Wednesday, December 23, 2015

A Big Goal for 2016

My main goal for 2016 is to run a sub 4:00 marathon at the Vancouver Marathon.

I figure I add another big goal in and run 2,016 miles in 2016.

That's a lot of running. That's about 3,240 km.

Or about 9km every day.  EVERY day.  Yikes.

Or about 63km every week.

My peak training week for marathon training in about 82km, which puts me above the threshold.  But
that's peak.

Last year I ran about 1,600 km which is about half what I need.

This is a big challenge and I can't wait to get stuck in in 2016.  Wish me luck!

Tuesday, December 8, 2015

Four Tactics for Mind Running

Running is clearly a mental sport.  You can train your body as much as want, but if your head is not in it, you’re not going to do well.

This became obvious to me starting the last lap of the Whistler 50.  I had sixty kilometers in my legs and still had twenty to go.  I was teary eyed and just kept repeating “I’m so tired” to myself over and over again.

The mental game had began.

I focused on running the next five or so kilometers to the next aid station. And then repeated to fade.

But how does one train the mind for the hardships ahead?  I have four tactics I use.


  1. Mastermind Nootropics
    I take Mastermind twice a day.  Mastermind is a top-of-the-line nootropic.  It’s made from plant-based, non-GMO, fully organic ingredients.

    What does it do?

    Mastermind is superfood for the brain.  It helps with: Mental fatigue, alertness, mental agility, reaction time,depression, mood, and many other mental things.

    Personally, I find it helps me stay focused on my runs and helps me get a deep sleep every night which greatly helps my recovery.
  2. Meditation
    I meditate once a day for ten minutes using the Headspace app.

    It’s a guided meditation revolving around various topics such as balance, focus, stress, anxiety and many others.

    The ten or so seconds at the end of the meditation when my mind is still is as good as a a power nap.

    .
  3. Sleep
    Sleep is soooo important for recovery.

    About an hour before I sleep, I turn off all the lights and read a book under very low light conditions.

    I think this helps my body to get back into natural rhythms.  Turning the lights off triggers my body into thinking it’s night time and to begin the process of getting to sleep.

    Staring at a computer screen or a TV for an hour before bed has the opposite effect and just confuses the body.

  4. Run Long. Really Long.
    Practice makes perfect!

Sunday, November 29, 2015

My Drug Addiction and Being Kind to Myself

I used to drink coffee.  A lot of coffee.  I even wrote a song about it back in university.

I got the coffee blues
From my head down to my shoes.
I drink coffee, can’t you see?
I drink coffee ‘cause it’s bad for me.

One day I couldn’t get any coffee and got an awful headache.  “Screw this,” I thought and forswore off coffee.  I hated the thought of being addicted to coffee and it having such a sway over how I felt.  Coffee intake is now limited to about two a year in social settings.

I don’t drink alcohol.  Not a drop.  I’ve never been an alcoholic,  as many teetotalers are, but the thought of ever becoming an alcoholic is terrifying enough to put me off.

And yet I still struggle with addiction.  Mr drug of choice: Processed sugar.

Some people wouldn’t consider this a drug, but I fall into patterns as other drug addicts do.

I’ll consume too much sugar, feel like crap, feel guilty, promise myself I’ll never binge again, get the cravings, try to resist, but then consume again and the cycle repeats itself.

It’s screwing with my health and hinders my running.

And it’s annoying.  I hate it that something so artificial and harmful can have such a sway over my life.

One of my favorite podcasts to listen to while running is the Rich Roll Podcast, which describes itself as:

A weekly aural dance designed to provoke, educate, inspire and empower you to discover, uncover, unlock and unleash your best, most authentic self.

I like that.  I want to be my best, most authentic self.

Binging on processed sugar does not allow me to be my best.

Binging on processed sugar is not being kind to myself.

I feel much better when I consume plant-based whole foods.  A kale smoothie makes me feel great and fills me up with positive energy.

Eating a plant-based whole food diet is being kind to myself.  It makes me feel good!

So in an attempt to be kind to myself, I’m not going to eat processed sugar for one week.

Just a week. A small goal to start with.  I’ll reassess after a week and maybe extend it.

But for now, just a week.  I can do that.

Wednesday, November 25, 2015

Vancouver Marathon 2016 Training

I run slow.  Very slow.

My focus has always been on finishing and little more.  I can slog through 11+ hour runs and get the job done but never at a fast pace.

This year I plan to run a lot faster and my sights are set on the 2016 Vancouver Marathon which is run on May 1st 2016.

The average marathon finish time for men in 2015 was about 4 hours and 19 mins. My best is about 5 hours. See what I mean about being slow?

My goal time for the Vancouver Marathon is four hours, a whopping one hour quicker.

How do I plan to achieve this?  Several ways.

  • Lose weight
    Simple physics states that the less I weigh, the faster I can go.

    I am 6 foot 2 (188 cm) and weigh about 195 pounds (88 kg).  According to BMI tables, this puts me right on the borderline between overweight and normal.

    Scott Jurek, one of the all time great ultra runners is my height and weighs about 175 pounds.  So that seems as good as goal as any.

    20 pounds to lose in six months seems very doable.
  • Eat Clean
    My diet is very clean.  I don’t eat meat or dairy.  Kale smoothie anyone? Yum!

    But then it flips and is becomes very bad.  Sometimes I will eat something like a chocolate cookie. “Just one,”  I tell myself.  Ten minutes later the entire box is gone.

    I had to ask my wife not to open the Halloween candy box, because I knew if I ate one, I’d soon demolish the whole box.

    It’s like I have some sort of processed sugar addictions.  Getting rid of the processed sugar will no doubt help in losing weight.

    As soon as I finish a current cleanse/weight loss thing I am doing, I am going to do this 22 day Vegan challenge. I can’t wait to see the positive effects and increased energy levels that will no doubt come.
  • Track Workouts
    Legendary runner Bart Yasso used to do track workouts that consisted doing 800 meter repeats as fast as you can, followed by a 400 meter slow jog.  These became so popular they were dubbed “Yassos”.

    Bart Yasso found that his average time for a “Yasso” correlated to his marathon time.

    If his average was 3 minutes and 30 seconds, then his marathon time would be 3 hours and 30 minutes.  An average time of 4 minutes and 20 seconds, would mean a marathon time of 4 hours and 20 minutes.  And so on.

    So, once a week, I will hitting the track hard to gauge how well I am progressing on my goal.
  • Get Strong
    A stronger body means I will be less prone to injury and can maintain good running form for long periods of time.

    So my running training will be interspersed with lots of squat, lunge, plank, and dead-lift variations.  I followed this plan post Whistler 50 and I am already feeling the benefits.  If nothing else, my posture has gotten much better.
  • Lotsa running
    Duh.


So that’s the goal.  Shaving off one hour from a marathon is going to be tough, but seems doable in six months.

I plan to update this blog once a week with my progress.

Stay tuned!

Tuesday, November 3, 2015

Whistler 50 Ultra Race Report 2015

Intro

I ran the Whistler 50 mile race in 2014 and was pulled at 45 miles for being 8 minutes too slow.  I randomly ran around Whistler for 5 more miles just to prove to myself I had 50 miles in me.

This year my goal was to run the 50 miles and cross the finish line without being pulled.

The Whistler 50 consists of four twenty kilometer laps on a mostly flat course on paved and graveled trails.

Pre-Race

What’s the last thing you want a few days before the big day?  How about a hamstring strain?  That’s what I managed to do.  I had taken my six year old to speech therapy and was running down the corridor and Ping! went my left hamstring.  Not good.

The next day I went to see my sports masseuse and she worked on it as best she could but it still wasn’t right.

The day before the race I went to a physiotherapist in Whistler and she also worked on it, but it still wasn’t right.  Bugger.

For the week or so prior to race day, I got up half-an-hour earlier each day so that my body clock would be in synch for the 4 am wake up for the 5am start.

Race Day

The big day came and I woke up naturally at 3:30 and immediately wolfed down some Quinwow, a Scott Jurek recipe that has the perfect ratio of carbs, fats, and proteins for a pre-race meal.

And just before I started race, I downed a Acai Berry Pre-Workout Energizer smoothie by Brendan Brazier.  This contained a mix of berries, pineapple, coconut water and a serving of the Vega Pre-Workout Energizer.

I decided to take the earlier start of 5am.  I figured with the extra hour and increased fitness (though - rather annoyingly - not decreased weight), I could get my finish line that I was denied the year before.

My lovely wife Megin accompanied me to the finish line and helped me carry my race day items.  She snapped a few pics and gave me a hug and a kiss to send me on my way.

About ten others runners lined up with me.  There was a Ready, Set, See you Later and we were off.  I set my iPhone GPS off to record the race, clicked on my heart rate monitor, switched on my headlamp and locked into my forever pace.

My hamstring didn’t feel great.  My plan was to either run until I reached the finish line or my hamstring became too painful to continue.  Thankfully the pain subsided after about an hour or so into the race.  This might have been a combo of adrenaline and/or my hamstring growing bored of being constantly ignored.

My fueling strategy was to carry two bottles of water mixed with some Tailwind Nutrition and consume two gels per lap with extra hydration coming from each of the water stations spaced about 5 km apart.

A week or so prior to the race I listened to this fascinating interview with Prof. Craig Heller on the Rich Roll Podcast.  Prof. Heller claimed that the biggest limit to endurance wasn’t lactate acid build up, but rather your body’s core temperature.  He also claimed that the best way to cool your body temperature was to cool the hairless parts of your body, namely your face, the palm of your hands, and the souls of your feet.

Prof. Heller developed a glove that passed cool water over your hands in conjunction with a light vacuum with about as much pressure as you could exert sucking through a straw.   Prof. Heller documented some remarkable improvements with his test subjects.

This was interesting enough for me to douse my head and hands with water at each aid station.  Did this improve my performance?  Dunno.  It felt like it did so I persisted with it.  Plus it felt good!

Lap one started was in a moonless pitch black darkness for the most part.  I had done many miles in darkness with my headlamp so this was not in problem. Except for a short section of trail that took me down a single track.

Unbeknownst to me and un-illuminated by my headlamp, some mud was hidden on the track and my feet sunk up to about my ankles.  Apart from a little mud and relief that I didn’t roll my ankle, there were no serious problems going forward.  Subsequent laps saw me gingerly navigate the mud on the surrounding grassy areas.

Lap one went smoothly enough.  I walked through the aid stations and up the only steep climb of the course.

It was especially good to see my wife at various points along the course.  She was running the 50 miles as part of a relay and was responsible for a 7 km leg, which she nailed!

The people at the aid station were especially good.  The filled my water bottles and mixed in the Tailwind for me while I was dousing myself with water and downing some gels.

Lap two was a repeat of lap one.  I looked into my groove, fueled well, hydrated well and got through another 20 km.

On lap three things started to get hard.  With a marathon already in my legs, each aid station seemed a little bit further away and each hill seemed a little steeper.

To make matters worse I managed to kick a big stone with my right big toe.  It hurt.  The toe has subsequently turned black and is likely to fall off soon.

Things really started to fall apart at the start of lap four.  Megin was running at this point so there were no friendly faces to cheer me on.  I remember tears welling up in my eyes and saying “I’m so tired.  I’m so tired” under my breath.

The mental challenge had begun.

I decided to forget the fact that I had 60 km in my legs. I decided to forget that my big toe was throbbing.  I decided to forget the constant aching in my body, most notably in my shoulder for some reason.

I decided to run to the next aid station.  It was about 5 km away.  I’d run 5 km plenty of times.  So I locked into the best pace I could and ran to the next aid station.

I made it to the aid station, slurped down a gel, doused myself with water, walked for a minute or so and then repeated my tactics to the next aid station.

Along the way I saw a guy shuffling along with a pronounced limp.  I asked him what the matter was and he said there was something wrong with a bone in his foot.  Yikes!  I said I had some pain relief in my drop bag and he was welcome to it.  He said he had his own and so I wished him luck and went on my way.

I got to another aid station and then another.  I was really beat up by this time and needed some support.  I rang my wife but she didn’t answer.  Damn.

A few seconds later she pulled up beside me on a bike.  Yay!  There was obviously nothing she could do to support me physically, but she helped me a lot mentally.

There was still another 10 km to go.  I was physically spent and had to walk up the hills as best I could.  I ran down the hills despite my quads and my big toe screaming at me.  The flat sections were the easiest.

With her help, I managed to get to the last aid station. She went ahead of me to get my stuff read, and then - rather mysteriously - she took off.  I later learned that the race officials had warned her that if she rode with me, there would be a chance I would be disqualified.

So the last three km were going to be all me.  I took a deep breath, made a commitment not to stop, and started running again.

I was counting down the kilometers to get to the finish.  50 miles is about 80 km.  80 km came and went and still no finish line.  Ditto for 81 and 82.  It wasn’t until 82.6 that I saw the finishing line.

The expected surge of energy did not come.  What did come though was my six year old.  He grabbed my hand and we ran the last 100 meters together.  After we crossed he gave me hug and said, “I’m so proud of you Papa!”.  Reliable witnesses inform me that a few people starting tearing up.

Post Race

I got my finish line and completed the 50 miles.

I was suppose to go to a dinner party with my wife and her relay team, but I just couldn’t do it and collapsed in a heap in my hotel room.

Everything was fine the next day except my big toe, which continued to be painful for the next few days.

Bring on 2016 and the next Whistler 50!

Sunday, April 20, 2014

Race Preview

The race director for my upcoming 50 km put together this YouTube video of the course.

Here 'tis!


These blogs detail my journey to a 50 km ultra-marathon as a fundraiser for the David Suzuki Foundation. Please consider making a tax-deductible donation here.

Saturday, April 19, 2014

A Marathon of Training

These blogs detail my journey to a 50 km ultra-marathon as a fundraiser for the David Suzuki Foundation. Please consider making a tax-deductible donation here.


The training plan that I have been following to run the 50k at Elk/Beaver Lake dictates that I should run a marathon about 4 weeks out.

I figured running four laps of the five laps for actual course would be about a marathon's worth.

So I headed off to Vancouver Island with the family in tow.

I wanted to emulate the actual event as closely as possible, so I mixed up my race fuel, stocked my camelbak with water and gels, charged my iPhone, strapped on my shoes and headed out for four laps at 6 o'clock in the morning.

The course it super flat.  There is only one slight uphill that I am sure will be turn into a mountain on lap five. I am not sure why it is considered two lakes as it is just one body of water that you run around.  The lake(s) is littered with fisherman, both on and off the lake.  Many gave a friendly wave as I trudged on by.

40 K in the books
I was greeted by my support crew two laps in.  My wife Megin, 2 year old Master N, and 5 year old Master A were there with fresh socks, water, hugs and kisses.  Best race crew ever!

And I was off again to complete laps three and four.  Lap three was fine, but I did fade just a little on the last lap.  My legs started to ache and I took some short walk breaks.

As I approached the end my lovely wife was there to greet me.  Yay!  40k in the books.

While this wasn't quite a marathon, four laps of the five lap course was good enough to me.  I was beat up, but I still felt like there were ten kilometers more in my legs.

Roll on May 10th!