Radical Running

Pity Party

2012-01-10T08:56:00.001-05:00

I‘m throwing myself a Pity Party and you’re not invited.

My Mind and Body have agreed to a separation and I can’t force reconciliation, so like the child of divorcing parents, I’m lost in the turmoil of two entities that just can’t seem to get along.

Mind has determined that it has waited too long for its partner Body to get its act together.

Body on the other hand is waffling between non-committal and passive/aggressive behaviors.

So here is their story.

Body had a disappointing watts test just before Christmas on the CompuTrainer. Nothing earth shattering but Mind was very disappointed that Body couldn’t hold up its end of the bargain. After-all , shouldn’t Body be somewhat rested without all that running causing problems.

Mind is very annoyed that Body has become such an attention whore with regular visits to the chiropractor and massage therapist for the past year, then a special visit to a podiatrist, and a new relationship just before Christmas with a physiotherapist. Once upon a time, it was just Mind and Body working in unison.

Body has noticed that Mind on the other hand has been totally stressed out with issues related to changes at work, and a very distressing family matter. Body used to take Mind out for long runs that eased the pressure. Now all Body seems to do is complain about its aches and pains. Mind is not very happy with this relationship dynamic, so it decided that it was time for Body to man-up and get its lazy ass out the door.

The first time outside Body was happy to greet the New Year.

The second time out, Body reminded Mind that it does not like winter or cold or wet.

The third time out, Body said, “You’re asking too much of me.”

Mind withdrew and began reminiscing about the year before and how much fun Mind and Body had in Florida. The reminiscing turned in to a Pity Party.

Mind is determined to go back to Orlando in 2013. Body is agreeable but still needs time to get its act together. Attention-whore Body who doesn’t seem to have enough Friends-with-Benefits has a special electro-acupuncture date later this week. Mind is freaked out by needles but is going all-in to get Body back on the road (to recovery).

Together, they are going to seek some counseling with Coach Gabbi. Wish them luck.

Hard Core!

2012-01-10T06:25:00.000-05:00

Thanks to to Sherry, Mike and the folks at Robyn's Nest Video Creations. Y'all are Bad to the Bone!!

All I Want for Christmas …

2011-12-20T11:25:00.000-05:00

I’m beginning to understand how Grandma felt when she was run over by a reindeer that fateful Christmas Eve after spending half an hour on the elliptical machine yesterday afternoon.

Friday afternoon I had both of my arches taped in an effort to allow my plantar fascia to recover. Each morning I wake up with relatively happy feet. No tender first steps, a very much welcome relief.

So why shouldn’t I be able to exercise?

Last week I had only the right foot taped from Tuesday to Friday. I did 20 miles on the bike trainer on Thursday evening without any problems. So?

Well, the elliptical is different. Or so my feet tell me. Ten minutes in it was bothersome, twenty it had progressed to beyond annoying and at thirty it was screw the cool down – get me off this thing (I did the cool down anyway).

My analysis doesn’t completely blame the taping, it’s doing exactly what it’s supposed to do. I wore my old orthotics in my shoes. I think the combination of arch support and arch support was too restrictive for my feet. So next time, I’ll try 30 minutes without the orthotics and just some simple gel insoles.

When I saw the podiatrist she commented on my high arches and that individuals with high arches were prone to tight leg muscles.

“Plantar fascitis is an overuse injury thought to be caused by prolonged excessive stretching of the fascia. Although the exact mechanism of the injury is still debated, it is most common in runners who have high arches, over-pronate, or have a tight calf muscle/achilles tendon complex.”

Ding Ding! Ding! That’s me!

So I’m updating my Christmas wish list – All I want for Christmas is my two flat feet!

From There to Eternity

2011-12-15T08:25:00.000-05:00

Wow, it’s almost the end of 2011, and I must admit I’m really looking forward for it to be over.

Sitting on the sidelines watching the world pass you by is not fun. I’ve been up and down, excited with what feels like recovery, dismayed by setbacks, and sidetracked by unexpected family issues.

My Plantar Fasciitis is getting better, I’m creeping towards recovery. As the PF got better it was easy to identify a secondary issue with my feet. After my annual physical this week, my GP referred me to a podiatrist in his building. Her diagnosis was painful piezogenic pedal papules. Essentially, I have smashed and mashed the fat pad in my heels and the damaged fatty tissue has encapsulated itself in scar tissue. The sensation is like walking (since I’m not running) with stones in your shoes right underneath your heels.

The good news is that it’s treatable, first with ultrasound and if that isn’t totally successful then adding a steroid cream to the ultrasound gel and finally (and only if I can get assurances that it won’t limit my ability to run long distances) there is the option for (painful) injections in to the heel to break up the scar tissue. I’ve engaged a very well respected and knowledgeable physiotherapist from our community to mange my treatment program and he’s already determined there are biomechanical issues that need to be addressed to prevent further recurrences of this type of injury. We’re also going to address my chronic muscle tightness and hopefully resolve my predisposition to leg cramps. That is a Win/Win offer I can’t refuse.

While waiting for my feet to recover, I’ve been in the pool and am getting closer to swimming my first lap. I’m encouraged by those non-swimmers like Mel who have gone before me and successfully made the transition to triathlete.

I’ve worked out most Thursday evenings to ergVideos on CompuTrainers at Multisport Zone with my cohorts in the Balance Point Triathlon Club and occasionally made it in to the gym at work to spend some time on the elliptical to keep my legs moving.

Hopefully I’ll be back on the roads early in the New Year. I was hoping to run a spring marathon, now I’m not sure. I’ve registered for Around theBay in March, I have a grudge match with those hills. We’ll see how that goes.

Have a Merry Christmas and a Happy New Year. Hugs your kids, walk your dog, live life to the fullest. And remember above all else – Take Care of Your Feet!!!

No Hope

2011-11-09T09:15:00.004-05:00

There was no Road to Hope for me on Sunday. No chance to slip into the New York Marathon via the side door before the changes to qualifying take effect. While I've been busy and active the past month, there has been no running, my feet are too darn sore.

After completing the Tornado Fun Run at the Aylmer Police College, I stopped running altogether hoping to recover from persistant plantar fasciitis-like symptoms in both feet.

I've spent a lot of time rolling the bottoms of both feet using a lacrosse ball.

And then rubbing my feet with Zak's Heel Spur cream.

Stretching like a mad man.

Foam rolling like there is no tomorrow.

Cross training on the bike and in the pool.

Shuffling on the elliptical machine.

Planking for #PlankADay

and waiting to heel ....

One Step Closer to the Edge (Updated)

2011-09-26T10:26:00.001-04:00

I’ve been treading lightly lately.

I had to switch shoes for my duathlon because of it.

I’ve tried ice and I’ve tried heat.

Rest days helped but not so much any longer.

Mornings hurt but then things would get better.

Running was never an issue.

Now, the dull ache is almost constant.

I’m still running but not very comfortably. The longer I run, the more it hurts.

My heels feel like they are bruised . This is not good.

So glad, I’m not registered for the Scotiabank Toronto Waterfront Half Marathon in two weeks, so - no harm, no foul.

I am registered for the Road for Hope Half Marathon in Hamilton the first Sunday in November.

My goal is to qualify for New York by running under 1:40. It’s mostly downhill, slippery slope.

Seems to me, I’m in for a couple of weeks of cross training.

Update:I visited my massage-terrorist this afternoon and told him my tale of woe. It has been his experience that my symptoms are due to tight calves and hamstrings. He then proceeded to show me how tight they were, whereas I thought other than my left calf I wasn't too bad. After an hour on the table and a couple of close calls with tapping out most of the pain in my feet has subsided. My heels are tender to touch and I'll still chill out this week by not running too much but I'm hopeful. More hopeful than when I posted this morning.

Lakeside International Duathlon Race Report

2011-09-19T18:45:00.001-04:00

My first multisportevent! I would not have guessed at thebeginning of 2011 that this was even on the radar; afterall I'm still trying tofigure out how to successfully run a marathon. I was exhausted and out of gas in the spring, stepping back in May fromrunning the GoodLife Toronto Marathon to "only a half".

It seems fate hadother plans for me. The first night outwith the Lululemon training group at Gibbons Park, there was Gabbi at thebottom of Grosvenor hill. We chatted briefly about my GoodLife run and mybucket list Goofy Challenge. She askedwhat I was doing next. "Resting, Ineed a break." Eighteen straightmonths of marathon training and I was burnt out. Gabbi suggested it was time to startthinking about swimming, I was sort of thinking about swimming but over thewinter. We made plans to email detailsand my life as a multisport athlete began.

I remember my first40km ride from Bellamere on my mountain bike and how wobbly my legs were 3kmfrom finishing.

I remember my firstrun at Lakeside on the gravel road and discovering two dozen turkey vultureseyeing me in the early morning sun.

I remember going into Cyzzle Cycle with my old (really, really old) English racing bike andSignan's excitement at what he could do for me. And then after proudly takingit out to train, having everyone pass me on the hills in Komoka. Sadly going back to see if there were anyadjustments to make, hopping on the trainer and discovering one big adjustment,the bike was fine; it was the engine that was weak.

I watched raceresults every weekend, in awe of the abilities of the Balance Point athleteswondering how they do it. The time, theeffort, the commitment, the amazing results, and finally, it was my turn toline up on the starting line.

Sunday morning inLakeside was clear and cool, there was talk of delaying the triathlon startuntil the temperature reached 8C. Arrivingbefore sunrise, I picked up my race packet, got marked up and set up in thetransition area, all things that I’ve never had to do prerace. Gabbi led me to a spot for my bike, my “roommate” Erita Smit was the eventual women’s duathlon winner. She commented on how I had, “The best spot”on the bike rack close to the stanchion.

Time to get the showon the road so to speak. I followedAmanda out to warm up on the bike wearing a long sleeve shirt. It was cold and I could feel my back tightenup just a bit. I wasn’t overly concernedbecause once the sun was up high enough there would be plenty of warmth (or soI hoped.)

The “mandatoryprerace meeting” had started as I made my way back into the transition from mywarm-up. I changed in to my race shirtand put on my lightweight racing flats for a quick run warm-up. Out on the road I knew the Zoot shoes weregoing to be a very bad choice. I have hadquite a bit of soreness in the bottom of my feet after my training runs most ofAugust and things weren’t any better going in to September. My right heel is very sensitive to touch andfeels quite bruised. For the most part,once I get going, I’m OK and it certainly hadn’t affected my ability to trainor race. Today, the gravel and largerstones on the road were just a bit too much and I opted to wear my trainingshoes and older orthotics. Back in totransition to switch shoes and make a quick port-a-potty stop.

I had to keep lookingaround to figure out where the starting line was located. I’ve never had that problem before, Icouldn’t tell, there wasn’t a stream people heading anywhere. I made my way to the road and saw theduathlon start sign and maybe 10 people lurking in the vicinity. What I didn’tknow was the duathlon was capped at 50 people. While milling around I remembered that I needed to flip my Garmin overto multisport mode. There was anincredible casualness about the whole starting area that I had neverexperienced before. Graham and Roy were on the sideline at the start jokingwith me keeping everything light and loose. I was mentally listing off all thethings I needed to remember about transitioning, mounting, drafting or moreimportantly not drafting, and dismounting.

Our starter countedout the time; 30 seconds, 10 seconds, 2 seconds and finally the air horn to getthe show on the road. My race plan wassimple, keep the run controlled. Do notgo out too fast. Remember, it’s anendurance event. I consciously held backand didn’t look at my watch. My focusword was “control”. Keeping itcontrolled, through the first kilometer it felt slow, I opened up just a bit toget through some traffic, used the slight downhill’s to keep loose. Making the turn, to go up the hill to theturnaround I was about 12^th. Sam was at the water-stop, Always good to see familiar face. The hill felt good, I opened up againon the downhill and moved up a spot and eased back again on the run back in tothe 5km turnaround. I remembered toalternate water and Heed early, not too much but I knew fluids early work muchbetter than emptying the tank and getting in to trouble.

I counted noses atcoming in to the turnaround, it was strung out, I wasn’t quite in to the top 10and I wasn’t going to attempt to push up the 75 meters that would get me there.

One more time up“Sam’s Hill” and the 7.5km turnaround, I moved up a place and though I thoughtI had had comfortably stretched out my lead over the runners behind me untilthe last 200 meters. Seriously, ifyou’re going to sprint to make up a place that early on, I’m going to give itto you, particularly if the word of the day is “controlled”.

In to the transition,hit my lap button and holy heck watch out for the triathletes that were gettingout of the water and running in to transition too.

First things first,put on the bike helmet. Make sure the number is at the front so you don’trepeat that training accident that caused terminal blushing. Pocketed my gels, and opened up the laces onmy running shoes for when I got back, slipped on my cycling shoes, as I optedto clip in on the course. In training Ihad lots of problems getting my feet in to the shoes with them already on thepedals. Other than the act of actuallyhaving to get clipped in, this seemed like the best plan with my current (lackof) skill level.

During that “mandatoryprerace meeting”, it was suggested to run out a bit past the mount line toallow other competitors some room. I ranout about 20 meters and got as far over to the right as I could. I made eye contact with one rider who wasmounted and let her ride by before I attempted to mount. The plan was to clip in the right side first,so naturally I did the exact opposite, got up a bit of speed and messed aroundwith the right foot before that satisfying “click”. I even remembered to pressthe lap button on my watch to start the bike timer. I was off on my ride.

It was different toturn right at the intersection in beautiful downtown Lakeside, usually we makethe left hand turn and get out of town as fast as we can. It should also be noted that while it may benice to finish on the down hill after the cell tower, the same cannot be saidfor climbing that hill in kilometer two.

Once the “add somemileage detour” was complete it was time to bear down and ride. I was still using my “controlled” plan, savethe legs for the climbs in the second half. Popped my first gel on County Road 92 before crossing 119. Staying focused I was able to hold a paceabove 30kmh for the first 10km or so into the ride, there were lots of peoplepassing me but I wasn’t overly concerned, that was until the turn on to Road 96and in to the wind. I took my second gel just before crossing 119 for thesecond time.

We had one trainingride with an easterly wind and it was miserable, this wasn’t any better. At 15km, Amanda went by. I’m not even sure she knew it was me. She was a study in pure concentration. When the high priced bikes went by I smirkeda bit, there where bikes with back wheels more expensive than my entire ridebut the further we went the more people that went past. In all seriousness, I never passed a singlerider – not a one. This really sticksout in my mind.

Around 25km I checkedmy watch, the screen was blank. I reallydon’t know when it died and frankly other that the thought that “Time didn’tmatter” I just carried on. Gettingthrough the hills in Harrington and on to County Road 6 was tough but not terrible.My third and final gel was opened just before making the turn south. My left calf was twitchy but had been muchworse on other training rides. I washoping for a lift on CR6 but the wind seemed to stay right in my face. Really, a southeast wind? C’mon, that never happens.

I made it to the turnat 30km and back on to County Road 92 and the endless “rolling hills”. I was cold, but not frozen, my hips weretight and my biggest concern was I didn’t seem to be really generating anypower. I spent most of the time in mysmaller front sprocket and tried to keep my cadence up. At this point, it wouldn’t have surprised meto see some kids with handlebar streamers and training wheels go whizzing by,everyone else seemed to be.

I eventually(according to the calendar) made it back to Lakeside, my dreaded dismount andsecond transition.

My wife tookpictures, in one I’m a study in concentration.

In the others I’m anawkward geek but I made off the bike without getting DQ’d. My shoes stayed in the pedals and of coursegot stuck under the bike. I half-carriedthe bike into transition and racked it, then took off my helmet, grabbed myvisor and tied my shoes just not very tightly on to the correct feet.

Out through the outdoor for runners and on to the road.

OMFG what happened tomy legs?

I knew it was goingto take a few minutes, but they were worse than bricks, more like lead pipes. Imade it to the 1km sign, still not easing up. Past the water stop and up and over the bump. Ut-oh! Houston, we have a problem!

I’m prone to calfcramps, I had my quads protest during the brick session after some trainingrides. Never have I experienced myadductors starting to cramp. You knowthat wall we try to avoid during the marathon, well cramping is my wall. I had three kilometers left and while I wasn’tsurprised by cramping I was surprised by what was cramping. Not to discriminate both sides participated.

I shortened my strideeven further.

I tried a couple of“high knees” to see if I could open up the hips a bit and stretch out. Not so much.

I broke every rule Ihave run by this summer and resorted to the Marathon Shuffle

It worked.

I got to the bottomof Sam’s Hill. Sarah was there cheering,she had a sign I think it said “BalancePoint - Death Before Dishonor”

I got up Sam’s Hillgrabbing some water from Sam. I would have stayed to chat but Sam was busy.

Around the sign and2.5 km to the Finish Line and the good news that first half kilometer was alldownhill.

I heel struck everystep of the way down. It hurt like hellon my bruised right heel. I hope Sarahdidn’t hear what I was thinking on the way down

My adductors easedup. I could run- well sorta, kinda, Iset my sights on the back of the person in front of me.

I passed them. And another. For the first time in almost two hours I was finally going pastpeople.

The next guy had a 51on his calf. Buh-bye-bye.

One kilometerleft. Tracy and a huge smile anda high five (just like Reach the Beach)

Paved road!! And grass

And the Finish Line,my mispronounced name over the public address system.

I had no clue abouttime but I did find my wife waiting for me.

And then I found Gabbi(in the no fly zone) I think I squeezedher too hard. She shooed me out of thetransition.

I think some rulesare meant to be broken.

Lakeside International Duathlon Results - 2:37:00 (20^thOverall, 5/7 50-59)
10K Run 45:29
T1 1:01
40K Bike 1:24:35
T2 0:57
5K Run 25:00

Friday Funnies - Hollywood Against Planking

2011-08-26T06:34:00.000-04:00

It's been awhile since I've posted a Friday Funnies.

This is for my #PlankADay Twitter pals Dr Sherry Pagato and Mike Bauman, and I can't forget to mention the Plank Police

Don't let misinformed Hollywood stars prevent YOU from joining the
Plank A Day Revolution

More Cowbell! (2011 Rock the Road 10K Race Report)

2011-08-23T10:03:00.007-04:00

Sunday August 21st was the inaugural Rock The Road 10K. The day started with lots of humidity but no sun and nearly 300 runners on the starting line. With a $3500 purse available the field was fast. What was also fast was the insane downhill start. Somebody should have requested the first band on the course to play Bruce Coburn's - If I had a Rocket Launcher. So many people were checking their watches at the one kilometer mark and downshifting their pace. My watch beeped off the first klick in 4:03, I smirked knowing that I’d started the watch well before crossing the timing mat.

I was running with Chris P. with hopes of finishing in under 46 minutes in what would be my fourth 10km race. Back in June, I had crumbled after a great Toronto GoodLife half marathon and finished my second Guelph Lake 10K in just over 47 minutes. This time around, I felt strong and in control. The second kilometer was weaving through slowing runners as the race was settling into a rhythm. Still on a bit of downhill along Richmond past Windemere and the over the bridge. We were slower at 4:10 but still well under my goal of an average pace of 4:30.

Rock the Road 10K Elevation

Rock the Road Map

Approaching the 3K mark, the downhill portion of the course was done as we began a slow climb towards Regent Street. This was the only "hill on the course. Chris backed off at the top of the hill while I was still feeling good. I made the decision to keep opening up and pressed the pace along this short but flatter section. On Friday morning, I had worked on my race plan by running the Regent/William/Huron/Adelaide section at close to race pace

The section along Regent Street flew by and in no time I was cruising down the hill on William at Cowbell Curve and the 5K mark. Runners Feed Coach Guy Shultz was standing in front of the race clock, he looked at me, then back at the clock and incredulously back at me. The clock showed elapsed time of around 21:30 (my watch was 21:19). I had just PB'd my 5K time by over 20 seconds!

The second half of the course is technically a bit more challenging. While the first half of the race is an amazingly fast net downhill, the second half is a sneaky continuous climb all the way back to the finish.

Hatless at 7km

Since I was familiar with the terrain along Adelaide I pushed my pace when I could. I was sure that I would see my wife was across the street from the 7km water stop snapping pictures. While it was humid, there was no sun. I decided that I no longer needed my hat. Handing it off to a volunteer, I thought I made it clear he could give it to the “lady across the street in the dress”, I never saw my hat again. Sorry Canadian Running Magazine, it was a good hat. I may have to do next year’s Marathon Quest to get another one.

Missed It By That Much

After a quick high five with the police officer controlling traffic at Adelaide and Fanshawe, it was time to push in the last two kilometers. I could see a runner in front of me who I guessed was in my age group. As I was trying to close the 100 meter gap, he surged up a bit of an incline. I pressed but didn’t have enough left, kilometers eight and nine were my slowest. I couldn't close the gap until we got within 500 meters of the finish. Narrowing the gap to less than 50 meters I opened it up for the finish. Leaving that final surge just a bit too late to account for the double-turn jig-jog in to the finish I wound up 3 seconds behind my quarry and fourth in my Age Group.

Rock & Roll

My goal was to break 46 minutes, I wanted to see my finishing time start with the numbers 45, and hoped for maybe a 44. When I eventually looked at my watch it said 44:16. I forgot to stop it when I celebrated crossing the finish line.

It seemed like it took forever for Sportstats to print out the results. I shattered my goal. Chip time was 43:24.9. A three minute PB and that my Friends truly Rocks the Road!!

Are you kidding me?

Life is a Beach (2011 Reach the Beach Race Report)

2011-08-16T06:50:00.001-04:00

It had been a strange week, I haven't felt quite right but nothing seems to be wrong other than a noticeable lack of energy. I've been on the early shift at work for the past 4 weeks getting up at 4:30am to be at my desk for 6:00. In order to get 8 hours of sleep I have to grab 6 hours at night and another 2 in an afternoon nap. I've got another two weeks of this before I get a week off.

So I wasn't expecting too much from this race. When I realized I forgot my watch I wasn't the least bit disappointed. I had wanted to try and see if some of the articles that I've read indicating that looking at your watch can slow you down by getting you to run within your known limits.

The race had a bigger starting field than last year and it was chip timed. This allowed the race director to get the 5K runners up at the front of the starting chute and the 2.5K runners at the back. It was so much better organized not having to watch for kids sprinting the first 200 meters at the start.

In hindsight, I probably went out a bit too fast. Starting too fast is not unknown to me, in shorter races I do it quite a bit. This year, when I hit the hill I was running pretty much by myself. I really didn't feel strong on the hill this year. The eventual winner of my age group went past near the bottom and I wasn't able to slide in to his pace and join the other two runners with him.

Reaching the top, I used the flat out and back mile to recover before attacking the downhill. The women's winner passed me up on this top portion. I couldn't match Brittany's pace either.

The downhill went well. Climbing a steep hill is nothing compared with trying to run controlled down a steep decline. I really wanted to catch the guy ahead me me who was braking with every heel slam he took on the way down. I closed quite a bit on him but couldn't reel him in on the flat.

One more small bump before a couple of tight turns before the final 200 meter straight-away. I got passed a couple of more times but had nothing in the legs to try and fight for position. I felt flat the whole race, my form was good, my turnover was good, I just felt like I couldn't shift in to a higher gear.

I finished in good form and smiling. I really didn't have to kick in like last year. I also didn't look at or for the clock at the finish as I made sure I ran across both timing mats.

Checking the results, I finished 25th overall. The 24th male finisher, and 3rd in my Age Group. My time was 21:42:05, which is a 10 second PR over last year.

As bad as it felt, it was apparently a good run.

When Life Gives You Lemons

2011-07-07T14:57:00.003-04:00

Sorry for the prolonged absence, I see a few of you have been peeking in occasionally looking for an obituary. I’m still to be counted among the living, life butted in the way of blogging for a period of time and something had to give so writing about not running seemed like the logical thing to give up.

I planned on taking some downtime after the half marathon in Toronto to recuperate. While very pleased with the result of my race, I knew that I needed to cut back and let my body recover.

That decision was proven correct when in a fit of euphoria I decided that I might as well race a 10K event in Guelph on June 5th. I had nothing in the tank after the first couple of kilometers. I finished third in my age group and 22nd overall with a 47:09. My race goal was to run closer to 45:00. No big deal, I scored a lightweight New Balance hat for the Age Group placing.

There was a fantastic opportunity presented to me to participate in a newly established local training group organized by Brandan Laan and Guy Schultz. The group meets twice a week. Wednesday nights are speed work and Sunday Morning are reserved for a longer run. Each workout has drills, and a core strength component. Brandon is populating a new web resource at http://runnersfeed.com/

In addition to gearing back the running for the summer, I’ve been trying to join a triathlon training group twice a week. I’ve rebuilt my vintage Raleigh Carlton Corsair in to a 22 pound speed machine. It is a much better road ride than my hand-me-down Trek mountain bike. At some point in time (ie: sooner as opposed to later) the plan is to get me in to the water and practicing my swimming. In my case the word practice is the same as learn. I swim like a cat thrown in to a bathtub of cold water.

Prior to getting heavily in to multisport training, I availed myself of a Groupon for a Summer Fitness Analysis at MedPoint. The Groupon entitled the bearer to a Bod Pod Gold Standard body-composition test, a gait scan and analysis, a nutrition analysis, and a 30-minute consultation with the fitness director.

I discovered I’m an inch shorter than what it says on my driver’s license, I have 22% body fat, and confirmed I’m a late stage pronator. I opted to pursue some additional nutrition counseling. I have found it difficult to back off training and balance my nutritional input. While all-in-all I’m doing an OK job of it, I really feel that I need to tweak how and what I eat to increase my lean muscle mass and lower my overall fat percentage. I’m constantly finding myself hungry and I know most of the issue is when and what I’m eating.So that’s what I’ve been doing while not writing, or running. The good thing about life giving you lemons, is that lemonade can be very refreshing

Friday Funnies - How To Tie Your Shoe

2011-05-27T19:52:00.002-04:00

Who knew?

Showtime!

2011-05-17T18:49:00.002-04:00

Remember January?

Lots of talk of New Year’s resolutions, goal setting, race planning. Pouring over calendars and searching websites. One thing became quite clear, May 15th was the day.

I wanted to go back to Toronto and rerun my fall marathon. I knew I could do better.

Disney gave me hope and Around the Bay provided a reality check.

So I adjusted my goal, and ran a good Half Marathon on home turf. It confirmed I made the right choice in stepping back. It was a hard decision, and I had a difficult time coming to terms that is was the right one.

I had a visit with my chiropractor mid-week to tweak on prerace issues, we discussed my sore lower back and calves. She did a quick Trendelenburg test. I thought my aches and pains were a glute problem, her diagnosis was my SI joint. My hips were out of alignment, not significantly but enough. After adjusting my sacroiliac joint, she went to work on my right calf. It hurt so much, I had to concentrate on not reacting and be so careful not to mule kick her into the middle of next week. Not even my massage-terrorist inflicts the kind of pain I felt this time. Keep stretching your soleus was the only parting advice she could give me.

I couldn’t figure out what to pack on Friday. The weather forecast had it wet and cold, I deferred my packing until Saturday morning and didn’t take anything long sleeved for running. I did remember a pair of wind pants and those were the only long pants I packed.

The trip to Toronto with Gillian and KO was uneventful, especially when Brant took over mid-way. We were able to check in when we arrived at the hotel and then grabbed the shuttle bus to the expo.

The expo was smaller than in the fall. Not as many exhibitors, nothing really stood out. We did the traditional meet and greet with John Stanton and picked up our pace bands. At the iRun booth , I met Lisa and Brock. You can read about Brock’s running makeover here.

I stopped at the Run for Japan booth, made a donation and they thanked me by offering me a shirt for my generosity. I didn’t realize they were raising funds by selling cotton and technical T’s. I really liked one of the technical shirts and the volunteer had to rather sheepishly tell me that they were $30. I quickly topped up my donation and will proudly wear that shirt as often as I can while training. If you haven’t made a donation to Japan Earthquake Relief please consider helping.

It was raining harder when we were finished at the expo. After the shuttle back, we decided not to go back to the hotel and grabbed a coffee at Second Cup and loitered on the covered patio until close to 6pm before heading over to Joe Badali’s for dinner.

Dinner was a mixed blessing. Our waitress explained, the kitchen was overwhelmed by a large order from group of fifty high school age kids. Our order was slow to arrive and food wasn’t the best. The complimentary cup of coffee really didn’t make up for the overall experience. Still it’s been our traditional pre-event ritual to eat there. We’ll see about next time.

We opted for a cab ride back to the hotel and called it a night. The busses to the start line began at 6am. My plan was to be on the first one, and relax inside the North York Civic Centre until it was time to check my bag and get in to the chute. Gillian was going to take the early bus with me even though her starting time for the marathon was an hour after mine.

In the fall, I discovered that the hotel doesn’t open their café until 6am on Sunday mornings. The staff recommendation was any number of “fast food” outlets within walking distance on Yonge Street. I was up at 4:15 and wandered across the street to the Golden Arched establishment for a toasted egg sandwich on an English muffin, to my surprise that menu item isn’t available until after 5am. I wandered back across the street in the wind and driving rain pondering how anyone was going to run in these conditions. It was not the least bit pleasant and I was a bit concerned after hearing my wife’s description of the weather they had been getting back in London.

A return visit to the Golden Arches resulted in two breakfast sandwiches and a much needed cup of coffee. Back to my room, eating and getting dressed. I went with the same clothes that I wore during the Forest City Half Marathon. No fuel belt, two gels, and gloves. I covered my feet in a thick layer of Aquaphor hoping to keep them from getting waterlogged. My only change was a return to my Zensah calf sleeves, I wore then in Hamilton and cramped near the end. I didn’t wear them for the FCRR Half and had issue at 19km. My calves were already sore, if I could squeeze a couple of extra kilometers out of my legs, it would be worth it. I finished packing up my gym bag with a G2, dry clothes tucked in to a plastic bag, and rain ponchos. Then down to the lobby to meet Gillian.

We were on the first bus to Mel Lastman Square, arriving around 6:40. We went straight to the washrooms hidden in a corner of the lower level of the Civic Center. No line-ups but I had a bit of a wait for the person ahead of me. This particular location was a single-seater.

Gillian and I talked and people watched for another half hour, seeing only a couple of folks we recognized. With about 15 minutes before my start I went outside, pulled out the rain poncho and tossed my bag up to the girl in the truck. It was a steady light rain and surprisingly, the wind seemed to have died down. My dollar store poncho was enough to keep me dry and warm while I figured out where to line-up for the start.

This year, the timing markers were held by volunteers inside the corral. Much easier to see where you should go in 15 minute increments. I found myself just to the left and slightly ahead of the 1:45 Continuous Pace Bunny. I didn’t join the pace group, I was going to use them as a timing gauge as I figured out how my individual pacing out on the course. I’d been finding it took me some time to settle in to a race pace while training and I still wasn’t sure about how my body was going to tolerate the weather or running a second race in two weeks.

The start was like every other start, slow to the line, congested, slow people too far up, fast people too far back. It was a start and I was Ok with the 5:30 first kilometer. What I wasn’t OK with was the 1:45 pace bunny. I was out a bit ahead of the pace group. In kilometer two, he went sprinting by me, bounding in and out of traffic. There are 20 more kilometers to run, you really don’t have to get yourself back on pace in second one. I let him go, and go he did in to the third kilometer. I still held back, not really looking at my watch, just keeping a comfortable pace and steady stride, waiting for openings. Some of the advice I had read online suggested patience when you are “stuck in traffic” hold tight, it will eventually open up, you don’t have to expend extra energy running around people. The advice worked, openings appear, I held my track to the middle of the road and didn’t have to move too much from it.

Ever so slowly, I closed the gap on the 1:45 group. My first checkpoint was the top of Hoggs Hollow. The biggest climb is over at 5km. I was on pace with the 1:45 group and feeling good. Last fall when running with the 3:40 Marathon pace group, I had to hold back at times to stay with the group. This time, I could run how I felt. On the down hills, I opened up and ran with ease. It felt so much more natural. Bob and I had discussed how different it is to run a half marathon. We both agreed that we feel better not holding our pace back earlier in the race, we know we’ll fade, we always fade but we’ve banked time for it.

I made sure I hydrated at every water stop, the first couple were just water and later I went for the Gatorade. I took my first gel just after 8km.

There weren’t a lot of people out support the event along Yonge Street. The Lululemon store had some great signs and there was a good sized crowd at the Running Room as well.

I did end up behind a couple of lovely young damsels one of which was wearing a 2011 Boston jacket. I commented once on how strong they were running. To pass some time, I mentioned that I felt honored to be running with anyone who just competed in Boston. The non-Boston lass said that's why she was running beside her friend, "She's a great runner!." Miss Boston quipped back , "Geez, no pressure from you two!"

At the bottom of Bayview we were still running together, I decided to ask if they had a time goal. Miss Boston had a PB of 1:41 and wanted to try for 1:39. All I could sputter was 1:40 would qualify me for New York. I had to check my watch along here. For the most part, I’d been ignoring it and just running. If I didn’t fade, there was a possibility that I could finish in 1:40. I pressed on using the mantra of “Leave it all out here, nothing left at the end.”

My right calf was really beginning to ache. Not the spasms that precede a cramp, but and overall muscle ache. It was tightening up and hurt but I could still run. I adjusted my pace a bit by slowing down through the water stops and making sure I drank as much of the cup as I could. I got my second gel into me and prepared for the final push through the core.

I lost my pacers along Front Street (Ok they dropped me like I was running in cotton socks) when I slowed through the water stops. I made a rolling pit stop at 19km and walked while drinking to stretch out the calf. I really tried not to look at my watch too much. I knew I had my 1:45, when I thought I had a shot at a 1:40, I was peeking at it a bit too often.

Running up University was tough. The wind was right in my face. It’s slightly uphill and that damn legislature building kept moving further and further away. It seemed endless. Anyone who has completed Around the Bay knows this feeling. You can see Copps Coliseum from 4km away and it seems to take forever to finally reach the finish. I was fading, I was prepared, “Leave it all out here, nothing left at the end.”

Finally Queens Park. The victory lap, a loop around the park to the finish. The final 600 meters and I was still running. I still had something left at the end.

I used it, all of it.

1:42:06

My best time before 1:44:4

If it hadn't been for the wind that last little bit ...... then again, maybe that wind was behind me earlier.

Friday Funnies - Stop Teasing

2011-05-06T06:39:00.000-04:00

This video has shown up in my friend feeds far too many times not to share. If you are one of the 5 million people that has already seen it, move along. For those you you that haven't, enjoy!

Just Out of Reach

2011-05-02T16:19:00.002-04:00

I was certain that I did not want to run the Forest City Road Races Half Marathon two weeks before the GoodLIfe Toronto Marathon, but when I decided to take a step back from running the full and I added this race to my calendar.

Our training group has been running the race route during our Sunday long runs. It’s a bit meandering at times, particularly when you come out of the park and head in to Old North but all in all the course has a little bit of everything.

My game plan was not to have a game plan and over-think this run too much. It was an expensive catered training run with a bonus cotton long-sleeve t-shirt. I contemplated any number of pacing strategies, none of which would result in anything close to a PR. Like any race, you just sort of take what the day offers.

I was up early to eat and theoretically get organized. I didn’t do any prep work the night before. The weather had been so unsettled, I figured that I’d make my clothing decisions once I had been outside to go pick up a coffee and breakfast sandwich from Tim Horton’s. So at 4:30 in the morning, the ground was dry, the temperature in the high 40F’s to low 50F’s. (9-11C for those of you born after metrification) The forecast was calling for some rain between 8 and 11 am. The radar show isolated showers without much accumulation. I opted for shorts and cycling jersey with no hydration belt. I tossed three gels in the back pocket of the jersey and would drink from the aid stations.

Packed up and ready to go, I decided to grab a couple of transparent garbage bags. One for the starting line in case it did rain, and I pulled my race bag apart and put all my dry post race clothes in it. While we had a “tent” for our running clinic I didn’t trust my post race comfort to chance.

Around 7:30, I arrived at the park, found our “tent” and discovered that it was a lot cooler and windier than it had been earlier in the morning. I contemplated putting on a jacket and wind pants, while I was wrapped in a blanket waiting to walk across the park to the starting line. Gillian was feeling the cold as well, and borrowed a spare pair of gloves. In the end, we stuck with our original clothing choices, hoping that the 10 degrees that you warm up while running were enough. Paul, one of the owners of Runners’ Choice and Half Marathon clinic leader cautioned us on overdressing, we’d be warm enough once we started moving.

Once on the starting line, and sheltered by the other runners, it didn’t seem quite as cold. Gillian passed off the gloves and I kept mine on.

The start of the race has many quick turns before we finally get to Queens Ave and some straight road. Congestion wasn’t too bad and Gillian and I eased off a tiny bit when she checked her watch and saw a 4:40min/km pace. (For those keeping score at home a 5min/km pace is equal to an 8 minute mile)

There was a group of four or five guys ahead of me having an animated discussion about what they were doing and I heard “five minute pace” mentioned more than once. Checking my watch, I saw my current pace was 4:56. I had my race plan.

Three weeks prior, on the first warm spring day, I had run 10km at a 5 minute pace. I knew I could get halfway through the race at that pace. Could I get further, I’d know more in an hour.

The group wasn’t really five, it was four and I was quietly tucked in behind them about 10 feet back. Judging by the amount of conversation, they weren’t pushing the pace beyond their abilities. The other nice thing is they were consistent. Any time I checked my watch, the same 4:56 was there.

As we were leaving the University along Sunset , I saw KO and waved to her. I could manage a quick, “I’m under five” as we ran past her and towards the park. We ran through our mile repeat markings painted in bright orange on the path and I thought to myself, “I’ll be back”. We loop this part of the course. You could see the 7km marker and then the 18km marker not too far apart.

At 8 km, we leave the park up our first sustained hill. Just up the hill, another running friend was cheering on the side of the road. I think we surprised each other as I ran past. It had just started to rain enough that my shirt was getting wet.

My Pacers Kevin & Scott

As our pack finished the climb and settled in to running the streets of Old North, I thanked my pacers for their consistency. They good naturedly encouraged me to quit drafting and take the lead for a bit. I countered that perhaps leading them for the last two hundred meters of the race could be misconstrued as cherry picking. More importantly, the rain stopped.

At the 10km mark, one of my pacers said his good-byes to the group. Since I had been running from behind, I had no idea he wasn’t wearing a race bib. The group was now down to three, two pacers and me.

Three more kilometers took us to the next challenge, the hills along Windemere. We were still booking along at pace and at one point I even considered pushing up and leading for a bit. I held back and kept it nice and even, focusing on form and arm swing. As we made the turn on to Richmond and started heading back to the University, my pacers seemed to pick it up just a bit. The gap wasn’t large but I was falling back.

There is a sneaky little under the bridge loop at Ross Park that provides the Race Director a street crossing with having anyone manage traffic. Entering the path to go under the bridge was Graham, recently back from his Boston Marathon. Graham was going to run Gillian in the last 5km. A quick waist level high five and off to the University Gates.

My pacers were maybe 30 feet ahead of me now. I didn’t go after them, content to keep them in my sight.

I went past KO for the second somewhere between the University and the Park, I muttered something about “still just below five”. Through the park, I saw Graham’s wife Dianne, and Beccs was cheering around the 19km mark.

I wasn’t running out of gas but I was beginning to tighten up. My right side seemed to be most affected, starting right at the belt line of the lower back, through the hamstring and in to the calf. That familiar little hitch, I adjusted my stride knowing I wasn’t going to be able to open up. I also knew that any chance of a PR was slowly slipping away. Out of the park at Ann Street and down Talbot, I watched my pacers 100 meters ahead, then they made the turn at Central and towards the Park and finish line.

I muttered to myself about my stupid body and continued to work the nest pace I could manage. A couple people passed me but not too many.

I was close to cramping along Wellington, made the turn on Dufferin and saw the clock approaching 1:47. Waved to Dan in the announcer’s booth and heard my name as I crossed the line. My official chip time was 1:46:47 (my Garmin 1:46:49) and my pacers finished in 1:45:30 a 5:01 pace

A medal hung around my neck, a bottle of water, and trip in to the food booth, all in quick succession. Out of the finishers’ tent and it was raining, not a gentle sprinkle but a cold torrent. I was cold, a shivering, not a happy Jeff cold. But I was done. No running in the rain. What a misery that would have been.

I didn’t get a chance to see Gillian finish, she PR’d in 1:51:18 She’s a natural 5:20 runner, she finished with a 5:19 pace. Graham paced her in those final 5km. She will, without a doubt, break the 4 hour mark in the Toronto Marathon in two weeks.

What about me, what did I learn?

I learned I made the right call. I’m not ready for another marathon. My conditioning for a full isn’t there, and my body isn’t ready for the distance. There is something “out of whack” in lower body, from my lower back down the entire kinetic chain. My calves may not be the issue but the result of a different problem. Precisely what is wrong, I don’t know. I guess I’m a work in progress

Friday Funnies - Koodo Yoga

2011-04-28T17:57:00.002-04:00

Twitter has been abuzz since "@OMGFactsSex: 66% of runners think about sex while running; only 8% think about running during sex.” That number jumps to 99.9995% in yoga class. :/

Walk in the Park

2011-04-27T08:11:00.002-04:00

Back in the fall I had pretty much decided that I wasn’t going to train outdoors through the winter. I was going to complete the Goofy Challenge and then take some down time, maybe run a spring half marathon.

I bowed to peer pressure. My friends were trying a new training program. Everyone was excited to resume training. Some of them were running the Toronto GoodLife Marathon with its new spring date. I desperately wanted to rerun that course, getting a do-over was my sweet revenge.

I came back from Orlando invigorated and jumped right back in to training. Everything was going well; I took it easy at the beginning. Long runs in the cold were fun, but the winter just wouldn’t end. It stayed cold, really cold, then cold and damp. Long runs got longer, I got slower and discouraged. I skipped workouts, went to the gym, and did my own thing.

Around the Bay was a disappointment. The weather never got any better in April, and I felt worse in the cold. I’m not sure which hurt more, my body or my head. I was struggling on every long run, over and over I would tell myself, “Your done kid.” I had to shut down a 35km training run at 26km when my knee hurt too much to continue. Walking back to my vehicle, I had lots of time to think. The walk was familiar; it was the same place I had to walk when I injured myself in July 2009. Due to a problem with my left hamstring, I lost the summer of training, my first attempt at a 15km race and any hope of my first half marathon that fall. It was the same knee and the same type of pain. Déjà vu all over again.

Back in the fall, Bob had opined “I AM NOT A MARATHONER”. There are many times I feel the same way. This training cycle, I wasn’t as prepared to commit and while I can’t really say that I over extended myself, I certainly feel like I over did it.

I did the right thing shutting down the run when my knee hurt. Luckily, I escaped repeating that injury. I’m still struggling with an annoying problem with my piriformis irritating my sciatic nerve. It’s at it's worst when it’s cold and damp.

Going into May, I’ve made a couple of decisions.

First of all I will not be running the Toronto GoodLife Marathon. I have come to terms with how I’m feeling. I won’t attempt pushing myself beyond 30 kilometers, and I refuse to walk through another event if I can help it.

While I feel that a marathon is out of the question, I don’t feel the same about stepping down to the half marathon. In fact, while I suspect that a PR is out of reach, I’m confident that on a good day I might make a respectable showing.

And since you can’t have enough cotton t-shirts or expensive training runs, I registered for the Forest City Road Races Half Marathon this weekend. I’ve run the route a couple of times now in training, nothing too treacherous. So, off I go on a moderately expensive training run this Sunday. Given my rather uncooperative hips and hamstrings, I’m not sure what I’m actually capable of achieving. In my head, I’m thinking 1:50. Seeing as most of my training runs have been struggles to maintain a 5:30min/km a 5:12 pace seems sluggish enough. A year ago, I bumbled across the finish line with 4:59 pace in my first half so really, what’s the fuss all about?

Headspace.

My head is telling me, I can’t do this and my body is listening. Or is it the other way around? I don’t know anymore. Either way, I’m telling them both that May 16th is rest day. Time to give them both a well deserved break.

Maybe we’ll go for a walk in the park. Just for old time’s sake.

Friday Funnies - Good Friday Edition - Rock Your Body

2011-04-22T13:06:00.002-04:00

I Don't Know What Else to Say

2011-04-19T15:16:00.010-04:00

I nearly broke down watching Kim Smith's performance in yesterday's 115th running of the Boston Marathon. I saw her first stumble around the 15 mile markers. I knew exactly what was happening to her. I've been there, not once, not twice, but too many times. The spasm in the calf, out of nowhere. The attempt to change stride to keep it in check. The undeniable fear in the pit of your stomach, that once it starts, there is nothing you can do about it.

I feel for Kim. I have experienced how much it hurts to have your day taken away from you. I can only imagine how much more difficult it must be when you are running the race of your dreams.

She sums it up as well as anyone possibly could at the end of the interview, "I don't know what else to say."

If the embedded window is missing heres the link to the video on FloTrack

A second interview went online while I was writing this post. This one feels almost like an ambush of Kim, the interviewer really needs some empathy coaching.

Here's the link to FloTrack

Drier Balls

2011-04-15T10:04:00.000-04:00

I’ve been suffering recently.

While some of you may be sympathetic, many of you are quietly smiling to yourself thinking “Suck it up, Buttercup.”

I tried to get some balance back in to my life by skipping the cardio and doing some weight work at the gym. It was mildly successful. My endurance running suffered but since it was so cold I really didn’t care until I discovered at Around the Bay that my get up and go had got up and went.

My calves were shredded.

My back ached, I couldn’t touch my toes and I have to sit in a chair to tie my shoes.

My neck and shoulders were tight beyond belief.

My body was a single contiguous trigger point from the top of my (bald) head to the tips of my (blistered) toes.

I foam rolled bits and pieces.

I sacro-wedgied my psoas.

I thumped and pigeoned.

I consumed mass quantities of little blue pills.

My chiropractor convinced me of her sole solution with a mini marvel.

My massage therapist ROFL’d while he ROLF’d. He told me I needed drier balls.

Say what?

I mean, here I am lying in my underwear getting abused in some less than pleasant ways and he’s critiquing my nether regions? You’d sweat a little too much to if somebody was examining your tonsils via insertion at the Greater Trochanter.

Apparently in my pain delirium, I misunderstood what he was trying to explain, my issue wasn’t profuse sweating but a fiscal misapplication of my hard earned money.

I need needed “Dryer Balls”.

Well why he couldn’t have just said so.

What’s the Story?

2011-04-05T11:12:00.003-04:00

My running mojo is gone. The more I think about going out for a run, the more excuses I seem to be able to find to avoid lacing up the shoes. For simplicity sake let’s list them here:

A: The weather.

B: Work.

C: I’m tired.

D: I ache.

E: All or some of the above

To an extent, all of them are factors, but I can’t seem to put a finger on exactly what is wrong.

I’m slower than I was at this time last year, and a year ago I was fighting an injury and a cold. This year, I’m healthy and knock on wood, injury-free.

Last year, I ran a sub 1:45 half marathon. This past Sunday, I ran most of the same route and struggled with finishing 22 km. It took me just over two hours and I was a tired, tight, aching mess.

You look confused too!

Looking in to the mirror, I see a very confused fellow looking back.

I came home from the Goofy Challenge feeling energized and renewed. I eagerly jumped back in to training, looking forward to running my first Around the Bay.

There was also the mystery of training outside of the Running Room with a new clinic and group of runners.

The first long run, in freezing temperatures was fun but the “New Relationship Energy” quickly flamed out. I tried to switch things up a bit. Hitting the weight machines mixed in with the cardio helped a bit, but the burned-out feeling really never left. My outdoor mileage dropped to nothing for a couple or three weeks. I wasn’t on a schedule. My training plan did not have a focus. In my head, I kept telling myself, I’d get back on track as the weather got better. The weather never got any better and neither did my focus.

I could run a half marathon this weekend. I won’t. There’s no use paying for a training run. I’m not race ready. I could run it as a 10K that was always a thought in the back of my mind. Run a couple of really fast 10K’s and validate all that speed work prior to the marathon in May. That’s not going to happen either.

Sunday’s schedule has a long run somewhere between 26 and 30 kilometers. I’m dying at 11km in the cold, granted it was after racing the previous weekend and not running again all week because "Insert Previous Excuse Here"

Forty Days has arisen again, it’s now less than 40 days to the GoodLife Toronto Marathon.

I’m not ready and I’m not walking another marathon. A sub-four hour challenge seems out of the question. My head is out of the game and this winter seems like it’s never going to end.

I’m not running, although I am running out of time.

Where's Spring?

2011-04-03T14:35:00.001-04:00

The sun may be shining but I'm freezing on my long runs. Today was no exception, KO kept me going on the trip back but it was difficult not to throw in the towel. It started out well, but I can't figure out how to stay warm. Overdressing isn't the answer and wearing less is really not working. All things considered, it's really not that cold, some people are out there in shorts.

I really don't understand why I can't keep my core warm. My lower back and glutes are a mess, I'm sure part of my calf problems are sciatic nerve related. I'm stretching, or at least trying to stretch.

Analyze This

2011-03-30T08:03:00.008-04:00

I’ve been doing an inexorable amount of thinking since finishing Around the Bay. How is it that I can train for months on end abusing my body without so much as a twinge in my calves and yet on race day completely fall apart? Let’s go back in time a bit and review some history.

My first half marathon was last April, I ran a 1:44:39. Excellent result, right? Mostly, I felt my calves starting to go at 19km and adjusted my pace, including walking up a slight hill just before the finish to complete the race.

My first marathon was a month later, I finished in 4:27:19, not too shabby for a first timer, except I cramped up at 23 km. My half split was 1:57:12 and I was running 10 and 1’s with the 4 hour pace bunny. My cramping issues became a problem while running up a hill, although I had commented to my pacer that I was starting to have a problem earlier than that. I knew if I tried to stay with the pace group going up that hill, I’d lock up. I still remember the feeling as I watched them disappear over the crest of the hill.

So what did I take away from those experiences?

First, I began seeing a chiropractor on a regular basis. I had an issue with a trapped nerve that cost me valuable training time. While I continued working out in the gym, I only ran once over 30km. I was fitted for an orthotic to help with a constant, irritating Achilles issue that is really a stuck STL joint in my right foot. While better, this problem still affects me. I also began supplementing by daily multivitamin and Omega 3 with Cal-Mag, Vitamin D, Potassium, B12, and CoQ10.

My training over the summer was exceptional. No injuries. Three long runs to Port Stanley all 32km or longer. Unbelievable mileage, high hopes and a most successful training run at the Scotia Bank Half Marathon finishing in 1:50:45. The thought of cramping never even crossed my mind. I was ready for marathon number two.

My GoodLife Toronto Marathon was an epic disaster. I ran with the 3:40 continuous pace bunny. We rocked the first 19 km, but as the group ran down Front Street, I knew I was in serious trouble once my calves began twitching. I came though the fist 21.1km in 1:48:35 but I had already began struggling. I was never so frustrated in my life in finishing that event. I set a PR which still stands by gutting it out to a 4:19:06 finish but I’m not the least bit satisfied with the result.

What stands out in my mind was how tired I felt going in to that race. I may have strained my left side quadriceps in the final speed workout on the track. I had tightness in my left shoulder, an annoying popliteus irritation, again on the left side and while running I felt considerable tension in my lower back. I’ve been thinking that I may have peaked my training about three weeks too early and simply over trained the event.

Given the results, what were my take-a- ways? I attended a gait analysis clinic and began seeing a ROLF Registered Massage Therapist.

My video during the gait analysis showed how badly my left side was locked up. Granted it was a week after completing the marathon but it was ugly, I wish I had a copy of it to show the total lack of movement on the left side, the entire kinetic chain was locked from my shoulder through to my ankle.

I worked on trying to correct my form. I trained by myself for the Goofy Challenge in January while most of my running peers rested their bodies. Work begain to interfere with my training schedule and my long runs weren’t very long. I seriously considered cancelling my trip to Orlando but my wife encouraged me to go and enjoy myself. Take it as a mini-vacation, I needed to relax, the conditions at work were not good and there was a considerable amount of uncertainty in what was going to play out in the new year.

I ran the WDW Half Marathon slowly, finishing in 2:15:22. Wearing Zensah calf sleeves there was no indication of any calf cramping. The next day was the WDW Marathon. Again I took it very slow. My half split was 2:19:37. At the 20 mile (32km) mark I still felt good, so I pushed the pace when I could covering the last 6.2 miles (10Km) in about 56 minutes, finishing in 4:24:38 Not even a hint of trouble with the calves over 39.3 miles in less than 36 hours. Needless to say, was extremely happy and felt I conquered a demon.

This weekend was the Around the Bay 30 km Road Race. My race goal was to validate my 4 hour marathon pacing plan completing the event with an average pace of 5:40/km. I had every confidence that I could accomplish this goal. My concern was the hilly final third of the course. I knew my time would suffer running through the hills so I planned on running by feel and banking some time to offset the hill deficit. That plan worked right up until the end of the first 20km, where my split was 1:49:38. I ran out of gas in the hills and by the time I got to the final 3 kilometers and the cramping in my calves had me walking, I had hit the wall. My 5:44/km pace is misleading as it wouldn’t have held for a full marathon. In fact, I’m quite sure I would have walked off the course and accepted a DNF. My will power to walk another event to completion has evaporated.

So, what the heck is going on?

Denise Jenderzak L.Ac., M.T.C.M writes in her article Runners, Say Goodbye to Calf Cramps, “Pushing the muscle beyond it’s conditioning can lead to cramping. Increases in intensity or duration of activity can cause cramping.” I’m suspecting my conditioning. It’s common thread and now that more evidence is presenting itself, I’m beginning to feel a little more confident in understanding my dilemma.

It is relatively easy to work a hydration plan during training, in fact, I hydrate less on training runs knowing that I cramp. If hydration was my issue, I should easily be able to induce cramping on any run over 90 minutes, which seems to be a threshold number for me.

I’ve addressed any potential calcium and magnesium imbalances through supplementation. I’ve been supplementing CalMag for almost a year now.

Then there is stretching. I’ve done more stretching in the past year than in my life. I’ll do more, I’ll add yoga to the mix and see. Whichever way you look at it, done properly, stretching is not going to hurt me.

So why am I suddenly focusing on my conditioning?

My DailyMile results are interesting.

Overall, things look like they are going swimmingly (for a guy who can’t swim)

However, the overall results are misleading, once you separate the running from the cross training activity.

I really haven’t been doing that much running since last October.

Last summer, I did no cross training at all.

I’m not a winter runner, I said that many times. The cold really affects me and I believe it has contributed to past injuries which resulted in some of last spring’s issues.

So, to answer myself truthfully, “Were you capable of running 20km at a 5:30 pace on Sunday?” The answer is no. I didn’t have the conditioning to do that and get through the hills. I set an unrealistic goal and given my predisposition to cramping actually set myself up for failure.

What’s that mean for the GoodLife Toronto Marathon is six weeks?

That my friends, is a very good question.

My First Around The Bay

2011-03-29T10:36:00.002-04:00

Around the Bay is the oldest running event in North America. “Older than Boston” as their shirts imply. While only 30 kilometers (18 miles), the last third of the course, with its rolling hills takes the same physical toll as most marathons. The added challenge to this event is that it is usually cold and very wet. This year was a bit different, as the wet was replaced with some extra cold. On the plus side there wasn’t a cloud in the sky, the sun was extremely bright.

This was my first time running Around the Bay. The bus left at 6:30 in the morning from London and we arrived at Copps Coliseum just after 8am giving us pleanty of time to get organized before the 9:30 start.

The temperature at the start of the race was about -10C (14F). There are no corrals for the 6000 participants, so we took about 6 minutes to cross the timing mat at the start. The first kilometer took just under 6 minutes, as Rebecca, Gillian, Karen, and myself bobbed and weaved through the pack. The second kilometer was closer to my goal pace of 5:30/km.

The Rebecca’s plan was to maintain a 4:00 marathon pace (about 5:40/km). She’s running Boston in about three weeks and this was a training/tune-up event for her. My plan was to also keep to about a 4:00 pace but I knew I’d have some issues with the hills so. I’d adjust my pacing to maintain about a 5:30 average for the first 20 km and see how I much of the cushion I could carry through the last third of the course.

I had lost contact with the “girls” by the 5km water stop. I also wasn’t paying too close attention and found myself on the opposite side of the road. Originally, I wasn’t going to run with my Fuel Belt, but had a change of heart after looking at the thermometer. I drank from my fuel belt for the first two water stops.

On our last long training run I, tried running in less clothing than I’d traditionally wore on colder runs. My legs, in particular, my hips got very cold in just a pair of tights. More importantly, my lower back got extremely cold wearing just a running shell with a couple of tech shirts underneath. This time, I wore a wind shell pant, with my Zensah calf sleeves, and wind brief on the lower body and swapped one tech shirt for a light jacket to keep my core warmer. I considered wearing my fuel belt under the shell, but found it awkward to get in to the pockets with my gels. I figured that if I put the Fuel Belt on over top of the shell, I could prevent any cold air getting up the back side of my jacket and protect my lower back from getting too cold. For the most part, this strategy seemed to work.

The first 8km was right in to the sun. It was blinding at times. Another choice I made was not to wear a running hat with a brim, but stick with a thin toque and thermal headband to keep my ears warm. I also wore dual layer gloves but had two spare pairs of gloves with me, one thin pair in my pants pockets and a fleece pair in the back pocket of my running shell. With the wind at my back, I was getting quite warm and wondered if I might be a bit over dressed. I pulled off the headband and wrapped it around my wrist. That helped, regulate my temperature, I could now feel how cold it was on my ears after them being protected.

I completed the first 10 km in 54:14, and switched to the lighter gloves in my pants pockets, this also helped cool me down as they had no insulating properties. This is also the point on the course where not only do you change direction, but the wind has a chance to find you across the open water of Hamilton Harbour. Now that the wind was no longer behind me, any thought of being overdressed evaporated. The prerace admonishment from the Public Address speaker about the wind over parts of the course was ringing true.

This is also the part of the course where I think I may have been too aggressive. Between kilometers six and eleven my pace was considerably under 5:20 with too many averages in the 5:10’s.

I dialed things back , the 15km mark rolled 1 second under 1:22:00. I was on pace at 5:30/km, but by that time I was starting to feel a bit chilled but carried a more consistent pace through to the 20 km mark arriving in 1:49:38 and preserving the 5:30 pace.

The first hill at 20 kilometers didn’t seem too bad, and there was a bit of time to recover. I had been making sure to hit every water stop after missing the first two. I’d occasionally sipped from my own bottles and stayed with the plan to have gel every 8km. My last two PoweBar gels were Strawberry-Banana with 25mg of caffeine to help get through the hills. I hit one a bit early, knowing I had one in reserve.

There is no amount of coaching that can prepare you for the relentlessness of the “rolling hills”. I consider myself a good hill runner. What I hadn’t considered was the lack of training for hills this late in an event. I was conservative, walking in a couple of spots, knowing I had a bit of a cushion. I was in great spirits, hearing the chorus of Queen’s - We Will Rock You coming down the hill by Woodland Cemetery, sitting on a chair at the bottom with his boom box was “the Dwarf”. Tradition says, you must high (low?) five the little person as you pass. I happily became part of that tradition, and as I made the turn (somewhat out of control from being in an unusual running position) felt a minor twinge in my left calf. I didn’t panic but knew that I’d need to stop goofing around and stay focused.

At the 25 kilometer mark, was “The Hill”. Bobby Sox gave me the 411. It’s the same mother of a hill as Port Stanley’s Reach the Beach. Only at Port Stanley it’s a mile in to a three mile race. From my first Port Stanley experience, I knew walking it was going to be almost effective as running it. I pulled over to the side and walked as briskly as possible to the top. Karen passed me mid way up the hill, looking strong. I figured, that I’d hunt her down at the top.

Once you reach the top, it’s only four kilometers to the finish. Two miles, no problem. The worst of everything is behind you, all downhill so to speak. Yeah right.

Another Around the Bay tradition is the Grim Reaper waiting for you at the top of the hill by the entrance to Hamilton Cemetery. Again this year there were two Reapers, business must be good. My energy was flagging, and my calves had started to go. I high-fived to taller of the two reapers and that was the end of my ability to run. Not only had I hit the wall, my calves were gone. I’d started to cramp up.

Again, I’d though that I’d busted this demon. Ok, I know the drill. In my “medical” pouch I had a couple of leg cramp tablets. I popped two under my tongue and struggled on. Even with the leg cramps, I’d walled out, the same feeling as trying to finish the GoodLife Marathon in the fall.

I commented to one of the Cops, a costumed runner ran by, “I think I just got passed by a rainbow.”

Copps Coliseum seemed just out of reach, never had three kilometers seemed so long.

I finished, that was never in doubt. I’ve proven twice that I can hobble 20 kilometers to finish a marathon.

My time was good, 2:52. For some reason I seem to have a mental block and type it as 3:52 (even had to edit this line while typing it in the word processor).

I waved to my wife and blew her a kiss after finishing.

I inhaled a bottle of water, picked up my post race goodie bag, had my medal draped around my neck by an unenthusiastic teen who was probably trying to get their community service hours credit.

I took the escalator up to the 100 seating level. Well sort of. First one leg locked up in a massive calf cramp and then while trying to steady myself the other leg went as well. I wanted to go down, people just looked at me, as I tried to figure out how to get off the escalator as it approached the top. I was clinging on to the hand rail for dear life. Somehow I made it off and got just out of the way. There was a podium of some sort at the top, it wasn’t bolted to the floor and I almost knocked it over I was leaning on it so heavily. Another runner, I woman my age asked if I was OK, she saw what happened on the escalator. Thankfully, she offered to stay with me as I waited for the cramping to subside. Maybe five minutes, it felt like forever. I saw Marc, Victoria, and Shane head down the stairs to the exit. I called and whistled to see if I could get their attention without any luck.

As time passed, I felt confident enough that I was stable enough to head back to Section 120 to meet up with my wife and the rest of the group. It was interesting walking down the aisle stairs, particularly when the railing ended midway down but I made it to my seat and didn’t move much for the next 45 minutes.

Now that I’ve had some time to analyze this race and compare it to what I’ve been reading and the other races where I’ve experienced cramping I have some observations that I’ll put in to my next blog post.

Freezing My Assets

2011-03-25T11:24:00.002-04:00

Hamilton's Around the Bay Road Race is the oldest on the continent, first run in 1894, three years before the Boston Marathon. Rich in tradition, it has been won by the best from around the world, including Boston Marathon winners and Olympic gold medallists. This challenging course windsaround Hamilton's natural harbour but is more known for it's weather. Cold, wet, and miserable are often used to describe this early spring adventure.

So what am I doing in this race? I don't do cold, I don't like wet, and even though misery loves company, I'm really not a company man.

I'm running this event because of those things. Around the Bay is an experience. Yes it can be miserable. Undoubtedly, it’s hilly at the worst possible time. My training group friends participate every year. They love this race. I hear story after story, the worse the weather, the better the story.

This year, it appears that I will escape the wet miserable experience. The sun will be shining. It will be at or almost freezing (0C or 32F). I can do cold, I’ll do it my way by overdressing and being the happy little bird.

At the end, I’ll have my own stories to tell.

After all, isn’t that what running is all about?

Friday Funnies - iPad II Review

2011-03-18T06:22:00.002-04:00

Admit it now, you really want one of these. Just for the geek chic factor.

Eating the Elephant

2011-03-17T09:02:00.001-04:00

When last your intrepid blogger put fingers to keyboard, he was lamenting a lack of motivation, fatigue, and general malaise for winter training.

I did the TRX workout. It was awesome, I’d like to do more but without casting too many aspersions of my fitness club, their packaging of the program is cost prohibitive and combined with a lack of flexible scheduling makes it impossible to even consider joining the group class. I may consider buying one once the weather clears up and I can use it outside since I have no space in the house to exercise. My Perfect Pull-Up bar makes a Perfect Clothes Hanger.

I did make a decision to resume some strength training, just to shake things up a bit. The resultant stiffness in my neck, back and shoulders tells me it’s been too long.

I also played hockey a couple of times on Wednesday afternoons as the weather continued to be unseasonably cold wet and miserable.

Weekend work has cost me the past two Sundays. I actually didn’t run outside at all last week, and only ran my at my Tuesday night speed work clinic.

I’m noticing my conditioning is nowhere near that of the group that has been running much more consistently. While not regretting my decision to run a spring marathon, I can see that not being able to find a consistent groove for training is not going to increase the likelihood of a qualifying for Boston, but then you don’t eat the elephant all at once. I’d be happy with completing the Toronto Marathon in less than 4 hours.

To meet that objective, perhaps, I should actually stop protesting winter and get back to running outside. Last night, the weather was finally above freezing, the sun was shining with its daylight savings time goodness and for the first time since February 20th (according to my Garmin), I ran outside.

It felt good. I could push the pace a bit and get below 5:30/km consistently.

I’m deviating from suggestion to run in a more minimalistic shoe. My right ankle continues to be a bit of a mystery. I’ve swapped my Adidas Salvation II’s for the Ride II, a neutral cushion shoe. At the GoodLife expo last fall, the Adidas representatives suggested that the Salvation II with an orthotic might be too stiff. Their suggestion was to consider switching to the Ride II or Glide II which were more orthotic friendly. Sporting Life has a sweet deal and a picked up two pairs for $60 each.

I’ve also become the owner of a Sacrowedgy. Eavesdropping on a twitter conversation, I checked out this intriguing device and felt it might help alleviate some of the tightness in my hips. I’m certain I can handle lying on my back for 20 minutes once a day for a couple of weeks.

I’m a week and a bit away from running 30km in Hamilton at Around the Bay. Given my lack of a structured training regime, I’m going to target a 2:45 finish. A bit more aggressive than a 4 hour marathon pace, but more importantly, I’m challenging the cramping demon. The last 10 km are very hilly. It may be cold and wet, two conditions I struggle with. After the past month, I need an ego boost.

Super Easy Yoga Stretches

2011-03-04T19:53:00.000-05:00

Kim Fowler demonstrates Yoga for Runner poses that are so simple and straight foward even I can do them.

Thanks to the LA Marathon YouTube Channel

Blah

2011-02-18T06:55:00.001-05:00

The worst part of winter running is winter.

This season has been both colder than normal, and snowier than normal. The whole Al Gore – Global Warming thing has been a bit of a bust this year. I’m over winter. It’s time to move on.

The past couple of weeks have taken the wind out of my sails.

I have a bad case of the February Blahs.

I’m tired – morning, noon and night.

I’m sleeping but I’m not rested.

My interest in training is non-existent. I can’t get excited about running on an indoor track for an hour at 8pm or a 90 minute yoga class at 7:30pm, especially on the weeks that I have a 4:30am wake-up call for work.

Now that the euphoria from Disney has worn off, I have no motivation. My get up and go has got up and went.

I wrote about some of how I’m feeling on BlogRunnerBlog this week.

The Coaches - Jeff and Diane at PRS Fit made it the topic of their weekly podcast.

What I really need is a training plan make-over. I need something new to switch things up a bit.

It’s going to be awhile before the really good weather takes hold. The remainder of February and most of March will still be cold, wet and miserable with the occasional hints of spring to tease and torment. So I’m looking for ways of switching up some of what I’m doing in the way of training.

Last year I made a conscious decision to stop strength training. All of my focus was on cardio.

Even without a targeted program my core strength has improved. I know I can improve my running form even more if I focus on the weak areas. My hips are better but still a problem. Like most runners my glutes are weak and my quads are over developed.

So I’m going to try and switch thing up a bit. A nod is as good as a wink. A change is a good as a rest.

The TRX suspension equipment has arrived at GoodLife. I have an orientation session booked for tomorrow afternoon.

If you don’t know what anything about TRX, here’s a video from Maria Mountain (@revcon) from last summer. It’s brilliant.

Friday Funnies - Valentines Day Edition

2011-02-14T15:07:00.002-05:00

What can be funnier than gratuitous male nudity for the ladies on Valentines Day?

Depending on your particular workplace this video is rated - NSFW

F Cancer Friday

2011-02-04T06:27:00.000-05:00

Rhonda brought to my attention in her blog that today is World Cancer Day.

Watch the video, sign the declaration, stand united and let's f*ck cancer.

OperationJack - 61 Marathons in 2010

2011-02-01T18:53:00.000-05:00

Sam Felsenfeld has the ability to run. He took his gift and ran with it.

This video is a tribute to Sam, his accomplishment, and most of all, his love for his son.

Please visit Sam's Race for Free

Yoga for Dummy Runners

2011-02-01T08:27:00.004-05:00

I’ve been told I need to stretch more. I’ve been given stretching exercises as part of injury rehabilitation to help strengthen weak muscles and address imbalances. There is stretching before and after training runs with the new marathon training clinic. Certainly this is easier when you have access to a facility that provides an opportunity to stretch that isn’t outside in the winter.

I have books on stretching including one for Dummies. Knowing all this doesn’t mean that it gets done on a regular basis. Granted I’m better trying to get to stretching and more aware of when I stretch and don’t stretch, the bottom line is I need to take some advice from Nike and “Just Do It!”

There are just some things that I never saw myself doing in this life. I won’t ever stand for election. Pose for Playgirl. Win the lottery. Become a contestant on Fear Factor. I also seemed to think that I would never get caught dead in a yoga class.

It seems you can teach an old dog a new trick, or minimally a downward dog if we can agree downwardish is a word

I finally attended my first yoga class.

Christine Feldstead is the originator of Yoga for Runners. I own her CD and had watched it much like a dog that knows you are trying to tell it something but just can’t make it out unless your head is cocked to one side. Figuring out yoga from a video is much like assembling the pieces of a puzzle that are still in the box. Everything is there including the picture but it takes some time and mucking about to put it all together.

My mother-in-law is a breast cancer survivor. Last year I followed OneRun on Twitter and Facebook, Theresa Carriere’s story is inspirational. She has decided to run 100km in one day again this year. Her 2011fund raising campaign is beginning to swing in to gear.

The stars aligned, a butterfly flapped it’s wings and kharma took over. My first yoga class would be with Christine Feldstead in support of OneRun.

“Join Christine Felstead who pioneered the development of Yoga for Runners and today is the leading authority on the practice. Yoga experience not required, but yoga mat is.”

That’s me, inexperienced yoga mat owner.

Theresa, Jeff, Marc, Nancy and KO

Luckily, I had a support group to hold my hand. KO, Marc, and Nancy (yes the same Nancy who yelled my name at mile 24 in the WDW marathon).

About 45 people attended the event. In addition to Christine there were four yogi assistants to help adjust and align our postures. We did two hours of yoga. Or should I say the class was two hours. Still recovering from my 40 mile weekend there were some things that just weren’t in the cards. But, But! I was able to hang in there for almost everything.

My downward dog still isn’t paper trained, my pigeon pooped, my warrior poses aren’t battle ready, and my corpse pose isn’t ready for burial. More importantly, forget all this hubbub that yoga is all about stretching, I must have skipped the chapter that talked about how much strength you need to hold these poses. Never in my wildest dreams would I have expected to tell you that holding a plank seems like a rest position.

Now I’m intrigued. Christine was fun, informal and very informational. She understands a runner because she is one.

There is a Yoga for Runners class on Monday nights at OSOYoga. Maybe I’ll see you there. I’ll be working on my downwardpigeonwarriorcorpse pose.

The Goofy Challenge – Epilogue

2011-01-26T07:29:00.001-05:00

The last thing anyone plans on doing the day after the Goofy Challenge is to walk around the world. However recognizing the importance of re-hydration after completing such a arduous endeavor a combination of the two cannot be overlooked.

The ~~Organizers~~ accountants at runDisney provided a complimentary park access pass to all Marathon Finishers for Monday. Pick your park, bring the pass, wear your race medal and in you go.

By agreeing to return to World Showcase at Epcot, my group of friends informed me, I could participate in a tradition inspired only by those Goofy enough to accept the challenge. Drinking Around the World.

Eleven countries – eleven celebratory adult beverages. First stop Canada!

Seriously, if they were starting the celebration in Canada, how could I not be there for the meet and greet. I opted-in and was waiting at 11am when the showcase opened for the group to arrive. This is when I met John and Heather from Texas, Eva and Scott from New York , Maddy and Darryl and Matt from Florida , and Gina from Oregon.

The Canadian beer offerings were either Labatt Blue or Moosehead. Gina not being a beer drinker opted for the bright red Torontopolitan and set her theme for the rest of the day – Drinking Around the Rainbow.

We also met of group of three Brits’ who were also wearing their race medals and working their way around the world. I heard probably the best suggestion of the day when it was pointed out that Fish and Chips in the Rose and Crown Pub were not only excellent, they absorbed 10 time their weight in alcohol. I think after 39.3 miles that Fish and Chips were mandatory particularly when washed down with a glass of Stella Artois.

Watching people meandering around Great Britain, you didn’t need a specialization in gait analysis to tell the Goofy Challenge finishers from the Marathon finishers, unless perhaps the Ministry of Silly Walks exhibit was recruiting characters that day as well. The Goofy’s seemed to be moving much better than the 26.2 finishers.

There were so many people proudly wearing their race medals. Smiles and thumbs up abounded throughout the afternoon occasionally interrupted by shouts of “Goofy!!” A number of times we were stopped and asked what the different medals meant or where could you get one of those. We were Rock Stars for a day.

It started to rain at bit in France, we went inside the museum in Morocco to sit for a bit, and then on to Japan. I passed having a drink at Morocco and somehow got an extra large Kiran at Japan, which I was still drinking at the “American Experience”.

After an Espresso gelato at Italy and huge pretzel and beer at Germany, I thought I was about done. There were three countries left. China is a bit of a blur. I was going to pass on Norwegian beer but Gina digressed from the rainbow and did a shot of Aquavit, escaping being labeled a candyass , I had a shot as well. The last time I drank was sometime in the late 80’s and Winnipeg still had a team in the NHL. I saw them play Boston in Boston on a Saturday afternoon in the old Boston Garden with some Scandinavian guys while we were on a training course (major digression here).

Since I’d switched to “the hard stuff”, I opted for a lime margarita in Mexico the final country of the tour. John celebrated with a champagne glass of amazing sipping tequila which we pass around before immortalizing ourselves with El Donald.

Everyone was still standing. There was still over an hour to kill until IllumiNations began so we worked our way back to the Rose and Crown where I decided to honor one final finish line tradition.

There was no biscotti to be had but I drank a Bailey’s and remembered Victoria after her Boston finish.

There is no finer way to end a victory lap.

Cheers!

The Goofy Challenge – Part Deux

2011-01-22T10:47:00.003-05:00

I celebrated my half marathon finish by “flying” down the chute Ryan Hall style. It’s a ritual adopted by Marc and myself to celebrate the incredible feeling of freedom that we get from running. You can see the flight path of the Crazy Canuck in the following video.

Post race I grabbed a bus back to the resort and did some laundry and chilled out for the rest of the afternoon. That evening, I had dinner plans with a group of Twitter friends the upstairs dining room of the Wolfgang Puck Café in Downtown Disney. Before leaving I had the chance to finally meet my Kris, she was lounging by the pool next resort over. I got to apologize for messing up meeting at the pasta dinner by giving her the wrong phone number. The next day was her first marathon (which she knocked out of the park).

At our tweetup I met Jenn with some of her Team in Training team members, Lee and Isis, and Alett and her husband . I continued my pre-marathon tradition of having a spinach salad and managed to work in a salmon dinner and a delicious dark beer as well.

Leaving Downtown Disney, I could feel the temperature dropping. They were calling for temperatures in the mid-30’s (F) for the starting line in the morning. I was back in to my room around 10pm. Good thing I rested all afternoon. I had four hours of downtime before having to get up at 2am again for the prerace ritual. Being a wee bit better organized I stopped by the cafeteria –style restaurant and grabbed the Marathoner’s box breakfast which consisted of a bagel, peanut butter, banana, granola bar, and small bottle of water. I set the alarm on the clock and my cell phone – just in case.

It wasn’t too long before the alarms were buzzing and bleeping. Time to get moving (again). This time I knew that it wasn’t a necessity to be on the first bus. I debated wearing the CW-X tights that I procured at the expo but the ruled them out with the “Don’t wear anything new on race day!”

I did decide to layer a bit with a lululemon tank and my long sleeve Canada ¾ zip shirt. I had a throw away hooded nylon jacket for the starting line. Instead of “borrowing” another pool towel, I took the mylar blanket from the half marathon finish for extra warmth.

At 4am I met more Twitter peeps at the T(witter) bag check. At dinner I mentioned that I had never had the opportunity to sample Honey Milk. Lee slipped me a sample before I checked my bag for a post race treat.

After wishing everyone well, it was time to line-up for the port-o-potty and then head to the starting corral. This time I was in Coral F as in Dee- Eff- El! At least I get to see everyone else start their race.

I kept the same pace as the Half and used the grassy median where ever possible again. With “only” 17,000 people in the full marathon is marginally less crowded along the roads. Inside the parks it was still quite crowded.

There is so much energy surrounding the event. Park staffers, characters, family and friends, marching bands, choirs, cheerleaders, there isn’t and empty or boring mile. Medical aid is everywhere, and water stops are plentiful. The race support is second to none.

As the sun rose I offered to take a picture for another runner, she reciprocated for me. It’s my favourite shot from the weekend. I stopped for some character pictures when the line-ups were short or non-existent. According to my kids I’m a failure for not stopping at Phineas and Ferb, and the line for Captain Jack Sparrow was always long, as it was with many of the Princesses.

Remembering another MoB runner tradition, I took the opportunity to use Cinderella’s Castle as Woo-Hoo (Curnoe) tunnel.

I rubbed the skull in Animal Kingdom and felt right at home passing the sewage treatment plant.

Twenty miles evaporated. I felt amazing.

I ran both days my Zensah Shin Splint Calf Sleeves. I never experienced a single calf twinge. Both of my IT bands were noticeable, and I did pop a precautionary Tylenol around mile 18 after giving out mine to another runner earlier . Still after 33.1 miles I felt fantastic. At the 20 mile marker I made the decision to run. Open it up when the space was there, finish strong. What an incredible feeling. For the first time ever in a marathon I was in control, my body hadn’t betrayed me.

So I ran.

Around mile 24 I heard a “JEFF!!!” The voice sounded familiar, “Was that Nancy?” (Yes it was, I found out back in London that she had waited on the course until I had run by. – Thank you so much)

I finished strong. More importantly I finished happy. Magic Kingdom indeed! My time was 4:24:38.

After my Goofy Finisher’s photo, I went through the bag check. Honey Milk! We have no idea what we are missing in Canada. This product is perfect for post race recovery.

Back to the resort, the best hamburger ever, warm shower (sorry kids no ice bath for this kid), compression tights, and an evening walk through Downtown Disney for some souvenir shopping.

Special plans for Monday!

Again Lee Hoedl has captured the essence of the 2011 Walt Disney World Marathon experience.

The Goofy Challenge - Part One

2011-01-21T15:37:00.001-05:00

It’s been just over a week and I’m still processing my trip to Walt Disney World in Orlando for my first Goofy Challenge.

Arriving just in time for the Pasta Dinner on Thursday night, I fired off a quick message via twitter in hopes of meeting up with one of my friends. The mad dash to the resort, getting checked in, finding my room and agreeing to the daily charges for Internet access also meant that I sent my home phone number and not my cell. It also explains why I ate my meal and watched the fireworks alone. The meal was OK, and the IllumiNations display at Epcot was interesting but I was finding the evening air quite chilly.

I wandered the expo at the ESPN Sports Zone on Friday pickup some Bio Freeze and a pair of CW-X Pro tights. The rest of the day was spent resting after setting my alarm for 2am.

I guess it shouldn’t surprise me that it was a restless night. I had managed six hours of rest before I wandered outside my room looking for coffee and hot water for my oatmeal. Luckily I managed to find both, although I had to drink my coffee black (with a bit of sugar).

The busses were already idling in the parking lot, and these were the full sized tour busses, at least six of them, ready to go at 3am to Epcot and the staging area.

The temperature was in the low 40’s (F). My plan was to leave my wind pant in my checked bag so I grabbed a pool towel (sorry Disney) to wrap around my legs for the start line and I wore a throw away Canada hoodie from Value Village for the donation bins.

The energy in the staging area was magical. DJ and music hyping the crowd. People everywhere. It was organized. Directions to proceed to the Start Line through the Bag Check, Port-a-Potties on the checked side. Remember it’s a 20 minute walk to the line. I went through at 4am, got in Port-a-Potty line and people watched. The only hiccough in the process was the gates allowing access to the roadway to the starting corrals didn’t open until 4:30 am.

Prior to the start, there was a live satellite feed to Freedom Base in Iraq where Major Traynor and his wife were linked so they could co-ordinate their watches to run the half marathon together half a world apart.

I registered for the Goofy Challenge in January 2010, this was before ran my first half-marathon in April and my first full in May. My starting corral for the Half Marathon was next to last, which gave me an extra hour to watch the starting fireworks displays for the 25,000 people running ahead of me.

Thankfully, Mickey, Minnie, Donald and Goofy stuck it out to see me out on to the course. They even had some left-over propane to fire off the pyrotechnics and warm us up a bit as we crossed the timing mats and got the show on the road.

I purposely did not set any specific time or pacing goals for this event. I had decided I was not going to run with a pace group and in hindsight I really wouldn’t have mattered the pace groups left in Waves A and B. I was in F. Needless to say, I started out slow, within the first mile I made the first of many pee breaks. I also noted the lack of activity at the medical aid station at mile one.

I have never run an event with A) this many people and B) this slow. I tried to keep my overall pace close to 6:30/km. Not really a pacing plan, I just didn’t want to be any slower than that if possible. Wherever possible I ran on the grass use the median instead of the roadway. It was more comfortable over the hard road and it was also significantly less congested.

Early on, I took advantage of every water station and walked through them. They seemed to be every mile. The consistency of the Powerade varied stop to stop so if it seemed too strong I grabbed a cup of water from the latter tables.

Most of the character photo stops had long lines (a dozen or more people) . I did get some photos along the way. Occasionally, I took photos for other runners. I wasn’t running for time and if you get right down to it, I could easily make up any lost time from pit stops or photo opportunities. Past the halfway mark I started to pick up the past pushing the average to 6:19/km and over the last couple of miles getting it to a more respectable 6:10/km.

Why I look so gawd -awful stressed in the “free photo” offered by runDisney with my Finisher Certificate I have no idea. I finished in 2:15:22. I felt good. No issues of any kind I was ready for the my Tweetup dinner and the Marathon.

The video shows the whole Disney Half Marathon experience. I am so grateful to Lee Hoedl, who posted it.

Up for a Challenge?

2011-01-04T11:02:00.000-05:00

It was on 1/11/10 when members of my “new” training group were making plans for 10/10/10 that I registered for the Goofy Challenge. I’ve had almost a whole year to plan and train for this event, yet I can’t help but feel unprepared. Plans for a family vacation became sidetracked when the youngest announced he wasn’t getting on an airplane. Given his history of anxiety, we decided not to risk him actually carrying out threat. This year he’ll be spending time with a child psychologist as we try and figure out how to help him cope better with things outside of his very narrow comfort zone.

I’ve been fighting some lingering flu bug the past couple of weeks. My throat has been sore and my energy levels constantly low. My whole approach to this event has been very low key. No long runs, between work and weather and just not feeling good it’s been a struggle to find balance between having a life and training, in the end, neither won.

I feel somewhat overwhelmed going in to this event. Since the kids have been born, there hasn’t been much traveling. I don’t think I’ve been in to the States in almost a decade, certainly not since 9/11 when so much has changed in getting between our two countries. All I have to do is get my but across the border to my hotel in Detroit, park the car and trust my travel agent. Over the next six days, once the car is parked, I am transited via shuttle bus to the airport, from the airport, around the resort, back to the airport, and finally back to the hotel to pick up my car. All I have to do in the interim, is haul my butt 39.3 miles around Walt Disney World in a 30 hour time span. In theory, seems simple enough.

I have a meal plan for the duration, not sure what that means logistically or nutritionally. I’m hoping that something is open at stupid o’clock in the morning on Saturday and Sunday mornings. Busses to the start line begin at 3am, you must be on a bus by 4am, in your corral by 5am and there is a 20 minute walk from where you get dropped off to the corrals. Oy Vey! To be on the safe side, I think I’ll take my grocery list to the Expo.

I’m looking forward to meeting some of my Twitter friends. Thursday night is Pasta in the Park and Saturday night I’ll be attending a tweet-up dinner in Downtown Disney.

This time around, no pace groups, no time goals, no mantras, no studying maps or elevations. My strategy is to have no strategy, I’m going to run by feel and maybe channel a little Doris Day.

Que Sera Sera

Friday Funnies - Happy Moo Year

2010-12-31T17:02:00.000-05:00

Friday Funnies - A Very Zombie Holiday

2010-12-24T07:10:00.000-05:00

Best Wishes and stay safe this holiday season.

Next?

2010-12-21T09:22:00.000-05:00

I haven’t forgotten that I have a blog, I haven’t had much to write about that’s worth reading.

My running and workout schedule is non-existent. What-ever thoughts I had about getting in long runs during the month of December are long gone. Between work and weather, I have lost any opportunity to attempt getting close to a 30km run. In fact, in the past two weeks, I only made it out to run on the Sundays. I know I really shouldn’t be stressing about this too much but I feel like a colossal failure. Part of the stress is that I should be feeling quite rested and raring to go. I don’t. I feel tired and lethargic and totally out of gas. My lower body aches, particularly my lower back. While I haven’t had to twist to throw snow up the six foot banks, I have been pushing the snow scoop uphill ad nauseum.

I can’t seem to get in to any kind of a rhythm and the holidays aren’t going to make this any easier.

There have been some successes. I’ve been very successful at eating. My calorie intake has remained at marathon levels. Since I stopped calorie tracking on SparkPeople my weight has been trending upwards. Nothing too dramatic but there is some truth in the statement that marathon training makes you gain weight. I’ve added 10 pounds from my lowest weight which is not necessarily a bad thing but bears watching .

I have never been able to master the more calories earlier in the day and fewer calories at night. I find myself hungrier at night than earlier in the day. Most of that late day calorie intake is not of the best food choices.

So what’s a guy to do?

I contemplated taking a break after Disney to see if I could shake feeling so crappy. The thing is that I don’t think I need less structure, I think I need more structure. I need a reason to get moving. I need the structure of a running program. I don’t want to think, I want to do. Having to figure out a schedule, plan a run, deal with work, and stress and organizing my life just isn’t working for me.

Most of my running group is joining a winter marathon clinic with a mid-May goal race. A number of them have already decided to run a 30km race at the end of March. I could sit on the sidelines chillaxin’. Or I could get off my ass and join them.

Guess what I decided.

Merry Christmas - The Digital Story of the Nativity

2010-12-21T05:50:00.001-05:00

Merry Christmas EveryOne!!

Friday Funnies - Deck the Halls

2010-12-10T06:23:00.000-05:00

Danger! Danger! Severe cuteness alert! Proceed at own risk.

Snow Place Like Home

2010-12-09T15:27:00.001-05:00

During November I tried getting to the gym on a regular basis and for the most part I was successful.

What suffered was my running. I didn’t get in too many outdoor runs in the month of November.

I could blame the weather. I really don’t like either cold or wet, but the combination really bothers me.

I could blame my blasé performance on recovering from October’s marathon. Surely I get some respite from running for completing my second marathon.

Perhaps it’s that I’m searching for something. An elusive voice in the wind telling me what I’m doing wrong. How is it that I can train countless miles without significant issue but continually blow-up on race day? I suppose some my general apathy for running this past month has been shock. I never once considered that I’d have another issue cramping during a race. Some is undoubtedly post marathon letdown. Even with another event pending in January, I’m feeling like I’m trained out.

The real issue is neither weather nor recovery. The bottom line was lack of motivation. I didn’t feel like running. I wasn’t organized, I didn’t make time, I didn’t try to run more, I opted to go to the gym for my cardio and leave the running for another day.

Don’t get me wrong, I didn’t completely forsake my health. I attended a gait analysis clinic, which lit a fire under me to finally book a massage appointment, and not just any massage, I saw a rolfing specialist.

Generally, I keep getting the same messages over and over. Stretching, I need to do more. I should be in at least one yoga class per week. My hip flexors, glutes and hamstrings are beyond tight. I’m trying, just not very successfully. I can also see how unbalanced I’ve become when I do try and stretch.

Just as I’m starting to get myself back on to the straight and narrow, Mother Nature decides that enough is enough of the cold and wet, just shake things up a bit and see how four feet of the fluffy white stuff affects an individual’s ability to train.

Saturday I completed a 20km run, my longest to date since mid-October. Sunday, the London, Ontario version of Snowmageddon begins. I can’t even begin to think about running with the amount of snow shoveling I’ve been doing the past 72 hours. The kids enjoyed the days off school but I haven’t had a break from moving snow every morning this week. There aren’t too many places let to throw the stuff.

I’d like to run, but it’s a battle between the streets and sidewalks. Neither one is safe. I wonder if I should wear my Garmin while moving snow, I think I’m past the half marathon distance.

Of course some people run no matter what!

Friday Funnies - Turkey Trot

2010-11-26T07:05:00.000-05:00

One Thanksgiving Turkey saved (well sorta)

Demotivational Inc.

2010-11-25T10:10:00.000-05:00

November has been a bit of a bust in the running department. I can’t seem to get my life organized around a miserable work schedule and a general feeling of malaise. Adding insult to injury, I’ve got five days off work and have developed a sore throat.

When I have run, I’m cranking them out with a quick enough pace but I’m not feeling good while doing it. My lungs were burning after Sunday’s 10K, I thought it was from running in the cold for one of the first times this fall. I know now that it was the beginning of whatever bug I’ve caught.

Since the weather has changed to cold and wet. My lower back is stiff. I feel tight and constricted throughout my lower body. My calves are continually knotted. Given all this, I decided that I need to get in to see an RMT. This time around instead of a generic sports massage I took the advice of Marc and called a specialist. Initially it looked like I wasn’t going to get in until the New Year, however, the running gods intervened and I have benefitted from a cancellation and have my first appointment this afternoon.

I’m stretching more than ever, particularly at the gym where I’m trying to use the elliptical hands free as suggested during my gait analysis clinic. It feels weird, it feels slow, my balance feels off, and I’m not sure that it helps my running form. It does provide an opportunity to focus on engaging my core although trying to figure out the proper body alignment and pelvic tilt seems to be eluding me. It seems instead of running, I’ve been able to cross train instead a couple of times a week.

I really don’t know how all this bodes for my trip to Orlando. I’m nowhere close to getting in any long runs. I was hoping to have gone over 20km at least once by now. My target date was last Saturday but I wound up at work instead.

The clock’s ticking and I’m feeling anywhere near prepared.

Where has my ambition gone?

Hurry Up and Gait

2010-11-15T08:39:00.002-05:00

It’s taking some time, but I’m finally getting out of the Post-Marathon funk. It’s strange how you can train for almost five months, run one race, and suddenly become so tired and sore that you barely want to walk ten minutes let along begin another training cycle.

I’ve had the opportunity to dissect and analyze my disappointing marathon result.

Disappointing by my standard, when put in the context of celebrity finishers in the New York Marathon, it appears my time holds up. My disappointment is in the fact that I know I’m capable of better.

I spent an afternoon getting my running form evaluated. There is only one word to describe what I saw on the video.

Ouch.

My entire left side appeared locked. My left shoulder was higher than my right side, minimal arm swiwg on that side and very little movement in my left hip. I knew I was sore on the left side but what I saw was disturbing. It makes me wonder if the aches and pains I was experiencing during the taper were in fact more significant than imaginary.

Another obvious flaw was in my posture. I try to run upright and not bend at the waist. Instead of getting my pelvis aligned correctly, my chest is sticking out in front and my butt is sticking out in back. I’ve known about my hind quarters but thought I was correcting it better than just puffing out my chest.

The key seems to be in getting the pelvis tucked under properly and my extremely tight hip flexors aren’t helping in that department.

I’m beginning to wonder that when I’m tired if I’m also perpetually dorsiflexing my feet by pulling my toes up as well.

The last piece of the puzzle may be in another part of my foot strike. I do my best not to land on my heels. Most of the time I’m successful but there are times when I’m not in control of my pace. There are times when I’m running with a pace bunny, that I compromise my stride. I remember banging down a couple of hills in Toronto in an effort to slow down to stay with the pace group. When I paced Rebecca , I was the one controlling the pacing within some limits. We agreed on walking the water stops, and there was an early bio break within the first 3km. Our pacing varied from some 5:30’s to some 4:45’s. For the most part we hovered close to 5:10. I was comfortable, fresh and not a single twinge from the calves. For me it was simply a training run. (and a good one at that)

Lots of low hanging fruit to pick after the gait analysis. In some respects, there was almost an overload of information. I’m trying to break down what I learned in to some simple steps I can implement into my training before Disney.

Stretch: Focus on my hip flexors and piriformis. See an RMT once or twice.

Form: Fix my alignment, get the butt tucked in. Unload my calves.

Run: Relax the upper body, pull up the leg with the hamstring, and relax the foot. Land on the mid foot.

The Key to Posture for Running/Walking Efficiency and Injury Prevention

View more presentations from David Stretanski.

Friday Funnies - Everybody Looks Good with a 'stache

2010-11-05T06:32:00.000-04:00

Movember

2010-11-04T08:23:00.003-04:00

Awareness without action is worthless - Phil McGraw

Throughout the year, various agencies support a variety of initiatives to raise awareness and understanding of key health issues. Awareness weeks and months are meant to a fun way to engage the public in important health information.

October was Breast Cancer Awareness Month. Pink was everywhere, although sadly my long standing offer of free breast exams was a bit of a bust. <*snicker*> I still think “Save the Tatas” has the right blend of humor and awareness in their message. Cancer isn’t funny, but you have to have a sense of humor to survive.

This month, it’s the guys turn. Movember helps raise awareness for prostate cancer.

Mo-less John (in white)

During the campaign Movember educates the participating Mo Bros and Mo Sistas about how to prevent cancer through diet, fitness, lifestyle choices, an annual physical and preventative screening. These messages are not only getting through to these men and women, they are having a significant impact. A recent survey of the Movember community found that because of their involvement in the campaign, 39% of Mo Bros sought medical advice, while 36% encouraged someone else to seek medical advice.

Mo - Week 1

My running buddy John is growing a Mo. His company Alberto Culver Canada will match the total dollars raised for the great cause. Think about supporting John and his Mo.

And in all fairness ladies, now that I think about it, maybe the free breast exam wasn’t such a good idea. I was just offered a complimentary prostate exam.

Trick or Treat?

2010-11-03T08:23:00.001-04:00

Becc's Honeymoon Fever

It’s been awhile, really should blog about something.

Problem is, I really haven’t been doing anything too interesting.

I’ve been to the gym a few times riding the stationary bike for half an hour.

When that got boring, (like after the second time) I added another half hour on the elliptical.

Run Forest (City) Run

If this is too much excitement for you, I suggest clicking on anything listed on the right side.

I could mention some of our shenanigans on the weekend cheering on the runners at the Halloween Haunting 10K.

Beccs looks absolutely rapturous contemplating the honeymoon with her sumo to be significantly significant other.

Forest Running

Bob was pleasantly surprised we supported him with our cheers of “Run Forest Run.” This technically is not the same as his Chicago experience, where they were very clearly chanting “Run Forrest Run.”

Can you see KO?

I also assisted KO with her placing in her Age Group by chasing her 100 meters while crooning, “Git in mah Belly!” Whether it was embarrassment or fear, she couldn’t get away from me fast enough.

KO Finishing strong

This Sunday is Road to Hope. Although I contemplated running the half marathon, I won’t be able to go to Hamilton. Work has intervened in to my weekend schedule. I won’t get much sleep, but later in the day I’ll be attending a running clinic with Sheri Fraser.

Hopefully, after the weekend most of my mojo will have returned and I’ll be back running on a more organized schedule.

Friday Funnies - Don't Feed the Bears

2010-10-29T06:03:00.001-04:00

Polar Pumpkin FAIL

Have a Happy and Safe Hallowe'en.

Reflection

2010-10-27T06:58:00.001-04:00

I still don’t understand what happened.

Perhaps, I’ll never figure out why.

Life is funny that way.

Somewhere in there is a message, a life lesson that needed re-enforcing.

Or not.

It’s time to move on, the past has passed.

I should quit.

Admit defeat.

Running a marathon is just too hard and at my age beyond my ability.

I completed two. Surely that’s more than enough to know the dream is just that a dream.

Better yet - based upon my experiences this year – a nightmare.

Pack up the toys and find another diversion. I hear golf is relaxing.

Or?

Or I suck it up. Admit that maybe, just maybe I don’t have all the answers.

Maybe I never will. So what?

There’s room for improvement. (Plenty of room).

And today, thanks to Elizabeth, the universe steps up with a message.

Loud and clear.

Persevere.

‘Nuff said.

Friday Funnies - Running Sucks

2010-10-22T14:28:00.002-04:00

Knot Fun

2010-10-20T12:52:00.001-04:00

I’m struggling to find the silver lining in Sunday’s race result.

The obvious is that I PR’d.

However, the only reason I PR’d is that unlike Mississauga when “Time Didn’t Matter” I had a functional watch this time around. I could see each minute slipping away. It’s also somewhat easy to judge where you are on the course by watching the pace groups pass you. I tried to use the 4:15 group to get me up University but couldn’t sustain any sort of running rhythm without running the risk of cramping up so totally and completely that I’d run the risk of a DNF.

Picking apart the race from the beginning the first thing I noticed was some tightness in my lower back and glutes. I didn’t pay too much attention to it as whenever you run something is going to hurt eventually. The tightness wasn’t anything beyond what I’ve encountered in training and considering the amount of downhill running there is in the first 15km I didn’t know if that’s all I was feeling. The second half of the route is virtually flat, at the time it didn’t factor in.

The first sign of trouble is a pulsating tightness. From what I’m reading in my research this is the calf muscle beginning to spasm. When I begin to spasm, I have to change my stride. It becomes shorter and I can no longer roll through on my stride to push off.

The most bothersome part of the situation is that I’ve never gone in to spasm on a training run. In training I hydrate less and gel less often. My preference is not to do walking breaks although I do change up my pacing be it either traffic lights or water stops. Our water stops are on average 10km apart, so I’m hard pressed to by off on hydration as being a contributing factor to my cramping.

In Mississauga, the most logical explanation for my cramping was salt depletion. This entire training cycle, I prepared myself.

In addition to my Omega3 supplements I added Calmag, potassium and vitamin D.

I revisited my hydration plan by switching from Amino Vital to eLoad Endurance Formula. I perfer the Amino Vital for post run recovery.

I also switched my gels from eLoad Energy gels to Powerbar Carbohydrate Electrolyte Blend Gel. There are 200mg of sodium per gel. That’s four times the amount of most other gels. I scheduled a gel every 8km (less than 45 minutes).

I carried an additional four salt packets in my fuel belt just in case.

The extra salt did nothing for me on the course once the cramping started. The longer I ran, the worse it became. Since pacing was no longer a factor, I stopped at every water stop for water or Gatorade or both. I maintained my gel plan and since there were Powerbar gels on the course I added a couple.

There has to be some other explanation.

As I’m recovering, I’m researching. I’m soliciting opinions. I’m trying not to be grasping at straws. Life isn’t that complicated.

My calves are unbelievably painful. The knots have knots. So far no bruising, I’m icing, spinning and walking. My best friends have been my Zensah compression socks. The kids are giving me no end of grief over the shorts with argyle look I’ve been submitting them to the past couple days but I have no fashion sense at the best of times.

I’ve ordered a pair of Zensah calf/shin splint sleeves. When I resume training it will be wearing these. First because I’m sure that I’ll need the additional support during my recovery from this race since I’ve got to be ready for the Disney Goofy Challenge in ten weeks. Secondly, it’s an option that’s rather simple to implement while I continue to investigate what’s going on with my body.

Now What?

2010-10-18T22:13:00.000-04:00

I was ready.

I was prepared.

I talked to the psyche squad and psyched them with my mantra for the day more than they psyched me.

I had met my pace bunny for the day at the expo and discussed her 3:40 pace plan for the day.

Life was good.

Life was great.

And for 20 kilometers so was the race.

We might have gone out a little fast but the first 15km are a net downhill.

I focussed on maintaining my rhythm and form.

I laughed and joked.

I tried to put the image out of my find of the crazy spectator idiot that was one step away from running full speed in front of a moving trolley in the first 10km. The woman running on my left shrieked and the two of us were incredulous at what almost happened less than 10 feet in front of us. We never broke stride, but … but.. It was one of the most surreal moments in my life.

We continued finally getting off Yonge Street. The mansions, Casa Loma, the fall foliage, it was beautiful.

Lisa's Photo at 20km

My friend Lisa from twitter was waiting near the 20km mark with her camera. My calves started to twitch. I saw Lisa and smiled. I sidled up to Carla my pace bunny. I mentioned my calves and asked about salt. It certainly wouldn’t hurt, it was warmer than it felt.

The 10&1 pace group was close by. I used one of their walk breaks to open a salt packet and wash it down with some water. I really hoped it was going to help.

My wife and youngest son took the train to Union Station that morning to cheer me on. I bought them bright orange placards so I would be able to find them. I crossed the 21.1 km timing mat just before I reached them. The goal was 1:50, I was at 1:48:34 and in serious trouble.

Karen's Photo at 22km

I hugged Derek and kissed Karen. I debated not telling her I was cramping up. I whispered in to her ear I was in trouble and ran away. I was going to be awhile.

My mantra was Trust and Believe. Trust in your training. Believe in yourself.

I can’t trust my training. I never stopped believing in myself.

I trained hard and smart.

I avoided injury. I took care of myself. I addressed all the mistakes from Mississauga.

Supplemented with CalMag.

Switched my gels

Augmented my hydration plan.

Regular chiropractic appointments.

And here I was again. Both legs, calves ready to lock up.

And it happened.

I made it to 37km.

Right leg finally locked solid. I must have screamed in pain. A runner stopped turned around and came back to me. He wanted me to sit down. I refused to go down. I don’t think I would have been able to get back up. He saved me from a face plant. I knew it would eventually release. It did. It was my slowest1 km split of the day, almost 11 minutes.

I persevered. The up hill on University was torture. It’s not that much of a hill.

I smiled for the cameras.

I thumbed up when I wasn’t feeling it.

Karen's Finish Line Photo

I talked with another runner from London, she had a hamstring injury and was planning on running New York in three weeks. I hurt just watching her. She wasn’t going to quit. I can’t remember her name, I think it begins with L. She did all the Port Stanley runs as well.

I finished.

I PB’d by five minutes.

Disney in 10 weeks.

What am I going to do?

Who's Afraid of Spiders?

2010-10-18T11:47:00.002-04:00

Starting on Friday, I had a visit with my chiropractor. A bit of pre-race fine tuning. We tweaked a couple of minor annoyances. Earlier in the week, I woken up with a sore back and it hurt to breath. A costo-transverse sprain is an injury that people often wake up with. Sometimes it is caused by an awkward sleeping position or caused by turning in bed. Sneezing is a whole new experience. Once it starts to ease off , it’s annoying but not really a big deal. The spain is quite treatable with a good chiropractor (like mine)

The back and side of my left knee were bothersome, my guess was that my popliteus acting up. Nichole was able to find a trigger point buried underneath deep between the hamstring and other latin sounding stuff interconnected back there. Long story short, I now knew why it was bothersome.

Ready or not, I was good to go for the trip to Toronto on Saturday.

The drive to Toronto was uneventful, I was at the hotel by 11:30. My room wasn’t ready so I had the valet park the car (decadent of me) and wandered off to find the shuttle bus to the race expo. I found the walk to the bus a bit unnerving, the left knee was bothering me more than normal. I assumed it was just part of the tapering madness I’d been dealing with all week. Every little ache and pain was a major annoyance.

The expo was small but tightly packed. I found a great jacket and was able to get a better deal on the price.

I also spent some time watching the technicians at the SpiderTech booth taping up people for free. Paul Rosha and I had a conversation about the evolution of kinesiology tape and how Spider Tech fit in to the market.

Breaking the first rule of marathoning , “Never try anything new on race day” I discussed my shoulder/back and knee with Chris one of their technicians. Very quickly, Chris agreed that he could help. My shoulder was done quickly and easily. Shirt off, sit up straight, really Jeff, shoulders back chest out. I am such a slouch.

I didn’t go to the expo expecting to have to drop my pants and but it was a quite common occurrence at the booth so I made my apologies to those standing around and let Chris do his thing with the back of my knee (which also included shaving the patch where the tape needed to be applied.)

One of the interesting aspects about the application is how the area taped feels warm about 10 minutes later. Not an annoying or itchy feeling just a gentle warming sensation.

On the bus ride back to the hotel the ache in my back eased considerably. My knee also felt much better on the walk back to the hotel than the walk to the bus.

That evening I did quite a bit of walking. From the hotel to dinner, from dinner on Front Street up to Queen’s Park and around the loop where the race finishes and back to the hotel on Yonge.

I slept much better. While I knew the shoulder wasn’t 100% in the morning, it was the most comfortable I’d been all week. Heading to the bus to get to the start line, my knee was a non-factor.

Was it the end of taping madness or kudos to Spider Tech?

Easy answer for me.

Thank you Spider Tech, you got me to the starting line stress free!

Friday Funnies - Hammer Time!

2010-10-15T05:59:00.000-04:00

I'm as ready as I'm ever going to be. It's Hammer Time!

On a Perfect Day

2010-10-12T08:34:00.006-04:00

Less than a week to go!

The plan is coming together.

I will run sub-4.

On a perfect day, I may run 3:40. Life is far from perfection. Ask anyone who was in Chicago this past weekend.

I will not go out fast.

I will warm-up to Hog’s Hollow.

Nice and easy up that hill.

I will find my groove.

I will smile down Front Street, I’m halfway there. Strong and controlled, just like pacing Rebecca. 1:50

I will enjoy the sun on the waterfront, the breeze in my face.

Until the turnaround –

The wind at my back.

I know I’ll hurt.

Time to bring it home.

Push hard.

You’ve run this.

Ignore the watch, the buildings mess it up.

Listen to the crowd.

Feed off the energy.

Queen’s Park.

It’s a long loop, hold it together.

Smile for the finish.

Proud

2010-10-11T11:57:00.003-04:00

Yesterday left me drained emotionally. The mens and womens elite finishes in the Chicago Marathon were inspirational.

My friends running started strong. At the halfway point they were doing well. Then the paces began to slow, many times by as much as 5 minutes over 5 km. Lately Chicago has had a history of being very warm for a Fall marathon. 10-10-10 was no exception. There may not have been the humidity of the 2007 event when it was cancelled mid-race but the heat began to take its toll.

My twitter feed was active with messages about how difficult it was out on the course. I know how hard we all trained. We lived through the summer sweatfest. We also discovered how quickly heat saps the legs of their strength.

Everyone has the goal to finish that goes without saying. There is always pride in accomplishing what so many will never start let alone attempt. There is so much to running a marathon than just finishing. I’m so conflicted about what to feel . I’m proud of the accomplishments yesterday but I’m also so very sad and disappointed that an opportunity to accomplish so much more was taken away.

“You take what the day has to offer. “

“You can’t control the weather.”

“If life gives you lemons, you make lemonade.”

It all feels so hollow.

I’m not in Chicago.

I’m not there to celebrate or commiserate.

I miss my friends.

I can’t wait until they get back, I need to tell them how proud I am.

Friday Funnies - It Did Say Stop

2010-10-08T15:37:00.000-04:00

Failure to obey taffic signs may be hazardous to your health.

Land of Confusion

2010-10-05T08:03:00.001-04:00

Talk about being confused.

I understand completely about how the mind tries to play tricks on you during the tapering process.

Heck, I even joked about it with the Mob Runners who are heading to Chicago this weekend.

However, I’m in rough shape, or at least I feel like I’m in rough shape.

Heading in to the Scotiabank Half Marathon I was fighting off a mild bug. I was constantly sucking on Halls Citrus Vitamin C drops. The bug never really amounted to anything but I noticed a drop in my energy level at the time.

My legs have felt heavy since we completed the last round of Yasso’s. My quads feel like they have never quite recovered.

The last few training runs have been in the cold and wet. I get them done but have had no joy in running them. I push through the “I feel like crap” and once they’re done, I feel like crap.

Each and every symptom is recognized as part of the tapering process.

I’m constantly hungry. My weight is varying by 4-5 pounds and I’m doing my best not to care too much when it creeps up to the highest it’s been in a year.

I’ve been mentally struggling with a decision I made early on in the training process. I’ve stayed out of the gym since mid-June. Today, I get a bit of validation when this was posted to my twitter feed.

“The results suggest no benefits of an 8-week concurrent strength training for running economy and coordination of recreational marathon runners despite a clear improvement in leg strength”

Ok, interesting but there is a disclaimer tacked on to the end of that sentence, “maybe because of an insufficient sample size or a short intervention period.”

I’ve comfortably settled into over-thinking everything.

I’m checking the weather for two weeks out. (Looks good so far)

I’ve been looking at shoes and comparing their weights after receiving a bit of conflicting advice at the recent expo regarding my current shoe and the use of an orthotic. In reality, I should be breaking in a new pair that I already have but have decided to stick with the best advice any runner can follow during the later stages of training and race preparation.

Don’t change a thing!

Don’t try anything new, don’t experiment.

Great advice even if it doesn’t curb your appetite.

Friday Funnies - How To Run in Bare Feet

2010-10-01T06:37:00.000-04:00

Mission Accomplished

2010-09-28T09:29:00.005-04:00

Back in the spring I agreed to join the Canadian Running Marathon Quest and run the Toronto Scotiabank Half Marathon. Why would I need to agree to run a Half Marathon, well, I agreed to run it as a member of “Team CouchtoKenyan”. Rebecca Gardiner had a challenge in mind after completing the Ottawa Marathon and how could a refuse to play a role in Operation Brother Smother.

In September, I was given my assignment. I’d offered to run behind Rebecca’s brother for 21.1 km stepping on his heels the entire time just to mess with him a bit, but this was to be a somewhat fair challenge. My job was to pace Rebecca to her goal of 1:55.

I’m not a great pacer, but I figured a little help from my trusty Garmin 305 and a relatively flat course and I could figure out how to run an average pace of 5:26 min/km.

Our good friends at Canadian Running Magazine were giving us the VIP treatment with the Marathon Quest program. Michal Kapral and crew had a room at the Sheraton overlooking the finish with private washrooms and bag check. Our post race refuelling was nicely tucked away and the comradery of the Questers was a welcome benefit.

Even better was the arrangement to meet the rest of the CouchtoKenyans and Rebecca’s parents at the private CouchtoKenyan lair at the starting line. This was the first time I got a good look at brother Mark and I’m glad I wasn’t chasing him. Heading to his private luxury box prerace, his incredibly bright red shoes looked fast but it was his walk that concerned me. This guy walked fast, running after him to try and step on his heels might not have been the bestest of plans.

Eventually realizing that we should get in to our starting corral, we walked the 90 seconds’ out the revolving door and past the elite corral to hear the starter announce , “One minute until the corrals close! One minute!”

In that jaw dropping, heart stopping moment we entered at the first corral possible, “Yellow” The Yellow corral is reserved for runners whose times are measured with fine Swiss timepiece’s in tenths of seconds, not sundials like us mere mortals.

Evidently the bouncers at the gate seen duly impressed that we had some affiliation with Kenya so we must belong in yellow corral, we were welcomed with smiles and not the usual all knowing glances of “Look at this guy, he thinks he can go the distance in those shoes.”

Thank goodness this wasn’t our first rodeo and we waited off to the side until our (mostly) correct corral came through. It wasn’t long. Our chip time was a bit less than two minutes off the starter’s clock time.

Our entourage weaved, wobble, jostled, and stumbled through the first 3 km finding our pace, shedding some extra water weight, and getting a feel for running in congestion with so many people.. With over 10,000 competitors the streets didn’t seem quite wide enough at times to maintain a constant pace. I also learned that my trusty Garmin does not deal will the glass and ivory towers of downtown Toronto. My wrist was telling me that we were running a 4:45 pace in elbow to elbow runners. Not even close. I began doing the pacing math using the kilometer markers and guessimate of five and a half minutes per kilometer. Running under the aptly named Gardiner Expressway the watch was virtually useless. It wasn’t until we reached the open spaces of Lakeshore Boulevard that I could use current pace as a benchmark for our time. Average pace wasn’t going to help, and distance on the watch was out by almost 750 meters.

Rebecca was running strong, we made sure to hold back and walk the water stops. If we made any mistakes at all, it was not getting back to pace coming out of the water stops. After 8km, we had about a one minute cushion.

Around then tenth kilometer the elite runners were coming out of the loop. The lead group had a bout a dozen, I wasn’t able to count there were just so many entangled arms and legs. Not far behind then was Reid Coolsaet. He was flying effortlessly over the ground. We also saw Michal Kapral before we reached the 12K mark and did the turnaround to bring it home.

So far, so good! On pace, on plan, nothing hurting, wash, rinse and repeat.

Rebecca had her second gel planned for 16K and I had mine there as well. Back to up and over the hill and then the final stretch under the Gardiner again. It was about the 17th kilometer that Becky knew she had a chance. She pushed the pace in an opening and was running a 4:45 with a fierce look of concentration and determination. I didn’t reel her it and let her go at her pace. By the 19th she was starting to run out of gas. We had a shot a finishing at 1:50, so I held the pace at 5:10. She was struggling but maintaining it. There was a bit of an uphill at the bottom of Bay Street that I forgot about.

At 20Km, I knew we’d done it., now to bring it home. I stayed just out of Becky’s reach, I knew exactly where she was and focussed on the sound from her iPod. There were signs every 100 meters counting down the last 500 meters. Lots of crowd support, with 200 left I told Becky, we have a shot at 1:50.

The finish line photos will eventually tell the story, we crossed the line together arms raised.

Becky smashed her goal time. She ran her race, called the shots and all I did was made sure she had a target to follow at the end.

Mission accomplished.

If you want to know the results of Operation Brother Smother, read Becky’s blog.

Friday Funnies - Fast Food

2010-09-24T06:25:00.000-04:00

Sure a shrimp can swin, and now run. But seriously,
how good is it on a bike?

Your Mileage May Vary

2010-09-22T10:26:00.000-04:00

Speed work is done. I’ve finished lapping the track and now await the fulfilling of the “The Prophecy”

The Prophet Yasso decreed that those who run in circles against the clock shall compete in the Marathon. Those Competitors shall finish (90 per cent of the time, when training over 50 miles per week) within their average time of running the loop-de-loops. As Bob so effectively observed, the folks over at the BAA don’t seem quite so enlightened to actually observe the Yasso Predictor as adequate qualification for an entry in their little spring soiree.

While moaning about being a positive splitter (its label day on the blog today), it appears that when running on the track I am capable of achieving a negative split. The counter opinion is that it was getting dark out and I was so tired of running laps that I just wanted the darn workout over. The latter may be closer to the actual truth.

This weekend I’m participating in the Scotiabank Toronto Waterfront Half Marathon. I’ll be running under the Couch to Kenyan colors and attempting to pace Rebecca Gardiner to her challenge goal of a 1:55 finish. If all goes well, we should be across the finish line in time to watch the elite runners finish the full marathon.

Afterwards the tapering begins for the Toronto GoodLife Full Marathon on October 17th. I may have just recovered from running all those 800 meter repeats by then.

Last Long Run Weekend

2010-09-20T16:25:00.008-04:00

Saturday was our last 32km run before tapering begins. It was a perfect day for running. Cloudless, cool, and I believe there were cupcakes.

It would have been perfect without getting interupted by the pager and running with cell phone connected to a conference call.

No matter, it was a fun day.

Friday Funnies - 50 Book Spoilers in 4 Minutes

2010-09-17T06:30:00.000-04:00

And the out-takes

Fail to Plan

2010-09-16T14:33:00.000-04:00

Only a couple of weeks until the Scotiabank Toronto Waterfront Marathon, I’ll be pacing a friend in the half Marathon as a member of Canadian Running’s Marathon Quest Team.

After the half, tapering begins for my second full marathon attempt at the Toronto GoodLife Marathon the week after (Canadian) Thanksgiving. My training group will be back from Chicago. I’ll have some excellent feedback from their performances to know how well our Smart Coach Training Plan prepared us .

I’m working through the process of defining what my goals should be for the marathon, particularly after my problems during the Mississauga race with calf cramps. First off, the main rule of running a marathon is “Respect the Distance”. I take nothing for granted, I will accept what the day brings.

No problem defining my primary goals, which are:

1. Finish (upright and smiling)

C’mon who starts a marathon with the goal of not finishing?

2. Break 4 hours

This was my original pace goal for my first marathon attempt. I was happily on pace for the first half of the race, then thing deteriorated around kilometer 23.

More difficult are the goals that I feel I’ve worked towards. This training session, I’ve committed to ensuring that I didn’t overdo the training and wind up injured. While not a marathon goal, it’s been my primary motivation every training run. How do I feel? What hurts? Why does it hurt? So far, I’ve been successful, nothing hurts that shouldn’t be hurting. I plan on keeping it that way.

In order to finalize my goals, I need to have a plan. Right now, I don’t have that plan. I have questions, lots of questions.

Do I try and Boston Qualify?

My head tells me that I’m not quite there yet. My heart tells me there is no harm in trying. What’s the absolutely worst thing that could happen? I blow up and have to walk? Been there, done that, still finished (upright and smiling). I don’t like the feeling that I’m pressuring myself to try and BQ. At the same time, I really don’t want to have to wait a year before I get another shot at qualifying. Looking forward at my schedule and knowing how difficult it was last winter with my hips and the cold weather. I don’t believe there will be a spring marathon for me in 2011. My other option is less palatable and that is to try and BQ at the Disney Full. Logically, that doesn’t work for me. Too many variables, little things like a half marathon the day before come in to play, my heart may win this debate.

Even Split, Negative Spit, or (*gasp) Positive Split? And Walk/Run or Run or Mix it Up?

I planned to run Mississauga with even splits. I also followed the 4 Hour 10&1 Pace Bunny. I ran the first 21.1 km 15 minutes slower than my PR and still had cramping problems in my calves. So ignore that race and fall back on what did training feel like. I’m not a great run/walk runner. I run tight. My hips protest the walk break and I feel better maintaining a continual pace. Having said that, I’m a fader over distance, it doesn’t seem to matter about pace, I fade over time. I don’t think in an endurance event that I’m a negative split style runner. Given that I fade, an even split might be a bit of a stretch. So, that leaves the (dreaded) positive split. I’ve read that performance can degrade as much as 6% when running for over three hours, and that statement rang true to me. At the same time, I don’t want to create a scenario where it becomes a self fulfilling prophecy either. Going out to fast can be a sure way ensure an slow finish. Here I trust my training, and my training says “positive split”. It’s an area for improvement in my training but not this training cycle.

Long story short, I’m working over a plan in my head. The last couple of weeks of training will seal the deal.

Friday Funnies - A Tale of Two (or Three) Kitties

2010-09-10T06:54:00.000-04:00

Yes I know I owe y'all a blog post. I'm still catching up from being away from work for a week. Maybe I'll write something blogworthy in another ~~day~~ week or two.

In the meantime, how about a couple of treadmill workouts from our feline friends.

Friday Funnies - Jump Start

2010-09-03T11:17:00.002-04:00

High Park

2010-09-03T10:03:00.003-04:00

I finally had a week off work. The endless summer of getting up at 4:30am and commuting to my desk for 6 am has almost ended, when I go back to work on Tuesday, I go back for 6am. I’ve been able to adjust my sleep schedule a bit, and get some much needed rest, but other than that, it’s been a very quiet week.

Vacation started with a 26km on my birthday followed by a house warming party at Becc’s complete with firefighters. My wife provided an ice cream cake for the festivities and it was great to have Shane and Victoria back with the Mob for the day.

The highlight of my week was a training run in Toronto’s High Park organized by Canadian Running’s Editor-in-Chief Michal Kapral for the Team MarathonQuest runners. About a dozen participants ran a 5km loop over the paths and trails.

I arrived early, to avoid Toronto rush hour traffic. Getting between Hamilton and downtown Toronto for 7pm during construction season can take anywhere from an hour to a week and a half depending on the alignment of the plants, tide table, and number of participants in the daily demolition derby. Getting to the park early gave me time for a quick explore.

The first thing I noticed was the pathways were decidedly turtle –friendly. This bodes well for those of us on Team MarathonQuest running Scotiabank .

Signage seems to be a big thing in High Park, the next sign I observed, was this unusual warning regarding coyotes. My most immediate concern was regarding falling anvils. The park may be turtle-friendly but those guys have a hard shell for protection. Getting dusted by a roadrunner wasn’t in my vacation plans for the day.

Continuing my walk through the park, I was pleasantly surprised not to see a single roadrunner, but this group of feathered cousins obviously ignoring any looming threat from wayward coyotes.

High Park is beautifully maintained with trails for biking, running or walking, truly a gem in the heart of Toronto.

At 7pm, I caught up with the group running. Michal led brief introductions, and we waited patiently for the fashionably late but ever so sweaty Rebecca Gardiner. Although having a major highway named after her, Rebecca didn’t get the VIP treatment on the Gardiner Expressway (downtown Toronto’s combination elevated highway/parking lot). Adding insult to injury, VIP Parking was also full.

During our 5K tour of the park, Rebecca and I hatched our devious plan for winning her challenge. So intent were we on perfecting our evil laughs we missed one of the trail turns and had to run yet another hill along Bloor Street for added penance.

The group reassembled for rehydrating with Infinit a draw for Brooks prize package and with a sweet running chapeau from Canadian Running Magazine. Matt ( the Fartlek Runner) captured a group photo before we called it a night

Pure Joy

2010-08-29T21:03:00.000-04:00

Even last year, if someone told me that I'd run 26km on my 51st birthday and have fun doing it I don't think I would have believed them.

From Mob - Birthday Training Run

Today I feel I understand the pure joy of accomplishment, in achieving the unexpected, in living life to the fullest, in believing in yourself.

And since I'm on a bit of a Ryan Hall kick, I have a dream.

Ryan Hall - Speed Work

2010-08-27T08:48:00.000-04:00

We've started our speed work at the track on Tuesdays with Mile Repeats and Yasso 800's.

Ryan Hall (and his coach) demonstrates some shorter speed work to improve your marathon performance.

Friday Funnies - Running in Circles

2010-08-27T03:17:00.000-04:00

A track star runs into his rival while preparing for a meet.

Reach the Beach Race Report

2010-08-23T10:20:00.000-04:00

For the past year, I’ve patiently waited for Friday August 13th to arrive. I made a promise to myself last year after completing the 2009 Reach the Beach 5K in Port Stanley, Ontario. The promise was to return healthy and in condition to “humble the hill” in 2010.

A year ago, I experienced my first running related injury in mid-July. The symptoms initially indicated IT Band Syndrome but further diagnosis by a physiotherapist determined my problem to be a lateral hamstring inflammation of the biceps femoris at the knee. I could walk pain free but was unable to run for four weeks. When I began to run again it was very short distances and it was anything but pain free.

Since I was already registered for the Reach the Beach Race I decided I’d go and see how the leg felt. I had been training for my first attempt at a 15K race when the injury occurred, and I felt confident that I should be able to handle the distance, the unknown was the hill. The wild card was the left knee. I knew I could always walk (if forced to at gunpoint).

My first official 5K was the Retina Run 5K in April 2009. It was also the first time I had run in an organized race since high school. That race was a long time ago in a galaxy far, far away. We’re talking 1976 folks; many of you weren’t even alive yet. Nike was making waffles, and it was the 50th anniversary season of the Toronto Maple Leafs. Fast forward – Nike still makes shoes, and well the Leafs are well still the Leafs.

I was able to run the flats without too much of a problem, the first small hill tested my conditioning. I quickly discovered that the time off was going to be an issue.

The first part of the big hill wasn’t too bad. I was able to stay close to one of my running mates from my 10K clinic , James, but the second half of the hill did me in. I had to walk to the top, my lungs were about to explode out of my chest. Surprisingly, I was able to walk to the top just about as fast as those trying to run to the top. A quick, flat out and back of about a kilometer at the top got my pace and breathing back on track, right up to the point I had to look down that hill. Looking up is doesn’t seem so bad, looking down, you see how high you are gazing out over the country side.

My knee wasn’t capable of getting me back down the hill. I tried skipping, hopping, and finally resorted to getting as far off to the side as possible (to the point of getting on the sidewalk) and walked down the hill. It was my only option. Once on the flat again, a quick pass through a generous local spraying his garden hose over anyone who wanted a quick cool shower and back to the finish at the beach.

I finished a respectable 38th. My time was 5 seconds slower than my first 5K race. Puzzled, confused, and a wee bit humbled, I promised I’d be back.

Flash forward to Friday, August 13th, the rematch. This year I’m injury free. A bit road weary from marathon training but quite likely in the best condition of my life. I wanted this race. On Tuesday night for my 10K training run, I ran the first 5Km at my 5K pace. It was hot and humid and the air was thick, the hills were familiar but persistent. It was a good test; I held back just enough to ensure it was a training run. My time clocked in at 23:30, a minute faster than last year’s RTB and half a minute quicker than my Retina 5K time. PR’s in training don’t count, so I took it as a sign of good things to come.

I ran hill repeats on Wednesday night. Slow and steady, don’t leave it all on the training hills. Thursday was a rest day. My maintenance appointment with my (new) chiropractor occurred on Friday afternoon, she checked my back, and could see my hips were tight. This time it was my gluteus medius on both sides were causing the problem. Oy Vey! There was some very deep breathing involved in getting them to loosen up. My right STJ was stuck (as usual) and that was adjusted as well. I was as ready as I was ever going to be for the rematch that night.

My wife and oldest son joined me for the evening. We arrived early enough that I could get some pictures of the hill and I took some time to test my steep downhill running technique. Running down a steep hill has its challenges. The steeper the downhill the further back on your foot you land. Striking with your heels on every downhill stride not only loosens your teeth but slows you down as you brake with each step. Shortening up your stride length, keeping your turnover quick, landing on your toes, all help to keep you under control on the descent. The best advice is not to overstride, if your center of gravity gets too far forward … well let’s just say in downhill skiing its known as a yard sale.

Arriving at the start, I was happy to find fellow Mobsters Marty and Bob and Linda. The boys lined up at the front, waiting for the gun (siren), which celebrity false started a couple of times before the pack finally just ran.

Marty was off like he was shot out of a cannon. I’m figuring, he knew there was real beer after the finish of this race and was parched. The opening kilometer flew by in 4:15. The end of kilometer two gets me to the top of the hill. Still behind Marty, but not by much, we’re still moving along at 4:39 pace. A simple out and back begins at the top of the hill, slightly downhill to the turnaround, I count the number of runners ahead of us. Marty was ninth, I was tenth. WTF? Really?

Finishing up kilometer three has me back to the top of the hill. I’m feeling good. Marty has fallen back a bit and the first women runner has passed me, the only person to pass me since the beginning sprint from the starting line.

Now I’m ready to race, me and the hill mano-a-mano. There’s no walking this time. No braking, short quick strides, heels up, lean in, arms moving just enough to keep balance. I pass a guy on the downhill. Sorry dude! In no time on to the flat and stride it out. Past a water station and for God’s sake in to the back end of the 2.5Km competitors. Strollers, kids, people running and walking 4, 5 and 6 across. “On your left!” does not mean take two steps to the left.

My pace at the end of the fourth kilometer was back to 4:15. I’m huffing and puffing like a steam engine. My hamstrings are tightening, quads are burning.

One to go, people cheering, a quick glance back over my shoulder, it seems no one is close. Coming up to the final turn, I ask a young race marshall, ”Anyone close?” No answer, I suppose what she heard was something more akin to “Huff Puff Annahwhunclothes? Wheeze”

I see someone ahead, focus, pass this guy. I open it up, for the first time in very, very long time. I have a kick, a real kick. I pass this guy like he’s standing still (it’s a 2.5K runner, who knew). I charge across the line, smiling from ear to ear. I don’t need a time. I beat the hill, I raced my race. The final kilometer was 4:07. My watch said 21:56. SportTracks tells me I was running 3:00/km down the stretch. Look out MarathonQuest, there’s another CouchtoKenyan coming.

I got out of the chute and back to the finish line. I saw Marty come in, and then Bob. There weren’t too many in between them.

The Mob rocked this race. The boys all age grouped.

Afterwards, the beer tasted great.

On Sunday, the Mob tackled Port Stanley again with a 32km SweatFest. After all we own the place.

From Mob -Aug PS Run

Friday Funnies - Here I Go Again

2010-08-21T05:28:00.000-04:00

It's been one of those weeks. If only my work life was this organized.

Friday Funnies - Some Days ....

2010-08-13T06:02:00.001-04:00

.... it just don't pay to get out of bed (or is that bowl)

Hump Day

2010-08-12T08:35:00.000-04:00

During the training for my spring marathon, I think I ran hills once, maybe twice at the most. I remember trying to run the hill between Labatt Park and the Art Gallery when my left foot couldn’t find the ground. (later diagnosed as a compressed nerve). This training cycle has included a steady diet of hill work, mostly hidden in Tuesday runs but Le Routier has been ensuring every time we run there is a hill component. The past few weeks, due to my never-ending early morning shift at work, I’ve been running hill repeats on Wednesday nights from the Running Room.

Last night was one of the best hill sessions ever. You wouldn’t ever think hauling your assets up and down hills for an hour with a humidex 98.6F would be classified as fun but I’ve gotta tell yah, “This was a blast”. Maybe not as much fun as these guys, but fun none the less.

First of all, we ran a couple of kilometers to the first hill, but before we finished the first 1000 meters the lead group (about 5 of us) crossed the train tracks before a freight train cut off the remainder of the pack. Traffic on the other side of the tracks across Oxford Street was heavy and backed up. We didn’t stand a chance of getting across so we ran a block to cross at the lights at Talbot. While we’re waiting for the lights, along comes the rest of the pack under the underpass. Laughing at us standing there waiting for the light. A quick dip to the park pathway and we’re at the first hill. A short very steep curving hill. The plan – five repeats. Not too much of a problem. Up the hill at about 75% and walk most of the way back down to get the heart rate down, jog a bit, and then back up again.

I was thinking about running Friday’s 5K Race in my Zoot’s so I wore them for the hill training. These shoes are light, but like The Princess and the Pea, I could really feel the road. I don’t ever think I could run a full marathon in them and am not sure I’d even consider them for a half. I’ve become accustomed to my orthotics and Salvation II’s and the lack of arch support and heel lift was very noticeable by the end of the night.

After this hill set was completed, back to the multipath and south to Harris Park for another set of four hill repeats. Just to keep things light, there is a “bump” that many considered being an undisclosed tenth hill. Really? Would Jane have been so sneaky to add a hill?

The Harris Park hill is longer but not as steep. This one I ran a bit harder and jogged back down. Last week we did eight of these, so four were over quite quickly. Hot, sweaty, and lead legged a short jog back to the Running Room and Hump Day was over.

Friday Funnies - Give a Sh*t

2010-08-06T08:27:00.000-04:00

Charity Giving has never been more fun when you can give a sh*t for charity. This is a funny take on giving charitable gifts through Oxfam America Unwrapped http://www.oxfamamericaunwrapped.com/ where you can literally give a sh*t and help and help the world!

This video is *mostly* safe for work

Putting It Out There

2010-08-05T07:04:00.001-04:00

The reasons for running probably outnumber the number of people who run for a reason. Many have decided to make their running count for something and represent a charity or support a cause important to them.

My twitter feed is full of people who put it out there to make their individual effort count towards the greater good. Sadly, many times their efforts go largely unappreciated or unnoticed and in the case of charitable donations unrewarded.

Some of my Twitter friends working hard for charity are ( I know there are more of you and forgive me if you’re omitted)

Lonnie and Sam (Operation Jack) support Train 4 Autism

Natalie (working through her injury) is over half-way three in running 1000 miles for the MS Society in the UK.

Jenn is preparing for the Goofy Challenge as a member of the Leukemia & Lymphoma Society's (LLS) Team In Training

Daily we are overwhelmed with celebrity requests to support “something” important to them. Our collective consciousness has become increasingly immune to pleas for help, and teary testimonials extolling the virtues of supporting their cause. Many times it feels like marketing gone wild.

Recreational athletes who try to inspire support often suffer similar problems getting support from anyone else other than family and close friends. Compassion fatigue affects their fundraising efforts to a much higher degree since their support communities are so much smaller.

I try, to the best of my abilities, to support as many of these individuals as possible. Every little bit counts. Even helping to spread their message makes a difference in assisting them to reach their fundraising goal.

Occasionally, there are people who fit somewhere in the middle. They aren’t big celebrities with huge fan followings to cull for support. They are motivated, sincere individuals whose inspiration while very personal have transcended from running a race or two to support their cause to dedicating a significant portion of their lives to pursuing their charitable goals. Two of these incredibly committed people that come to mind are Sarah Stanley and Ashley Kumlien

Take a moment to reflect on what your training means to you and how just a few moments of your time and a wee bit of generousity you can make a huge difference to those who are "putting it out there" in our running community.

Sum Thing New

2010-08-01T16:41:00.002-04:00

Is it really August already?

I never really thought about it when I got up this morning. Apparently, I was thinking about too much when I got up. I was already at the Running Room when I realized my Garmin was still lying on the desk beside the computer at home.

Oh well, no worries, I can do the running naked thing. It’s not likely anyone would notice. Except maybe this young lady who was watching us in the park yesterday morning.

Besides, it wasn’t like I was going too far, only 7 km. Yesterday’s 30-ish kilometer run with Gillian and Chris was a distant memory.

There was a very light turn out at the Running Room due to the long weekend. No Mobsters in sight anywhere. I was joined by Joe and Ron who heard I was doing 7K and thought the distance suited them. We ran up to the University along Waterloo and back in along the bike path through Gibbon’s Park. Run being a relative term, our pace was 6:30/km.

I did a little catching up with people at William’s over coffee after the run. It’s been an eventful summer for some of them.

I did a couple of manual entries in my tracking systems to discover a couple of milestones.

For the first time ever, I ran over 200 kilometres in a month. July being the second month in a row where I could say I have run injury free since a year ago June.

With my record setting July mileage, I went over 1000 kilometres of running for the year.

Kinda cool!

Friday Funnies - How Not to Hurdle

2010-07-30T08:54:00.001-04:00

Form over (dys)function.

Time for a Quickie

2010-07-28T11:54:00.004-04:00

Just a quick update, the total lack of a life continues into its second week. As I write this I’ve been awake since 2:30 am when my pager required my attention. Ninety minutes later I was at work sweating profusely. How can it be that humid at 4am? Sometimes Mother Nature is a real …

Last night, I thought that if I left home in ample time I could run to where my son was playing soccer. It was just over 12.5km in to a stiff wind, up seemingly endless hills. There's the downside to running a one way route, the wind can be constantly in your face. At the very end I had a turn that put the wind at my back for 300 meters. I won’t ever whine about wind when the humidity is over 90%, that last little bit was almost unbearably hot. I made it in about 66 minutes with time to spare to see the beginning of the game. (Which they lost 7-1, half their team was away on vacation)

The 31+ km run to Port Stanley on Sunday was a huge success. The weather was surprisingly co-operative. Overcast with rain ahead of us but never on us. There was plenty of support in the way of aid stations every 2.5 miles or so. The route wasn’t overly congested with traffic and the last 10K had wide paved shoulders. There is another one of these runs on August 15th and final one for the year in later September. I anticipate there will be some interest in the August one; the latter one is too close to the Scotiabank Half-Marathon for my consideration.

Cooling off in the lake at the end of the run was almost as good as the meal at GT’s on the beach afterwards.

I’m struggling to maintain a goal pace at the end of my runs. I’m noticing that on both longer and shorter runs that the last couple of kilometers are a struggle. I’m sure some of it is weather related but at the same time I’m a wee bit concerned that I’m mentally fatiguing. Whatever it is, I’m aware of it and will have to see if it continues. Other than feeling old and slow in the heat, my body is in surprisingly good shape. Last year at this time I was dealing with my first running injury, a lateral hamstring tendonitis that sidelined my training for six weeks.

I’ve finished my box of E*Load gels. I’m considering trying some PowerBar Gels on the next couple of long runs. Although the E*Load are a heat endurance formula there is a considerable amount more sodium in the PowerBar Gels. I have successfully avoiding cramping on my long runs but have been supplementing my gels with salt or pretzels after 20km. I’d like avoid dosing myself with salt while training and see if I can tweak my course nutrition to compensate

Friday Funnies - Radio Gaga

2010-07-23T06:30:00.000-04:00

A very creative advertisement for ABC radio.

Happy Little Bird

2010-07-22T08:40:00.002-04:00

Have you heard the story about the little bird who forgot to fly south for the winter? By the time our little bird decided it was too cold to fly so it began walking. The little bird was cold and shivering walking through field and pasture trying to get south as fast as its little feet would carry it. Cold and tired and out of breath it paused in farm yard where a cow just happened to drop load of manure on the poor little bird’s head covering it in a steaming pile. The little bird was not happy (and quite grossed out) by this sudden change in events. Until it realized that it was finally warm, so warm it was happy, so happy it began to sing. It sang so loud that the barn cat pounced on the poor unsuspecting little bird and ate it all up.

The moral of the story my friends are three- fold:

Not everyone who poops on you is your enemy.
Not everyone who gets you out of poop is your friend.
And if you’re up to your neck in poop and happy, keep your mouth shut!

I tell you this story to illustrate the lack of writing on my blog. I’m up to my neck in poop. Thanks to the each and every one of you your tax payer dollars are fueling the automotive industry economic recovery and I’m insanely busy.

Luckily last week was a recovery week and our runs were short and sweet.

This week and for the next month I will be waking at 4:30 and commuting to work for 6am. No opportunity for an early morning run. I’m also heading to bed around 9:30 pm. The excitement is excruciating, I can hear your gasps of awe at my rockstar lifestyle.

This weekend our long run has been moved to Sunday. We will be joining a special group run organized by Runners Choice from London to Port Stanley. Our group is running 31 km. It should be fun if the weather co-operates.

I’m picking up runs between running the kids between their activities and answering my pager.

It’s all good.

Friday Funnies - Team In Training

2010-07-16T06:27:00.000-04:00

Its been a a busy week a Casa de Radical but one where we've been training hard.

Friday Funnies - Too Hot

2010-07-09T07:37:00.000-04:00

Yes kids its too ~~bleeping~~ hot!

And yes that is Alanis Morissette.
Isn't that ironic

Hot Hot Heat

2010-07-08T14:43:00.001-04:00

Southwestern Ontario has been slowly broiling in an early summer heat wave for the past week. Saturday’s long run of 23km was warm even with the early start. The last 8km were shadeless. The final three were almost impossible. My hips tightened reminding me of the long runs in the early spring and late winter where I thought it was the cold that was doing me in. I also should have learned from those long runs what wet clothing does to the nipples. OK, I admit it, I’m a slow learner but Sunday's 8km was a vivid reminder.

Tuesday, I couldn’t run early in the morning and opted to try a 10km run late afternoon. My original plan was to run along the north branch of the Thames in a simple out and back. Instead, I headed straight for the Highbury hill figuring I could venture in to the park system on the way back. The hill itself was partially shaded and getting to the top I was a t 3 km. Running in to the subdivision and working my way back to the North Branch multipath wasn’t as easy as I thought. The heat slowly and steadily sapped my strength. I took a walk break and popped a very warm gel at the 5km mark.

I entered the park system only to find there was no shade and it was hot and sticky along the river. I walked a bit more to get under cover and was able to run again until the end of the path. I was at 8km and decided that it was just too hot to continue. I walked the last mile home. My fingers were tingling from so I assumed that I was starting to dehydrate more than I wanted to for a 10km run.

I got home in time enough to shower and get soccer boy to his practice only to find that they had decided to scrimmage with the other team that they share the field. Not having enough players, I added an hour of soccer cardio to my running. My legs felt like lead the entire time.

There was a significant amount of email chatter about running Wednesday morning at 6:30 am. I was planning on being at work for 7am but after running mid-afternoon I knew there would be no way I’d run through the heat again later in the day.

I joined Marc, Bob, Jules and Rebecca for a quick 6km in the downtown. It was humid and even without the heat of the day it was hard to breath. Thirty minutes of running felt like an hour and a sweaty hour at that. Bob was able to find some solace in the sprinklers that were operating but I had a 45 minute drive ahead of me and needed to stay somewhat dry. I should have thought to stretch more. I was so achy and stiff after the drive.

Getting home after work, the sky opened up and the rain came down in torrents from 5pm to 7pm. Even with all the rain, the sweatfest continued through the evening and in to Thursday morning.

Today, I’m tired and sore, my butt aches, my quads are screaming and there’s 26 km waiting for me on Saturday morning. At least I didn’’t have to fly to Germany to feel this kind of abuse.

Friday Funnies - Old Spice | Questions

2010-07-02T05:51:00.001-04:00

Today's Friday Funnies is for the Ladies

Sugarland Express

2010-06-30T11:32:00.000-04:00

Yesterday was the last day of school, a day celebrated by both students and teachers alike. My wife sent our youngest off to his last day of Grade 5 with an abundance of rice krispie squares (none of which made it in to my lunch bag). The day was decidedly cool and instead of walking outside at lunch, I took the inside route along the mezzanine of the plant. The outdoor temperature was around 60F.

Getting organized to run at 6pm, I was rummaging through my gym bag to see if I had anything to keep warm. A long sleeve shirt or jacket, perhaps even gloves, it was surprisingly cool for almost July.

I arrived early at GLM (the former site of the Guy Lombardo Museum), I ‘m not sure the Springbank Community Gardens will ever catch on and waited for the rest of the group to arrive.

Marty was the first to make an appearance. Being a school teacher, I was surprised that he decided to run. Marty was also pondering his decision after stuffing himself on sugary goodness all day long. His philosophy being, “If I have terrible runs when I feel great, then today I’ll be having a great run.”

The rest of the MoB arrived (in a Cadiallac) very shortly after 6pm. Traffic was normal for the London rush hour construction zones. We set off down Wonderland to Riverside for some “tough love”.

There was lots of chatter until we reached the first major climb, I commented to Bob that thing suddenly got quieter as we heaved up the hill. Our pacing was quick but steady. I mentioned that there was an option for another hill around the 8Km mark if we went behind Storybook Gardens through the Enchanted Forest. What I didn’t remember was how long or steep that hill was, I mean after all I had run it in over 30 years.

The group was still quite close together as we reached the base of the hill. Marty in a sugar induced hallucination thought he was part Kenyan and took off like he saw an “All You Can Eat Buffet”. Not one to miss an opportunity for a good meal I charged after him. We were turning over 4:40-ish splits back to GLM.

I never was able to catch up to the Sugarland Express. I wonder if maybe changing up my diet might be in order. Cupcakes anyone?

Pete Magill - Hill Training

2010-06-29T13:49:00.007-04:00

Pete Magill with Grace Padilla and friends demonstrate five differing hill workouts that are guaranteed to increase your endurance, strength, and speed while making you laugh.

Click to play

Long Hill Runs build slow-twitch endurance by incorporating from half a mile to 2 or 3 miles of steep hills into your long run every 2nd or 3rd week.

Long Hill Repeats strengthen intermediate fibers by running 4-8 30 second reps to start and working up to 90 second repeats.

Short Hill Repeats strengthen fast twitch fibers with 30-60 yard repeats (about 8-10 seconds) at just under an all out sprint.

Hill Springing & Bounding builds strength and improves stride on a moderate grade by doing 2-3 rep form drills. I definitely recommend watching the video to see what your form should be.

Downhill Strides put a lot of stress on your quadriceps and make them stronger, and you should never do more than a few in any session.