Thursday, October 7, 2010

speed WORK

So I have learned many things this week, one that stands out is a "little information can be dangerous!"

So the story unfolds like this:

We found a great running group a few months ago through some contacts at another group. This group is called 'Roadkill'. They are fantastic! They meet once a week at a track and do speed work together. We have had several opportunities to go, and what we have learned has been so very helpful. Unfortunately I am not always able to go because of the timing and the kids, and how life in general just gets busy. What we have been doing is mimicking what we have learned as well as reading more, with a better understanding of what it all is.

I now know what a 100m stride (pick up) is, and what it is used for- to get the heart rate up before you try to run faster for longer. A 400m is 1 lap around the track. 4 of those is a mile (I can count on a good day). Rest is when you stop and catch your breath (for me that is collapsing onto the ground so I can concentrate fully on breathing), a small break between sets. My belief is that all this is getting the body ready to sustain itself along the runs at a faster pace for a longer amount of time.

We have experienced many different instructions along the way from the coach of this group (he is totally awesome, and doesn't laugh at me, which is nice), but it always begins with a 1 mile warm up, 4x100m, break, then something incredible-the speed work, then a 1mile cool down.
With this small bit of knowledge, when we cannot get to the track where the group runs we find a track in our area and we pretend to know what we are doing. So this Tuesday night we headed out to the track by my place and this is what I did to us:

1 mile warm up (thanks to G for not letting me cut this short)
4x100m
400m with a 3 min break
800m with a 3 min break
1200m with a 3 min break (I was wavering here about if this was too much? we decided it wasn't?)
800m with a 3 min break
400m with a 3 min break
1 mile cool down (again, thanks to G for pushing me to finish whole)

An hour and 15 min later, we were done.

We have our BIG run in just over a week. I'm so hoping that this is something that would resemble a proper roadkill work out as I'm also hoping this will help us along to our goal of a good finish (that would be without injury). I also remember that in the book "Run like a mother" one of the authors talks about doing a couple of mile sets, and I have heard talk of things called ladders? So I am very excited for the day when I have the time to get back to roadkill, and in the mean time I will try not to kill us as we try to keep up the speed WORK.

Does any one have any favorite speed work outs?

Next, still have to find out about hills? and hill WORK.

Have a great week everyone.

Nicole

Saturday, October 2, 2010

Long Run Sunday October 3/10

We'll meet at 6 am at Westwood and Portage.   We're planning on crashing, I mean cheering on, the CIBC   Run for the Cure runners/walkers. It looks like we'll only do 13-15 miles. Bring mittens or a hat just in case.  Sweet dreams and see we'll you bright and early tomorrow


Want to give a shout out to all the people who are running for Filo, a lovely  elementary teacher who died recently.  If I didn't think I was going to be away this weekend I would have run with Team Filo.  Thought I'd put the website up in case anyone was looking to donate.  Better late than never!
.http://www.runforthecure.com/site/TR?team_id=10361&pg=team&fr_id=1110&fl=en_CA&et=YR4XhKR4euc9_MFSGF0s-A..&s_tafId=1292

Thursday, September 30, 2010

Bag Lady

http://www.ecologyrunner.com/

It seems to happen that  when  researching something I come across a  different subject which results in  an entirely different train of thought.  I set out to research the shoes in the  above blog ( looking to replace the swim shoes that have stretched out and flew off my foot yesterday in mid stride). The picture of the Eco-Runner  carrying a garbage bag was quite a sight.   I pick up garbage during a  run  sometimes but this guy really goes out of his way and collects an average of 5 bags per run (1200 bags of trash per year)!   Inspired, I stuffed a grocery bag in a pocket and set off to meet Nicole for a run.  This is how much garbage I collected after only 14 minutes of running.  Crazy!




Saturday, September 25, 2010

Long Run Sunday Sept 26th


Some of us (ok, me) are in the throes of what is termed the Post Marathon Blues...and frankly I'm sick of this feeling!  Personally, I am looking at tomorrow's run as the official end to this blues thing.  Maybe we'll go somewhere new...and somewhere extra muddy. I have no idea what distance we'll be running as it'll depend on the collective mood ( 20 miles anyone?).  It might be a good idea to bring cell phones and marking tape, just in case ( don't want to do that lost in the woods thing again).

We'll meet at 6 am  unless I hear some enthusiasm for meeting at 5 am ( anyone?).   Location same place as usual.

Post marathon blues?

So here we are, two weeks after the Trehern marathon. It seems to have gone by slowly. There has been so much information about how to train, the Internet is full of training plans. Although I have found very little info on recovery, and what little I have found is extremely vague. I was happy to hear that there was some info on "post marathon blues". This is something that I have experienced, but never really have heard people talk about. G told me she had found some info on it and I was so happy to think that I wasn't quite as insane as I had previously thought. Apparently this is some thing that has been documented, although not well. It seems that an after race plan is something that helps out in this area, a recovery time and future plans keep you moving through this 'down time'. It is interesting how everyone talks about the 'runners high' and no one really talks about the after effects of achieving a goal and getting to the 'now what?' phase of running.

Running is so varied form one person to another, it is so individual, it keeps us all learning about ourselves and our environment. Each run, training or race, is so different and ever changing that there are a variety of guide lines for how to train for different events, and they later become more narrow per runner, as to what works for that one specific person. There are so many ideas and schools of thought, which keeps it all interesting and I don't think I will ever get board trying new things. Although now, with trying a new distance I find comfort in the thought of something less varied, a training plan I can stick to, something concrete to follow, one that is specific to this new distance. Call it a starting point, a diving board, something to expand on in the future. We are looking at the last marathon as part of our training plan for the next adventure, Vulture Bait 50k. I am currently working in an after plan, especially knowing how I can feel 4-5 days after the high from completing a marathon. Not something I'm liking.

Experimenting with nutrition and distance has taken up a large part of running this year, each long run has brought out new snacks (Jeannie's chocolate cake was a nice touch back in Feb.) new ways to hydrate in different temperatures (water and Gatorade freeze well in -20C). Where are we going to feel exhausted? How far until we need to refuel? How are we going to refuel? We have discovered that the 'long run rounds' are great cookies for spring summer and fall, but get too frozen in the winter. The home-made protein bars are best in winter as they are better frozen, and get too soggy in the spring and summer when it is getting warmer out.

I guess the lesson is to plan what you can, then roll with what ever falls onto your path, and to always keep getting up. As I write this though I see Gail has a way more awesome post... so I'm gonna stop here and take her advice to keep motivated....

See you tomorrow morning.

Nicole

Tuesday, September 21, 2010

Post Marathon and PreUltra Training

So it has been a little over a week since we finished running Treherne, and we are now all trying to heal and start preparing for our first Ultra Marathon in October. It seems a little strange, for some reason I am not concerned about next month, I am not sure why I am not concerned, but I figure I will roll with it until the panic actually starts to settle in.

Because really the Ultra is in less than 4 weeks....... OK, the panic is now starting to come to the forefront. Since Treherne I have ran 2 WH3 runs (totalling about 6 miles) and a 14 km trail race at Birdshill Park for a total of under 15 miles. Now I did run all this with a nice bruise on my left foot and a knot in my right calf, and that is my excuse for not having any additional mileage, but I am thinking I need to ramp this up significantly so I can feel comfortable going into Vulture Bait.

Now Nicole is planning to run 'The Lemming Loop' Trail race on October 3rd (run as far as you can in 3, 6 or 12 hours, she is shooting for the 6 hours), and I am thinking I should do the same. This will give us a good idea of what Vulture Bait will be like, and this will also be good to have prior to starting our taper runs leading up to it.

It is going to be a fun next couple of weeks, and I am loving every minute of it. Now just to find the time to get all the running in that I want to do. Life is nothing if it not full of challenges.

On On,

Bob

Monday, September 13, 2010

Treherne 'Run For The Hills' Marathon Part Deux

Well, what a day yesterday was, it was filled with a little bit of every type of emotion. Everything from excitement, nervous energy, determination, a little bit of embarrassment, pain, disappointment, exhaustion, some more grit, elation and finally estatic from achieving the ultimate goal, and I must say I enjoyed every minute of it.

This was my first attempt at completing a full marathon, and from what I am understanding, this is not an easy one, but I have always been up for a challenge. To make things more interesting, I was also running in a kilt and hope to max out the mileage barefoot, yes the people were in for a bit of a shock when I came running around the corner.

This was also Gail's first full marathon, whom both Nicole and myself are very proud of being a part of, it was great seeing her blow by me at mile 16.5, more on this later on. I am also extremely proud of my beautiful wife, Nicole, who not only finished the marathon with only signing up 4 days prior, but also achieved a personal best by more than 5 minutes, I believe that deserves a Woot Woot! It was great to be part of both of those achievements.



Nicole, Gail and Me Before the Start of the Race

My Lovely Wife and I Prior to the Big Race



The run started at 8:00 am sharp at the Treherne Community Club and the weather was perfect for running, not to hot and partly cloudy. It was definitely a good day for a run. I did get some looks as I headed in and out of the community centre, not sure why, could of been the kilt, could of been the VFF's (I like to leave the shoes on till just before the race for the dramatics bom ba da da). I will say I was a little surprised I only had 2 or 3 people come up to me and ask me about the kilt, I was actually expecting a little more. I think Nicole got more questions and comments about her VFF's, which she always answers with a smile.

I want to do this report a little differently this time, expanding on the emotions listed above, it might give you a view inside my head, not like I need another voice in there (just had to include that from Gail's last post about the shirt from Queen City Marathon, makes me laugh every time), as I worked thru the marathon.


Excitement

This one is easy, I have been looking forward to this run for about 4 weeks, and we were finally on our way driving down the highway from Winnipeg towards Treherne. Gail was driving, I was in the passenger seat, and Nicole was tucked away in the backseat. Nicole and I knew this was going to be a good day for a run due to the following reason, earlier in the morning after packing the kids in the van and heading over to Gail's house, 'Run to the Hills', by Iron Maiden came onto the radio as I started up the car. Nicole caught the irony right away, I was singing along, and it took Nicole to point out what I was singing. This was definitely going to be a good day.

The hour drive out seemed to take forever, but we made it by 7:15 am, enough time to wander around a bit. When we got to Treherne, we were directed to the run location by numerous locals at every corner pointing the way to ensure no one got lost (seems hard to imagine in a town of under 700, but I guess its possible). We got to park about 200 yards from the start/finish line, this was interesting to see this as we pulled up. I could not wait to start the run.


Nervous Energy

I am finding that this happens to me every run, I get those little thoughts in my head, like '26.2 miles, your going to run that, are you crazy', and 'your knees are not going to hold up, why are you doing this to me?' and my favourite 'you could just pull up a lawn chair, have a beer and watch all the crazy people run!'. This is where I think, well I am one of the crazy ones and I don't want to be left behind. Butterflies in the stomach seems to be a common thing for me at these runs, but I find if I get myself lined up to start, and once I cross the start line at the start of the run I am fine, but I have to remind myself not to go out to fast. The nervous energy always seems to propel me to go to fast at the start, which causes me problems later down the road. I was determined not to let that happen this time. So to help curb the nervous energy, I decided I was going to start this run barefoot, to make me concentrate a little more and hopefully pace myself (did I mention that the majority of this run is on gravel/dirt roads).


Determination

The 'Start' warning call was made, and the 70 or so full marathoners lined up ready to go, with Nicole, Gail and myself lined up towards the back as per usual. The official start was called and we were off, we started south from the community club on a dirt road out to the asphalt street, and did a quick tour of the town prior to heading out onto the dirt roads. My feet were responding well to everything that was thrown in front of them for terrain, and the dirt roads were in awesome shape with some good tracks and not to many sharp stones. I had a lot of interest in my barefoot running once I caught up to the back half of the half marathoner's, and struck up quite a few conversations along the way until they cut off of our route. The kilt came up (no pun intended) a few times as well. I was quite happy with my progress, I maintained a 9:00 minute mile thru town, but slowed down to a acceptable 11:00 mile once I hit the dirt roads. I was able to carry this for the first 10 miles or so, slowing down when I hit a hill (I am actually faster going up then going down, which I find interesting) climb and descent to about a 13:00 min mile. I used the hills to pass numerous runners that were walking up them, I think this shocked a few people as a guy with no shoes and a kilt raced by them on a hill climb.

I was so happy with my feet, they felt great, and my confidence sky rocketed and the determination kicked in. It became my goal at that point to not only finish the marathon, but finish it barefoot. It would be the longest run I have done barefoot, as my previously best was 16.0 miles, and that being on a mix of terrain but mostly concrete sidewalk (this was dirt/gravel road).

I will say it was kind of a weird feeling as I approached the point where the half marathoners split off from the marathoners (this was about mile 10). I was running with a group of about 30 to 40 runners and then I headed south, and Everybody else kept going straight. Wow, suddenly I was alone, I could see another marathoner way off in the distance, but it wasn't to long before they were gone too. Boy they are right when they said it is a lonely feeling to be a marathoner, but this made me more determined to push on, but it was honestly harder to gauge my progress and my pace even with the garmin not having some fellow competitors to run with.

A Little Bit of Embarrassment

I can only start this section like this, IT WAS VERY WINDY, I had a hard time keeping my kilt down as I ran along the course (of course it was not a wind that blew in one direction only, it changed directions frequently). For the first little while, I was running with one arm arm holding my kilt down, this obviously impeded my speed, as I was unwilling to give everybody around me a free show, considering I was running 'au natural' under the kilt (what can I say I am Scottish). Once I broke off from the pack, it appeared that the wind died down so I was able to go back to a typical running gait with both arms pumping in time with my legs, this of course allowed me to increase my speed. This of course worked great until I reached mile 13.1 thru mile 16.0, here we were on a wide open prairie road and the wind was absolutely crazy. I had to concentrate a little more on my feet placement because the road was getting rather rough in areas and some pretty nasty stones and rocks kept appearing. Because of this, one good gust of wind hit me at just the right moment, and my kilt lifted up, and I swear it was around my neck. I pushed it down quickly and took a quick peek around to see if anybody by chance saw my 'peekaboo I see you' imitation, and I was quite glad that it appeared that no one did. This brought me back to holding onto my kilt a little more often (I must find a way to deal with this on those very windy days), for the duration of the race.

PAIN

As the saying goes, "No Pain No Gain", well normally I am a big believer in this statement, but on this day, I hit my limit and on a surface I was not expecting. After running, I would say 14.0 plus miles mostly on dirt and gravel roads and my feet felt as great as they did, and seeing the asphalt road ahead, it was no wonder I was smiling as much as I was. Boy, that was a mistake, I hit the road with a vengeance expecting to be able to fly over the asphalt with not having to pay as close of attention to miss all the rocks. Well let me tell you, the first 20 yards was ok, then I hit the unexpected, the asphalt was in such bad shape it felt like I was running on a cheese grater, serrated side up. I danced around the asphalt trying to find a good line that was not all broken and jagged, moving from the right side to close to the middle (did I mention this was a secondary highway and I did see some traffic along the way). To top the bad surface off, the wind started howling again, and it almost felt like I was going farther backwards then forwards, as I expelled a whole lot of energy trying to maintain a decent pace while trying to hold my kilt down. This stretch was about 2 miles and I was thankful when I saw the next water station and the restart of the gravel road. My feet were more soar then when I ran on the fresh gravel previously. I stopped at the water station, grabbed a water, answered a couple questions about the kilt and the no shoes, then started down the gravel road, with a sigh of relief for the moment.


Disappointment

So lets see, I finished 16.0 miles barefoot as I set forth on the start of the second leg of gravel road (this being more gravel than dirt), and now the bottom of feet felt like one big bruise (two if you count both feet). I made it down the road about a 1/4 of a mile, dancing around and not having much luck, even the small stones that I normally glide over with no issue, felt like daggers in the souls of my feet. Disappointment set in as my thoughts of finishing the entire 26.2 barefoot curl up the chimney like a puff of smoke (and then they were gone). At this point I was wrestling with the possibility of putting the VFF's on and decided it might be for the best. So I came to a stop and tried to put a shoe on, imagine someone hopping around off balance on one foot trying to slip a slightly swollen foot into a shoe, while trying to keep the kilt from blowing up and exposing more to the world then I wanted too. At this point Gail caught up to me, so needless to say, being a little embarrassed I gave up trying to get the shoe on, and decided to carry on barefoot a little longer. I started running again, dodging the rocks as best I could for the next 1/4 mile, but not very quickly, in fact Gail was leaving me in the dust, and Nicole was gaining on me quite quickly. At this pace, I was getting nowhere, so with a final sigh of defeat, I kneeled down and started to get my shoes on, it took a little bit but finally success, they were on. With that I was off and running again, you would be surprised with the difference that that little bit of rubber between your feet and the ground makes protection wise. I was able to pick up my speed again to a modest 11:30 mile, sore feet, near exhaustion and all. I know I should not be too disappointed, as I did run 16.5 miles barefoot, and not to many people can say they have achieved that, so I did sneak a smile or two along the way.


Exhaustion

Not only was the distance a source of exhaustion, but the wind was causing havoc with the progress that I was making. I was expelling more energy than I was expecting as I hit a gust of wind head on more times than not. It was definitely challenging, and any thoughts of completing this run under 5 hours had just gone out the window, I just wanted to finish as strong as possible. I will admit, some doubts did start to cross my mind, as the exhaustion started to set in, but I decided I was going to push thru it and give everything I had, until I could not go anymore. I decided that I would start to walk up the hills to save some energy and use the momentum of the run down to propel me further. This seemed to work, I was able to push myself further ahead by doing this, another mind game I started as well was to break the run into 2 mile increments (from water station to water station), this seemed to work as well, as the exhaustion was there but it became manageable as I started to break the race into pieces and focus on the small piece rather than the sum of all the remaining pieces. I think I had found my second, third and possibly my fourth wind, and my legs started to move not as fast as at the start but they were still moving. This carried me thru to the 24.0 mile water station (that and 3 Gu's, and some encouraging words and comments from the volunteers throughout).


Some More Grit

By the time I hit mile 25.7 and the last water station (yes they had the last water station at the edge of town), I was almost spent, but with some last words of encouragement from the volunteers, I dug down deep and picked up my pace as I hit the town's asphalt roads. I was determined to use every little bit of grit I had left to finish this race running as fast as my tired legs could carry me. Rounding corners and running up the residential streets as quickly as I could until I saw a curious sight, two direction arrows together going in different directions, not completely sure what it meant (was I to go around the first sign before turning in towards the finish line?). All that was going thru my head was a HHH reference, as I thought, damn it if I am going to shortcut this, so I wheeled around the sign pointing in the wrong direction and headed into the community centre entrance area. By this point, my legs were really starting to feel heavy, but I dug down and ran straight for the path to the finish line.

Elation

As I saw the finish line, Gail came sprinting out to get a picture of me as I worked my way to the finish line, I lifted my arms in mock premature celebration prior to her snapping the picture. I was just focusing on the finish line, as Gail yelled something about a beer and beer fairies and at the time it did not register, just the sight of the finish line. As I drew nearer to the end, the announcer called out my name (and got it right) and added the fact that I was wearing a kilt. I was elated with emotion and exhaustion as I gave him the thumbs up and crossed the finish line in 5 hours 25 minutes and 54 seconds plus or minus (now I have a PB to improve on), not the time I was hoping for but I finished and now I can say I am one of the few who has ran and completed a marathon.

Me as I approached the Finish Line and Yes I am Still Smiling


Nicole as she sprinted to the finish line to complete her 3rd marathon


Ecstatic From Achieving The Ultimate Goal

All I can say is 'Woot Woot!' I did it. Now I can focus on the next goal for next month completing a 50 km trail ultra marathon at Vulture Bait. But I am high on life at this point and will not forget this race anytime soon. It was a whole lot of fun, and I will be back again next year.

Kudos to all the volunteers from the start of the race, to all the water and aid stations, thru to the volunteers at the end. Also a big thanks to our beer fairies (Glenn and Jamie), who shared a cold one with us at the end, we look forward to providing the refreshments next year.

And a big kudos to Gail for finishing her first marathon as well (and kicking my ass to boot), you were one of the driving forces to helping me finish this goal. But the biggest kudos goes to my wife Nicole, who not only finished her 3rd marathon after signing up 4 days prior, but also accomplished a PB by more than 5 minutes, she never ceases to amaze me with her strength and perseverance in all that she does.

On On,

Bob