Oakville Mercedes 10km - it has been awhile for this distance...

I must admit, I really don't go into a lot of races. I thought I did but looking back at the last two years I really don't. Case in point is the 10km race - I have only done one of them and that was over a year and a half ago. I remember it very well as I forgot to get a timing chip, was terrified that I would not finish the race, and it was my third race ever.

I have certainly changed in terms I know what to expect at race time, to ask if there are timing chips and knowing I will finish the 10km race. I was excited to run this race as I have heard many good things about it and you can win a Mercedes at the end of the race. I will end the suspense now and tell everyone I did not win it.

As usual, the world's greatest cheering section came with me, found parking easy, and headed to Appleby College for the start. Everything was well organized, easy to find, and for not a huge race they did an awesome job with starting corrals. The only other 10km I did was in just under 51 minutes (literally 50:59) but thought I could break the 50 minute barrier so I went to the 40 - 50 minute corral area.

The race did have a great tribute to Boston with the playing of Sweet Caroline. My running group had 19 runners running in Boston and thankfully everyone was safe. To hear their stories and to hear their determination to go back and run Boston again is a huge motivation for me. Amazing stuff.

As for the race, the gun goes off and out we go. I thought if I could pull a couple sub 5 minute km then it will make up for the slower kms' near the end. I hit the 4km mark and was around the 4:45km mark and felt okay. A pretty good uphill (unusual for a 10km) slowed me down a bit, but I kept going. There were a few water stations on the course but I didn't need them for this distance.

I was debating around the 6.5km mark if I should walk for 15 seconds to regroup, and that is when I saw our running coach on his bike. No chance of walking after seeing him so I kept going. It was at this point I realized I only had 3 km to go and I knew a sub 50 minute was going to happen. It was also around this point that the 5km racers and the 10km racers mix. This is the ONLY complaint I have about this race as there is not a ton of room on Lakeshore in Oakville so there was a ton of weaving in and out.

I turned into Appleby college just under 47 minutes and crossed the finish line at 47:01. I improved my previous 10km time by almost 4 minutes in just under a year and a half and I am thrilled with that. I also realized I probably can do better which again is the motivating factor for me to keep going.

Overall the race was great - the medals were super cool (then benz logo), lots of stuff for the kids with mascot races, kids races, face painting, etc. Tons of food and drinks after the race - overall a great experience. Well, well done.

Only two weeks until the Mississauga half...then rest up for the crazy training that will take me to Chicago...

Around The Bay 2013 - Race Review (really for the 2nd time??)

It is really crazy to think that I have now completed the 30km Around The Bay road race for a second time. It is hard to believe that it has been just two years since I started this crazy habit of running and trying to be somewhat healthy (please see the end of the blog with regards to my post-race meal for the somewhat part). This race was different than last year due to two main reasons - the support I received through my running group and the confidence I had in my training program. I will talk about those in my race recap. As for race day....

This year's race was setting up to be a perfect race day. Sunny, not much wind, and a high of 2 degrees - perfect running weather. The day started out the same as last year - my family dropping me off at Copps Coliseum only this year instead of being alone I had a few of my running partners from my group there. I was able to find a bathroom without a crazy lineup, and we decided to hit the starting line. This was the first disaster of the day. Why on earth do they keep the Running Room expo stand open at the top of the stairs when you have 12,000 runners (and family) trying to navigate the arena? Stupid. Lesson for next year do not go into the arena. We finally made it to the start line and it was go time.

The start of the Bay race is a really cool experience. So many runners, and this year with the corrals it was relatively smooth with the exception of the older heavy ladies who decided to walk the relay and start at the front of the corral. The plan was to go out for the first 10km at a 5:30 per kilometre - not too fast but something I should be able to hold. We headed out along the scenic north end of Hamilton (tee-hee) and once again the world's greatest cheerleading team was there in full force at the 5km mark - including my wife, kids, sisters, and nieces. In typical Walker fashion they were very loud and it is such an amazing boost of energy and spirit to see anyone you know along a race course. Once I again I encourage all people to go out and watch and cheer on a race (it will motivate you).

At this point in the race comes my only complaint I have (well major complaint) for the ATB and that is the inconsistent timing of the aid stations. Most major races will have them every 2km, or every 3km. Drinking and fuel is vital in a longer race (especially with hills) so to have an aid station at 4km, 6km, and then at 11.5km makes no sense. This plays a big factor in my mind for me at kilometre 27. They really should be consistent and not count on the awesomeness of home owners along the route to give the runners water.

Along Lakeshore we go but unlike last year I felt very strong at the 15km marker coming in at 1 hour 23 minutes - pretty much right on pace. I crossed the lift bridge (which always sucks and hurts your feet), and headed for the Northshore and the hills where the race begins. Once again, just before the first hill the worlds greatest cheerleading section was there. Again, they were Walker loud. Awesome. A final boost before I run the hills.

In our final meeting at our running club the coach stressed to have confidence that we are prepared to hit the hills, probably better prepared than anyone else running. Part of me was skeptical as it really does suck to run hills after you have completed 20km. But here they are....and wow what a difference a good program makes. I ran every single hill on Northshore - with not much issue. It felt great. 20km in and I am well under 2 hours at 1:51.

With the hills completed, I was tired when I hit Spring Garden road, but once again the world's greatest cheerleading section was there to give me a boost for the big downhill, and the big up hill. At this point, I could hear We Will Rock You - thank you Stan Wakeman!!! A quick high five, down the hill, and up we go. I ran/powerwalked the entire Valley Inn Road. Hit the top and starting going. It was at this point I realized I am at 2:28 and thought wow - I can get in at or under 2:45!!! As soon as I thought that voila....leg freakin cramps. Again. This can't be happening. But it was. They hurt really bad. First through the calves, then quads, and finally the toes. I was with 2 members of my running group and I kept telling them to go but they wouldn't leave me - this support was overwhelming. At one point my toes cramped (curled up) so bad I couldn't straighten them so I had to stop and straighten them on the sidewalk curb. Part of me thinks the Grim Reaper at the 28km mark had something to do with this happening 2 years in a row. I completely believe this comes down to my fuel during the race - going 5 or 6km without fuel is not good (note to self remember the inconsistent fueling stations for next year). I struggled along, having to stop occasionaly and stretch, but was getting there. Finally the sign - one kilometere to go. I was still running. Most importantly I was smiling as once again, for the final time, was the worlds greatest traveling cheering section.

This year I was able to run down the ramp, into the coliseum and cross the finish line. My final time was 2 hours and 51 minutes. I was able to improve my time by 22 minutes over last year. Yes, I do think if I didn't cramp and take 22 minutes to run the final 3 km I could have really killed last years time. But a 22 minute improvement year over year is pretty good - and I am thrilled with the result.

For my fuel, I did drink water at each aid station, took in four gels, and drank some gatorade. Need to work on this for the next big race for sure.

Again, the support from my wife, kids, family, and now my running club has completely changed me. It is awesome to know that if I have questions, concerns, thoughts there are always people to help. To think I was running very slow at the end and two of the runners would not leave me.

A big shout out to Katie for an unbelievable race (and you didn't think you would finish) and Greg for running your first ATB in awesome time.

The Around the Bay should be race on everyone's list. It is the oldest race in North America, a very tough 30km run, and one of the most community supported races I have been a part of. Well done once again (and thankfully I did not get stuck behind the train on Woodward Avenue).

For those of you who still think you can't please believe me when I say you can...I have done it twice now.

Until the Mississauga Half in May...and in October here comes CHICAGO!!!!!!!!!!!!

As for the healthy lifestyle...yes, that is gravy and all that food was mine...

Awesome ATB Training, Running in China, TAPERING!!

Okay, it has been awhile since my last post, but I swear I have not been sitting around doing nothing and considering Around The Bay is less than 2 weeks away I better be ready.

Before the training stories, I am so excited and lucky (from what I have discovered) to say that I am in the Chicago Marathon in October. My first full marathon will be a big one, with 45,000 other runners taking a great sightseeing tour through the Windy City. The crazy part is that 30,000 people registered within the first couple of hours and then the registration website crashed. It took me at least 15 times (on my lunch break of course) before I got in. I am very excited and a little nervous, but have a few months and a few kilometres to put in before the race.

So to recap my ATB training from last year the longest run I did was just under 26km and the most hills I did was on the Northshore (one way). I have completely shattered that this year. To say the training has been challenging is a complete understatement - but it has been an amazing experience. It has taking my to routes have never seen, it has me climbed hills I never thought I could climb (hello Sydenham Road in Dundas at the 21 km mark of our run), and pushed me on runs where I never thought I could complete (a 31km long run including 28 hills, in the snow and slush). We are running sprints now on a track because apparently the only way to run faster is to train faster. Who knew???While I am still nervous about ATB as I know anything can happen in a 30km race with hills, I feel pretty good with my preparation to say the least. Thank you Dr. Stevil!!


I also had the opportunity to go to China for work. I thought no issues, I will do every run I was supposed to do once I am there. I was able to run in Shanghai on the "bund" - along the river and it was really cool - lots of other runners, people out flying kites, it was stunning. Then I got to Beijing and once I saw the air pollution there was no way to run outside. It has been awhile since I ran on a treadmill, but I had no choice. It brought me back to a couple of years ago when I was afraid to run outside so I ran on the treadmill at the gym early in the morning so nobody would see me. Wow have I changed. Treadmills really suck.

Tapering you say???? Yes!! Around the Bay is in less than 2 weeks and as crazy as it sounds the tapering program is in full effect as I only had an 18km run last Sunday (full of hills) and this week is only 12km. It has been a long cold winter that has worn on me - I am getting tired of the really cold Sunday mornings, running in the snow and slush, and the rush to warm up so you don't get the chills after the runs. Now I am sure that I will be complaining about the summer heat this August, but I don't care. I am done with winter, let's get Around the Bay going, on on to my next goal!!!

We will talk after ATB 2013.....while I am eating a bacon cheeseburger, fries (with gravy), wings and a really tall cold beer.

Hills, Hills, Hills....and more Hills

Here we are in the middle of winter and ATB training is well under way. When I say well I really mean seriously we are doing more hills and more km this week? Oh - Around the Bay 30km is already sold out!!!

So as you know I joined a clinic for the race after deciding I needed some help with the training. That being said I know myself - I want something that is going to push me - not just something that is going to get me to the finish line. Enter Dr. Stevil (I actually read that in a magazine people use to describe him).

I am about 8 weeks in and I completely realize that I wasn't really doing hill training last year and I wasn't really doing interval training. For example, last year's hills consisted of 4km on my long run (North Shore) and running under the train tracks on Appleby Line four of five times. I really didn't do any intervals or "pushes" where you go hard for one minute in your long run.

Enter the clinic. One January Sunday long run (in 50kmh winds with gusts up to 80kmh) was 23km and I didn't run 23km until mid-late February last year. Oh yes there was also four one minute hard pushes in there. Oh I forgot - there was also a 2km final hard push. Oh I forgot - the hills. We started at LaSalle Park which is at the top of one of the 3 biggest hills on the ATB course. We headed East on the hills until they stopped. We turned around, did the hills again and kept going on non-stop hills until we reached Valley Inn Road (the biggest hill on the ATB course) and ran to the top, turned around and then we did the hills all over again. Once again, this was not our hill training - just a long run. Without a doubt this was the toughest run I have ever done.

So apparently all those hills were done to create power in the legs. Now here comes the speed workouts. Last night in the snow we were doing 800 metre, 400 metre, and 200 metre sprints. It has been a very long time since I have sprinted.

Just to think we haven't hit the "difficult" part of our training....

New year, goals are set, and wow the training has begun

Can't believe it is 2013, a year where my oldest daughter is turning 10 and I am already one month into Around the Bay training. Crazy. I thought I would share an update on my goals for the year and the training so far.

So I have been reading that most runners (I have finally become somewhat comfortable with calling myself a runner) should state two main goals for the year so here goes.

Goal number one was an easy one and one that I stated last year. To run the ATB race again and improve my time but most importantly improve my experience. Last year was such a tough experience with the cramping and such but looking back I don't believe I was where I should be in terms of training. This year I will be.

Goal number two is the "big" one. Sunday, October 13 - the Chicago Marathon. Let's do it. I have been on the fence on doing a marathon but that little voice inside my head has been telling me to do it, and if I am going to do it let's go big with 45,000 people. The training program I am in now is amazing in that so many people have ran a marathon (most mulitiple) and the runs we are doing are totally giving me confidence that I can do it. Registration is in February and last year sold out in 6 days so I will be online the day it goes live. 42.2 kms should be fun and if all goes well the deep dish pizza after will be even better.

Those are the two "big" goals for the year. There are certainly other races I want to run including the Bunny run with the girls on Easter weekend, the Toronto 10km in April, a yet to be determined half marathon in May, the Toronto 10 miler in August are a few that I am thinking of. Should be a busy year but for sure the focus in on the ATB and (fingers crossed) Chicago.

As for the training program with the group, all that I can say is wow. Seriously wow. I have been through 3 long runs (up to 19km) which also include one minute hard pushes built into the runs, my first hill training which showed me I really didn't train on hills last year, and my first interval training session which showed me I really didn't do intervals last year. December alone I put in over 160kms (or around 110 more kms that last year). The monthly challenges add to the program to say the least. The support is awesome and even though you are running with someone who has run 5, 10 or 35 marathons, you don't feel out of place. We are averaging four runs per week, which will increase soon but so far the legs still feel great so let's go!!!!

ATB Training has started, and is different from last year

It feels awesome to be out and running and getting ready for the 2013 Around the Bay. Finally my legs feel great, the shingles symptoms are gone, and I am at a totally different position from last year.

One of the weird things for me is the realization that I have been running for almost 2 years now (will be two years in March). It is also cool to see what I was doing last year in terms of training and what I am currently doing. I thought I was doing plenty last year for ATB, but my result and the way my body was destroyed on the hills told me I did not do enough. Last year in November (mostly due to injury) I ran a total of 55km and in December I ran a total of 65 km. My long run was in November and was around 11km. This year in November I ran a total of 95km and I am on pace for a 120km December. I will get to the long run in a bit.

As for the "gear" I will be using I have changed things up. I have had some issues with a super tight calf for as long as I remember running. I do use the roller (big and small one), stretch, and do everything I should be. I kept reading a few places that I should consider a new shoe so I finally did. I went with a support shoe (asics gel kayano) and so far, after three weeks and some good long runs, I have no stiffness in the calf. Finally. Also, I knew I needed a new winter running jacket and after some research found a North Face jacket I liked but it was almost 200 dollars. I decided to get it but waited for a few hours for some reason and voila - good karma hits me. Running Free, a local running store here in Southern Ontario and if you sign up for the email program they send you some awesome deals. The same jacket that I was going to buy for 200 bucks was now on sale for 100. Score!! It is a great jacket - wore it yesterday in the rain and cold with no issues. I would totally recommend signing up for their deals or liking them on facebook.

As for the training, I have officially starting my running club and their training program. Now, I know I said you didn't need a running club, you should do training on your own and I do believe to get started you need to do it yourself, however, at this point, I realized I need help. After two group runs I have to say I love it. It is really weird to be talking during your runs as I have never done that, but the support the other runners provide is awesome. Oh the long runs - we are already doing 15km and will be up to 19km by the end of December, a little bit more than last year!! Most of the people are way faster than me but they are all available to talk to. The other crazy thing is the training schedule. Most ATB schedules have the longest run coming in around 26 - 27 km. This schedule has 3 runs of longer than 30km!!! Oh - and the long runs with the group are Sunday mornings at 7:00am, which means I am up by 5:30 to eat and get ready. It's gonna be a long winter but I am really excited for it.

I will certainly update with the program and how everything is going.

Oh - is anyone interested in touring Chicago on Thanksgiving weekend? The tour will be a total of 42.2 kms........

Cheers,
Steve

After a rough fall let the winter training begin

Wow it has been some time since I have posted about my running adventure and I wish it was because I was too busy running races and doing crazy running stuff. It's not. I haven't run a race since August and the Toronto 10 Miler. But I do have a sound reason for this...

So training for a fall half marathon (my goal was the Scotiabank Toronto half) was going great. Running four times a week, long runs up to 18km, legs felt great, an overall good feeling. Then about 4 weeks prior to the race (week of September 18) I got a nasty headache. Not the headache I usually get from drinking too much, but a really bad one that just wouldn't go away. Finally I head to the Dr. who was thinking of taking me for an emergency cat scan as there were no other symptoms. Then I showed him what I thought was a running rash by my armpit and voila my issue was solved. I had shingles. Seriously WTF. The next few weeks I had no energy, always felt tired, my arm killed and just couldn't run. It was my first DNS ever and I really felt guilty about it. I even thought I would run the Hamilton half but my legs and body just wasn't ready. So I got the big 0 for my fall races. Part of my thought maybe this had something to do with me turning 40 but that couldn't be the issue right??

 
On the brightside I did manage to get a few runs in that I always wanted to do including the Seawall in Vancouver and the Riverfront trail in Windsor. Yes, I still was running 2 - 3 times a week but I was tired. My legs were sore. I didn't have the drive that I used to have. I was starting to worry this might be wall.

Finally, in the first week of November I went out for a run and felt great. I followed it up with another run, felt awesome. I realized I am ready to ramp it up and start for my yearly goal of Around the Bay. So I did what I believe everyone should do if you want to run a race - register! The running has continued on for the last few weeks and each run I feel stronger and stronger.

If you did read my blog and recap from the Around the Bay last year you will remember that the race beat me. Yes, I am super proud that I finished the race in a pretty respectable time, but I cramped, did not feel great and I know I can do better. Also if you have read my blog you will know that all of my training and ideas were pretty much my own done by my own research on how to run, train, taper, etc. I finally realized that I need help and some extra motivation so I have officially joined a running club for the ATB training. I read about a group in Oakville in the Canadian running magazine, a friend of a neighbour runs with the club and I have heard others talk about it. I have also heard his training plan is intense, built around pushing yourself harder than usual which is exactly what I was looking for! First class is December 13th so I just need to keep my base up, keep spinning, and get ready for a long winter of outdoor training runs.

I feel like a new runner - excited that I feel healthy, excited that I am going to get some training help and excited for another winter (seriously) of training for Around the Bay. Can't wait to get this thing going...

Cheers!
Steve