Monday, December 29, 2008
Wednesday, December 24, 2008
Monday, December 22, 2008
Fatigue and running faster
At the six-week mark, I am adjusting to the `challenge' of ironman training. It's an opportunity to refocus on my form, which goes straight out the window as fatigue sets in.
At least now I can recognize fatigue earlier and I can cut myself a bit of slack so I don't - in this case - fly off the treadmill!
I had an interesting discussion this past week with Coach Kristian about run cadence and the 96 target that lies ahead of me - months ahead.
Here's the ironguide line on run cadence:
"The 96 stride rate we suggest you run at in training is to ensure that each person, no matter who, focuses on increasing their stride rate during run training.
As a rough estimate, I'd say about 90% of AG athletes neglect to focus on training stride rate, and most run well under 90 steps per leg per minute. 96 is not an arbitrary number and it is important to understand that this is a training target, intended to be followed consistently over time, in order to assist you in learning to run with a higher stride - but not necessarily always at 96!
It's a great target to "aim" for in training because you can count it easily, and low to mid-90's is a good target for racing.
In most cases, you will not be able to hold pace, rate or exertion levels late in a race as what you held in training sessions, but by race day you should have "programmed your red meat computer" to run at a higher stride rate.
96 is the target in training, you'll probably hit a little lower in racing, but because you have trained this way, it'll come more naturally and you will focus on it, rather than running at "any old" stride rate, which when we are tired and depleted tends towards "trudging aka the Ironman Shuffle."
And besides - 96 divides by 6, 4, and 3, meaning you can easily track the consistency of your strides per leg per minute over 10, 15 or 20 seconds at a time (ie multiply strides per 10sec x 6 and you get your rate/minute)."
--
What I take from this advice is that I need to speed my foot turnover. And I have some work to do.
During my long run a few days ago, I was running a cadence between 80 and 89.
At least now I can recognize fatigue earlier and I can cut myself a bit of slack so I don't - in this case - fly off the treadmill!
I had an interesting discussion this past week with Coach Kristian about run cadence and the 96 target that lies ahead of me - months ahead.
Here's the ironguide line on run cadence:
"The 96 stride rate we suggest you run at in training is to ensure that each person, no matter who, focuses on increasing their stride rate during run training.
As a rough estimate, I'd say about 90% of AG athletes neglect to focus on training stride rate, and most run well under 90 steps per leg per minute. 96 is not an arbitrary number and it is important to understand that this is a training target, intended to be followed consistently over time, in order to assist you in learning to run with a higher stride - but not necessarily always at 96!
It's a great target to "aim" for in training because you can count it easily, and low to mid-90's is a good target for racing.
In most cases, you will not be able to hold pace, rate or exertion levels late in a race as what you held in training sessions, but by race day you should have "programmed your red meat computer" to run at a higher stride rate.
96 is the target in training, you'll probably hit a little lower in racing, but because you have trained this way, it'll come more naturally and you will focus on it, rather than running at "any old" stride rate, which when we are tired and depleted tends towards "trudging aka the Ironman Shuffle."
And besides - 96 divides by 6, 4, and 3, meaning you can easily track the consistency of your strides per leg per minute over 10, 15 or 20 seconds at a time (ie multiply strides per 10sec x 6 and you get your rate/minute)."
--
What I take from this advice is that I need to speed my foot turnover. And I have some work to do.
During my long run a few days ago, I was running a cadence between 80 and 89.
Wednesday, December 10, 2008
Ouch ..
I suppose it was inevitable in the way that Kristian took out his age group at WA. And it was almost as dramatic too.
But I didn't get a trophy, didn't get to stand on a podium and don't - yet - have a ticket to Kona.
However, my calf is killing me.
It's week four and I've now determined what the heck it is that I'm supposed to be doing in the pool. It's not that I'm that slow, at least I don't think so. Though it's true swimming isn't - yet - my strength.
I did my swim set, and as often is the case, the lane starts to get crowded with others drifting side to side just as I get set to power through a 200m rep. Of course they don't know what lies ahead. They see me stopping after every 25m as if I'm desperate for air.
I catch myself in my mind. Whatever. Focus. Pull. Elbow high. Feel the water. Be one with the water ...
I do my sets and I'm on my cool down and I'm a bit impatient now as this is the longest I've been in a pool in a long time. I appreciate the recovery between each length and after each 200m rep but geez, I get cold too.
So I'm trying to keep my final four 100m reps at a steady pace. I'm on the third and turning after the first 50m when it hits me and stops me dead in the water. Ouch .. nasty cramp in my left calf. It is throbbing - really.
The drifting swimmer: I'm not surprised given how hard you were swimming. She smiles and drifts passed, right down the middle of the lane. Sigh. What can you do.
Well, I drag myself out of the pool, after the calf calms down. And then go hammer myself on the treadmill.
Ah, ironman training.
But I didn't get a trophy, didn't get to stand on a podium and don't - yet - have a ticket to Kona.
However, my calf is killing me.
It's week four and I've now determined what the heck it is that I'm supposed to be doing in the pool. It's not that I'm that slow, at least I don't think so. Though it's true swimming isn't - yet - my strength.
I did my swim set, and as often is the case, the lane starts to get crowded with others drifting side to side just as I get set to power through a 200m rep. Of course they don't know what lies ahead. They see me stopping after every 25m as if I'm desperate for air.
I catch myself in my mind. Whatever. Focus. Pull. Elbow high. Feel the water. Be one with the water ...
I do my sets and I'm on my cool down and I'm a bit impatient now as this is the longest I've been in a pool in a long time. I appreciate the recovery between each length and after each 200m rep but geez, I get cold too.
So I'm trying to keep my final four 100m reps at a steady pace. I'm on the third and turning after the first 50m when it hits me and stops me dead in the water. Ouch .. nasty cramp in my left calf. It is throbbing - really.
The drifting swimmer: I'm not surprised given how hard you were swimming. She smiles and drifts passed, right down the middle of the lane. Sigh. What can you do.
Well, I drag myself out of the pool, after the calf calms down. And then go hammer myself on the treadmill.
Ah, ironman training.
Monday, December 1, 2008
In the zone
I had my long run on Sunday - yesterday - and I'm still feeling great from it. It was one of those times when the effort was less.
I won't say it was effortless because I did work, especially during the 20 minutes of hard effort near the end.
As you may have seen looking back in my blog, I'm nothing if not consistent with my 1/2 marathon times. I have found a pace that ironguides has put into words: uncomfortably comfortable. It's a pace that I can maintain for a long time.
What I've not been able to do is to find an extra gear at say 15km or so - exactly when I need just that extra bit of pace to fend off fatigue.
I think though I'm in the process of discovering it, even at this early stage into my program. The key, in my opinion, is the treadmill.
I am running twice a week on a treadmill, no more than 50 minutes - though Kristian would have me on it for 90 minutes every second Sunday. (Until I determine how to put a treadmill into our garage, I can't monopolize the one treadmill to which I have access for that length of time.)
That said, running during the week on the treadmill has given me a sense of how to alter my pace, my leg speed and to better understand my ability to increase/decrease my forward motion.
I'm not trying to over think it. I'm enjoying it.
I won't say it was effortless because I did work, especially during the 20 minutes of hard effort near the end.
As you may have seen looking back in my blog, I'm nothing if not consistent with my 1/2 marathon times. I have found a pace that ironguides has put into words: uncomfortably comfortable. It's a pace that I can maintain for a long time.
What I've not been able to do is to find an extra gear at say 15km or so - exactly when I need just that extra bit of pace to fend off fatigue.
I think though I'm in the process of discovering it, even at this early stage into my program. The key, in my opinion, is the treadmill.
I am running twice a week on a treadmill, no more than 50 minutes - though Kristian would have me on it for 90 minutes every second Sunday. (Until I determine how to put a treadmill into our garage, I can't monopolize the one treadmill to which I have access for that length of time.)
That said, running during the week on the treadmill has given me a sense of how to alter my pace, my leg speed and to better understand my ability to increase/decrease my forward motion.
I'm not trying to over think it. I'm enjoying it.
Sunday, November 30, 2008
Gordo on marathon training
I have read a lot of Gordo's thoughts on training and racing over the years. He has recently written about marathon training, not as in what specific sessions to do but what to expect and the strategy involved in getting to the start line.
The first take of his two-part comment is on xtri.
The second is on his blog.
He had this comment which I thought was interesting:
"Race Day Strategy -- I have found that on race day the struggles come with regard to humility and self-belief. If I have any cracks in emotional well being then they will come through under stress and I will underperform. It takes very little courage to blow one's self up in the first third of an endurance event (nearly all your peers will be there to keep you company). It takes exceptional self-belief to race YOUR best effort and perform to your best ability."
I think that self-belief comes from knowing that you've done the work ahead of the race, and so your mind is at ease, and in my case, I'm not overthinking everything that I do. I am calm. It is similar to being in the zone.
The first take of his two-part comment is on xtri.
The second is on his blog.
He had this comment which I thought was interesting:
"Race Day Strategy -- I have found that on race day the struggles come with regard to humility and self-belief. If I have any cracks in emotional well being then they will come through under stress and I will underperform. It takes very little courage to blow one's self up in the first third of an endurance event (nearly all your peers will be there to keep you company). It takes exceptional self-belief to race YOUR best effort and perform to your best ability."
I think that self-belief comes from knowing that you've done the work ahead of the race, and so your mind is at ease, and in my case, I'm not overthinking everything that I do. I am calm. It is similar to being in the zone.
Sunday, November 23, 2008
Week One
It's over - the first week that is. And while there remains a bit of a learning curve and a bit of refining to do, it's great to be back.
Monday, November 17, 2008
Day One
In a few hours from now, I will renew my triathlon career with an indoor bike session. Don't halt the presses just yet.
But for the first time in more than a year, I'm excited about putting my energy into the sport.
A key part of my excitement is Kristian's enthusiasm. In a short few years, I've seen both Kristian and Charlotte make outstanding strides in the sport. What I like most about them is their openness to new ideas.
That's what captured my imagination on the weekend as I reviewed my first training program from my new K-oach.
Of course it's just Day One so I shouldn't get too far ahead of myself.
The concrete objectives that I have set for myself - and for which I'll hold Kristian responsible for helping me achieve - are: a Sub10 Ironman and a return to Kona. I'm not interested in simply getting to the start line.
But for the first time in more than a year, I'm excited about putting my energy into the sport.
A key part of my excitement is Kristian's enthusiasm. In a short few years, I've seen both Kristian and Charlotte make outstanding strides in the sport. What I like most about them is their openness to new ideas.
That's what captured my imagination on the weekend as I reviewed my first training program from my new K-oach.
Of course it's just Day One so I shouldn't get too far ahead of myself.
The concrete objectives that I have set for myself - and for which I'll hold Kristian responsible for helping me achieve - are: a Sub10 Ironman and a return to Kona. I'm not interested in simply getting to the start line.
Friday, November 14, 2008
New K-oach
For months I have been mulling my coaching options. I have looked at a range of online coaches and considered a return to John Hill with whom I credit for teaching me a lot since 2001. What I considered key to my success was training with him and his group.
Almost all of my triathlon friends, and most of the people who I now consider among my best friends, were members of his group at one time or another.
But given the group is in Sydney - and the friends have scattered to the four winds, including me, I knew it was time for a change.
And so I've opted to sign up with ironguides. And tonight I have a new coach, who also happens to be a good friend. Kristian Manietta.
Kristian also happens to be the coach of Charlotte Paul - both of whom I knew at the very start of their triathlon careers and both of whom have become seriously successful in their own right in the last year in particular.
I look forward to tapping into Kristian's infinite enthusiasm for the sport and his well of positive energy. And his truly carpe diem attitude. It's time now to get to work.
http://ironguides.net/
Almost all of my triathlon friends, and most of the people who I now consider among my best friends, were members of his group at one time or another.
But given the group is in Sydney - and the friends have scattered to the four winds, including me, I knew it was time for a change.
And so I've opted to sign up with ironguides. And tonight I have a new coach, who also happens to be a good friend. Kristian Manietta.
Kristian also happens to be the coach of Charlotte Paul - both of whom I knew at the very start of their triathlon careers and both of whom have become seriously successful in their own right in the last year in particular.
I look forward to tapping into Kristian's infinite enthusiasm for the sport and his well of positive energy. And his truly carpe diem attitude. It's time now to get to work.
http://ironguides.net/
Thursday, November 13, 2008
The Reservoir
I was reminded again earlier this week why Central Park is such an amazing place to train. Unfortunately it's a long way from the West Coast.
Monday, November 10, 2008
Mmmmmm
Who would have thunk I'd find such a nutritious chocolate chip cookie beneath the Brooklyn Bridge? Me neither.
Sunday, November 2, 2008
Radcliffe in NYC
This is what the New York Times wrote of Paula Radcliffe's victory at the NYC marathon.
On a windy, cold morning, Radcliffe ran a pitiless race, leading from beginning to end over 26.2 miles, hammering the pace, shedding the rest of the field with four miles still remaining and winning New York for the third time in 2 hours 23 minutes 56 seconds, completing the second half of the race nearly three minutes faster than the first half.
She did not come close to her world record of 2:15:25, but that was not the point on the hilly course. Victory in New York is always more important than time.
Sunday’s win will give Radcliffe leverage when her Nike contract comes up for renewal in January and will let the rest of the world’s top marathoners know that she is serious in her ambition of challenging for a gold medal at the 2012 London Olympics. By then she will be 38, the same age as the 2008 Olympic champion, Constantina Tomescu-Dita of Romania.
And congrats to Janet, David and Anders for persevering on a cold day! NYC is all about the experience.
On a windy, cold morning, Radcliffe ran a pitiless race, leading from beginning to end over 26.2 miles, hammering the pace, shedding the rest of the field with four miles still remaining and winning New York for the third time in 2 hours 23 minutes 56 seconds, completing the second half of the race nearly three minutes faster than the first half.
She did not come close to her world record of 2:15:25, but that was not the point on the hilly course. Victory in New York is always more important than time.
Sunday’s win will give Radcliffe leverage when her Nike contract comes up for renewal in January and will let the rest of the world’s top marathoners know that she is serious in her ambition of challenging for a gold medal at the 2012 London Olympics. By then she will be 38, the same age as the 2008 Olympic champion, Constantina Tomescu-Dita of Romania.
And congrats to Janet, David and Anders for persevering on a cold day! NYC is all about the experience.
Marathon Stats (updated)
1998 Portland 4:14:29
1999 NYC 3:49:56 (10k 54:38, 1/2 1:52:17)
2002 Sydney 3:29:40 ish
2003 Gold Coast 3:24:54 (1/2 1:38:21)
2003 Honolulu 3:33:14
2006 Gold Coast 3:13:51 (first 1/2 1:36:19, second 1/2 1:37:32)
2007 Gold Coast 3:10:38 (44:09, 1:33:12)
2008 Victoria 3:22:14 (44:40, 1:36:17)
1999 NYC 3:49:56 (10k 54:38, 1/2 1:52:17)
2002 Sydney 3:29:40 ish
2003 Gold Coast 3:24:54 (1/2 1:38:21)
2003 Honolulu 3:33:14
2006 Gold Coast 3:13:51 (first 1/2 1:36:19, second 1/2 1:37:32)
2007 Gold Coast 3:10:38 (44:09, 1:33:12)
2008 Victoria 3:22:14 (44:40, 1:36:17)
Saturday, November 1, 2008
Triathlete Magazine
In the November issue, which came out in early October, there was a profile on the pro women's race written by me.
Page 79. `SPEED the Primary Factor In Capturing the Women's Title'
I put Chrissie as the probable winner based on her performances during the past year, and also because the race was hers to dictate. But I didn't anticipate the dominance she displayed on the day. Wow.
I had highlighted four of the top 10 athletes in my preview. Sam McGlone, who I expected to battle for the win, withdrew because of an injury. Kate Major wasn't a force this year, also the result of a lingering injury. Belinda Granger led for a period of time on the bike but it left her flat for the run.
A superb race.
Page 79. `SPEED the Primary Factor In Capturing the Women's Title'
I put Chrissie as the probable winner based on her performances during the past year, and also because the race was hers to dictate. But I didn't anticipate the dominance she displayed on the day. Wow.
I had highlighted four of the top 10 athletes in my preview. Sam McGlone, who I expected to battle for the win, withdrew because of an injury. Kate Major wasn't a force this year, also the result of a lingering injury. Belinda Granger led for a period of time on the bike but it left her flat for the run.
A superb race.
Sunday, October 12, 2008
Third fastest marathon
I ran the Victoria marathon in 3:22.14 (4:48 pace) earlier today. Running a marathon never seems to get any easier.
I found that I was running steady for the first 10km and right through the first half, which I completed in 1:36.17. From about the 27-km mark, I struggled. It was not unexpected as I had yet to find my form in the long runs that I did in training.
I fought through a few demons and was able to finish relatively strong. While I had hoped to run a bit faster, I'm content with the fitness that I have at this point and I am eager to get on the trainer and start spinning my legs through winter.
I was 32nd out of 210 in my age group. It was a competitive field - 12 in my age group finished sub3. The top four finished between 2:43 and 2:45!!!
I found that I was running steady for the first 10km and right through the first half, which I completed in 1:36.17. From about the 27-km mark, I struggled. It was not unexpected as I had yet to find my form in the long runs that I did in training.
I fought through a few demons and was able to finish relatively strong. While I had hoped to run a bit faster, I'm content with the fitness that I have at this point and I am eager to get on the trainer and start spinning my legs through winter.
I was 32nd out of 210 in my age group. It was a competitive field - 12 in my age group finished sub3. The top four finished between 2:43 and 2:45!!!
Thursday, September 18, 2008
Triathlon Magazine Canada
See the coverage of both age-groupers and pros at the Vancouver-hosted ITU World Champs in the latest issue, reporting by me.
There's also a profile that I wrote on Kim Fawcett.
http://www.triathlonmagazine.ca/
There's also a profile that I wrote on Kim Fawcett.
http://www.triathlonmagazine.ca/
Friday, August 29, 2008
IMC 2009
Unexpectedly my race target for 2009 has come into focus - I was able to secure one of the 200 spots sold online in a matter of a few minutes earlier today for Ironman Canada.
As of now, there may be four friends from Australia on the course at the same time next August 30.
I'm not sure who was more excited - Margreet or me. Neither of us actually expected that I'd be able to secure a spot. In fact, Margreet could have secured one for herself too.
Time now to move and get settled and back into a training regime.
As of now, there may be four friends from Australia on the course at the same time next August 30.
I'm not sure who was more excited - Margreet or me. Neither of us actually expected that I'd be able to secure a spot. In fact, Margreet could have secured one for herself too.
Time now to move and get settled and back into a training regime.
Sunday, August 17, 2008
10k
I ran the Richmond Flatlands 10km earlier today in a time of 41:39 -- not particularly fast and yet not too slow either. It was good to be racing, the first time since the half iron in early July.
The conditions were hot and humid, reminding me of Malaysia.
The race has inspired me to race again and so I'll take a look for something soon.
The conditions were hot and humid, reminding me of Malaysia.
The race has inspired me to race again and so I'll take a look for something soon.
New focus
Triathlon will have its day shortly. However, Michael Phelps has dominated in the pool and I found this comment in a Globe and Mail story
In his seven-day-a-week training routines, which start with a 5 a.m. alarm-clock call, and can include up to 15 kilometres of repetitive lengths and sprints each day, he is not so different from the hundreds of elite swimmers left in the wake of his double-jointed dolphin kicks. Where he manages to outdistance his rivals, according to expert observers, is in the blending of his body's rare gifts with the intensity of his planning and concentration.
In his seven-day-a-week training routines, which start with a 5 a.m. alarm-clock call, and can include up to 15 kilometres of repetitive lengths and sprints each day, he is not so different from the hundreds of elite swimmers left in the wake of his double-jointed dolphin kicks. Where he manages to outdistance his rivals, according to expert observers, is in the blending of his body's rare gifts with the intensity of his planning and concentration.
"It's his physical ability, it's his ability to race," says USA swim coach Mark Schubert, rhyming off Phelps's clear advantages, "it's his ability to get excited when he needs to and to come down when he needs to come down."
Sunday, August 3, 2008
Running Again
It's summer and perfect weather for long runs. And here in British Columbia it also means running into wildlife. I have had two recent encounters.
The first was a week ago when I was nearing the end of a spirited 90-minute effort. I turned to finish up a hill, very close to home, and there was a deer with antlers on the sidewalk, nonchalantly munching on some plants.
I stopped, crossed the road, walked a bit and then started running again.
A few days later we were out for a walk with a friend visiting from Australia. It was a last minute decision. We opted to go to a running path about a 10-minute drive from our house. She was keen to see a bear. While we've seen a lot of bears in the past three months, we've not seen on anywhere near here.
But as we were walking, one was spotted in the brush.
Our friend was sure she saw one on the side of the path though we were less sure. Until a bear suddenly appeared on the path about 50 metres in front of us.
As often is the case with black bears, they tend to bolt when they see people and this one did the same. We were too taken aback by seeing it so close that no photos were snapped. Oh well. Sometimes a close encounter doesn't require photographic proof.
Today we are heading into the same area for a long run. If we don't see the bear, who apparently is a local, that would be OK with me.
Saturday, July 26, 2008
Triathlon Magazine Canada
Becoming a Coach - Triathlon Canada's new coaching program
By Timothy Moore
pages 26-27
Vol 3, Issue 4 July & August 2008
Triathlon Magazine Canada
By Timothy Moore
pages 26-27
Vol 3, Issue 4 July & August 2008
Triathlon Magazine Canada
Sunday, July 6, 2008
Desert Half
I was quite relaxed heading into the race in part because my focus was to see how fit I was rather than to qualify or achieve anything else. [My first triathlon since Kona.]
The swim was two laps with a short run on the beach. The day before we got a few swim tips from Tom Evans which were helpful in particular one about taking a breath first and then looking up for a position check.I swam the first lap in 16:58 and I exited the water in 34:05 - so a good consistent effort to start the day. And there were wetsuit helpers to strip the sucker off me - the first time I've made use of this service. Highly recommended!
The bike was going to be a challenge not so much because it was up and down Richter Pass, and then back again but because I've been so slack in training these past six months because the weather has been so discouraging. Having had such great weather to train in Sydney the least bit of cold and rain has kept me inside - and it was the coldest winter and spring here in three decades. Talk about timing.
For the bike, I opted to monitor two things: my heart rate and my overall time. Cadence wasn't going to be useful nor was average speed because of the hills.As I was cycling, I realized that I didn't actually bring much, any, nutrition. I had my liquids covered but I hadn't thought much of normal gels. I had two caf gels with me and it was all about when I would consume them for the best benefit.
There was a slight headwind heading out on the course - which was one lap, pretty much from Osoyoos to Keremeos and then back.
I didn't find Richter Pass to be too difficult though I was initially rethinking my decision to ride a 23-12 on the back instead of the 25-12 on my training wheel. But I didn't have it and so I simply had to be patient and spin as best I could.
As expected, I caught a few people and a few flew by me too.
After the turnaround, I took my first and double caf gel. It woke me up. There was a section which roughly could be described as flat - it's all relative. But I had a tailwind here and I decided that I was going to go for it. I do like dropping into aero position and cranking up the gears and just pushing. I was flying and it was great.
The hills slowed me down but that was OK.
As I reached the top of Richter heading back into town I realized that I could make it sub3. Having grabbed a few gels from the aid stations along the way, my energy level was good and I kept moving. 2:57. I haven't looked at all the details on my bike computer yet but 2:57 was enough to make me smile.
Out onto the run, with a bottle of Red Bull, I kept a steady pace. No records were going to be set today. There is a definite value in practicing running off the bike. Still, I had a solid and even paced run and I was a happy triathlete at the finish line.
5:22 .. Given the bike course, it was a good overall time for me. Half irons have never been all that fast for me so it was roughly in the ballpark of previous races.It wasn't until later that I saw I was 11th in my age group out of 44 and 80th out of about 400 competitors overall. Both indicators that I held my own.
What I hadn't expected though was to see myself in a new age group .. I thought that was a bit early - a good six weeks early actually.
Oh well.
*photos: margreet
Sunday, June 22, 2008
1:30:21
I ran the Scotiabank Vancouver half marathon today and it was my second fastest time over the distance, and fastest in more than 18 months.
I was 2oth out of 227 in my age group and I was 109th out of about 3575 overall.
There were three gun runners in my age group - two who went 73 minutes and one who went 74 minutes!! The next fastest was seven minutes slower. So it was a relatively competitive group.
The weather was perfect. Low teens and overcast with sunny patches. The road was a bit wet in places but otherwise dry.
It was a solid result for me. I still struggle with being able to drop the hammer during the run; my former coach thinks it's all in my head. Yet I can hammer myself on the track when I need.
In the week leading to the race I ran my fastest 3k timetrial this year .. 11:07 and it hurt! [I ran 11:42 in February, 11:20 in March and 11:12 in April.]
My fitness is improving and my times are dropping which is definitely a huge positive.
Today was my third half marathon of the year, a good rebound from the BMO half marathon in early May.
I'll need to decide soon on whether to train for the Toronto marathon in late September - though I'm leaning in that direction.
I was 2oth out of 227 in my age group and I was 109th out of about 3575 overall.
There were three gun runners in my age group - two who went 73 minutes and one who went 74 minutes!! The next fastest was seven minutes slower. So it was a relatively competitive group.
The weather was perfect. Low teens and overcast with sunny patches. The road was a bit wet in places but otherwise dry.
It was a solid result for me. I still struggle with being able to drop the hammer during the run; my former coach thinks it's all in my head. Yet I can hammer myself on the track when I need.
In the week leading to the race I ran my fastest 3k timetrial this year .. 11:07 and it hurt! [I ran 11:42 in February, 11:20 in March and 11:12 in April.]
My fitness is improving and my times are dropping which is definitely a huge positive.
Today was my third half marathon of the year, a good rebound from the BMO half marathon in early May.
I'll need to decide soon on whether to train for the Toronto marathon in late September - though I'm leaning in that direction.
Thursday, June 5, 2008
Swimming away
As I climbed into the Pathfinder and headed down the street, I realized that I wasn't wearing my watch.
For a moment I considered turning back - then I thought, that's OK. I don't need to time every session in the pool.
I had a good swim: 45-50 minutes and it's far more comfortable than a month ago when I dragged myself out of the pool in Penticton at the tri camp.
For a moment I considered turning back - then I thought, that's OK. I don't need to time every session in the pool.
I had a good swim: 45-50 minutes and it's far more comfortable than a month ago when I dragged myself out of the pool in Penticton at the tri camp.
Wednesday, May 21, 2008
Strategic Rethink
I've done a lot of thinking since the last 1/2 marathon. Should I enter another? Should I focus on my swim and bike? Should I look ahead to a marathon later in the year?
Yes, Yes and Yes. What the heck!
I signed up for the Scotiabank 1/2 marathon here in Vancouver on June 22. It appeals to me because it starts UP at UBC and finishes DOWN at Second Beach. I like a course that generally is downhill.
As my race calendar shows, I'm already entered in the Desert Half Iron on July 6. And I've found the discipline these past few weeks to fall back into the pool, and it's been good. I have work to do in the water but I'm making progress.
And finally, I sense a marathon on the horizon. More on that later.
Yes, Yes and Yes. What the heck!
I signed up for the Scotiabank 1/2 marathon here in Vancouver on June 22. It appeals to me because it starts UP at UBC and finishes DOWN at Second Beach. I like a course that generally is downhill.
As my race calendar shows, I'm already entered in the Desert Half Iron on July 6. And I've found the discipline these past few weeks to fall back into the pool, and it's been good. I have work to do in the water but I'm making progress.
And finally, I sense a marathon on the horizon. More on that later.
Monday, May 5, 2008
Half marathons
2002-2008 - results for 10 half marathons
2002 Lake Macquarie 1:31:21 4:21/km
2003 Sydney (Homebush) 1:31:17 4:20.9/km
2005 Sydney ½ marathon 1:32:48 4:25.2/km
2005 Sydney (Opera House) 1:32:57 4:25.7/km
2006 Sydney (Sept) 1:30:15 4:17.9/km
2006 Sydney 1:33:19 4:26.7/km
2006 Lake Mac 1:30.25 4:18.4/km
2007 Sydney (May) 1:31:39 4:21.9/km
2008 Gibsons 1:31:06
2008 Vancouver May 1:31:17
2008 Vancouver June
2002 Lake Macquarie 1:31:21 4:21/km
2003 Sydney (Homebush) 1:31:17 4:20.9/km
2005 Sydney ½ marathon 1:32:48 4:25.2/km
2005 Sydney (Opera House) 1:32:57 4:25.7/km
2006 Sydney (Sept) 1:30:15 4:17.9/km
2006 Sydney 1:33:19 4:26.7/km
2006 Lake Mac 1:30.25 4:18.4/km
2007 Sydney (May) 1:31:39 4:21.9/km
2008 Gibsons 1:31:06
2008 Vancouver May 1:31:17
2008 Vancouver June
Monday, April 21, 2008
Met the Pass
Within hours of arriving in Osoyoos we were cycling up Richter Pass. This pass starts at about 50km into the Ironman Canada bike course and according to IMC's description, the road is:
a long 11km climb with the summit at an elevation of 2295 feet. We did the climb at a steady pace on Friday and for a second time on Sunday. Of course there's a huge difference between a strength session and a race!
As the photo shows, the road surface is superb. And it's up and up and up. And the views are quite spectacular - with Spotted Lake on one side and the valley on the other side at various times.
a long 11km climb with the summit at an elevation of 2295 feet. We did the climb at a steady pace on Friday and for a second time on Sunday. Of course there's a huge difference between a strength session and a race!
As the photo shows, the road surface is superb. And it's up and up and up. And the views are quite spectacular - with Spotted Lake on one side and the valley on the other side at various times.
Thursday, April 17, 2008
Camp
It's time to head to camp.
On Friday I'll drive to the interior and get back at it. This is what lies ahead:
Friday 18th
Morning – check in
13:30 – We will do a brief warm up before tackling Route 3 climb out of Osoyoos towards Castlegar – we’ll descend back into Osoyoos and then climb Richter Pass and descending to the 2nd roller before turning and climbing Richter from the “wrong” side.
We will follow this with a 30 min run off the bike
Ride time will be 2 to 3 hrs
Saturday 19th
Morning – 90 minute easy run
Late Morning – We will ride to Oliver, ride a loop of the Oliver course and ride back to Oosoyos.
Ride time will be 3 to 4 hrs
Afternoon – Recovery Lake Swim
Sunday 20th
Morning - Today will be the longest day in the saddle from Oosoyos to Penticton and back (yes that would be the long way via Richter, the rollers, yellow lake and the reverse climb back out of Penticton, and yes Richter from the wrong side)
We will follow with a 30 min run off the bike
Ride time will be 5 to 7 hrs depending on where you turn
Afternoon – short recovery swim in the lake
On Friday I'll drive to the interior and get back at it. This is what lies ahead:
Friday 18th
Morning – check in
13:30 – We will do a brief warm up before tackling Route 3 climb out of Osoyoos towards Castlegar – we’ll descend back into Osoyoos and then climb Richter Pass and descending to the 2nd roller before turning and climbing Richter from the “wrong” side.
We will follow this with a 30 min run off the bike
Ride time will be 2 to 3 hrs
Saturday 19th
Morning – 90 minute easy run
Late Morning – We will ride to Oliver, ride a loop of the Oliver course and ride back to Oosoyos.
Ride time will be 3 to 4 hrs
Afternoon – Recovery Lake Swim
Sunday 20th
Morning - Today will be the longest day in the saddle from Oosoyos to Penticton and back (yes that would be the long way via Richter, the rollers, yellow lake and the reverse climb back out of Penticton, and yes Richter from the wrong side)
We will follow with a 30 min run off the bike
Ride time will be 5 to 7 hrs depending on where you turn
Afternoon – short recovery swim in the lake
Wednesday, April 9, 2008
Solid Results
Just wanted to say a huge congrats to several people who raced at Ironman NZ and Oz in the last two months.
In particular, and in no particular order, Tony - two solid Sub10s; Oli getting a Kona spot in NZ; and Ollie getting a Kona spot at Port Mac. Three superb athletes who I had the pleasure of training with the past few years.
In particular, and in no particular order, Tony - two solid Sub10s; Oli getting a Kona spot in NZ; and Ollie getting a Kona spot at Port Mac. Three superb athletes who I had the pleasure of training with the past few years.
Sunday, April 6, 2008
Second Podium
Well I made it to the podium two weeks in a row! That's a first.
Today I was third in my age group at the Gibsons to Sechelt half marathon in 1:31:06. The elevation chart, which you can locate in my previous post, proved a bit more of a challenge than expected for both Margreet and I.
However, she did set a PB.
Today I was third in my age group at the Gibsons to Sechelt half marathon in 1:31:06. The elevation chart, which you can locate in my previous post, proved a bit more of a challenge than expected for both Margreet and I.
However, she did set a PB.
Thursday, April 3, 2008
10k Race History
June 2002 Lane Cove 46:05 4:36.5/km
June 2003 North Head 43:18 4:28.6/km
August 2005 Lane Cove 41:20 4:16.4/km
Sept 2005 North Head 39:40 3:58/km
Oct 2005 Homebush 40:12 4:01.2/km
April 2006 Sporting Life 38:55 3:53.5/km
May 2007 North Head 41:23 4:08.3/km
June 2007 Mini Mos 40:40 4:04/km
Jan 2008 Chilly Chase 41:34 4:09.4/km
March 2008 Popeye 40:44 4:04.4/km
*The per/km pacing is number crunching through Merv's calculator
June 2003 North Head 43:18 4:28.6/km
August 2005 Lane Cove 41:20 4:16.4/km
Sept 2005 North Head 39:40 3:58/km
Oct 2005 Homebush 40:12 4:01.2/km
April 2006 Sporting Life 38:55 3:53.5/km
May 2007 North Head 41:23 4:08.3/km
June 2007 Mini Mos 40:40 4:04/km
Jan 2008 Chilly Chase 41:34 4:09.4/km
March 2008 Popeye 40:44 4:04.4/km
*The per/km pacing is number crunching through Merv's calculator
Tuesday, April 1, 2008
10k Glory
It was one of the most relaxed races that I can recall doing. Popeye's 10k Run in Coquitlam. It was on Sunday and Margreet and I were among the first to arrive, as usual, at the race start.
We both did a double-take at the competitor list - all of about 15!
It wasn't so much a race as a chance to get in a good hit with a few other people on a new course on a sunny spring morning.
The course had more twists and turns than a good thriller. There was even a pedestrian overpass that we had to cross, adding a few stairs to climb.
I managed 40:44 - on target with the training that I'm doing at the moment. It also marked my first 10k victory. That said, I was third across the line; Margreet went 39:55 and won the event outright and a second woman athlete also finished ahead of me.
Next - 1/2 marathon on the Sunshine Coast on April 6th.
We both did a double-take at the competitor list - all of about 15!
It wasn't so much a race as a chance to get in a good hit with a few other people on a new course on a sunny spring morning.
The course had more twists and turns than a good thriller. There was even a pedestrian overpass that we had to cross, adding a few stairs to climb.
I managed 40:44 - on target with the training that I'm doing at the moment. It also marked my first 10k victory. That said, I was third across the line; Margreet went 39:55 and won the event outright and a second woman athlete also finished ahead of me.
Next - 1/2 marathon on the Sunshine Coast on April 6th.
Saturday, March 29, 2008
Friday, March 21, 2008
Speed sessions
As my running base expands, I've started to do more speed sessions on the track and I'm starting to see some flashes of what it was like to be fast!
I had a very good session on Tuesday earlier this week when I had 6 x 500m and then 1 x 1k. The session left me empty and I walked home. But I had a smile on my face.
Today I had 4 x 1k and 2 x 500m. For context, I had a 1:20 run on Wednesday where I had little energy and then a rest day yesterday.
I was wearning my HR monitor and recorded the following stats:
3:47 Average HR 155 Max HR 164
3:39 AHR 159 MHR 169
3:43 AHR 162 MHR 172
3:40 AHR 165 MHR 174
1:45 AHR 159 MHR 172
1:44 AHR 161 MHR 172
The times are solid and for the most part exceeded the targets set in advance by my coach. The HR numbers were good to see because they show me that I'm working at a solid effort - and that there's room to work a bit harder too.
The main objective of these sessions though is consistency and that's what I take most from today's effort. I may have been able to go a step or two faster on the first 1k - though it's always good to finish strong too.
I had a very good session on Tuesday earlier this week when I had 6 x 500m and then 1 x 1k. The session left me empty and I walked home. But I had a smile on my face.
Today I had 4 x 1k and 2 x 500m. For context, I had a 1:20 run on Wednesday where I had little energy and then a rest day yesterday.
I was wearning my HR monitor and recorded the following stats:
3:47 Average HR 155 Max HR 164
3:39 AHR 159 MHR 169
3:43 AHR 162 MHR 172
3:40 AHR 165 MHR 174
1:45 AHR 159 MHR 172
1:44 AHR 161 MHR 172
The times are solid and for the most part exceeded the targets set in advance by my coach. The HR numbers were good to see because they show me that I'm working at a solid effort - and that there's room to work a bit harder too.
The main objective of these sessions though is consistency and that's what I take most from today's effort. I may have been able to go a step or two faster on the first 1k - though it's always good to finish strong too.
Thursday, March 20, 2008
Thursday, February 21, 2008
Team Polar Canada
Congratulations! We’re excited to announce that you have been selected to join the first-ever, Team Polar Canada.
After reviewing your sponsorship application and speaking with you, we are confident that your qualifications and athletic aspirations make you a perfect fit for the team. As a member of Team Polar Canada, you will be racing and training along side some of the top athletes in your community and together you will represent Polar, the world-wide leader in sports electronics technology.
Thursday, February 14, 2008
Saturday, February 9, 2008
Compressed
Yup, I've just been given a pair of those white knee-socks. The CEP website says they are for high performance and professional athletes.
Sponsored!
I've let a few people know and more will find out in the weeks ahead after the contract has been signed.
But I'm now a sponsored athlete.
But I'm now a sponsored athlete.
Coach Tim
After several false starts, I took a coaching course and I'm now considered as a trained Community coach.
It's a new designation as the Coaching Association of Canada tries to find a way to encourage more people to coach athletes at the grassroots level across the country.
To become certified as a professional coach - something that I'm not planning to do now - would require more courses, a series of evaluations and about 12 months of time.
It's a new designation as the Coaching Association of Canada tries to find a way to encourage more people to coach athletes at the grassroots level across the country.
To become certified as a professional coach - something that I'm not planning to do now - would require more courses, a series of evaluations and about 12 months of time.
Sunday, January 27, 2008
Bike shoes to Snowshoes
Just two days after I put my mountain bike together and rode around for about an hour, my first ride since Kona, there's about 10cm of white stuff on the ground and it's snowing at a furious rate.
***
I'm adjusting to training in winter. The cold isn't really an issue. Traction however does present some challenges!
***
I'm adjusting to training in winter. The cold isn't really an issue. Traction however does present some challenges!
Saturday, January 12, 2008
Hit by a wave
Well, it happens. I'm crook. So it's been full stop on training. On a positive note, our stuff has arrived from Oz and I have an indoor trainer again! And a mountain bike - though it will need a bit of maintenance.
Hopefully after a few more days of rest, I'll be training again. Next week's 10k race has just been downgraded.
Hopefully after a few more days of rest, I'll be training again. Next week's 10k race has just been downgraded.
Friday, January 4, 2008
New Year, Fresh Start
As 2008 begins, I find myself eager to get back at it - training in a structured way. I've signed up with a new group - TriCities Tri Club - and have set a race schedule for the first half of the year, culminating in the Desert half ironman in Osoyoos in early July.
What comes next?
I've found a 50-metre pool and a swim squad - it's time to get thrashed by 10-year-old swimmers again.
I've also acquired rain gear and fenders and as long as the temperature remains above freezing, I'll be on my bike Saturday.
And it's now time to ratchet up my running with more regular speed work. I'm definitely getting strength work in just running up and down Heritage Mountain. Perhaps - just perhaps - there's some altitude training benefits too!
What comes next?
I've found a 50-metre pool and a swim squad - it's time to get thrashed by 10-year-old swimmers again.
I've also acquired rain gear and fenders and as long as the temperature remains above freezing, I'll be on my bike Saturday.
And it's now time to ratchet up my running with more regular speed work. I'm definitely getting strength work in just running up and down Heritage Mountain. Perhaps - just perhaps - there's some altitude training benefits too!
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