Monday, January 28, 2013

Disastrous Chilly Chase Run

Optimism abounds
at the start
Worst.  Run.  Ever.

There is no other way to describe my Chilly Chase Run.

The Chilly Chase goes around False Lake.  I have ran around False Creek many many times. This one was by far the worse.

The first 5km went okay.  They I turned the corner, walked for a bit to down a gel and grab some water and bam!, my right foot seized up noticeably.  It was a little sore before the event from a previous mishap, but not too bad.

I hobbled along and try to run again.  Limping noticeably my right foot started to go with noticeable tightness in my left achilles tendon.   So now both feet were messed up.

Just to make my day of misery even worse, a 9 year old girl cruised right pass me.

My breezy 5.30 per km pace slipped all the way to 7:38 by the time I hit the end.

I have previously done the course in 58:57.  This time an abominable 66:45.

And then, just so life could pick me and slap me around and make me feel like a complete idiot, my nipples bled.  Yep, that curse of male runners struck me.  I have ran much further and faster with no problems, but not today.  It was humble pie day.

Lately I've started to feel like a runner. Like someone who can run far and fast.  I started to feel great about running.  The Chilly Chase has slapped me back.

I love running.   I want to run and run and run.  But I can't for the next two weeks or so; both of my feet feel terrible.  I'll be hitting the gym in lieu of running.

So, what is to be learned from this?

  • Don't run until your niggles are 100% gone.

  • Don't change anything for race day
    I usually wear a water belt and keep myself well hydrated during the run.  I didn't this time because I was told there would be water stops.  There were, but just piddly little cups with water. Not nearly enough to keep me hydrated.

  • I can run with pain.
    Hopefully this might come in handy in the last 500 meters of the upcoming half-marathon.

  • Invest in nipple protection.
    Ugh.  So embarrassing   
This has been a big slap down for me.  Soon, I will rise again and look back at the Chilly Chase and laugh as I cruise through the finishing gate at the Vancouver Half Marathon in less than two hours.

Friday, January 25, 2013

Buck Toothed Monster Runs

Does anyone else think that my hill run looks like a buck-toothed monster?

Maybe this is the start of a new form of art.  I promise to paint the Mona Lisa on my next run.

Monday, January 21, 2013

Pacing Runs

Every Monday I get out and run at my target pace of 5:45 min per km.

The idea is to build up the distance until I can maintain that pace for the full 21 km,

Today was a successful churning out of 4 miles at my target pace. Woot!

Saturday, January 19, 2013

Yoga and Core Workouts

I want to run fast.  To get fast though, I need to do more than run.

I figure a good core and flexibility are key.  With that in mind, I do a core workout and a bunch of sun salutations five times a week.

Here's what they look like

Core Workout



Sun Salutations

Thursday, January 17, 2013

Nothing like an 11km run with hill workouts to test your dodgy foot

Two Thumbs Up
Today is my running groups hill workout day.  Today is also the day where I test out my dodgy foot.

We did a 3km warm-up, followed by 6km of going  up and down hills, followed by a 2km cool down.

Check out the run here.

Happy to report that the foot came through fine and I am merely just a little sore.

Woot!  Feel confident to start churning out the miles again

Tuesday, January 15, 2013

Elliptical blasting.

Another 45 minutes blasted on the elliptical trainer.

Would rather be running.

Monday, January 14, 2013

What a 45 minute blast on the elliptical machine looks like

Given that I can't run for about a week, I went to the gym for 45 minutes of hard yakka on elliptical machine.  This is what I look like after.



So Pretty

Sunday, January 13, 2013

Upcoming Races

As I remain hobbled under Thursday, I thought it would good to look at the upcoming races I have planned.

I might add some more in February and March.

Chilly Chase - 10 K - January 27th
I ran this course recently in 58:37.  Anything under that time I'll be happy with.

Birch Bay Road Race - 15K - April 6th
This'll be a critical run for me.  It'll mark a key milestone and will check whether I can hack the pace over longer distances

Vancouver Sun Run - 10 K - April 21st
This'll just be fun run.  This'll be just a couple of weeks before the 1/2 marathon.  It'll be interesting to see how quick I can do 10km by then, but that's about it.

Vancouver 1/2 Marathon - 21.1 K - May 5th
This is the big one for me.  Everything I am working towards is to get in this 1/2 marathon in under two hours.  I think I am on track, just gotta put the miles in.

Vineyard 1/2 Marathon - 21.1 K - May 11th
This is a 6 days after the Vancouver 1/2, and a mere 11,333 km away in New Zealand.  I won't be taken this one so seriously.  Just finishing will make me happy.

Saturday, January 12, 2013

Ye Old Tendinitis

Just after a very satisfying 10km run, I've been struck down with tendinitis in my right foot.

It was a little sore after the run, but really flared up the next day.  I walk with a noticeable limp and it hurts when I bend my big toe.  Not good.

Icing and rest helps a lot.

I'm sure it'll get better.  But for right now, I can't run and that sucks.

I think I might have a serious running addiction.  

Friday, January 11, 2013

My Faster 10km to date

Today I hit my fastest ever 10km: 58:25.

Very happy with that.

That was an average of 5:51 mins per km, which is just a little under my target 1/2 marathon pace.

To put this in perspective, consider the following:

(5:51 mins per km, is about 9:20 mins per mile)


Millions of people, from schoolchildren to overweight joggers, can run a mile in nine minutes and 20 seconds, and doubtless hundreds of thousands can hold that pace for a half-hour or more. Extend the range to the marathon, and the numbers shrink, but still, 26.2 miles at a 9:20 pace is hardly remarkable, something that many thousands of people can do. Double the marathon, though, then double it again. Add steep climbs over rocky paths. The numbers shrink. Turn up the heat, and plunge the course into frigid darkness. Now there are few nine-and-a-half-minute milers left . Add shrieking headwinds, and dusty canyons and icy rivers and exposed mountain ridges and what you have is the Western States Endurance Run, a 100-miler that has 41,000 feet of ups and downs, and scores of men and women facing not just thirst, and hunger and fatigue and unforgiving terrain, but each other, and more daunting, themselves. At the end of the race, you're left with exactly one human being who can sustain a 9:20 pace. Scott Jurek. 

- Runner's World (The King of Pain - April 2010)

Scott Jurek = God

Monday, January 7, 2013

Hitting the Marks

Every Monday I plan to run at my 1/2 marathon pace.

The idea is to keep on adding on kilometres until you are comfortable at running for long distances at your target pace.

Toady I ran for 5 km at my target pace and smoked it!  I also set a new personal best of 27:24 for 5km.

In other news, I am 4.8 pounds lighter than I was last week!

All is well in the world!

Sunday, January 6, 2013

Setting sites on the Vancouver Half Marathon

Today saw the start of my training proper for the Vancouver Half Marathon on May 5th, follow by a half marathon around vineyards in New Zealand on May 11th.

I have clocked plenty of kilometres (635 km!) over the past nine months or so.  For a long time I had a goal of running 5 km in under 30 mins, now I can do it in 28:28 .  So I think I could run a half-marathon today if I wanted.

But running a half marathon is not enough.  A lifetime ago I ran one in a pace that was so painfully slow that I was too embarrassed to even memorize the time.

This time I am plan to run it in under 2 hours.  That's a faster pace than 5km in 30 mins!

I have joined a running clinic at my local running shop.  Hopefully with their expert advice and fellow participants I can hit that 2 hour mark.

We had a our first training run today.  I joined the next-to-slowest group and we ran 7.6 km in a very slow 7:34  per km pace (my goal is a 5:48 mins per km).

Sunday runs are meant to be slow, so I am not too worried about it.

I've also joined this weight loss challenge.  Last month I lost 7 pounds, so I should be able to compete!

I start the challenge at 226.4 pounds (102.7 kg).

I plan to keep this blog regularly updated with how i progress on these challenges.  Wish me luck!