A few weeks ago, I discussed my fundraising progress for the Ride to Conquer Cancer with Jeremy and Doug at Speed Theory and we agreed that it would be fun to do one of ST's hallmark group rides, the 10 before 10, with a little twist...for a $10 donation, with proceeds benefiting the Ride.
The 10 before 10 is very simple:
10 laps of Stanley Park, ridden before 10am.
5am alarm.
Dark and minus one with windchill.
100 kilometers of riding.
1,000 meters of elevation.
For the uninitiated, this sounds a bit sadistic...not only in terms of the distance, not only because you have to ride Prospect Point hill ten times, but also because you have to be on the road damned early to get it done!
But I put this in perspective.
35 amazing people.
Sunshine.
Nearly $900 raised for the BC Cancer Foundation.
Pretty incredible!
Even though this week was the first week of spring, I was really nervous that the 6:15 am ride time coupled with unseasonably cool temperatures would be enough to ward off even the hardiest of riders. Yet, even despite a frosty (albeit dry) early morning start, the turnout was fantastic! In the pre-dawn darkness at the starting point at Second Beach, there were nearly 30 riders ready to go, bundled up in winter gear and full of (perhaps espresso-aided) enthusiasm. One rider (whom I've never met) happily came over in the darkness to hand me his donation - he had heard about the ride the night before at the pub and just thought it sounded crazy enough to join in.
The first "neutral" lap around the park was surreal - the pace line of riders was marked by dozens of blinky lights. As we rounded the point for the first time, dawn was breaking and the calm beauty of the park made a huge impression on me - it was an extraordinary moment to me and I did actually tear up a little (I blamed it on the cold weather of course). I was incredibly touched not only by the incredible outpouring of support for my cause, but by the camaraderie and friendship that the early morning was filled with.
The rest of the morning was a little different for everyone. Some raced, some chatted, some jumped in for a few laps. The stories were fun to hear after. Grossi, we did not lap you ("really?! seriously?! Oh, C'MON!!!) and we are glad you didn't go to Horseshoe Bay after all. Geoff, we know damn well you were trying to lap us...now that we understand this strategy you can be assured that next time it is game on. Don, thanks for your 200% improvement on last year. Gregg, I know you wanted to stop to go to the loo again and I admit I pretended not to hear you. :)
For every incredible person that came out on Saturday, thank you. Whatever your reasons were for riding, I am touched and moved by your support. It was a truly fantastic morning filled with so many things that light me up - friends, riding, sunshine and the stunning scenery of Stanley Park.
Thanks in particular to Jeremy, Doug and Murray at Speed Theory for getting up early and opening the shop to us (and for letting us inundate your shop after!), my "Oss-some" teammates at LifeSport and to the Leading Edge triathlon group.
Monday, March 26, 2012
Wednesday, March 14, 2012
Rave running in Stanley Park!
Today was a nasty winter day in Vancouver. Wind, sleet, rain - it was that humid west coast winter cold that just bites you and hangs on. And of course....I went for a run.
A few times a week, I break up my workday by going for runs mid-day. It is quick, efficient, and gives me an opportunity to run with friends and colleagues that work downtown. It enables me to enjoy a shred of daylight on long work days, and puts me back in the office for the remainder of the work day with a clear head and happy heart. I am also so very fortunate, because one of the best places to run in Vancouver just so happens to be within striking distance of my office. Stanley Park!
The ubitiquous seawall run is a pancake flat 8.8k...NOT 10k as many people think. So if you are ripping around the 'wall in 45 minutes and then shocked to realize your 10k race time is actually well in the 50's, well, this would be why :) And while the seawall certainly has its charms, particularly on sunny and calm days, you are missing out if you've never sought out what else Stanley Park has to offer.
It is amazing to me that so few people know how much of a gem Stanley Park is for running. For the past two years, I have done every kind of run workout imaginable in the park....and still surprise myself at the versatility of its trails. Here are some of my secrets!
Hills, hills and more hills. You want to get stronger? You run hills. And there are some lovely ones in the park to choose from. The last section of Bridle for repeats is fantastically evil. Do 6 x Bridle and your legs will be begging for mercy. Prospect Point on the road is also character building - up one side, down the other. Rinse. Repeat. Want to practice descending over rolling terrain? Try Merrilees. And there are also nice gentle inclines, like North Creek and Rawlings. Whatever your fancy, you can find a great location for hill repeats.
The trails that criss-cross the park are perfect for low-impact, recovery runs (like today), and particularly when the weather is nasty, you can find an oasis of calm rainforest inside the park. Don't know where you are going? Not a problem. There is water on three sides of the park...eventually you will land on a trail that will lead you out!
Even the dusty, gravel track at Brockton oval can serve as a place for a speed workout in a pinch (I have been known to run 400's at noon here). However, there are two better and more unique places to do speed work that can put a bit of variety into your routine. The circumference of Beaver Lake? One kilometer. The circumference of Lost Lagoon? One mile. You got it - fantastic places to run repeats! Last week I did mile repeats around Lost Lagoon under the watchful guise of Hank the Heron and his harem of ducks. Just be careful and don't step in any goose bombs!
The tourists do tend to look at you a bit funny after the fourth or fifth time you've passed them in a full-out sprint (as they feed the raccoons timbits...grrrr), but it is all part of the fun. If they ask what you are running from, look them straight in the eye and tell them bears. Big ones. ;)
With a little ingenuity, you can pretty much fashion any kind of run workout within the confines of the peninsula. So the next time you find yourself aimlessly running the seawall....take the first turn into the middle of the park. You'll be pleasantly surprised at the running wonderland that awaits!
A few times a week, I break up my workday by going for runs mid-day. It is quick, efficient, and gives me an opportunity to run with friends and colleagues that work downtown. It enables me to enjoy a shred of daylight on long work days, and puts me back in the office for the remainder of the work day with a clear head and happy heart. I am also so very fortunate, because one of the best places to run in Vancouver just so happens to be within striking distance of my office. Stanley Park!
The ubitiquous seawall run is a pancake flat 8.8k...NOT 10k as many people think. So if you are ripping around the 'wall in 45 minutes and then shocked to realize your 10k race time is actually well in the 50's, well, this would be why :) And while the seawall certainly has its charms, particularly on sunny and calm days, you are missing out if you've never sought out what else Stanley Park has to offer.
It is amazing to me that so few people know how much of a gem Stanley Park is for running. For the past two years, I have done every kind of run workout imaginable in the park....and still surprise myself at the versatility of its trails. Here are some of my secrets!
Hills, hills and more hills. You want to get stronger? You run hills. And there are some lovely ones in the park to choose from. The last section of Bridle for repeats is fantastically evil. Do 6 x Bridle and your legs will be begging for mercy. Prospect Point on the road is also character building - up one side, down the other. Rinse. Repeat. Want to practice descending over rolling terrain? Try Merrilees. And there are also nice gentle inclines, like North Creek and Rawlings. Whatever your fancy, you can find a great location for hill repeats.
The trails that criss-cross the park are perfect for low-impact, recovery runs (like today), and particularly when the weather is nasty, you can find an oasis of calm rainforest inside the park. Don't know where you are going? Not a problem. There is water on three sides of the park...eventually you will land on a trail that will lead you out!
The tourists do tend to look at you a bit funny after the fourth or fifth time you've passed them in a full-out sprint (as they feed the raccoons timbits...grrrr), but it is all part of the fun. If they ask what you are running from, look them straight in the eye and tell them bears. Big ones. ;)
With a little ingenuity, you can pretty much fashion any kind of run workout within the confines of the peninsula. So the next time you find yourself aimlessly running the seawall....take the first turn into the middle of the park. You'll be pleasantly surprised at the running wonderland that awaits!
Tuesday, February 28, 2012
Winning your workout
One of the ongoing jokes amongst my training partners is that "training is not racing". And we all know culprits who are guilty of this. I'll even fess up that I've been guilty. (*shhhh* don't tell my coach!)
You know the ones. It's the guys (or gals) that go out at 120% FTP from the get go on long rides, gassing themselves so badly that when time comes for the "work" part of the workout that they are hanging off the back and barely functional.
It's the runners that seem to misunderstand that a "conversational pace" means that, yes, you can actually hold a conversation. Gasping for breath between words, for instance, is not a conversational pace. And, unless you are pretty elite, I'm guessing that 4 minute kilometers are not your recovery run pace.
And, it's the swimmers fail to understand how a pace clock works. For example, if the drill set calls for 10 x 50 done on 1:00, then it should take (drum roll please)....10:00! Even if you swim the set faster (which, is really not the point of drills to start with but I digress), it's still 10 x 50 on 1:00 and it should take...10:00! It's very simple math, really.
So you get the picture. Yet, as much as I express amusement (and at times, dismay) over the exploits of these speedy souls, it's quite unfortunate that they don't get the point. Dude, you didn't kick my a**....you kicked your own self square in the derriere!
A key attribute of a successful athlete is the ability to carry out a workout within the expectations of the workout. And, more often than not, those successful athletes are guided by incredible coaches who understand this concept. The only way to "win" in training is to execute on plan.
My coaches - Bjoern and Dale - are athletes themselves and I trust them to guide me in the right direction. They have experience and knowledge that far surpasses mine, and they have spent years developing workouts designed for specific purposes. They know what the appropriate combination of work and rest is, and what mix of volume, intensity and technique will achieve the desired goal for the session, week, training block and season. There is a greater purpose for each mile repeat or swim set than simply killing it....and I trust that when my coach tells me to do something, that he knows best.
My underlying expectation in all coached workouts, therefore, is that I will complete the workout as it was intended. Coaching, after all, is a science....and failing to follow the plan is usurping the entire process. Every well-designed workout has a goal - whether it be intensity, endurance, volume, technique - and it is achieving that goal on any given day that makes for an effective plan.
So the next time you see me dogging it around the seawall or lollygagging at the end of my swim lane....it's because I was supposed to be. :) Training smart = a successful athlete!
You know the ones. It's the guys (or gals) that go out at 120% FTP from the get go on long rides, gassing themselves so badly that when time comes for the "work" part of the workout that they are hanging off the back and barely functional.
It's the runners that seem to misunderstand that a "conversational pace" means that, yes, you can actually hold a conversation. Gasping for breath between words, for instance, is not a conversational pace. And, unless you are pretty elite, I'm guessing that 4 minute kilometers are not your recovery run pace.
And, it's the swimmers fail to understand how a pace clock works. For example, if the drill set calls for 10 x 50 done on 1:00, then it should take (drum roll please)....10:00! Even if you swim the set faster (which, is really not the point of drills to start with but I digress), it's still 10 x 50 on 1:00 and it should take...10:00! It's very simple math, really.
So you get the picture. Yet, as much as I express amusement (and at times, dismay) over the exploits of these speedy souls, it's quite unfortunate that they don't get the point. Dude, you didn't kick my a**....you kicked your own self square in the derriere!
A key attribute of a successful athlete is the ability to carry out a workout within the expectations of the workout. And, more often than not, those successful athletes are guided by incredible coaches who understand this concept. The only way to "win" in training is to execute on plan.
My coaches - Bjoern and Dale - are athletes themselves and I trust them to guide me in the right direction. They have experience and knowledge that far surpasses mine, and they have spent years developing workouts designed for specific purposes. They know what the appropriate combination of work and rest is, and what mix of volume, intensity and technique will achieve the desired goal for the session, week, training block and season. There is a greater purpose for each mile repeat or swim set than simply killing it....and I trust that when my coach tells me to do something, that he knows best.
My underlying expectation in all coached workouts, therefore, is that I will complete the workout as it was intended. Coaching, after all, is a science....and failing to follow the plan is usurping the entire process. Every well-designed workout has a goal - whether it be intensity, endurance, volume, technique - and it is achieving that goal on any given day that makes for an effective plan.
If the workout entails going all out with minimal rest until I have to be scraped off the track after, then that's what I do. If I perform that session in any other manner (too fast, too slow, without attention), I understand that I am simply missing the point. You learn to do the hard days hard, and the easy days easy (and, quite frankly, if you are doing Bjoern's hard workouts properly, you really learn to appreciate that rest!)
So the next time you see me dogging it around the seawall or lollygagging at the end of my swim lane....it's because I was supposed to be. :) Training smart = a successful athlete!
Sunday, February 19, 2012
All aboard! The pain train rides again
I spent all of December and the better part of January in an ignorantly blissful state. Free from the Training Peaks schedule, free from obligation to put in hard workouts and, most notably, a good long break from the pain train.
Anyone accustomed to endurance training knows the pain train of which I speak (or the pain cave, or whatever you have nick-named it). It's that place you go to be enveloped by an overwhelming and raw sense of complete exhaustion. You get there only after you have dug as deep as you think you can go, and then you just keep digging.
At the beginning of February, I punched my ticket for another seasonal ride on the train. It starts innocently enough - the mileage, the intensity, the daily-doubles. Your body remembers it, and it initially responds quite eagerly, like a dog raring to go at the beach. You want me to run? Yeah yeah yeah, let's run. Intervals? Track? Awesome. Let's go! Now! Show me more!
The memories of past season successes are still fresh enough to motivate. The dogged enthusiasm has returned. The wobbly and bonky feeling of hard successive weeks of training last season so quickly forgotten. It is funny how short-term our memory is when it comes to pain.
Last weekend, after a scant three weeks back on the train, I participated in my first event (aka "this is not a race") for the year, the First Half Half Marathon. I knew with only a few weeks of somewhat serious training under my belt, including a long period away from running while recovering from some late season niggles (I don't use the i-word), that I would be a shadow of my former self. And, of course, I was. Enthusiasm, even dogged enthusiasm, never trumps training.
It was mentally challenging to show up for a race knowing full well that I was not ready to race. Yet, it was a good kick in the pants. A year ago, I would have been thrilled to the moon with my result....and this year it was a terrible run for me in so many ways. My nutrition was off, my pacing and endurance was scattered and I didn't feel mentally ready to put in the effort.
Notwithstanding my disappointment, there is something about putting on a race bib that forces you to do the work and face your shortcomings. Last season is gone....and there is a lot of work to be done.
 |
| Smiling on the 35-39 podium....but lucky to be there. |
The pain train is the unavoidable side effect of hard training. There is no faking it. It transcends "real life" - you momentarily forget about your obligations and your responsibilities and just focus on breaking down the workout assigned to you. 20 x 400's on the track. Threshold intervals on the bike. Those moments in zone 4 and zone 5 are at the same time the best and worst feeling in the world because nothing else matters but getting it done.
Today, after a hard week of workouts, I found myself in that recognizable place that is the pain train. Completely shattered, raging with hunger and almost euphoric. Or perhaps delirious?
The tiredness, the exhaustion....all so familiar. And yet, I don't fight it because it's the way that this training stuff works. The one way ticket on the pain train is punched for the 2012 season. Let it ride!
Wednesday, February 8, 2012
I love you is not just for Valentine's Day.
With February 14th coming up I felt that love was a good subject for a blog post. Not to worry, I'm not talking about roses and cupids and heart-shaped chocolate boxes and all that other commercial crap that we are subject to at this time of year. Bah humbug!
Instead, in the spirit of heart day, I thought I would honor some people very close to my heart that I do not mention very often. The content of my blog typically contains random ramblings as I try to balance my obsession/passion with triathlon with a full time career and the rest of "real" life. The single biggest influence on my "real life"? My family of course.
I am very fortunate to have grown up up with a family who are unconditionally supportive of me. Even when I failed at something, my mom or dad would hug me and tell me “I love you, kid”. The unconditional support they provided gave me the strength to pick myself up, dust myself off and gave me the will succeed the next time. Or the next time. And when what I was up to just was not meant to be....that was ok too.
My parents accepted that I hated piano lessons. They forgave me for bringing home every stray cat in the neighbourhood. They suffered through my teenage-angst filled Depeche Mode years, and they fully well expected that I would crash my first car. Which, of course, I did. They even lovingly rolled their eyes when I told them I was signing up for something called Ironman ("....but you hate swimming!").
I called my mom in October to tell her that I had just run a 1:25 half-marathon, to which she replied, "is that good"?
They don't care if I run a 5 hour marathon or a 3 hour one. If it makes me happy, then it makes them happy.
I know that regardless of whether I am ultimately successful at something or if I flounder while I figure it out, that my family will love me. They don't say "I told you so". Instead, they say "next time it will work out better." Yet, that knowledge doesn't make me complacent. It makes me more driven.
I have always recognized that the support of my family was a positive influence in my life, but until recently did not realize exactly how much power "I love you, kid" really has had. I read an article recently on why parents should say I love you to their children. You might snark that this is pretty obvious stuff....and it is....but it is also incredibly powerful.
So, to my mom, dad and sister....thank you for the unconditional love you have shown me. It has made me more courageous, more driven and a better person than I could have ever been without. I love you!
Monday, January 23, 2012
Running naked
That got your attention, didn't it?
After taking most of December off any type of regular training program, it has been a bit of a struggle to find my running legs. The little voice in my head screaming "I CAN'T!!!" has been quite loud on my runs as of late, and not surprisingly, it has been a self-fulfilling prophecy. Yesterday, I struggled through a 20 minute brick run (albeit in driving rain and a ridiculous amount of wind) and realized that by constantly beating myself up over being a shadow of my former running self, I was willing myself to be that way. If you think a run is going to hurt, it will. Even an inky-dinky little 20 minute run!
Moreover, I was totally fixated on pace. And again, not surprisingly, it bred disappointment. If you think you suck...then you suck.
It was time for drastic measures. Yes, it was time to gear down!
So sorry to disappoint though, this post is not about streaking. ;)
By gearing down, I don't actually mean running sans clothing. That would just be ug-ly! (and let me tell you, my running as of late has already been quite ugly enough, thank you very much)
What I mean by gearing down is getting rid of the gadget! My friend/enemy Garmin 310XT was silenced and tucked into my back pocket, out of sight. There was no goal time for the workout, no pre-ordained pace and no beeping for lap intervals. The rules of the naked game work such I was allowed to see the stats only after the run was over, but for the distance of the seawall was just me and my naked wrist.
And oh, how liberating it was not to be reminded of my pace, speed, heart rate, blood sugar, daily horoscope and all other kinds of minutia on a constant basis. I had almost forgotten how awesome it is to just run.
Get naked. I dare you. You'll be surprised at how liberating it is!
After taking most of December off any type of regular training program, it has been a bit of a struggle to find my running legs. The little voice in my head screaming "I CAN'T!!!" has been quite loud on my runs as of late, and not surprisingly, it has been a self-fulfilling prophecy. Yesterday, I struggled through a 20 minute brick run (albeit in driving rain and a ridiculous amount of wind) and realized that by constantly beating myself up over being a shadow of my former running self, I was willing myself to be that way. If you think a run is going to hurt, it will. Even an inky-dinky little 20 minute run!
Moreover, I was totally fixated on pace. And again, not surprisingly, it bred disappointment. If you think you suck...then you suck.
It was time for drastic measures. Yes, it was time to gear down!
So sorry to disappoint though, this post is not about streaking. ;)
By gearing down, I don't actually mean running sans clothing. That would just be ug-ly! (and let me tell you, my running as of late has already been quite ugly enough, thank you very much)
What I mean by gearing down is getting rid of the gadget! My friend/enemy Garmin 310XT was silenced and tucked into my back pocket, out of sight. There was no goal time for the workout, no pre-ordained pace and no beeping for lap intervals. The rules of the naked game work such I was allowed to see the stats only after the run was over, but for the distance of the seawall was just me and my naked wrist.
And oh, how liberating it was not to be reminded of my pace, speed, heart rate, blood sugar, daily horoscope and all other kinds of minutia on a constant basis. I had almost forgotten how awesome it is to just run.
Get naked. I dare you. You'll be surprised at how liberating it is!
Wednesday, January 4, 2012
Thankful
We spent the final day of 2011 in the winter wonderland that is Garibaldi provincial park. Lots of snow and mild temperatures made for great conditions to explore the backcountry - add to that some blue sky, sunshine, incredible views and some fun-loving friends and you have a perfect way to send out what was an incredible year!
I don't believe in New Year's resolutions, so you won't find any here.
To me, resolutions are empty statements without a will to carry out the action to achieve them. As a result, they are just...empty. Only by taking action can we be effective in reaching our goals. I firmly believe that we alone define the nature of what is possible for us as individuals, and it is the manner in which we define our possibilities that creates a freedom to accomplish anything.
What may seem impossible is never out of reach.
I am thankful for many things in the year past that have reinforced this belief, and in reflecting on the last twelve months, am grateful most for the many positive influences in my life.
Don't resolve to do it. Do it now.
I don't believe in New Year's resolutions, so you won't find any here.
To me, resolutions are empty statements without a will to carry out the action to achieve them. As a result, they are just...empty. Only by taking action can we be effective in reaching our goals. I firmly believe that we alone define the nature of what is possible for us as individuals, and it is the manner in which we define our possibilities that creates a freedom to accomplish anything.
What may seem impossible is never out of reach.
I am thankful for many things in the year past that have reinforced this belief, and in reflecting on the last twelve months, am grateful most for the many positive influences in my life.
Don't resolve to do it. Do it now.
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