Training recap #3

Sun 18 Jan - I am finding it extremely convenient to plan to run on Saturdays but to always have Sundays to fall back on. This way if the weather is too bad or if there are other reasons that prohibit me from running, at least I could find a way to get the run in on the Sunday. Today, I hade to split my run into 2 segments around other commitments; after bringing my girls to their skating lessons, I dressed and grabbed my snowshoes and headed out to the trails. I ran on the trails in snowshoes for an hour so I will log this as the equivalent of a 10km easy run (even though I was working much harder than on an easy run...). Then, after lunch, we were off to the slopes for ski lessons. At 3:30 it was time to head home. I changed into my running gear and ran home from the ski hill (15km). It was snowing mildly and the roads were mushy but it was a great point to point run with several hills. When I arrived home I felt invigorated, and hungry. I drank a bottle of Ultima and bathed the girls while supper was cooking. By suppertime, thirty minutes later, I was feeling the chills again and noticed I was running a mild fever. I drank some more water and took some ehinacea. I also ate supper even though my hunger had passed. By the time I went to bed, I was feeling much better. I think I finally beat this cold...
Mon 19 Jan - TI training today. I did my 8 half-mile intervals at threshold pace after a half mile warmup and did a quick cool down to fit it all into a 10km workout. My pace was about 3:26 per interval. I felt strong today for a change. I forgot to bring a performance T so I worked out in my cotton undershirt. Of course, it is old and worn so it was kind of embarassing but what are you gonna do - by the end of my workout, the thing was soaked from top to bottom and weighed a tonne. This is why cotton is not the way to go for workout gear.
Tue 20 Jan - Day off. Good thing - my thighs are a little tender today. Probably from the showshoe run on Sunday.
Wed 21 Jan - TT run today. One mile warmup followed by 3 miles at Threshold pace (I had to take a minute walk break at mile 2). After that, I rounded out my run at a more comfortable pace to cover a total of 11km.
Thu 22 Jan - Cross-training today: 20 minutes rowing, 3 sets of chinups, core exercises, and stretching. Felt good today.
Fri 23 Jan - 6 miles at Race Pace plus short cool down for 10km total. Felt good, I covered the 6 miles in 45 minutes flat and could have done more. My heart rate was averaging 150bpm which is very comfortable for me.
Sat 24 Jan - Headed out the door at 6 a.m this morning. I was dressed appropriately for -20C weather and had my trusty headlamp to guide me. No footpod or HRM today - They are still in my gym bag I left at my mother-in-law's house last night, forgettting I needed them this morning. Oh the logistics of it all...but that is for another post. Anyway, luckily I had another iPod at home...So after convincing myself to get out of bed (that is the hardest part), I head out the door and start walking to the corner of my street. The roads are snow covered so my new studs are getting good grip in the snow (see my post on shoe studs). I hear the familiar "crunch, crunch" of my footfalls which is an indicator that it is pretty cold. I start to run at a comfortable pace and contemplate the route I will take - without my footpod, I need to stick to a known loop so that I can adequately judge the distance. I contemplate the options available 1. run a 3 km loop ten times. Close to home but I don't see this as a very pleasurable alternative. 2. run a 10 km loop three times. A bit less redundant, but it does take me along Main Road for a significant portion of each loop, which is not the best place to run since it is narrow and also a main thoroughfare - if there is such a thing in the country...3. extend the 3km loop to 6km and do that 5 times. This seems more manageable as far as the mundane meter goes and it keeps me away from Main Road.

By the time I decide on option 3, I am already 2.5 km into my run, I know where the 4.5 km mark is and could then head back around that block to create my 6km loop. I feel like I am dressed just perfectly at this point and the solitude of tbeing the only person on the roads is somehow comforting. I am running with a purpose, I have had a great training week and now all I need to do is log some easy miles. I can feel the heat I am generating, and hear my rhythmic breathing (in through the nose, out through the mouth). It is different to be running without a heart rate monitor and distance calculator. Although I don't monitor my HR when I do have it on my long runs, I do find myself checking my pace and distance quite often - not now. It's back to just me and my feet. I reach the turning point and on a whim, decide I will run out and back to my 10km mark, that way, I will tack on 11 km before going back into the loop repetitions. Main Road is deserted, I smell bread cooking at the bakery, but there isn't a soul out yet. There are three snow removal trucks idling in the commercial centre parking lot. They must be in the Convenience Store getting a coffee. The exhaust is making huge plumes of smoke I must run through - it seems to just hang there, heavier than the air. I wonder why they don't turn off their engines...As I reach the 10km point (it seems to have come awfully fast), I trun around and head back up the hill toward town. I get the distinct impression that it is colder than before. Normally when I run in the mornings, the temperature rises as the sun comes up and my run progresses. Today it seems the wind is picking up instead. At least it is at my back. By the time I make it back to town, I am sure the temperature has dropped 10 degrees, I make sure my headlamp is off as I run by a storefront window and continue on my way. I have my Fuel Belt under my jacket (a lesson I learned last winter) so I take out a bottle to drink some Ultima. It is already half frozen...I am now looking forward to doing the loops because they are on side roads where I'll be sheltered from the wind. But I have to get there first - I still have 4 hills to ascend, and the wind is biting cold. I am thankful I wore my clear-lens glasses this morning because my eyes would be tearing up. I enjoy the climbs with my newfound traction and turn to start what will now be four 3km loops. Halfway into the loop I decide that I have a good idea of my pace, so I will just extend the loop a bit more to swing by my place when I think I have covered the 30km distance. Also, if I do see somebody along the way, I will ask them the time as a double check. I should be done by 9 a.m. I head down Cote St-Charles and loop back toward the town to hit my four hills yet again. I pull out a Power Gel, and it too is almost frozen - it has the consistency of cold peanut butter. I suck it out as best I could by squeezing it like a toothpaste tube into my mouth. At least it doesn't taste as sweet this cold. I take out my bottle to wash it down and it is completely frozen. Oh well, at least I don't feel thirsty....The second time around on the hills is much more work than the first. The wind is biting cold and my fingers are actually getting cold. It seems the fleece gloves were wet from my sweat and now the wind is freezing them. Only a few more minutes to go so I loop around my block and head home. I walk up my driveway and head into the house, it is 8:55 - Pretty darn close, I think to myself. My wife and kids are up and just sitting for breakfast. She tells me the wind is coming from the Arctic and is making the temperature drop to -33C with the windchill - but I am done. What a great way to start a weekend!

Total weekly mileage : 86 km (I did a long run last Sunday which is also in this week's total)

Bigger, Better, Buyer

As part my my fundraising effort for the Leukemia and Lymphoma Society of Canada, I am facilitating a virtual marketplace for people to offer items for trade and eventual sale. Proceeds of the sale will go to the LLSC and you will get rid of any clutter that is taking up space in your house. It's a Win/Win for everyone! Here's how it works:

Send me an email describing your item and its estimated value. Pictures can be attached as well. I will post your item on this site.

If there is an item on the site that interests you, you can trade up by offering a Bigger or Better item, or by Buying it. Please contact me and I will get the implicated parties in touch to make the transaction. The person who wants to trade up for an item is responsible to pick it up. If an item is sold, I will pay the shipping charges out of the sale price, if necessary. Obviously, shipping cannot exceed the price of the item. Also, by offering an item for trade, you cannot decline to give it up afterward as this will destroy the chain.

This marketplace will be open until Feb 26th or earlier if all items are sold. Any remaining items to trade after that date may either by "returned" to the "doner", or auctioned for charity if an auction will take place.



Thanks for your support and let's see what we can drum up! Questions? Feel free to email at

Training recap #2

Sun 11 Jan - no running today. Skating and ski lessons for the girls. I spent about an hour walking up and down the bunny hill. My thighs are a bit sensitive from yesterdays run - walking feels good.
Mon 12 Jan - Intended to do Threshold Intervals today but too busy at work. I'll do them tomorrow.
Tue 13 Jan - 8x800 TI. Felt good. I had to run more than 6 miles to fit them all in with a warm up and cool down. I'll adjust my planned mileage accordingly.
Wed 14 Jan - TT Run. 1 mile warm up followed by 3 miles at 6:50/mi. I was tired afterward and had to get back to work. Skipped the cool down and stretching.
Thu 15 Jan - Well deserved day off - Ate a couple of Big Macs for lunch - feeling tired today. Could be that I woke up several times last night because Jade is afraid of the dark...Funny how bad habits develop so quickly. Will go to bed early tonight.
Fri 16 Jan - 10k race pace. I managed to do 8 km but slowed down to an easy pace for the last 2 km. I just didn't feel good at all. I am fighting off a cold and have started dosing with echinacea to try to beat it but my throat is getting sore and I am feeling chills. I did do some core exercises after the run for about 10 minutes. I will do these at least once per week.
Sat 17 Jan - I had planned to do a long run today but with all the errands (we are in the midst of renovations), I ran out of daylight. I will have to fit it in tomorrow. I did get a good nights sleep though - probably needed it. This program is tougher than I had anticipated, although I read it will get easier by week 4.

Total weekly mileage : 27 km

Training recap #1

Over the course of the next few months, I will try to review my experience with the Jack Daniels training plan as I prepare for the Boston and Vancouver marathons.

Sun 4 Jan - no run today. Jade has a fever so we can't go outside to play.
Mon 5 Jan - had to stay home from work to take care of Jade. Tried out the Wii fit exercises for 90 minutes while she slept.
Tue 6 Jan - 6 miles treadmill, race pace 7:26/mi. Felt comfortable
Wed 7 Jan - 6 miles treadmill, 7 x Threshold Intervals (TI) of 800m (6:50/mi) with 400m recovery in between. It was tough to do the 6th and 7th ones. Heart rate a bit higher than yesterday
Thu 8 Jan - 3 miles treadmill, Threshold Tempo (TT) run. Felt tired afterward.
Fri 9 Jan - had to stay home from work again and can't leave house to run - I really should get a treadmill for when I'm housebound....did some yoga stretches.
Sat 10 Jan - First long run of the year, It was -14C so I dressed with a base layer, running tights and an old pair of shorts to block the windchill out front. On top, I had a base layer, 100fleece and my windbreaker. I added a fleece neckwarmer to pull up over my nose if the wind was nasty but never used it. The snow was crunchy and the sun was out. It was a beautiful mid-afternoon in January for a run. I took my regular route and felt pretty good. About 30 minutes in, I was already pretty warm and the road was getting slushy. A car coming toward me splashed my tights with the stuff and it froze there...Can't be mad, he meant well to give me some room. I notice that most of the drivers are very courteous; leaving room, slowing down, waving at me, etc. I never noticed this before along this route. Must be the time of day and also the fact that I'm out here in the dead of winter - running, and people probably assume they should encourage this guy sticking to his resolution..Mile 6, Still feeling pretty strong but I have to start thinking about turning around now. I decide to continue and head back at mile 7. At this point, I have some Ultima and head back toward home. The route back always seems to go faster. I decide to do some accelerations up the hills to home. In all there are about 10; not steep but noticeable enough. It is just fun to step it up and over the crest and the slow back down to an easy pace until the next one. Each hill is about 100-200 metres. I arrive at home feeling invigorated and motivated. It was a great 20km.

Total for the week : 45 km

Resolution time?

What? Why am I writing about resolutions on December first, you ask? Because I am planning, and a big part of my plans for 2009 is to see how much I can impact others to do something active...

I am sending out a challenge to you, yes you. Are you active? Are you planning to be? Let me know what your goals are for 2009 on this blog. And see what others are committing to do.

My goals are to beat my marathon personal best of 3:20 and to get one person to start running in 2009.

I am also still fundraising for the LLS. I have found a way to combine all of these by offering a motivation jar (see image) for $10. You could purchase one of these and the proceeds will be going toward blood cancer research. At the same time, you could use it to help on your journey toward your own resolution. It's a win-win! Also, if you don't want a jar, you can click on the link at the right of this page and support me for the Vancouver marathon by making a donation to the Leukemia and Lymphoma Society.

So what are you waiting for?

Trail Running

While on vacation at Tremblant last week, I spent most of my exercise time on the trails.  I splurged on a pair of North Face trail running shoes and got good use out of them right away.

One afternoon, I ran right up the face of the mountain and back down through the mountain biking circuit.  It was a particularly treacherous terrain comprised of a slick muddy base covered in freshly fallen leaves and topped off with the remnants of a snowfall from the previous night.  The ascent was harder than any hill training I had ever done because it just went on forever and the slope was much steeper.  What a great workout!  I could feel my heart pounding in my chest and and my monitor was reading over 100% of my max in no time at all.  I ran for at least 30 minutes before reaching a plateau and slowing to a brisk walk.  I crossed some people who were on their way back down and also a couple of young ladies sitting and taking in the view.  It was about 300 metres beyond them that I reached the plateau and took a rest and turned to look back down.  It was an amazing view of the lake below, but I knew it would only get better if I kept going.  By now, the slope was nearly 60 degrees so it was hard work just to walk up.  The shoes gave me sure footing and I felt secure every step of the way.  A few minutes later, I was at the crest of the Flying Mile lift.  From here the view was spectacular!  The sun was beginning to set (and rapidly at this time of year). It was almost blinding to see the reflection off the lake water below.  The colored leaves were pretty much all gone from the trees but the horizon still looked on fire from the bright sunlight.  I could see for miles and miles on this clear autumn  day.  A view like this makes it hard to want to go back down....but I knew that would be fun too!

After a few sips of water and a quick wizz, I started my descent.  The slope was so steep and slippery, I literally slalomed most of the way down, finding a line and bounding from foothold to foothold down the slope and picking up speed as I went.  I reached a rather fast clip but also tried to maintain control - it was exhilerating and almost felt like when I ski moguls.  As I entered the trails in the woods I had to pay even closer attention to my feet because the leaves hid all the ruts, roots, and rocks and I could have easily slipped or mis-stepped.  The mountain bike trail here was sick.  The slope was still as steep but the trail wound its way down diagonally with very technical sections and many sharp turns.  It was a blast motoring down this terrain all by myself and taking in the sounds and smells of the forest around me.

Once I reached the waterfall near the base of the mountain, I negotiated the series of log stairs without even slowing down and once again crossed paths with some hikers.  As I motored by them, I could hear them remark at how fast I was going.  These shoes were great.  My feet were dry from the Gore-Tex liners, my ankles didn't even roll once, and I never lost my footing.  I had 1 km to go to get back to the hotel but I decided to stay off the pavement as much as I could, so I tried to stay on the shoulder of the roads and paths until I linked up with another mountain bike trail not far away.  This trail took me up and around a ridge over the main road and I ended up on the golf course cart path right by our resort.  I continued to our unit and just had fun doing strides for the last 200 metres.   My run was done, my shoes were great, and I remembered why I loved trail running so much.

Keep on running!  

Redemption?

What is it that drives us to do better? Why is it that sometimes we can't even though we think we can. I have read several articles and books about motivation and how much of success is actually attributed to mindpower - setting stretch goals, having positive thoughts to pull you through, repeating a mantra, visualization. To read about it and to actually do it are two different things. I tried and used all of these techniques and I can attest that they work, but what happens when you need more?



In September 2006 I ran my first marathon. The Montreal International marathon. Despite following a training plan and visualizing the course (I am from Montreal so I was already familiar with the route and landmarks), I was not prepared for the mental challenges this first race would throw at me....To be among thousands of runners at the start in the middle of the Jacques Cartier bridge was both impressive and intimidating. Even though it was a sunny fall day, it was cold and windy up there. I was wearing a singlet and shorts and had goose bumps up and down my arms and legs. There wasn't much room to move so I just hopped up and down to try to keep warm. I figured I could do the marathon in just over 4 hours so I squeezed into a spot between the 4:00 and 4:30 pace bunnies. I had read about pace bunnies before but never actually saw one. They were easy to spot with the ears...cool, I thought. "I just make sure I stay between them and I'll reach my goal". Off goes the gun and...nothing. It was a good few seconds before our end of the human wave started to shuffle forward. I remember remarking to the guy beside me that at this pace, we'll never finish. I also remember seeing the variety of physiques all around me - there were young and old, slim and large, tall and short. I thought if these people could do it, why can't I? As we picked up speed running down the bridge and swung onto the ramp descending on Ile Ste-Hélène, I tried to find some running room by passing and winding my way forward. I was running at a comfortable pace right behind the 4-hour bunny and felt good. I had prepared my hydration strategy so I skipped by the first water station, opting to drink from my own bottle instead. I had one in each hand to keep me balanced. I figured the first bottle would be empty by kilometer ten which would free up my hand to eat a power bar. Everything seemed to be going as planned. I passed the halfway point and felt strong thinking my training was paying off. I looked at my watch and saw that I was at 2:11. That meant if I kept it up, I was going to finish between 4 and 4:30 as planned. I grabbed some water in a bottle on D'Iberville and picked up the pace down the hill toward de Maisonneuve. There were actually people cheering on De Maisonneuve which was a boost. Someone said I had a good pace and to keep it up. Then the fellow in front of me stopped suddenly and said he had a stitch, as I passed him, I told him to take slow deep breaths to try and make it pass. Then we turned and headed up Berri. It is a steady climb of about 25m over 800m the last of which is an underpass with a steep ascent on the far side. I remember passing an old man carrying two American flags running in honour of the fallen 9/11 first responders and congratulating him. When I reached the crest of the hill, I was tired. We veered right and continued another ascent in Le Plateau Mont Royal area which went up for 4 kilometers. I began to get heavy legs at this point. By the time I reached the peak at St-Laurent and Bellechasse I had nothing left. I had not anticipated how much this ascent would take a toll on me. I still had 10 km to go and was determined to finish but my pace was much slower now. I stayed motivated by telling myself to "just run to the next corner", "to the next marker", "to the next water station", etc. At marker 35 I started doing 10 and 1's. At marker 37 I was a few hundred meters from the Stadium entrance but the course veered left and brought us around the Botanical gardens. One more ascent up Pie IX to Rosemount. Here I was passed by many people. I continued to run/walk. Once on Rosemont, I more or less stumbled forward the rest of the way to the finish. I entered the stadium and saw myself running around the track to the finish line on the big screen. It was a wonderful feeling to finish.

Fast forward to 2008. In the span of those 24 months, I had since run four more marathons and had even qualified for Boston with a time of 3:20 in Ottawa in May. I wanted to try and beat that this time around in Montreal. My training was much more structured, I was familiar with the course and the difficult spots, I had the confidence of faster times, and I even had a better race strategy. What I couldn't control was the weather. This time around, it was raining. I had a garbage bag on to keep me warm at the start. About one kilometer into the race, I ripped it off and continued. Around Ile Ste-Hélène and Ile Notre Dame, most of my attention was focused on my feet to avoid stepping in puddles. I maintained a steady pace and eventually passed the 3:30 pace group at about the sixth kilometer. Running by Habitat 67, the wind picked up and I was getting chills. I drafted behind a few people but their pace wasn't steady so I had to pass them. Someone else from Team in Training caught up to me and we ran together and chatted for the next 10 km past the halfway point (1:42). Not bad at all. I had been training on hills, doing negative splits on my long runs and had been running conservatively so far. I should be able to do a faster second half to finish under 3:20. I tackled the Berri and St-Laurent ascents without much effort and then made my way down de Lorimier toward Sherbrooke. I passed the Team in Training support group at marker 35 and still felt strong albeit I had started to slow my pace. My fellow participant had pulled ahead before the ascent and I could no longer see him. It was very humid and I just couldn't seem to kick it up a notch as I had planned. I decided I would continue on and accelerate once I reached the top of Pie IX. I passed several people on this ascent but by then I had lost ground and the 3:30 pace group overtook me about halfway up the hill. Do I stay with them and risk burning out or do I continue at my pace? I decided to let them go. As I rounded the corner, I had lost them. I then tried once more to accelerate. I must have passed 40 or 50 people in the last 2 km of the race, but I could not catch up to that group. I felt as though I was running as fast as I could but it was nowhere near as fast as my tempo runs or speed drills. 3:36. While I finished over an hour and six minutes better than my first Montreal marathon, I feel my training somehow came up short. Why couldn't I maintain an even split or better yet, post a negative split as planned? Why did I let those negative thoughts take over and convince me to not accelerate sooner? Was it my mind not letting my body do it or was it my body telling my mind I couldn't do it? If it is my mind holding me back, what do I have to do to overcome this apprehension? This is what I have to figure out if I want to beat this course next year.

Keep on running....