Wednesday, December 23, 2009

Rock and Ice 2011

Talk about early registration.

Just noticed on the Rock and Ice main page that registration is open for 2011. The dates are March 26-31, 2011.

Okay it may be a little early to commit to this, but if these dates are locked then it looks good, being at the end of March the weather may be a little less severe (but that is part of the fun). I'll have to contact Scott and see what is going on and how "for sure" this is. One note is that registration prices have gone up.

Time to start planning, again.

Weekly Summary Dec 14 - Dec 20

12/14/2009 — 12/20/2009: 60.9 km 6:28:30

Late Update :)

So it wasn't a high week as far as volume, but was with strength and that is the focus these days. Managed to get in 3 good snowshoe outings. The first was a 45min run in fresh powder, breaking the trail the whole way - talk about slow, averaged 9:00/km. Next was a 20min Tempo run - picked a more packed down trail for this, fun time kicking it up in the shoes. Finally Sunday's Long run (I think I am still recovering from this) ended up being on the trails close to home due to time constraints. Did 17km in the shoes is about 2:10 - and that was all I had. Everything was sore and tired. Who's bright idea was it to do 135km race?

Still managing to keep up the Vibram FF runs, even with the snow. Coldest so far, -19 for 15mins. Feet were a little chilled at the end. There is an interesting comment on the Steger Mukluk site that I think is relevant to running in Vibram's.

When your feet roll forward in a soft-soled boot, your nerve endings are stimulated to supply more warmth-giving blood to that area. It is the same as when your hands get cold, you move them to get more blood supply.

So even though there is no real insulation in the Vibram's, running in them stimulates the sole of your feet helping blood flow and keeping them warm. So don't be afraid, go run barefoot (almost) in the snow.

So it is the Christmas week - I hope everyone has a safe and happy holiday. Enjoy the company of your loved ones, both Human and Animal, and let's get in the starting blocks to get ready for a great 2010.

Cheers my friends

Monday, December 14, 2009

Weekly Summary Dec 7 - Dec 13

12/7/2009 — 12/13/2009: 45.6km 4:40:00

After a couple of good building weeks, this week was a step back and recovery week. I'd like to go on the record that I hate these even though I know how important they are. I felt like crap all week - tired and sore, seemed like I had zero energy. Ya know you need it when....

Anyhow as previously posted we have snow. I managed to get out for a 20min snowshoe run on Thursday and a good 50mins on Saturday. Snowshoeing is a sport where you have to check your ego at the door. It can be very tough going and expecting to come near your running pace is virtually impossible. Breaking trails through 20cm fresh snow, or negotiating paths created by walkers or vehicles on the trails, and after 10mins you're huffing and puffing. How can you not get stronger?

Kim and I had a fun time Saturday, we need to get some quick Christmas shopping done and a run so we combined it. 5km run to the mall - stripped off our outer wear, shopped, purchases in the pack and run back home. Sure beats the holiday traffic, and it was a lot of fun. Sunday I did my first every FF run in the snow. Surprisingly the feet did not get too cold. It was only -5 out, but running on packed snow it warmer that frost covered grass.

The highlight of the weekend had to be being witness to the Olympic Torch Relay as it rolled through Kanata. Be sure to check it out when it is in your neighbourhood. Here is the link to the interactive map. We were lucky to get our picture with the next torch bearer, and see the passing of the flame. Awesome.

This week we are ramping backup again with Tempo's and more snowshoeing. Sunday I hope to get in a 2.5hour run. I have been going over the trails in the Gatineau Park and there aren't as many as I had hoped, but I think I'll try trails 70,71,72 and see what distance and time it takes.

Thursday, December 10, 2009


Finally!! I know, be careful what you wish for. We had a glorious 20cm of snow yesterday so that meant it was time to bring out the Dions and the Razors. I threw my snowshoes in a small Mountain Hardware pack the Kim won at the Val Morin Ultimate XC, and ran to the trails this morning. Just took it easy being the first day on the shoes, so just an comfortable 25min run breaking trail most of the way. It was tough going at first, but as usual once you get the rhythm, stride and form it becomes less work and a lot more fun. The Razors were amazing. Not the greatest to run to and from the trails in, but with the slippery streets and sidewalks not too much would have been. Once locked into the Dions, they were a match made in heaven. Find them quite warm, dry (not a flake of snow got in the gator boot), and felt fairly light and flexible. The only complaint I have with them is they are a little tight across the top of the foot, but a little adjusting and it is not really a issue.
The temperatures are suppose to remain cold so the snow will be here for a while. Saturday's long run will the split with 1/2 on the shoes, and Kim and I will be taking Strider for his first snowshoe walk on Sunday.
Happy, Happy.

Monday, December 7, 2009

Weekly Summary Nov 30 - Dec 6

11/30/2009 — 12/6/2009 88.4 km 8:05:00

Real solid week of training - really happy how it all went. I was a little tired starting off the week with the B2B last weekend, so the schedule got adjusted, just the days, not the workouts. This meant a tough end to the week. Wednesday's tire run felt great - really feel I am getting the hang of the pulling. Friday was my first ever of the dreaded Tempo Hill runs on the treadmill. Sunday was the crowning glory of the week with a excellent run on the Gatineau Trails with my buddy Eric. We started in the little town of Chelsea at the beginning of the main trail, trail #1, running to McKinstry Cabin - The 18.5km trip out took just over 1:50, and the deal was that we would take it easier on the return - Ha, never with Eric. 1:43 return trip.

So for Sunday's long run I decided to start playing around with my nutrition. I know for longer races I will not be able to survive on gels, and I learnt in Utah last year how important early and constant nutrition was. I don't plan on making that mistake again.

I had order a couple of pounds of Chia seeds from Superseeds and they arrived last week, just in time. So plan was to consume 1 serving and hour or so before the run, and another serving during my nutrition breaks. Added to that was a flask of Soya Milk (idea I got from Scott Jurek's Blog), PB Cups (Sara's idea), and good old PB and Jam.

The Chia Gel was made from 15g of seeds combined with 1/2 cup of Pomegranate juice & 1/2 cup of water. How did it go? Well I have to say pretty darn well. Over a 3.5hr, 37km trail run all I consumed was the 2nd serving of Chia Gel, two BP cups (Eric had one), 1/3 BP Sandwich (gave some to Eric again), 250ml of soya milk and 500ml of eload - and I never bonked. Interesting. I am not going to go off touting the Chia seed as a miracle product, but I am happy with it's performance so far. More testing to come.

So this week is a step back and will see volume and intensity both decrease. Good time to get Christmas chores done and go on a much needed date with Kimber. Oh! and there is snow and colder temperatures in the forecast.