Training Update, First 100 mile week, Pikes Peak

Just a bit of a training update.

November, December and January were really good months as far as training went. My legs finally recovered from going overboard during Ultra season last year. Some would argue that ANY Ultra racing is going overboard while others will claim you cant go overboard at all. All I know is my legs were slow and tired by mid october. Well they seem to be back and I got a solid 1400 kms in during those 3 months of mainly base training (read easy running). That was capped off with 2 marathons in late January.

February was a much lighter volume month which can be best described as happening sort of accidentally on purpose. There was a week off during a planned vacation and then another week and a half of shorter runs due to a never ending head cold. Instead of getting my running shorts all in a knot over it I did something oddly unChris like. I just went with it. No fretting about missed runs, my growing belly or loss of cardio. Nope I just did what I could do. Still not sure how that happened tho but I have now convinced myself that the rest will actually be a good thing as my training for the Mohican 100 ramps up.

The start of March marked 16 weeks until the Mohican so it was time to start some real training which means getting that mileage up and making sure to get 3 quality runs in a week. I have a solid base but have lost a little speed with my VO2 max not being where it was at this time last year. That means lots of Tempo and Hills over the next few months and who doesnt like that.

Crap I am rambling again.

Mileage buildup

Okay so 3 weeks into my training things are looking good. My speed is coming back a little due to Coach Rogers somewhat brutally helpful Tempo workouts sometimes in really crappy weather and some awesome hill sprint repeats. I have also built my mileage up to the level that I hope to keep it at for this training cycle. Last week I ran my first 100 mile week (160km for all you fellow Canucks). I felt good but tired, no injuries but holy crap is that a lot of running. So many 2 a days. This week is recovery week which I am really going to enjoy.

Pikes Peak

I registered and my qualifications were confirmed for the Pikes Peak Marathon. I cant remember the last time I was so excited about a race. I know for some of you out west mountain running is not such a big deal but here in Toronto where the only mountains I see are on postcards its huge. With no mountain running experience I was a little leery of signing up for a 100 like Leadville so I figure a nice short marathon would be a great place to feel things out.... HA.

I also convinced (well maybe more like forced but in a nice way) Kim to sign up for the Ascent. She is nervous about it but I told her that its only 13 miles of climbing up the side of a mountain and 8000 feet of elevation change .... I mean seriously how hard could it be. Damn that actually does sound hard. Oppps

Melbourne Florida Marathon - race #2 of the Marathon Vacation

Okay so this race report is going to be pretty freaking dated but I promised to write it so here it is. Sorry for the delay but I am really busy (read really lazy) right now. Lucky for you because it is so late its going to be shorter then usual. Next week I should be getting back to posting regularly because I have got lots that I want to talk and complain about.

After the Miami Marathon we drove up to Orlando and hit the theme parks like the world was coming to an end. We managed to squeeze all the Disney parks in as well as both Universal Parks. What a blast!. Both Kim and I are thrill ride junkies (I know hard to believe) so the fun never stopped. No running AT ALL but we did about 13 hours of walking a day so the legs didnt exactly get a lot of rest.

On Saturday we drove 2 hours to Melbourne and picked up our race kits. Its a small race and it was really weird going from a huge expo at Miami to a tiny one at Melbourne but people were nice and we got everything picked up. No tech shirts but great running hats so that was cool because I badly needed a new hat. Then we drove back to Orlando to get in an afternoon of roller coasters.

Okay so this might be completely of topic but has to be mentioned. What the heck is up with serving sizes in Florida. I am not sure if its just Florida or other places in the US (didnt see it in NYC or LA) but it was kind of crazy. Servings were HUGE, it was INSANE. We ordered Nachos from the appetizer menu as a snack and this is the monstrosity that we were given. When I asked for Nachos I didnt mean all of them.

Sunday morning we got up at 4 am and drove back to Melbourne for the race. I planned to take it easy and run my normal long run pace. Kim wasn't sure how hard she was going to run. I think both of us were tired from all the running around during the week. I was feeling like I might have to take a vacation to recover from my vacation.

We found a place to park near the start line and changed into our racing stuff. It was just starting to get light out and it was overcast. I keep hearing a strange click, click, click of metal from behind me. I turned around to see what it was and saw the biggest Vulture I have ever seen walking along the steel roof of the building next to us and eyeing me up. It was big, ugly and looked hungry. Not exactly the kind of thing you want to see before running a marathon. Maybe the bird knew something that I didn't. Tried to get a picture but it was still to dark out.

We then made it to the start line and before you could say roadkill we were off.

The Race

The course was really flat and enjoyable but early on it was really congested with the HM and Marathon starting together. There were a couple thousand in the HM and only 300 in the Full. It was slow going for the first 3k until things got spread out and then it was fine. The course is decent with the HM running one loop that includes two long bridge crossings and the full doing the same course twice.

Things went well early but I realized very early on that this was going to be a tough run flat or not. It was overcast so no direct sun and in the mid 60s but man was it humid, I am guessing around 90-100 percent humidity. I was sweating buckets by the 6k marker.

The first loop sailed by quickly and as advertised it was flat except for the bridges. The first one had about a 300 meter uphill that was not to bad a grade but the second on was much longer and steeper and came around the 19k mark. I can remember cresting the hill the first time and thinking this is really going to hurt the next time I cross it.

Somewhere just after 22k I started running and talking with a guy from Jacksonville. He told me it was always humid like this. I was getting tired but having someone to run along with was cool. We only ended up running together for a few miles though as he actually ended up having to stop and walk because of leg craps. It was fun while it lasted but then I was on my own again and headed into the last and always painful 10k.

The heat was really getting to me by this time and since I was only suppose to be running this race for training I slowed down some more and then headed up over the bridge. As I had suspected it was much harder the second time and the few runners I could see where mostly walking it. Once I got to the top it was a quick 3k to the finish line where Kim was waiting for me.

Post race

I got some food into me and then wanted to get my post race beer but no luck. It seems all the beer was consumed by the HM people. GRRRR.

I finished in 3:57:51 which was okay. I ended up working harder then at Miami for a slower time but that was mainly because the conditions.

I think this was a pretty decent race for a smaller event but had one or two minor complains. The early aid stations were badly understaffed the first time around ( I ended up running right through one and had to come to a stop at another). I realize that is how it goes sometimes at smaller races so no big deal. The bigger thing is that they gave out water in harder plastic cups which you could not squeeze. This meant you either stopped running to drink or you ended up snorting Gatorade. I ended up with a lot of Gatorade up my nose during this race.

Miami Marathon - race #1 of the Marathon Vacation

Kim and I left the (very) cold comfort of the Canadian winter and headed down to Florida on our belated honeymoon / vacation / running adventure. We caught a morning flight on Saturday January 29th for Miami and as it turns out we managed to get out of town at the right time as storms pounded Ontario and the Northeastern US. Cya later suckers! Sorry about that but I could not resist. BTW we are home now and I have been running in -20 degree weather so add me to the suckers list.

In a strange but true coincidence my friend and ultra buddy JD was flying out to Arizona the same morning so we actually met up on the other side of security for a drink before grabbing our flights.

The flight went well and was not only on time but got into Miami early. I had never been to Florida before but coming in for a landing everything seemed bright, sunny and kind of shiny. Also as the plane banked towards the airport we got a really good view of South Beach which was amazing. From the air its just a strip of sandy beach, blue green water and huge hotels ... amazing.

We got to our hotel which was right on beach and then walked 10 minutes over to the convention centre to pick up our race kits. The room was just okay but the location was great, right on the the Lincoln mall / walk and 2 minutes from the beach. We decided we would take the race provide morning shuttle and then stopped on our way back to the hotel for the biggest piece of pizza I have ever seen.

The next morning it was up at 3:30 (urrrggg) and off to the shuttle to the start line. The start was at the America Airline Centre and it was open for runners to hang out in. Weather for the day looked great, sunny with a high of 73.

Before long we were in our corals and ready to go. I got to say this was a huge event, very well run and planned with more then 20,000 in the half and at least 7000 in the full marathon. Then before you knew it we were off.

The Race / Run

It was still dark for the first 4 or 5k of the race as we followed the course from miami onto the causeway and into South Beach. I found myself going slow as there was a little bit of a bottleneck early on but after 15 minutes or so you were able to get some running room. Now this is my only bitch about the entire event and its not aimed at race organizers but at you my fellow marathon runners. Okay only some of you so please pay attention. I am begging you, seriously begging you. Please line up in the proper coral for your $#($# pace!!!! Sorry but its got to be said. Why oh why do people running 2:30 HM and 5 hour marathons or are walkers constantly feel the need to line up in the sub 4 hour corals. Can anyone explain this to me? Anyone? This event had well marked corals and they were checking bibs so why the heck am I passing walkers and people running 7 minute kms 1o minutes into the race. No big deal for me as I not racing for time but for someone that was this costs them time and energy.

Okay back to the good stuff. The course takes you across the causeway past 6 or 7 huge cruise ships at the docks and then into South Beach. I got to say I have never actually seen these floating hotels in real life. The closest I have gotten is reruns of the LoveBoat (Picard has got nothing on Capt. Stubing). At the same time we were running into the morning sunrise which made everything somewhat surreal.

A quick 4 miles through South beach including running right up ocean drive and then we were headed back over to Miami. I was running well at this point. It was warm but not too hot and I was sticking to my pacing plan. I keep my pace right at the top range of my easy run pace and had to constantly keep it in check as my legs tried to trick me into picking it up to race pace.

As we came back into Miami at mile 11 they had a huge cheering section set up which was really great as huge crowds were right on top of the runners. This really helped to reinvigorate me. I had begun to think how nice it would be if I was running the HM. At around mile 12 the course loops back towards the finish line which was very near the start and the Half Marathoners split off their day all but done.

I was still running well but it was getting hot. I had been occasionally gelling, was hydrated and had dropped a few salt tabs but the change in temperature from frosty Toronto was beginning to show. I could see salt crystallizing on my arms which is never a good sign and the miles seemed to be come longer and longer. At the 30k point my pace slowed a little but not to much, my quads were tiring but not really that badly. I reminded myself as I have often done in previous marathons a little piece of wisdom that fellow Longboater Rob Campbell once gave me. He said the slower you go the longer you end up being out on the course and the longer you prolong the pain. At the same time I also started my own little motivational mental chat. No its not one of those running world I am strong Blah Blah Blah chants. Mine actually goes along something like this .... 9k to finishing beer, 8.5k to finishing beer, 8k to finishing beer.

The last 6k of this race were tough as you looped out onto a road that extended out into the harbour and then back again. It was hot and there was no shade just baking asphalt and exhausted runners passing you headed back the other way. Then it was 3 more k in the downtown area before hitting a nice 800 meter hill just before the finish. Hey race director thanks for putting the only hill on the course 400 meters from the end. I expect they had a good laugh during the course planning meetings.

I hit the finish line in 3:52:27 which was not bad for a long run.

Post race

They had limitless free beer, rice and beans at the finish line. Hey aren't you glad you didnt have to share a room with me after that. I am gaseous at the best of times. I was able to find Kim at the finish no problem. She ran her HM well ... read about it here.

After getting some beer calories into me we caught the race shuttle back to the hotel and then hit the beach for a few hours. By mid afternoon my legs were feeling decent so we walked around for a while and then headed to Joes for Stone Crabs. They were expensive but really good and worth the 2 hour wait for a table (more beer here). Then it was back to the hotel as we were going to be up early to drive to Orlando and then eventually Melbourne for next weeks race.

If you get the chance run this race. I honestly cant think of a single thing that they didnt / dont do right at this race. Two giant thumbs up.

Next up Melbourne race report

Kims Blog .... Robbie Burns 8k report

Kim's Blog

Ever wonder how exactly a normal well adjusted individual manages to not only put up with but actually encourage the crazy training and racing (stupidity) of someone who runs 100 milers. Well wonder no more, now you can read all about it. My better half has just started her blog where she will be talking about her own racing as well as crewing / babysitting / and kicking me in the ass. Hey did you notice how I managed to make her blog all about me? Thats the kind of crap she has to put up with around here.

Check it out and don't be afraid to become a follower. As you all know when you first start your blog it can be very lonely on the superhighway. Kim's Blog http://kmcpeake.blogspot.com/

Robbie Burns 8k Race Bitching I mean Report

Okay so I have decided to keep this brief because man I don't really want to talk about this thing at all. Remember in Rocky III when Mr. T beats the crap out of Rocky in the middle of the movie well that pretty much sums up my race day (and I was not Mr. T). I cant bring myself to revisit this thing in full color blow by blow descriptions so briefly here is the good and the bad.

The good - Longboat rented a bus again this year so we went down with the club. We had around 4o members running this year.

The bad - It was so cold outside that even with the heat cranked up on the bus it was freezing. I am talking see your breath freezing. I think I began having flash backs of the bus rides to junior highschool in Fredericton New Brunswick when I was a kid.

The good - Picked up race kit in a nice toasty school and got changed.

The bad - forgot my second layer I intended on bringing

The bad - during warm up realized my garmin was dead

The good - borrowed my friend Gregoires garmin. He decided not to race because of injury.

The good -started out slow and contained

The bad - finished slow and ugly

This was my 4th time running Robbie Burns and somewhat of a milestone race for me. It was 4 years ago that I ran Robbie Burns as my first officially timed road race. This was also my weakest effort. Before I get to much into that however I have to mention that I love this race. The Burlington Running Club know how to put on great races and they really make it about the runner. I have yet to run any race that they are in charge of that has not been excellent (unlike another racing organization that puts on races in Burlington who's name I shall not speak). I will be back at RB again next year. I mean its not their fault that I sucked in this race so badly.

Now I really would love to blame the cold, a lovely -27, for my poor showing but that would not be honest. I knew that I would be slower this year then last as I have been focused on base building and not doing very many hard runs. That means the speed is just not there but man I didnt think it would be this bad. How bad was it? I ran last years HM pace in an 8k and it nearly killed me. I was more then 2 minutes slower then last year. I went in figuring maybe a minute slower but more then 2, yikes. I was also blessed with a crippling side stitch for the last 1.5k which is a new one for me. I can count the number of times I have had a stitch in all my runs, ever, on one hand. I have to tell you its really hard to run fast when your in the fetal position.

This race also really drove home a point that I have been trying not to acknowledge but has become impossible to ignore. I can not train for long distance ultras and still expect to be able to run shorter road race distances at top speed. The reality is you just cant do both or at least I cant. Oh how I wish I was more of a genetic freak!

I have no plans to stop training for and running Ultras so that means that I am just going to have to accept that I will be slower on the road at least for now and that is going to be much easier said then done.

Kim had a great race taking almost a minute off of her 8k PB

I picture is worth a 1000 words, follow this link to see one unhappy camper. I think this captures my race perfectly

http://events.ryderphoto.ca/viewphoto/13830-568-13067871/1/

Oh ya final time for the 8k was 37:16

The Year of Adventure - 2011 Racing Plans

This year I am designating the YEAR OF ADVENTURE with a focus on more US races including a few races that are on the must do list. The year is set up with a focus on road racing early in the spring before hitting ultras the rest of the year.

Racing Plans

Last year in the first half of the season I found that running marathons and 50ks as long runs in training worked really well for me. That means I plan to do some of that again this year. That will include marathons in Florida and Vegas as well the usual pile of OUSER races.

Here are the big races / runs I am hoping to hit this year as long as I am able physically, mentally and financially. For a full racing schedule check out race listings on the right side of my blog.

Jan 30 and Feb 6 - Miami marathon and Melbourne marathon

Basically two glorified long runs in Florida on consecutive Sundays. The bread of our holiday sandwich which will include a week of beaches and theme parks ...... mmmhhh theme parks.

March 5 - Red rock marathon in Las Vegas.

A weekend in Vegas, a Saturday morning running in the desert. For some strange reason this falls right into the middle of my hill training. Coincidence, I think not, time to pound those hills.

May 15 - Toronto Marathon

My target Marathon for the Spring. Really hoping to be able to grab a Boston Qualifier out of this one because after this race my year becomes all about the Ultra. I should have a realistic idea of my chances by looking at my Around the Bay time at the end of March. We shall see.

June 18 - Mohican 100 miler

After being spit on twice by the lottery gods and not getting into Western States or Massanutten 100 I spent a good deal of time pondering what 100 miler to do. So many great choices but decided to go with the Mohican as its close by so we can road trip there. Looks like JD is likely to be doing this one as well. Ahhh, shared pain.

July 30 - Burning River 100

back to Ohio for the Burning River 100 miler. This will be the first point to point 100 that I have ever attempted so should be fun.

August 20th - Pikes Peak Marathon

Start at 6000 feet, run 13.1 miles up to the peak at 14,000 feet, run back down 13.1 miles to where you started. How cool is that? Something tells me that this might be a tough one but I will get lots of mountain training here in Toronto .. HAAA.

Sept. 24 - Virgil Crest 100 miler

A quick trip across the border to New York State for my final 100 miler of the season. Its a UTMB qualifier (4 points) so I expect it to be tough going right from the start.

Late Oct. - Rim to Rim to Rim

Its off to the Grand Canyon with JD and others to run R2R2R. For those that dont know this is not a race but is a must do run. You run from one rim of the Grand Canyon to the bottom, across the canyon and up the other side to the other rim. Then you turn around and go back. Total distance is about 50 miles.

Nov 7th - NYC Marathon

The lottery gods surely you have spit on me enough this year already. We will be running NYC if I manage to somehow get my name pulled in the lottery. Kim got selected last year but deferred it so we could go together this year. After being rejected in the last 5 lotteries I have entered my number has to come sometime doesn't it?

Goals for 2011

What to do about these damn goals. You would think this would be easy but as I learned last year some surprising things happen over the course of a year and that can make planning difficult. Who knows by June I may have given up this distance racing thing altogether and switched to endurance Yoga (seriously not a chance) or Jazzercise. Not that theres anything wrong with that.

General Goals

1. STAY HEALTHY - I did okay in this area last year but still lost weeks after 100 milers. I have begun be more careful and take extra down time when needed cause I am getting older and more brittle by the moment.

2. Specific Cross training - Back to the gym, the place I loath, for easy weights and ab / core work. Maybe some knitting as well. I have a number of areas of "interest" that need strengthening most importantly my repeatedly injured upper ankles.

3. Continue to build that base - Looking to get 5000k in this year barring injury.

4. Take a shot at my BQ - I got a spring marathon targeted for this. Not sure if I will get there or not but sure going to try. My biggest problem is running a marathon full out tends to screw with my ultra training.

5. Qualify for UTMB - Hope to get my race points in so that I can apply for Mont-Blanc in 2013. Ooopps, guess I should have mentioned that to the wife before posting it here.

6. Have fun- The biggest goal of all is to just train as hard as possible and run the best that I can while still having fun. Yes that horrible grimace on my face during races means I am having fun or I want to quit. Its one or the other.

Racing plan for next year coming up!

2010 year in review

Year in Review

2010 ended up being a decent year of running for me and my most successful running season ever. At the end of 2009 I posted my 5 goals for 2010 (see the post here). Well unlike 2009 where I met all my running goals this didn't end up happening last year. I am disappointed in that? Hell No!

Like many things in life some of these goals were not met as my focus and yearly goals changed at some point along the way. Could I have made all of my goals if I had stayed the course and kept my focus on them. Maybe ( more then likely) but at some point on the way to the road racing finish line I took an abrupt left turn and found myself in middle of the woods, literally. So here are the last years goals, results and excuses. I mean reasons. Hey I could have always gone back edited my 2010 posted goals to match up with what I actually did but what fun would that be. It was tempting, very tempting.

Last Years Goals

1. Break 20 minutes in a 5k

Fail, kind of. It didn't happen and I really didn't even get close. I ran my last 5k in March taking 12 seconds off of my PB (21:03) but after that my focus changed and my short distance speed suffered.

2. Run my first 100 miler

Success. I ran my first 100, Sulphur Springs in May and then hit another 100 at Haliburton in the fall. I also ran 2 different 24 hour events, Dirty Girls and 24hrs on the Track.

3. Stay injury free

Success, kind of. I didn't suffer any major injuries but was plagued by smaller ones in the second half of the season. In each race that I ran longer then 100k I ended up with some kind of small injury that cost me a week or two of training each time. By my account I lost about 5 - 6 weeks of training due to injury.

4. Hit my Boston Qualifier

Fail. I didn't end up running a Marathon for time (race it) last year. My plan to attempt to run my qualifier in the fall got shelved as I was busy racing other distances.

5. Up my base mileage, shoot for 5000km year.

Semi Success. I upped my base mileage from just under 4000k in 2009 to 4500k in 2010. Not the 5000k I had hoped but as one of my running friends pointed out 5000k would be a 20% increase in one year. I will settle for the 10% increase for the year. I am happy with that considering the training time I lost due to injury.

So what changed from the start of last year to the start of this year to change my focus. In a word ULTRAS. What I discovered this year is that I like running long, really really long and if its on trails thats even better. After running two 50ks last spring and then a 100 miler in May it became clear that I was having way too much fun on the trails to focus on road running. I thought in June that I might be able to dance along the line somewhere in between the two worlds but by July I found myself in the running for the Ontario Ultra Cup and an age group award so I decided to go all in. I am slowish comparably to the top guys (and girls) so what I lack in speed I had to make up for in mileage. I got my Gump on and ended up placing second in my age group in the OUSER series.

Significant Mileage Totals for 2010

longest training run (not including races)- 32 miles
longest run (race) - 100 miles
most mileage run in a week - 135 miles
lowest mileage run in a week - 0 miles
most mileage in a month - 322 miles
lowest mileage in a month - 152 miles
Number of races in 2010 - 22

Number of Marathons + Ultra races -12 (2 Marathons, 6 50ks)

TOTAL MILEAGE FOR 2010
2808.5 Miles
or
4519.9 km

Significant Race Results for 2010
Set PBs in 5k, 8k, 10 miles, Half Marathon, 30k, 50k trail, 50k road, and 100 miler.

Second in Age group Slainte 5k

Second in Age group 24hr on the Track

Second in Age group Ontario Ultra Series (top 6 ultra race finishes)

Third Overall Men in Ontario Ultra Series (total for all races)

Coming up ..... 2011 goal and racing plan