Tuesday, April 28, 2009

Weekly Summary April 20-26

Total for the week
4/20/2009 — 4/26/2009: 73.4 km 6:27:53

Got to say pretty happy with the week. Started out with this little Marathon, and then managed to keep the streak alive and run after the race. I had two runs in my Vibram KSO's and one run on the trails. Legs are sore but coming back.

Looking forward to this week, where I hope to throw in a couple of doubles and then run Kimber's 24k run with her on Sunday.

And a HUGE congrats to Kimber who on Sunday ran the 10km at Run for Reach as "not-a-race" and ended up with a BP and AG win. RR here Gratz Love.

Thursday, April 23, 2009


This being my second Boston I was looking forward to experiencing all those things I missed last year because I was walking around in that “first Boston” fog. I was not disappointed.


• Man that expo is busy
• You have to be on the buses at 6:00 am
• Everyone is as nervous as you are
• Athlete’s village is huge, crowded and busy
• Bring “stuff” with you to Hopkinton. Next time, thermos with coffee
• The walk to the corrals isn’t that far, but it is down hill. Starts warming up those quads
• Holy man those first 16 miles ARE downhill.
• The Wellesley girls are loud. All the spectators are loud.
• I know every one of the Newton Hills now
• Boston College is beautiful
• I love running down Boylston Street
• The Boston Jacket – the most beautiful in the world (okay I knew that)


Last year I had my “dream” Boston, so this year I did not expect to compete with my finishing time from last year. I had a couple of hard fall races, combined with the Goofy challenge and my legs were not in “A” race shape. Also, in getting prepared for the K-Rock 135km Ultra next year, I have run every day since Boxing Day, so no real rest either; Boston would be my 116th consecutive day. I entered this one with a goal/expectation of running a 3:25:21 (determined by taking my average long run pace and subtracting 20 seconds per km), in other words no real clue.


We arrived Saturday around noon, checked into the hotel and headed to a very crowded race expo. After a couple of hours we were done, and mostly just relaxed for the rest of the day. Sunday morning, Justine, Kim and I ran the inaugural 5k. It was a beautiful morning and great for the girls to race in Boston and cross the hallowed finish line of the Boston Marathon.
Monday morning I was up and out to the buses by 6:00 am. It was cold; the wind seemed to cut through me. Arrived at the Hopkinton, blew up my air mattress and settled down for a 2 hour wait. No matter what I did I could not warm up and kept 2nd guessing my race attire, but in the end stuck with the plan. Walk to the start was as nerve racking as always, I doubt that will ever get easier, but I timed it well so I wouldn’t be standing around too long.

The Race

So this was it. What did the legs have? My plan was simple, 4:52/km pace, run as even as possible. I didn’t really remember from last year how much downhill the course was for the first 16 miles, maybe because last year I was running on fresher legs, but this year I sure felt it. As it turned out it was a blessing; those tired legs. It stopped me from hammering the first part of the course. I was running a little faster than planned, but not overly and had to slow down a couple of times to keep it under control. Hitting the hills in Newton, I was tired, but not too bad so I stuck with my pace and cadence through the hills, not losing too much time or energy on the climbs. The 21 mile marker just after the Heartbreak crest is one of the most wonderful sights in running I believe. I was still on a little faster pace, tired but moving well. From here I just maintained, checking my averages and speeding up ever so slightly when I saw my pace slowing. My one wish for this Boston was to run hard down Boylston Street to the finish. Last year I got a cramp and jogged it in, this year I wanted to kick it. So I made the turn cautiously looking for Justine and Kim, found them, quickly posed and then raced for the finish. My last .5km was run at a 4:11km pace – perfect end. Just as I had always imagined it. Smile

The Numbers

Time: 3:22:36
1st Half: 1:40:13
2nd Half: 1:42:23
Pace 4:46/km


Looking back on the race, I am extremely pleased with my result. I paced the race perfectly and had nothing left at then end. I was not as fast as last year, but it was a tougher race for me. Hope to be back next year if the legs are willing. Boston is really getting under my skin.

Tuesday, April 14, 2009

Boston in 6 Days

I am really looking forward to it. Being my 2nd Boston I know what to expect and am looking forward to it ALL. Last year I was more a "deer in headlights" and felt "I didn't belong". This year I feel more like a veteran, and am looking forward to those things I missed

Training has gone well, and I have kept the injuries under control, but strange thing is I am JUST starting to feel ready - guess that is a good thing - maybe peaking at just the right time.

Just the easy taper runs are left (everyday). Kimber, Justine and I are running the BAA 5km race/run on Sunday which should be fun.

Goal time is 3:25:21 (4:52/km) anything around that and I'll be happy. Weather is looking perfect. Cloudy and high of 11C. If the wind stays down it will be a great day.

Whether I run it again in 2010 will depend on how I feel after R&I. I'd like to go. I qualified at Disney and hope to again at Boston this year so I will register.

Go Bruins (that is for Derrick) - Sens are out so really, does it matter? ;)

Monday, April 6, 2009

Follow-up to What is the Rock and Ice

Just a little follow-up to my previous post about what is the Rock and Ice.

When Kimber and I were out for a run on Saturday, I had my backpack on weighted down with a few water bottles and canned goods, we were talking about R&I K-Rock Ultra and basically summarized it to the following;

1) Run a marathon, 3 days in a row
-add to that-
2) Run them in snow shoes
-add to that-
3) Run with a backpack
-add to that-
4) Run with a potential -40 windchill and white out conditions
-add to that-
5) Sleeping in tent on the snow
-add to that-
6) Doing this with some of the best people you could ever meet.

Why not do it?
Memories and friendships to last a life time.
A feeling of accomplishment that will last forever.

Registration is open I believe. :)

Thursday, April 2, 2009


Today I reached my 100th day

Okay, so this doesn't mean running with no clothes on!!! When talking about running and streaking what is meant is number of days of consecutive running.

The most popular association is the United Sates Running Streak Association, who defines a running streak as running at least one continuous mile within each calendar day under one's own body power. This group has some pretty hardcore members, those who have been running for 25, 30 and 40+ years.

I do not aspire to be quite as crazy as these people, my streaking has a slightly different rule and purpose.

Rule: Run a least once everyday. My minimum requirement is 15 minutes, but I have only ever done that once, all other runs have been 20 minutes or more.

Purpose: To learn to run on tired legs & to learn active recovery.

I believe for R&I, to get up on day 2 after having run a marathon on snow shoes the day before and head out to run another one, you have to be accustomed to pushing you legs and body when they are tired, really tired. Running every day is a key to developing this ability.

Also, to be able to run everyday, there are days that you are required to use as recovery days. These use to be days of rest, non running activities, but the theory behind active recovery is that low intensity running assists in blood circulation and reduces accumulated blood lactate speeding recovery. Worth a try, right? The trick is to use these low intensity days as easy recovery days and not to push the pace because they are short and easy. Oh well, I guess time will tell.

So day 100 is in the books, what is the next milestone? Day 101 of course. No day is guaranteed so I look at each day as a major accomplishment. The next real hard one will be on April 21st, the day after Boston.

One final note, a nod to Derrick S, who is in his 20th year. Truly stunning, but I know he treats everyday, one day at a time. Still 19+ years - amazing.

The summary log of my 100 runs can be found here