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.
Sunday, April 26, 2009
Friday, April 10, 2009
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.
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.
Saturday, March 28, 2009
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.
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.
Friday, March 6, 2009
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...
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...
Thursday, March 5, 2009
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...
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...
Friday, November 21, 2008
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!
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!
Sunday, October 19, 2008
39:41
Last week was the big race, the Victoria Marathon Weekend 8K road race. It was this years goal race, which means it was the race I was training for all year.
The Royal Victoria Marathon includes a Marathon, half Marathon, and the 8K Road Race. All of which occur on the same day and start within 45 minutes of each other. Last year the downtown was so crowded that some Marathon runners had to park 2 miles away from the start (and finish). The idea of walking that far back to my car possibly in the wind and rain didn't appeal to me so I got a hotel room across the street from the race.
The race started at 730 AM. Apparently that is standard with races, but starting in near dark and the cold is going to take some getting used to. Luckily there was no wind and no rain. The temperature wasn't even that bad.
It was hard to see the start line as there were only some flags on light posts and not a proper starting gate like in Edmonton. I just had to assume I was in the right crowd.
The plan for this race was run the first half at 152 bpm and the second half at 168 bpm. I had set my iTunes playlist to music with a clear beat at the cadence I needed. For example, "Autobots" was perfect for the first half and "Bittersweet Symphony" for the second half. If I was right and if I could sustain the cadences, I should finish in less that 40 minutes.
People run fast at the start of every race. I just have to get used to it. So when the gun sounded and we got going I didn't worry that everybody ran past me. My 1K split time was 5:09. I failed to believe that EVERYBODY can sustain a 5:09 split time for the entire race so I just kept to my plan. Slowly the crowd stopped running past me. For half a kilometer they even kept up. Then the inevitable, epitomized perfectly by the runner I passed who was vomiting on the side of the road less than 3km in to the race. As for me, I was just warming up.
3km into the race I was weaving my way past the crowd. Finally I had to abandon the road for the sidewalk, which wasn't a problem for me since I had trained on the sidewalk anyway. 4km came and I had no problem fast forwarding to "The Field of Pelennor", and picking up the pace.
There is something psychologically satisfying about passing other runners and knowing they have no chance of fending you off. I do feel respect for my fellow runners who are just as dedicated and trying their hardest. I mean, its not like I was winning the race either, not even close (I finished 339th for crying out loud...). But still, I imagine they felt the same satisfaction when they passed me way back at the 1/2 km mark. Except the 1/2 km mark feels like a million years ago as I pass them from behind. A few glance at me as I run past, trying to measure if they have a chance to not get beaten. They don't, so they don't even try to speed up or at least match my pace. Most, though, have tunnel vision, just trying to keep their legs moving without passing out or quitting.
I did get passed at the 7km mark. By a boy who couldn't have been more than 11 years old. I have to admit I was quite impressed. I matched his effort until the last 250 meters when I started my sprint and passed him back. Still though, I couldn't even walk 8km when I was that age....
The finish and final sprint were very satisfying. Just like I had practiced. Thanks to the pacing and the taper I had alot of energy left and passed several others at the finish.
I knew I was close to my goal. I knew that it was only 8k instead of 10k. But I needed a sub-forty. I had to wait until the next day for my official chip time: 39:41. I have finally broken 40 minutes.
The Royal Victoria Marathon includes a Marathon, half Marathon, and the 8K Road Race. All of which occur on the same day and start within 45 minutes of each other. Last year the downtown was so crowded that some Marathon runners had to park 2 miles away from the start (and finish). The idea of walking that far back to my car possibly in the wind and rain didn't appeal to me so I got a hotel room across the street from the race.
The race started at 730 AM. Apparently that is standard with races, but starting in near dark and the cold is going to take some getting used to. Luckily there was no wind and no rain. The temperature wasn't even that bad.
It was hard to see the start line as there were only some flags on light posts and not a proper starting gate like in Edmonton. I just had to assume I was in the right crowd.
The plan for this race was run the first half at 152 bpm and the second half at 168 bpm. I had set my iTunes playlist to music with a clear beat at the cadence I needed. For example, "Autobots" was perfect for the first half and "Bittersweet Symphony" for the second half. If I was right and if I could sustain the cadences, I should finish in less that 40 minutes.
People run fast at the start of every race. I just have to get used to it. So when the gun sounded and we got going I didn't worry that everybody ran past me. My 1K split time was 5:09. I failed to believe that EVERYBODY can sustain a 5:09 split time for the entire race so I just kept to my plan. Slowly the crowd stopped running past me. For half a kilometer they even kept up. Then the inevitable, epitomized perfectly by the runner I passed who was vomiting on the side of the road less than 3km in to the race. As for me, I was just warming up.
3km into the race I was weaving my way past the crowd. Finally I had to abandon the road for the sidewalk, which wasn't a problem for me since I had trained on the sidewalk anyway. 4km came and I had no problem fast forwarding to "The Field of Pelennor", and picking up the pace.
There is something psychologically satisfying about passing other runners and knowing they have no chance of fending you off. I do feel respect for my fellow runners who are just as dedicated and trying their hardest. I mean, its not like I was winning the race either, not even close (I finished 339th for crying out loud...). But still, I imagine they felt the same satisfaction when they passed me way back at the 1/2 km mark. Except the 1/2 km mark feels like a million years ago as I pass them from behind. A few glance at me as I run past, trying to measure if they have a chance to not get beaten. They don't, so they don't even try to speed up or at least match my pace. Most, though, have tunnel vision, just trying to keep their legs moving without passing out or quitting.
I did get passed at the 7km mark. By a boy who couldn't have been more than 11 years old. I have to admit I was quite impressed. I matched his effort until the last 250 meters when I started my sprint and passed him back. Still though, I couldn't even walk 8km when I was that age....
The finish and final sprint were very satisfying. Just like I had practiced. Thanks to the pacing and the taper I had alot of energy left and passed several others at the finish.
I knew I was close to my goal. I knew that it was only 8k instead of 10k. But I needed a sub-forty. I had to wait until the next day for my official chip time: 39:41. I have finally broken 40 minutes.
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