfield, who won Gold in Sydney and Silver in Beijing, will be lining up just ahead of me at both the Times Colonist 10K and the Royal Victoria 8K. Part of the fun of racing here is that you catch glimpses of these amazing athletes running the same race or training on the same trail that you are. With a little more training, I think, I might be able to keep up with them for just one mile.

Life has set before me various races. Some miles are more grievious than others. Yet I run inspired by Christ. He authored the course, trained on the same trails and finished the race. And from time to time, usually when I'm running harder than I think I ought, I catch glimpses of Him running the same mile.

Crowded Treadmills

Apparently physicians like to run marathons. At least, thats the impression I got today at the conference. No less than 3 different presenters "happened" to mention they were marathon runners. One found a way to brag that he was running "Boston" this year, another joked that his best and worst marathon times were in the Vancouver Marathon and the third guy just mentioned running the Vancouver Sun Run. Well you know what they say...the next best thing to running is talking about running...

After the conference ended I had an afternoon to kill so I went to the cardio room here in the hotel. Its a pretty scrub exercise room with only two treadmills. The treadmills had a 30 minute limit. I have to say I hate it when they limit the time on the treadmills but I also understand. Its distracting to run a 10 mile tempo run while looking over your shoulder to see if you're about to get kicked off the machine. Anyhow, I jumped on and ran 3.5 miles in the 30 minutes which is basically an easy run for me as I am recovering from a cold. But right after I started a whole bunch of old skinny guys showed up in the fitness center. They all looked disappointed that the treadmills were taken and so they jumped on the crosstrainer or the stationary bike. I didn't let it bother me as I only planned on a short run anyway. The run felt great and I was even able to run 1/4 mile at 9.4 mph followed immediately by a quarter mile at 10.5 mph, which I could do because I was only running 3.5 miles total.

It will be nice to finish my easy week tomorrow morning with a 5 mile run if I can squeeze it in without getting kicked off the treadmill...

New Year and New Goals!

I know its been a while since I posted. For some reason, I think I always have to post with a picture.

Its the beginning of March and I have a whole new year of racing. I plan to run the Victoria Times Colonist in April. The Provo Freedom Run in July and the Edmonton 10K in August. I will volunteer for the Victoria Marathon Weekend to get a look at the organization of a run.

My winter base training is finally winding down. I am trying to hit 50 miles per week but life keeps getting in the way. I average 40 miles per week with a rest week after every 2-4 weeks of training. The winter base running is 3 long runs of 10 miles each in which I focus on my running form at an aerobic pace. Right now my aerobic pace is 5:00-4:30 per kilometer. I run sprint intervals on a treadmill once per week. The sprints are 4:00-3:30 per kilometer for either 4 X 1/4 mile or 4 X 1/2 mile (I alternate each week). The purpose of the sprints is to increase my VO2 max, condition me to run while uncomfortable and give me the confidence that I can run fast. I run one 8-10 mile tempo run on the treadmill each week as well. This usually involves a 2-4 mile warmup and then running 4-6 miles at 7.5-8.5 mph. This is actually an aerobic run for me in which I focus on running hard even at the slower cadences (176-190 bpm). It is really tempting at the end of those runs to just go hard for a mile or two but discpline is a key to improvement.

I'm in Vancouver tonight, staying at the Fairmont hotel for a conference on chronic pain management this weekend. I'm just getting over a cold so lucky for me its a rest week. I'm feeling way better and looking forward to an easy 4 mile run on the hotel treadmill tomorrow morning. Later...

A New Beginning

I felt a little bit let down after running the Victoria 8K. After planning and training for half year for 40 minutes of glory, life has been a little empty. But I now have another challenge and life is good again. My new goal race is the Provo Freedom Run 10K.

The 10K race takes place on the 4th of July during Provo's Freedom Festival. I haven't been to an American 4th of July celebration in a long time and look forward to spending it with my family. The race starts at 7AM. Last year's winning time was 32:41. I am looking for 35 minutes, and hopefully top 20.

It won't be easy because Provo's elevation is 4500 feet, while I train in Victoria with a whopping 30 foot elevation.

I did get a chance to run the course with my brother last month. He has been a real inspiration to me so it was an extra special run. Besides discussing various weird running styles (Jar Jar Binks, crabwalking) the best part was running down this old lady. We were finishing the last kilometer at a leisurely pace when this short skinny lady passed us. I told Aaron that I usually don't let that happen to me, but since this was a training/social run, I would let it go. Anyway, she got about a hundred yards ahead of us when we decided to stretch our legs a little at the finish. I caught her quickly and savoured the sweet scent of her despair as I dusted her. Yes lady, you really are that slow. Priceless.

Anyhow, the plan is to get my winter aerobic base up to 80km (50 miles) per week by January. Then I'll start sprint and VO2 Max training as well as hill training with my bike. Let the pain begin!