I completed my first marathon. It was Oct.14 in Toronto. It was a blast! The number of people that lined the streets to cheer the runners on, the subway so that my wife and kids could go to different spots within the race to cheer me on, the school and rock bands, all the great volunteers.
It was a wonderful experience, even though I did not meet my goal of 3:10 and did not even come close. My time was 3:26 something. I am happy with this result because I know that with the training I had, I could not have run any harder then what I did. I may have gone out a little too fast at the beginning, but I don't think that it was the deciding factor. I started to slow down at the 24k mark from 4:30 to 4:45 /k. Then later on around the 32k to about 5:00 /k then 5:30 and for the very last 2k, something happened that I have never felt before. It wasn't my shins, nor my hamstring nor my head! The top of my legs were just screaming for me to stop, but I kept going, there was no bloody way I was going to stop until that finish line. I tried walking to get some gatoraide but it felt worse then the piddly jogging I was doing. When I got to the finish line I crossed it and could barely walk. I got the medal some food and found my wonderful wife and kids waiting for me. I tapped her on the shoulder and said "who are you looking for". She turned around and said you look like a dead guy, didn't even seem to get the joke! I must have looked pretty bad. I feel good now but for the first 2 days afterward I had to hold railings when walking down the stairs. I can't wait to do it again!
Here is the official breakdown
First 21k-> 1:34:18, 4:29/k
Last 21k-> 1:52:34, 5:21/k
Last 12k -> 1:09:19, 5:46/k
First 30k -> 2:17:33, 4:35/k
Friday, October 19, 2007
Monday, July 30, 2007
Quarter Marathon Race ...
The only "quarter marathon" (10.549km) in Canada. I ran in this race and can see some improvement on my time. My average pace was 4:04. Considering the heat and how poorly my race result was in Waterloo, it is fairly good. The volunteers for this one did a really good job! The draw was done ahead of time and peoples numbers were posted on the board for them to come and get them. The amount food was good considering there was only 85 people that were registered online and over 370 ran in the race. The race was an out only race. It made it interesting. I thought that I was back at about 10th or 12th and ended up in 5th.
One of the differences I have seen here in the last 2 races is how people warm-up/cool down. The people that ran in the races in London would go for a short run and then stretches and strides. I did not see people go for a short jog before the run. Maybe I went off the wrong way or something. I did not even see people go for a cool down. Anyway here is the map of were the run was held:
One of the things I have been trying to do is go out easy/slower than my goal pace. In attempts to increase my overall pace for the rest of the race. I felt like I was going slower, but my first kilometer was 3:50. Here is a low down of the paces for the rest of the race:
34:52,3:53,3:56,4:00,4:16,4:05,4:27,4:19,4:08,1:56,
A lot faster for the first 5k then the second. A fairly large hill came around 8th km. I was passing people and I don't think anyone passed me. I hope that I can keep that faster pace, below the 3:56/km for the South Huron race in 2 weeks.
One of the differences I have seen here in the last 2 races is how people warm-up/cool down. The people that ran in the races in London would go for a short run and then stretches and strides. I did not see people go for a short jog before the run. Maybe I went off the wrong way or something. I did not even see people go for a cool down. Anyway here is the map of were the run was held:
One of the things I have been trying to do is go out easy/slower than my goal pace. In attempts to increase my overall pace for the rest of the race. I felt like I was going slower, but my first kilometer was 3:50. Here is a low down of the paces for the rest of the race:
34:52,3:53,3:56,4:00,4:16,4:05,4:27,4:19,4:08,1:56,
A lot faster for the first 5k then the second. A fairly large hill came around 8th km. I was passing people and I don't think anyone passed me. I hope that I can keep that faster pace, below the 3:56/km for the South Huron race in 2 weeks.
Tuesday, July 24, 2007
Darlington Nuclear Park
Sounds like a scary title for a running blog, but I think this area is great for running. I would go back again. It is not as long as the South Huron trail, but it is wide and allows for multiple use. The trail is a chip trail, some with open spots and some with trees shading the area. I ran this on Sunday afternoon (big breakfast a couple of hours before) 23km (7 laps) and I felt great! In 1:58. I did not feel like I was pushing myself. That's 5:02/km!
Here is where it is and the loop:
It was not level. If you go one way there is a long slow hill to run up. If you go the other way there is a shorter steeper hill. Here is an elevation plot:
I turned around after the 4th time around. The elevation plot is not very consistent. 20m?
Here is where it is and the loop:
It was not level. If you go one way there is a long slow hill to run up. If you go the other way there is a shorter steeper hill. Here is an elevation plot:
I turned around after the 4th time around. The elevation plot is not very consistent. 20m?
Saturday, July 07, 2007
To Marathon or not to?
I am struggling with this question: Should I wait another year to try and run a good marathon and see if I can get my 10k times back down to a sub 40, or should I train to run a marathon thinking that the result may not be a great time? But, if I don't do one soon, and if I get injured again I am afraid I may just get frustrated and never run one ever.
I am currently running around 55 to 60k/week over 6 days. 2 Quality work outs / week. For the last 2 months a long run of 16 to 20k/week. Now my long runs are 23k. I also bike with the family about once a week for a couple of hours. I feel good, other then the extra 15 pounds that I have been carrying since my best weight.
I have run two 10k races. One in Whitby and placed 3rd overall (hehehehe sounds good) my time was only 41:23, still not too bad considering. Another in Waterloo, with a not so good time of 43:26. It was warm and humid and mentally challenging to finish the last half. I was hoping to have the first time around 20 minutes, but it was over 21, from then on it was really difficult to keep going.
The day before the race Ken took a video of my stride. It looks like I am still overstriding:
After that race, I realized that I want to run well and I better start concentrating on eating and training properly. I have to admit that I had a few too many coolers the week before.
I have mostly been doing easy runs, strides and some ABC's. I did a T-Pace of 15 minutes on a rubberized track. Thanks to Jessie from the Whitby Tigers running club for letting me know about the track.
If I use my VDOT from my best resent race, it comes out to be 50. My T-pace should be about 1:42/400m. I was running a little faster per lap, in the range of 1:38 to 1:41. The breathing was a little heavy and it was difficult to keep my form. This Thursday I will work on running slower for my tempo run.
I hope to keep the postings coming, not just about my running and training, but add a little twist about running in Ontario. Write about some of the best places where I have run for training and races. Also places where I would like to run races.
I am currently running around 55 to 60k/week over 6 days. 2 Quality work outs / week. For the last 2 months a long run of 16 to 20k/week. Now my long runs are 23k. I also bike with the family about once a week for a couple of hours. I feel good, other then the extra 15 pounds that I have been carrying since my best weight.
I have run two 10k races. One in Whitby and placed 3rd overall (hehehehe sounds good) my time was only 41:23, still not too bad considering. Another in Waterloo, with a not so good time of 43:26. It was warm and humid and mentally challenging to finish the last half. I was hoping to have the first time around 20 minutes, but it was over 21, from then on it was really difficult to keep going.
The day before the race Ken took a video of my stride. It looks like I am still overstriding:
After that race, I realized that I want to run well and I better start concentrating on eating and training properly. I have to admit that I had a few too many coolers the week before.
I have mostly been doing easy runs, strides and some ABC's. I did a T-Pace of 15 minutes on a rubberized track. Thanks to Jessie from the Whitby Tigers running club for letting me know about the track.
If I use my VDOT from my best resent race, it comes out to be 50. My T-pace should be about 1:42/400m. I was running a little faster per lap, in the range of 1:38 to 1:41. The breathing was a little heavy and it was difficult to keep my form. This Thursday I will work on running slower for my tempo run.
I hope to keep the postings coming, not just about my running and training, but add a little twist about running in Ontario. Write about some of the best places where I have run for training and races. Also places where I would like to run races.
Monday, April 30, 2007
Moved!
We have moved to Whitby. I am now closer to work. My wife and kids are staying with the in law until the end of the school year. I was not running much during February. The move is my excuse and I'm sitckin to it!
Now, I would like to run the Toronto Marathon. I don't care if it is my best run or a qualifier for Boston. I just want to run a marathon. I think I have enough time to prepare. The marathon is October 14. Right now I am getting my base mileage up. This week I hope to hit a piddly 40km.
The plan is a Lydiard type training program. Base, Hills, some Tempo/Anaerobic and then sharpen/taper.
Now, I would like to run the Toronto Marathon. I don't care if it is my best run or a qualifier for Boston. I just want to run a marathon. I think I have enough time to prepare. The marathon is October 14. Right now I am getting my base mileage up. This week I hope to hit a piddly 40km.
The plan is a Lydiard type training program. Base, Hills, some Tempo/Anaerobic and then sharpen/taper.
Sunday, January 14, 2007
Flexible Ankles? Prevent Shin Splints?
Is it really that simple?
It seems every time I read from Arthur Lydiard's book, Running to the top, I pick something up that I either missed or didn't pay enough attention to the first time. My most read section, of course, is a really small section about shin splints. The best prevention is flexible ankles.
Tight ankle and calf muscles prevent flexible ankles. Massage therapy may loosen the muscles up, but once every 3 weeks is not enough and I can't afford to do that every day. So what can I do to keep those muscles relaxed and loose?
Stretching only after a run isn't enough. Calcium magnesium supplement doesn't seem to be enough. I finally dropped drinking coffee or anything with caffeine last week. That has helped too. I am going to do something else that Arthur mentions in his book every day; calf raises. I am also going to try and do some ankle exercises from my physio last summer. Some consistency in my running might also help.
As you can see I have been all over the map in mileage (in kilometers) for the last couple of months. This may also explain some of my weight gain.
It seems every time I read from Arthur Lydiard's book, Running to the top, I pick something up that I either missed or didn't pay enough attention to the first time. My most read section, of course, is a really small section about shin splints. The best prevention is flexible ankles.
Tight ankle and calf muscles prevent flexible ankles. Massage therapy may loosen the muscles up, but once every 3 weeks is not enough and I can't afford to do that every day. So what can I do to keep those muscles relaxed and loose?
Stretching only after a run isn't enough. Calcium magnesium supplement doesn't seem to be enough. I finally dropped drinking coffee or anything with caffeine last week. That has helped too. I am going to do something else that Arthur mentions in his book every day; calf raises. I am also going to try and do some ankle exercises from my physio last summer. Some consistency in my running might also help.
As you can see I have been all over the map in mileage (in kilometers) for the last couple of months. This may also explain some of my weight gain.
Saturday, January 06, 2007
Gotta get the train back on track
I have been really busy lately and a not very motivated. I think that the biggest reason has to do with me trying to sell my house. I rarely travel for work any more so my current arrangement (me staying in Toronto and then going home to Exeter on the weekends) no longer makes sense. I have a house in Whitby that is conditional upon the sale of my house in Exeter. It is a little stressful.
My legs have not improved to "perfection". I expected to have no pain or inflammation (or very little) in my shins after running. I am coming to the point of "not giving a shit" anymore and will train regardless. This doesn't mean I should be stupid about it. I will do a number of different things to reduce it:
- MSM supplement,
- Ice baths every once in a while, (not every run)
- Hot/Cold on the legs after some runs, (which I stopped because someone told me not to, but it works for me)
- Ice cubs on the shins,
- cross train
- slow doubles
I think I have enough of a routine down, now I just have to get consistent again.
That I think requires some goal setting.
I plan to run in the runner's choice runs next year even though I am planning on moving to Whitby, my family and wife's family live in the Exeter area.
The first race is April 6, 2006 which is a 5k.
I have put on some pounds (165) by not watching what I eat. I want to get that down to 155 by the spring. 4 months, 2.5lbs each month.
My legs have not improved to "perfection". I expected to have no pain or inflammation (or very little) in my shins after running. I am coming to the point of "not giving a shit" anymore and will train regardless. This doesn't mean I should be stupid about it. I will do a number of different things to reduce it:
- MSM supplement,
- Ice baths every once in a while, (not every run)
- Hot/Cold on the legs after some runs, (which I stopped because someone told me not to, but it works for me)
- Ice cubs on the shins,
- cross train
- slow doubles
I think I have enough of a routine down, now I just have to get consistent again.
That I think requires some goal setting.
I plan to run in the runner's choice runs next year even though I am planning on moving to Whitby, my family and wife's family live in the Exeter area.
The first race is April 6, 2006 which is a 5k.
I have put on some pounds (165) by not watching what I eat. I want to get that down to 155 by the spring. 4 months, 2.5lbs each month.
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