Perfect Evening

Last night was the first of four races that is part of the Beaver Chase series that Kim and I enjoy participating in each year. As we both had to do the same warm-up and cool-down we figured it was easiest to actually run to and from the race. Kim got home from work, changed, I brought a Backpack with everything we would need and off we went. The run to the race was nice and easy, we registered, chatted with some old and new friends and headed out to do our strides and finish our warm-up. The evening was perfect, overcast with a slight breeze, cool, but such that you still felt comfortable in shorts. We hovered around the start area, talking with more acquaintances, many we hadn’t seen since last August at last year’s final race. We both had a guideline of race pace from Derrick that in all seriousness we were planning on following. So the race started with the typical – “Go!” and off we went. I fell into my stride fairly quickly and noted that I was way faster than goal pace, but cleared most of the initial crowd and settled in. I was focusing on my average overall pace and up to the half way I was running a fairly relaxed 4:20/km so I figured I’d step it up just a bit. A short while later we had to run an out and back section, coming back I passed Kim, grinning like the Cheshire Cat because she too was running faster than Coaches Pace, and feeling great. I passed one other guy and headed for home finishing off the last few hundred meters feeling better than I have at any previous BC races. My final time was 22:40 for the 5.4km route and I felt like I wasn’t straining at all through the race. Almost exactly 3 mins later Kim came sprinting in passing a young kid that has been her nemesis at previous races. Both of us way exceeded our expectations for the night and felt great and had a good time doing it. We chatted and cheered for a while and finally grabbed the backpack and headed home for our cool down. The entire run home we were replaying the race to each other, laughing and glowing. As soon as we got home, we grabbed a bite to eat and then both of grabbed our Laptops to upload our race data, and stood back waiting for Derrick to yell at us for misbehaving.

So I recount this story with the title because last night it was great to be a running couple. From the time we headed out to the time, really we went to bed, it was all about running and each other. We supported each other, kept each other company, fed of each other, celebrated together and just had a blast doing one of the things we love the most. What makes it even more special, was the day before we celebrated our 19^th wedding anniversary. When you think about being married to your life long partner and friend, nights like last night are truly what it is all about. Thanks my love, can’t wait for the run on the beach in Barbados for our 20^th.

2010 Plan Redeux

So I think I have finalize my plans for runs and races for 2010. I like to have a pretty solid schedule as it really helps with training plans, allowing for peaks and valleys, but it also lets us schedule holidays and finances.

So here we go.

Boston Marathon - If I only run one road marathon a year, this will be it. I love Boston; the course, the city, the people, the history, the vibe. I am really looking forward to this weekend heading back. My main goal is to re-qualify for 2011, and as I am turning 50 this year that means a 3:35:59. Should be quite doable, my real goal is 3:27:27 (4:55/km) but this is a Marathon and nothing is ever guaranteed.

Beaver Chase Series - This is small local race run once a month, Tuesday evenings, for May-Aug. It is a very low key event where people of all shapes and sizes, ages and abilities show up. No pressure - just running fun. Good chance to work in a little tempo run and some fun socializing.

5-Peaks Kingston - Hey it is Derrick and Sara's race and part of the SHA running series, I have to participate. However this will not be a race effort race. I am hoping to be able to run the course once prior to the race and then run the race with Kim leading her for a nice tempo effort. I loved the race course last year, even in the mud. It is a great start of season race, not too technical with a lot of climbing, but gets the dust off your trail legs to get you ready for a good strong season.

Wakely Dam - Derrick pointed me to this race and as soon as I read about it I knew it was for me. I made in into the lottery just in time and I was fortunate to be picked. Wakely Dam is a 52.5km trail race, unique in that it is a point to point with no support. You are required to carry all you'll need, and there is no DNF'ing as there is no way off the course except the finish line. This race lines up great for me and I feel that I should be able to race this well. So stoked for it.

ITT - Anyone who does trail races in Ontario knows about ITT. The IROQUOIA TRAIL TEST is the one trail race that had brought so many people over to the Dark side known as Ultras. It's rocky, technical, ankle twisting, stream crossing course has taken it's toll on numerous novices who thought that trail running was just like running roads with a little tree cover. This will be the last year for ITT and therefore a must do for everyone. I was fortunate to be the first to register, love being #001, even if it is only a Bib.

HF50 - So no 100miler for this guy at Haliburton this year. I was previously caught up in the post Rock and Ice cancellation funk, and thought I HAD to do something big this year. I wizened up to the fact that there is no way I'd be able to compete/complete a 100 miler this September and still be in good enough shape to run NYC. So I have smartly changed the plan to run my first 50miler and enjoy all that is Haliburton. This will also be Kim's first forte in the Forest. oh me oh my ...

NYC Marathon - Kim's BIG show in the BIG City. So can't wait for this. I have been keen to run NYC for 4 years, loosing the lottery and finally getting in, and now being able to pace Kim to her first Marathon, it will be an amazing day.

So I thinks that covers off the year. For 2011, we will see, but I am really liking the idea of Alaska in February.

That's it till after Boston, and after that I hope to be back to blogging a little more frequently with at very least my weekly summary's.

Beantown Bound.

Pittsfield Snow Shoe Marathon

This past weekend, I participated in the Pittsfield Snow Shoe Marathon. Before I delve into the details of the race, I’d like to throw out a couple of BIG thank you’s.

First to Andy Weinberg, gracious host and race director. Andy greets and treats everyone as a guest in his house and then sends you out to challenge you in ways you that make you smile and cry. Whether you are running 100 miles, doing the Winter Death Race or running one of the 3 main distance races, you were treated with both respect and admiration.

Second, thank you to Derrick Spafford. When I decided to take on the challenge of running a Marathon in snowshoes, I knew that there was no way that I’d be able to train for it myself. There are no cookie cutter programs out there to train for this kind of beast. I enlisted Derrick’s coaching services and was amazed at what he was able to pull out of me. Week after week, he penciled workouts that I’d looked at and balked thinking there is no way I could pull it off. But, week after week, I completed everything he threw at me while getting stronger and staying injury free; the perfect one-two combo.

Kim and I drove down to Pittsfield on Friday arriving early so we could unpack and relax a bit before the race. The drive was under gorgeous sunshine, but we noticed that there was quite the absence of snow. Andy had assured us that there were at least a couple of feet of snow on the mountain and fortunately he was correct. We stayed at a charming Bed and Breakfast in the heart of Pittsfield (pop. 350), where we were treated to a wonderful Italian dinner on the Friday night.

Race day dawned clear and bright with perfect blue skies and wonderfully perfect temperature. We went through our well practiced pre-race routine, and being only ½ a mile from the start, we could take our time. We lugged our Rubbermaid tote with all my “aid station” gear and nutrition to the race site, got setup in a good location and then watched some of the Death Race participants. Some of the “tasks” that were in the progress were: coming from their dunk in an icy pond; building a wheel barrow to carry wood up the mountain; and wrestling the US 4 times National 190lb champion.

We listened to the pre-race briefing and then Andy started the countdown. Then, we scrambled to get ready and when the race started, we were lucky to find ourselves close to the front so we managed to avoid a lot of the congestion. The race was a 6.55 mile loop that had to be completed 4 times for the marathon. A loop was simply put - a run up to the top of one of the surrounding hills/mountains (1,900 feet up) and back down; the top was almost exactly half way.

Loop 1

Starting close to the front, it was easy to get into pace without being clogged up or having to pass. The first ½ km was nice and wide, flat or downhill so everyone moved out fairly quickly. We crossed a small bridge and then hit the single track trails what we would be on for the next 9kms. The overnight temperature had been below freezing so the snow was still pretty firm. This made for fairly easy footing and the first climb went smoothly. The climb to the top is a combination of switch backs with 3 (I think it was 3) long straight steep climbs. The run back down the mountain was almost identical to the climb, a few really steep descents with a number of undulating switch backs straight through to the bottom where you crossed back over the bridge, looping back to the start. I was running close to one other guy for most of the first loop so the pace was solid, but not too fast. I had an arbitrary goal of trying to run each loop in 1:15 based on what I thought the course was like and came in from the first loop at 1:16. I was pretty pleased, but I also knew that I wouldn’t be able to hold that for the entire race as it was quite a bit more climbing than I had anticipated. I quickly downed a small bottle of e-load, switched out my water bottle and headed back out for Loop 2

Loop 2

As soon as I hit the single track, I knew this was going to be tougher. The sun was strong and it was warming up. The snow that had been firm earlier was starting to soften and the shoeing was getting a little more challenging. I hadn’t run in this kind of snow before. The best way I can describe it is slippery; the cleats could dig into the snow but because it was loose, they didn’t have a lot of sideways grip which meant that you really had to engage the hips and core to keep a straight line. Overall this loop went well, I did slow a bit but climbed fairly smoothly, kept the pace controlled on the down hill and finished the loop in about 1:22. Kim had finished her race (single loop and came in 4^th overall. awesome) and was waiting for me. Here I decided that it was getting too warm for long sleeves, so spent the time to change shirts, drank my e-load/Chia mix, switched bottles and back out again. Things were starting to “tickle”. J

Loop 3

This I knew was going to be the toughest. Loop 3 is the no-mans-land loop and it is all about keeping it together mentally. On the climb up I was slowing, the snow and race was starting to takes it toll so I focused on conserving my energy on each climb and running at a more controlled pace. On the last of the 3 steep climbs, my left calf muscle really started to ache, not cramp just get really sore. After I crested the top and started descending, I started to get sharp pains in both my hip flexors. Time for that mental to start working. I kept my descent pace under control hoping to relieve some of the tenderness, but also trying to get my mind into a positive zone. I thought of how great it would be to just stop after this loop, how I really hated putting my body through this kind of torture and how comfy the couch would be right now. Mental was losing, but the whole time I kept running and kept moving forward at a pretty solid pace. Finished this loop in 1:30; slower, but not a huge decrease in time considering the changing snow and physical conditions. I was pleased to get that one behind me, and spent very little time at my aid tote, just wanting to get out to face the final climb.

Loop 4

This was the countdown loop. I finally let myself count down the kms to the end. It was a great mental game and as each clicked by, I knew it would be my last time through here. The pains were still there, but mentally pushed to the back as I focused on clicking off that next km and having a drink of water after each which was my reward. As the snow was getting softer, it really felt like I was slogging at times, but my pace was still fairly strong and I kept with the forward momentum. When I crested the top for the last time, I stopped to refill my water bottle so I wouldn't run out of rewards ‘til the finish. My descent on this last loop felt faster and more controlled than the 3^rd loop and after hitting the bottom and the final km to the finish, I still had a spring in my step. For the last 200m, I made sure to stand straight and finish tall and strong. I was not going to look as tired as I felt. Crossed the line in a loop time of 1:32 and final time of 5:42, and 5^th place overall.

I am really happy with this race. It was tough, but I was on both physically and mentally, nutrition was perfect with no stomach issues, cramping, or bonking. I managed to keep a steady running pace throughout, and all my climbs were solid. Trust in the training.

Oh and there is a third thank you, and that is to my life partner and best friend Kimber. You always have my back and are always at my side. You pull me to the finish and never let me down. None of this is possible or worth while without you. Hugs.

Some of our pictures from the race

My Training Peaks GPS Upload

Taper Time

Well the title says it all. But what is taper and what does it do? A couple of great articles by Dr. Greg Wells Just when you think they're training harder... & TAPERING – THE ART AND SCIENCE OF SPORT PERFORMANCE. Give them a read, so you know when it is time to taper - don't try and get that one last extra workout in.

Now how to stay sane?

New York, New York

Well I had to wait till Kimber's was official (took almost 2 weeks). We have both been accepted to the New York City Marathon. I got in by missing the lottery for 3 consecutive years, and Kimber was accepted based on her smokin' half time at the Army Run (she had qualified at the Ottawa 1/2, but decided to better herself). Exciting times ahead for sure. This will be Kimber's first marathon and I am going to run it with her and enjoy all that is New York.

Congrats my love - looking forward to the journey ahead.

Wolf x 4 + 1

Wow, what a weekend! Coming off a pretty solid week and a nice rest day on Friday, this weekend I ran, as planned, 1 loops of Wolf Trail with Kimber on Saturday and 4 loops on Sunday as my long run.

Saturday was Kimber's first run ever on Wolf, and she was really pumped for it. We didn't get out till around 11:30, so the trail was busy, but most everyone was very courteous when they saw us come running up to or by them. We stopped a couple of times for a picture break or two, so it wasn't a all out effort, just a fun time on the hills. Kimber did really well and finished pretty pumped up. She is going to have a great time running the Hell Hike in Pittsfield.

Here she is powering up one of the climbs

Ah Sunday. 4 loops of the dreaded Wolf. This was a good practice run for Pittsfield as it is a 4 loop course too. I set up an aid station in the trunk of the car that I used for refueling and cloths changing (Shirts/Hats/Gloves) similar to what I am planning for Pittsfield. I ran the loops alternating directions, so aside from the first 1/2km section it was not too boring.

Loop1 - Clockwise. Legs felt fresh and springy, so I focused on keeping the pace slow as it was going to be a long morning. Focused on short strides and quick turnover. Practiced "skiing" some of the steeper downhill sections. Decided that for these loops there would be no stopping, I had to run each loop without any break. I would allow as long as needed at the car/aid station but had to be constantly moving on the loops. Finished the loop in 56:59 which was 4 mins faster than the previous weekend. I was a little worried I had gone out a little too hard, but I didn't feel like I had pushed.

Loop2 - Counter Clockwise. This I think is the harder direction as it climbs pretty constant for the first 2.5km. The nice thing though is the last 4.5km is basically an easy downhill. (which means when running the reverse as in loop you climb on and off for 4.5km). Climb went well, ran through back to the parking lot in exactly the same time 56:59. That was a little freaky, opposite direction but the same time.

Loop3 - Clockwise. On a 4 loop course like Pittsfield will be, Loop 3 is the hardest. Not so much physically as mentally. It is the "no mans land" loop where you start to get tired, loose focus and slowdown. Again I went back to the stride focus, short and quick, making sure to keep the leg turn over going. On one of the steep descents I passed two girls hiking, slowly inching down the slope, just after I passed one yelled and asked if I was the guy running 4 loops (I had told a man I met in the parking lot and he seemed to have spread the word). Hit the parking lot in 59:00. A little slower, but 3 loops under 1 hour each, I was happy.

Loop4 - Counter Clockwise. Okay heading out for the 4th was tough, but I kept telling myself that this was the last and that I wouldn't have to do it again...well till next time. I passed the two girls again on a steep pitch and as I huffed and puffed past them gasping that this was my last loop, I got cheers and encouragement to complete it. Damn I need that. Up to the top and one last gel and I was bound for home. As I was looking at my Garmin I kept wondering what my final time would be. With .5km to go I had 2:30 to break the 1 hour mark - ef'it I put my head down and went for it - with 32km of hill snowshoes I managed to kick up a 5:00/km pace and finished in 60:05.

Done - 32.8km in 3:53 - about 4,000ft of climbing. Good but tough workout. Quite encouraging to get that done, but as with any workout you can't put it in the books until you have recovered off it. Quads are quite tender at the moment, but structurally I feel good, and I am starting to get my energy back.

Taper will start soon, but till then it is heads down, this will be another tough week but I'm ready for it.

Week Ending Jan 31 2010

I haven't really been posting my weekly stats of late, mostly because there is not too much to report on. I have been running and running and, well more running. But this week had a couple, or maybe 3 highlights that need sharing.

1) Thursday was tempo day on Snowshoes. Coming off Saturdays' race I was a little unsure how I'd perform and how well recovered I was. The first 25 minute interval was just a hair slower than my average race pace, and the 15 minute interval was 10 seconds faster. This was huge, I find I am getting more and more comfortable on the shoes now, that the switch from trail shoes to snow shoes doesn't really matter. They are different, but I am able to switch gears without even giving it a second thought.

2) Saturday was Kimber's first 32km run and I had Derrick adjust my schedule so I could run it with her. It was -24 (before windchill) when we headed out, so we set up an aid station at home and mapped an 8.5km route that we would run 3 times with a final 6.5km at the end. Worked perfectly. It was nice have unfrozen gels and water, and we made sure not to linger, just a quick in a out. Kudos to Kimber, she nailed it with solid even pacing and a smile at the end. Just the way you want to run your first 20 miler. Well done. I added a little to the 32km and ended up with just shy of 34km on Saturday

3) Sunday (Kimber's Birthday BTW) was then a two hour Snowshoe run. For this I was finally going to face one on my biggest training goals for the winter and run the Wolf Trail loop in the Gatineau Park. Wolf is one of the nicest loop trails in the park. It is 8.3km long and approx 350 meters of elevation gain. Running this would be a good test/warm-up/training for Vermont as it is approx the same elevation, just shorter distance. Plan was for two loops in two hours (I had nothing to gauge that on). Having run the loop in the summer I know the right side is steeper and a lot more technical so I opted to do the first climb starting on the left. By the time I had climbed to the lookout (#2) I was warmed up and feeling strong. The descent on the steep section was fun but quite manageable. I got back to the parking lot in 1:01, right on schedule..cool, switched water bottles and headed back out. For the 2nd loop I decided to climb the steeper right hand side leaving a nice gentle downhill run to the finish. The 2nd climb was a lot more walking and tougher, but once to the top I was raring to go and finished the 2nd loop about 30 seconds faster. Nice. Felt good when I got back to the parking lot, and almost headed out again, but knew I'd be in big poop if I did. This was a huge confidence builder for Vermont. With 5 weeks to go I know I'll be ready.

This weekend will see me back at Wolf running 4 loops (4 hours) on Sunday, with a single loop with Kimber on Saturday. I am really looking forward to adding this notch to my Vermont Training.

Pics from Wolf

Trail Entrance

At the Top

Duck!!