My journey to Chicago....the training part

Wow - under 80 days until the Chicago Marathon. Crazy.

So I have no race updates as I haven't been racing. But training? Oh yea - and lots of it.

This is my first summer training with a group, and really my first summer seriously training for a race. It is really tough saying no to all the delicious beer on a Saturday night as I know I need to be up at 5 for our Sunday long run. Really, really tough.

The heat hasn't been too bad - except for 2 weeks ago. Morning runs help but it still sucks.  You need to be careful, hydrate, not die, but you can workout in it.

The other really tough thing is that we are still going on vacation, camping, cottaging, etc with the girls. I can't believe that so far I have not missed a run but have had to do some of the solo on Sunday nights. Tough to believe I used to do only the solo runs. Now - no way. 21km by yourself sucks.

So the program is fairly similar to my ATB program. Tuesdays are interval work. The only difference is that I am now running in the morning instead of the evening (getting up at 4:45am is not really that fun). But once you are done, you are done. Feels great.

Wednesday is your solo run - either easy or a tempo run. Thursday's so far have been hill repeats. We are running on trails now and wow what a difference. Longer, steeper, tougher. A great workout. Saturday runs mimic the Wednesday runs.

And for the long runs....Not much has changed. They are long and they are tough. 22 hills with 7 "big" climbs in a long run will test you. Just a bit....

The other key thing I am playing around is my fuel. If you have read my ATB race recaps I have had issues with cramping around the 27km mark. I don't want that to happen with 15km to go in Chicago. I have switched to the eload for my electrolytes and taking salt tablets. I actually can feel a difference in my legs when it comes to the 2km push. The key with any hydration is to play around with it on your long runs to find out what works best for you. So far so good (we are up to 27km now).

I still haven't planned any races until Chicago. I am sure I will be talked into one but we will see.

Can't wait. Less than 3 months...

Cheers,
Steve

Support (and how much he meant to me)...and Mississauga 1/2 Recap

To say it has been a tough couple weeks is an understatement..

When I started running, I completely believed that you should do everything on your own. In my mind it should be you doing all the training, go solo on race days, it is only you that can make a difference. That thinking got me by when I was running the 5km races and I thought it would get me through the running of my first half marathon. About two days before I received an email from a friend of mine who decided he would not let me run it by myself and that he was coming down to run it with me.

Graham and I have been great friends since Grade 1 (probably earlier), where I remember passing pictures that we drew of ummmm - how should I say this - anatomy - actually it was boobs. Our friendship grew through public school, high school, college, trips to the cottage, having a few too many in his garage, he was one of the best men in my wedding, and truly one of the best friends I have ever had. Even though we didn't see each other a ton over the last few years, I always got my weekly email with "sup" just to see what was going on. So when we did see each other after 5 minutes of what's new it was back to normal like we saw each other the previous week.

Graham showed up at my house the night before my first half marathon. He had a few smokes (as always), a few beers, woke up and was ready to run. I do believe he was one of the best natural distance athletes I have ever seen. But the weird thing is on that day I almost didn't want him there. I thought you had to do everything yourself - and thought he was going to cramp my style. We started and the entire race he never left my side. He encouraged me right from the start. He pushed me through the end when I hurt bad, and I finished better than I ever thought I could have. There is no way I could have done it without him.

I realized over the last six months with my running group of what support means when it comes to running. It means everything and Graham knew it. He continued to support me in every race and everything I wanted to accomplish through positive notes and encouragement. I only wish I could have told him how much that support meant to me.

Graham passed away last week at the unthinkable age of 40. I am still heartbroken about this. Thank you Webber for being one of the best friends a guy can ask for, and giving me support when I didn't even know I needed it. Just remember to kick up a tail wind for me in Chicago once I hit mile 20 in October....

So I usually do race recaps of all of my races so I am still going to even though it kind of seems weird.

I ran the Mississauga 1/2 Marathon a few weeks ago. I have been dealing with a bunch of foot pain and wasn't sure how everything would hold up but thought lets give it a go.

It was a perfect morning for running. Cool temeperatures, a net downhill course I figured I would give it my all and see what happens. The first 6km or so goes right along Burnamthorpe - nothing exciting, just bland old Mississauga.My highlight is the world's greatest cheering section driving by, somehow parking, and meeting me at an intersection (thank you Eri, Emma, and Kloe). I thought I would go out at a 5:00 minute pace and hold on for dear life and see what happens. We turned down Mississauga road, through UTM, up the hill (wasn't that bad), and headed for downtown Mississauga.

The best part of the race happened as I was running under the highway around the 14km mark. Kloe ran down the hill and ran up with me. The feeling of having her and your kids run with you is so awesome and is truly inspiring and motivating. Loved it. I also realized I was just under the 5:00 minute pace and feeling okay. Down to the Waterfront trail we go.

An awesome thing about our training program is that we actually ran the waterfront trail so when I was on it I was totally comfortable. I was just over a 5:00  minute pace per km at this point, but knew a PB was on it's way. I hit the 20km mark, gave everything I had and ended up coming in at 1 hour, 45 minutes - a PB by 8 minutes!!!!!

This was a great courses, lots of water, great support, and really a run I would recommend anyone to do. Incorporating the waterfront trail is really cool, and the post race chocolate milk was certainly an awesome idea. I would however recommend taking the shuttle from the parking lot as walking to the car after kind of sucks.

One of the things that happened is that I knew Eri and the girls would not make the finish when I crossed so I decided to hang out and cheer other people in. It was amazing to see the reactions on their face, their expressions, and the happiness of the finish line.

A big congrats to Sarah and her first half marathon with an awesome time

Now is time to cross train, keep up the base, and get ready for the Chicago training to begin...and here's hoping for that nice tailwind at the end....

Cheers,
Walker

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!!!!