Thursday, January 31, 2008
Wednesday, January 30, 2008
Tuesday, January 29, 2008
But that was all after my run this morning. With the fresh fallen snow laid out before me, I put on the YakTrax, my mini-gaiters, and bundled up in my new SmartWool base layer and Brooks gear and braved the snow!
I also got an email from Gray about being sponsored by Brooks again this year. We are going to meet in a couple of weeks. I am excited about the new shoes for this year - they look very sexy! I am proud to be wearing Brooks and invite you to visit BrooksRunning.ca to learn more about their biodegradable midsole! (Ok, that was geeky runner talk.)
Monday, January 28, 2008
Sunday, January 27, 2008
Saturday, January 26, 2008
While my 8k race is tomorrow (and the snow is falling hard right now), I have already won.
Friday, January 25, 2008
Thursday, January 24, 2008
Wednesday, January 23, 2008
Tuesday, January 22, 2008
Monday, January 21, 2008
Sunday, January 20, 2008
Saturday, January 19, 2008
Friday, January 18, 2008
Thursday, January 17, 2008
Wednesday, January 16, 2008
Tuesday, January 15, 2008
Monday, January 14, 2008
Sunday, January 13, 2008
Saturday, January 12, 2008
Friday, January 11, 2008
Thursday, January 10, 2008
Tuesday, January 08, 2008
For the last month I have been having fun with running. I have gone for long easy runs in the trails and had fun with learning how to snowshoe. I have worn at heart rate monitor, but not worried too much about it.
Tonight, Coach had me down for a flat 10k tempo at 3:45/km pace, of which I had time to do 30 minutes. Having enjoyed my runs on the treadmill for the past few nights, I thought that I would head down to the gym and run there. I got on the treadmill and warmed, thinking that I would cruise through the tempo.
In the past month of playing with my running, I forgot that running a sustained pace is hard. I am not sure if I lost some speed (likely) or fitness (maybe some, but not much), but holding 3:45 on the treadmill got my heart rate up quite a bit. I am going to have to learn more about treadmill running. I am beginning to think that it is similar to being on a wind-trainer with my bike, where I am not able to coast or relax at all, and as a result, the workout is a little bit harder, although not as specific. It was a good wake up call, as Thursday's workout will be.
Workout: 30 min @ 3:45/km + 3k warm up
Monday, January 07, 2008
30 min run - 4:09/km
Day 2 Strength
Sunday, January 06, 2008
My luggage was lost on the flight home. Still isn't here. At least I am not in London, England this time.
Joined a gym today in the hope of getting more strength training into the regime. Access to a treadmill isn't a bad thing either. Did both tonight and felt good. Ready to hook up with VFAC again and start the build to Boston.
That is all. School starts again tomorrow. Good grief.
Friday, January 04, 2008
“Those first couple minutes where you're thinking you aren't going to be warm enough are the worst,” says Ms. Krysko, who has won both the Yellowknife and Hay River, NWT, half-marathons. “But if you actually go through with it, it does make you psychologically tougher.”
Yellowknife's average January temperature hovers between lows around -30 C and highs around -20. Hypothermia can set in instantly. Exposed skin can freeze in a matter of minutes. And yet Yellowknife has become a city of runners.
After I finished reading the article, I realized that -7 isn't really that cold. Relatively. And today was a balmy -2, so I made it out the door for an hour. An easy run, but good.
Thursday, January 03, 2008
Now that I have laid out the goals for 2008, I thought it would be fun to review my 2007.
My Best Race - Around the Bay 30k, Hamilton ON
I ran a surprising 1:49:05, surpassing my goal by 2 minutes, and feeling like a million bucks while doing. I waited for the other shoe to drop, but it never did.
My Worst Race - Royal Victoria Marathon, Victoria BC
Two years later and I ran within 30 seconds of the time of my first marathon. The 2:59:38 did not sit well when 2:40 was the goal. Still haven't figured out the cramping issue, but I am taking steps toward determining the solution.
Most Scenic Race - Laugavegur 55k Ultra Marathon, Iceland
I had wanted to go to Iceland for many years and this summer it all happened. It was an amazing experience and definitely humbled me. The picture at the top of the page was taken by Christophe, my new French friend, while we were running (or, as you can see, I was hiking). It was like running through a painting, except for the part where I was running on the moon.
Most Fun Race - Comfortably Numb 25k, Whistler BC
An amazing race on a great trail. Four of us finishing within one minute of each other. All of us under the old course record. And just the most amazing downhill running with JF Robert. So much fun!
Breakthrough Race - Gunner Shaw Victoria
This was my first race after training with VFAC and the workouts showed. I was running with guys that are usually a pack (or two) in front of me. I know that it being a trail race was to my benefit, but I was still pretty stoked to be running near guys like Stefan Jakobsen, Jim Finlayson, and Eric Findlay. This was a big step for me and I am excited to see how this translates to the road.
Overall, 2007 was a very good year for me. I equalled my PB for 10k (34:05) even though I was sick. I set a PB in the 30k. I set personal course records for a number of trail races. I ran in six different countries. I (knock wood) was not injured and thus consistent training allowed for good performances. I am looking forward to 2008 and seeing how the new training and racing environment will influence my running.
Wednesday, January 02, 2008
I am now sitting down, as countless people do, and evaluating this upcoming year. I am hoping that this year will see the fruition of the base that I have built over the past two years. Working with a club (VFAC) and a coach (John Hill) will provide the change needed to see improvement. As well, the goal races I have this year are challenging and important to me. I also have to get used to a new race schedule. For years I have relied on the Vancouver Island Race Series to take me through the spring, but this year I am only scheduling one of those races into the calendar (Comox Valley Half Marathon). So it is the Timex Race Series for me this year, but even with that I am only committing to two of those races. Change abounds!
So, as every good motivational speaker will tell you, a goal not written down is just a dream. In this time of accountability, I will now share with you the goals for this season...
1. Run under 2:45 in a marathon.
I have yet to decide if I am going to "race" Boston, or "run" Boston. The Vancouver Marathon is only 3 weeks after Boston, so I have the option of just going and enjoying the experience of Boston - soaking up the atmosphere, the history, and the fans - and then racing Vancouver. Boston is a difficult race to run fast at because of the terrain and the numbers. Vancouver is much better in that regard, so I will wait and see how things go. It may be a race morning decision. The last marathon of the year will be at the ENDURrun, but I am unsure that I will be able to run 2:45 after that week of racing (although the ENDURrun marathon is still my PR - 2:55).
2. Finish the Knee Knacker strong.
The Knee Knacker is a grueling 30 mile race along the Baden Powell Trail on the North Shore of Vancouver. Simon Driver, Eric Langhjelm and I have committed to racing it, so we are in training as of now. It is a lottery to get it, and this being the 25th Anniversary I may not get a spot, but the training is amazing. The
difficulty is not necessarily the technical terrain, but the incredible amount of downhill. I have run the last part of the map a few times, and to give you perspective, going backwards from the end to the top of the first hill is a 40 minute run. Now look at the start of the race.
3. Go 33:xx for 10k.
I am not sure when this one will happen as the main 10k I usually run (Times Colonist 10k) is the week after Boston. I believe that I will be fit enough to do it this year, but I have to find a race.
4. Run the ENDURrun well.
This is not a well worded goal because there is no empirical way to determine if I will have accomplished it. I thought about my goal being "Win the ENDURrun", but then my goal is controlled by others and their performances. My time for the ENDURrun in 2006 was 10:59:33, just under 11:00 hours. I ran well in all the events except one, and I think I will be able to solve that one. So, I think that running a sub 10:45 for the event would be great. That would be the third fastest finishing time at the ENDURrun and one that I think would be possible.
5. Implement a consistent strength training program.
I have a couple of friends who have created amazing strength training programs - Craig Ballantyne at TurbulenceTraining.com and Trevor Millar at Millar Performance Conditioning. Both programs use the most recent research in strength and conditioning and between them they have trained elite, Olympic, and professional athletes. Trevor has written me an amazing program - now I just have to do it!
(PS. If you were looking to kick start your year, get in touch with them!)
So, those are my goals for this year. I will keep the updates coming as to how the progress toward them is going. If you need have some goals this year, make sure you write them down and tell someone. You can use the comments section if you would like - make it anonymous if you need to, but get it out there for all to see!
Enjoy the run.