5 Peaks Golden Ears Enduro - May 9, 2009

For a variety of reasons, I have neglected my trail running training this year.  A different project at work and more involvement with the yoga for runners classes added up to few opportunities to go hoofing in the wilderness on the North Shore.  Oh ya, and this really cold spring that kept the snow on a lot of trails until recently.  I will use that excuse too.

After the great time I had at the Times-Colonist 10K, I needed to start thinking about my first trail race of the year at Golden Ears.  I quickly realized that I couldn't practically fit in enough training to make any difference, only potentially to injure myself, so I continued with my road racing training and practiced some inclines on the treadmill in our condo exercise room.

The weather was perfect for the run on Saturday May 9.  The missus and I got up VERY early, had a quick breakfast and headed out to the deepest suburbs of Metro Vancouver.  We passed by the Golden Ears bridge being constructed not too far from the park.  To me it looks like not a lot of progress has been made on it but of course it is what you can't see that is typically the most important element of any bridge structure.

When we arrived I got out of the car and immediately realized that I had dressed just for the race, not for the pre-race activities so I was COLD, being in the mountains and all.  Next year, I need to bring a jacket for sure.  I got my race bib, t-shirt (because I signed up for all 5 events) and the race souvenir which was a race bib hangar.  I had never used one of these before but after some fiddling I got the bib secure and I have to say that it worked extremely well.  Better than fiddling with safety pins.

The missus set up on a picnic bench just outside of the sunshine now falling onto the beach of Allouette Lake.  I did a few warm up runs and got ready for the race.  I got my good luck kiss (from the missus of course!) and then went to the start line.  I tried to position myself so that I would be in either the second or third starting wave and waited.  Then waited some more. Apparently there were a lot of folks that were signing up for the race that day and the organizers were willing to delay the start until the majority had completed the paperwork.  I didn't mind so much because the more that attend the race the better but now I was into the "Do I have to pee again?" frame of mind, which is very distracting to say the least.

At around 9:15 or so we got started.  This was a very similar course to last year, so I was familiar with the route.  Since I did not have a lot of trail running under my belt this year, I took it very easy.  Lots of folks passed me but I kept on plodding away.  When I got to the first significant incline I walked for a bit as I wanted to conserve my energy for the very steep climbs mid-route. Taking this walk/run strategy I noticed I was yo-yoing with a few of the other runners, which was kinda nifty.  There was a team of two women running together one of which had bear bells on her Camelbak hydration system, so I told them that I knew they were running hard behind me or ahead of me when I heard the bells ringing loudly.

Unlike the first 5 peaks run last year, the split point for the Sport and Enduro routes was very well marked and the volunteers were really on the ball in directing people per their bib colour.  As I approached the incline trail the walk/run strategy seemed to be paying off as I had not yet twisted either ankle and I was feeling pretty good.  I started up the incline trail at a good walking pace and even managed to pass a few participants. I looked behind me and saw that there were still lots of runners behind me down the trail so this bode well for me not finishing last in this event.  At the top of the incline trail I managed to catch up with the bear bell women but then they just cannonballed down the other side and that was the last I saw of them.

As I began my descent I recalled the reading I had down about trail running techniques. Apparently the best approach for going downhill was to lean forward (leaning backward just applies a very inefficient braking effect) and to always keep your feet under you as much as possible.  With this in mind, I ran down as fast as I could.  To my amazement this downhill run felt good and I maintained a reasonable sense of confidence throughout the descent.  The best bit?  I didn't twist either ankle.  A few people caught up and passed me but I wasn't concerned because this was the best downhill run I had had to date.  But oh, I could tell that my quads would be complaining about this the next day.

After the descent the route retraced back upon itself briefly until I came to the ascent for the sport course.  Again I did some walking up the incline but then ran some of the flatter bits.  There is a very nice waterfall just before the descent on this trail but I did not stop to admire it.  The second major ascent went almost as well as the first but I could definitely feel the quads complaining about the great demand on their shock absorber capabilities.  As I reached the main road for the park and crossed it I was relieved the the ascents were done with and despite the run/walk strategy I was still making some pretty good time.  The route wound through some reasonably flat trails and again I was noticing the distinct lack of ankle twisting.  At this point I wasn't sure whether it was the yoga training or the run/walk strategy that helped with this: it was probably a combination of both.

As I was heading into the last 2 kilometres a group of men, who looked like tourists to me, asked me if I knew how far it was to the waterfall.  Now normally I am not interested in stopping and talking with people who should quite easily recognize that I am participating in a timed event unless they are in some sort of distress, but since I was not booting it in for a record setting finish, I managed to tell them (all the while still on the move) that the waterfall was about kilometre or so away and oh ya about 150 metres up from where we were now.  Apparently the up bit didn't suit their tastes too much but they thanked me anyway.

I ran through the last kilometre and came into the finish area with a strong finish.  The missus managed to get a few snaps of me finishing the race and she remarked that this was the first trail race she had attended with me where the awards ceremony hadn't started before I crossed the finish line (LOL!).

The only injury I sustained was a tree bite (OK, a scratch) as I climbed over one of the several fallen trees along the route.  Oh ya and some really worn out quads and a slightly sunburned wife (despite the reminder to use sunscreen!).

It was a great run for the first trail race of the year and I am looking forward to several more.

Victoria Times Colonist 10K, April 26, 2009

Despite achieving my best 10K to date, the Sun Run just wasn't fun for me because of the cold I was suffering at that time.  As luck would have it, the race itself seemed to have chased off the last remnants of the virus and I was feeling quite well by the middle of the following week,

And what does one do after running a race that just wasn't as fun as it could have been?  Why, sign up for another one right away, of course!  Since the missus and I were due to visit her Mom in Victoria, I decided that I would enter in that city's Sun Run equivalent: the Victoria Times-Colonist 10K.  I had heard good things about this race and knew the route overlapped alot with the Victoria Marathon, so I thought it was a good opportunity to have a fun race.

We arrived on Saturday afternoon and help my Mom-in-law with various chores and such and for dinner enjoyed some fine pizza from the neighbourhood pizzeria Prima Strada located in the Cook Street Village.  Now I know that pasta is the standard pre-race dinner of choice, but this pizza is so good I recommend it as an alternative.

Sunday was a beautiful day for a foot race in Victoria. My Mom-in-law lives less than 1km from the start of the Times Colonist 10K start line, so I had plenty of time to get up, shower and have a relaxed breakfast and a good stretch.
 
I had a good warmup run to the race start line, entertained by people driving around the mostly residential neighbourhood looking for parking. No doubt this would be their race warm up, if for no other reason than to get the stress levels and heart rate up! I conservatively put down my completion time at 1 hour as I was of the mind to take it easy in this event, so I was given a red bib number which placed me squarely in the middle of the field of about 10,000 runners and walkers. The race started on a two lane street so the line was quite narrow and drawn out, but fortunately I didn't feel too cramped in. I listened to various folks talk about their training and past experiences at this race.
 
The race announcer came onto the PA and started the wheelchair event. Shortly after, the main event started. I started out with some serious shuffling as the narrow stream of runners funneled in towards the even narrower start gate. Then I was off. I started with an easy pace, if for no other reason there were too many people in front of me. I was elbowed a few times and then, despite my best Canadian manners and behaviour, I started to elbow my way into a clear zone where I would feel comfortable setting my own pace. The race starts on a very gentle down slope and then weaves through Beacon Hill Park, so by the time we hit the 2k mark the field was reasonably strung out because that is the part that has the most gain in elevation and the run/walkers had slowed down to their first walk break. I found myself passing a lot of people but still very relaxed, shoulders low and with a nice turnover rate. I had my iPod on and the tune selection seemed to be just right for this course. By the time I had done 3k the sun was shining strong and I was in a great frame of mind. By starting relaxed and focusing inward, rather than glancing at my watch alot and gauging myself against the other runners, I found I was making good time when I did look at my watch. So I began to think, maybe this will be more than a mellow jog for me after all? As I moved into about the 3.5k mark I saw the race leader (and the winner, I found out later) heading back along Dallas road, as the course loops back upon itself. This dude was looking like he was doing ballet, his shoulders low and relaxed, his legs in perfect form. It looked like he was running slower than me, he was so relaxed, but I knew better. I then had to refocus on the runners around me as the field was tightening up again because we were heading up an incline and I had managed to get into a faster "pelaton" of people. Despite the inclines I had gone through, I was still feeling quite relaxed and motivated. I recalled the advice about discomfort in from my yoga instructor Mike Dennison. I realized that pushing myself a bit put me into mild discomfort but that it wasn't pain. So I was pushing myself a bit but it felt strangely good. Unlike last week, the respiration and heart rate were in their proper zone. I am sure the bright sunny day helped alot too! 
 
I rounded the switchback at the 4k mark. Unlike some other races I have been at, this tight 180 was reasonable and the people running around me were good at making room for one another. I enjoyed the downhill and took a bit of time to observe those behind me. It was quite a diverse pack of runners, all ages and colours and sizes. As I passed the 6k mark I passed a group of paramedics who were attending someone flat out still on the ground. Looked like a really young guy who was unconscious. Maybe he partied all night long and hadn't trained. I didn't hear anything on the news that evening so I guess he just passed out. I am very happy I take a conservative approach to my training and running.
 
Then something odd happened. I gained on and passed a wheelchair racer. She was struggling somewhat and my first instinct was to stop and offer help, but then I realized that was probably the last thing she wanted to hear...this was a race after all! I passed her and glanced back giving her a thumbs up and said "you're doing fine, keep going".
 
I got to the 8k mark and what a difference from last week. I was feeling...GOOD...working hard for sure but I was in a very upbeat mood. I looked at my watch and I saw I was on the same pace as my 8k race in March. Ack! Maybe I was going too fast, would I burn out? But damn I was feeling good so I thought, let's go for it and I kept on going. The faint outline of the blue track left from the 1994 Commonwealth games was still visible on the street (that gives you an idea as to when this part of Victoria last saw a road crew!!!) so I followed that thinking it would give me the most efficient line into the finish area. There is a slight incline just outside the 9k mark and this had quite an impact on those around me but I just visualized a trail race and a 200m 20% incline and it wasn't so bad after all!! The course finishes up with a zig-zag through the James Bay neighbourhood and then onto Belleville St where the parliament buildings are. Despite the blare of AC/DC on my iPod I heard a gaggle of girlies give a cheer and then blast by me en masse as they sprinted to the finish line.  I saw the finish line and decided that there was enough in the tank, I was feeling good, the warm but not too hot sun was beaming at me so I engaged warp drive and blew past the finish line. That just felt damn good. Fortunately the volunteers were keeping people moving at the finish so I did not have to use anyone as a crashpad. I grabbed some water and fruit and walked out the remaining nervous energy. Ack, compared to last week, it was like I was a different person. I felt better after the run than before. I checked my watch for my time and much to my surprise I broke 54 minutes. I looked in the paper the next day and to my surprise my time was 53:39. So that is two PBs a week apart, but boy did it feel alot better running without a cold.  

Vancouver Sun Run 10K April 19, 2009

After the good result I had in the Harry's Spring Run-off, I was ready to do well in the Sun Run. Once again pace bunny was unable to attend nor was I able to convince Catrin to come run this 10K.  I don't blame her as the close to 60,000 deep field of runners and walkers is somewhat intimidating.  Since I live only a few blocks away from the start line, it's very easy for me to slip into my starting gate near the start of the race.  Fortunately the rain held off and it wasn't as cold as last year, so it was quite easy to stay warm in the crowd until the race began.  This year I started in the yellow division instead of the green and I was quite happy that I did.  There seemed to be a lot more elbow room in this gate before the race start and it was evident that these people were here to do some serious running.

With my iPod playlist newly refreshed for this 10K distance, including a copy of Stan Ridgeway's "Mexican Radio" which I recently found on iTunes, I started the race with a good soundtrack to keep me motivated but I knew I would have problems getting in enough air because I had been suffering from a cold the past week and I was still feeling very congested. I also noticed my heart rate had been elevated somewhat in the last week, likely due to the cold too, so I was not in the best frame of mind either. As I hit the 3 km mark I could already feel "burning lungs" so I took it down a notch and cruised to the hill on Hornby that rises to the Burrard St bridge.  

I managed to cruise past the 5 km mark with the ticker rate in a reasonable range and feeling pretty good, so I was in good spirits at the crest of the bridge and down the slope to the 6km mark. Breathing harder than I would be otherwise, I passed Granville Island and waved at Fran from my Friday yoga class who, as planned, was outside her office to greet me as I went by. I passed by 8 km fairly comfortably but as I passed by the skytrain construction under the Cambie Street bridge and then up the on ramp, I checked my heart rate and it was in the very high 180's. Now I can usually tolerate that for brief periods on trail runs, but given the relatively ease of this incline and my now very elevated respiration, I was not a happy camper. When I reached the deck of the Cambie St. overpass I had to slow down to a walk for 30 seconds or so to get my heart rate and respiration back in line. Then I saw Sam Sullivan on the side walk and thought "Damn, I just have to run by that guy" so I started to run again. I then managed enough puff to finish strong for the cameras.

So from a feeling good perspective, I would rate that run a 4 out of 10. But I did manage to knock 19 seconds off my PB from last year's Sun Run and any of my 10Ks to date, so that was good! I was hoping to break 54 minutes but that will have to wait until next year. I am still on track for my strategy of incremental improvement.

To summarize, it sucks to run when you have a cold.  Trust me

Yoga for Runners

Since January 2008, I've been taking weekly yoga classes at the False Creek Community Centre at Granville Island.  Led by Mike Dennison, this class teaches yoga postures that complement the needs of a runner's body.  Mike focuses on lower body work, helping his students relate to and focus on the numerous issues runners have with leg tightness,  core strength and the need to nuture a more "open" body.  Until I started this class, I really didn't understand what an open body was, but after a few months of practice I understood how the postures and awareness of the physical self were more than just some new age mumbo-jumbo, this was sound therapeutic advice.

Not only was I feeling more relaxed and energized during running, but I noticed my posture improving and an increase in my daily energy levels.  I was hooked.  Since the class I was attending took place on Friday evening, it was a great way to start the weekend and with 75 minutes of intense postures (ok, the last one is always savasana, or corpse pose, in which you lie on your back and do nothing) it was a guarantee of a good night's sleep.

Starting in January 2009, I began attending two classes a week, the second class being held at the Coal Harbour Community Centre.  Mike's Tuesday offering comes with a twist.  45 minutes before the class, he hosts a 30 minutes group run.  At first I was a bit hesitant to run for half an hour and then do 75 minutes of yoga, but after the first few classes I realized that running was an excellent way to loosen up the body in preparation for the class.  Since the Friday class does not provide a pre-class run and I do not have time to run before the class, I definitely notice the difference in mobility in the first 15 minutes of the Friday class versus the Tuesday class.

The number of runners varies quite a bit on the Tuesday run, but for the most part we split into two groups, those that go at a slightly faster pace and run without a walk break for the 30 minutes and those that run with Mike for a run/walk pace.

I highly recommend yoga to anyone serious about their running, even if you cannot attend a class specifically designed for runners.  Be ready for a serious workout.  Yoga may look like it is just a series of dance-like steps done in slow motion, but the subtle body strength required to properly move into and maintain even the simplest poses will have beginners soon sweating and complaining about sore muscles they didn't even know existed.  I recommend sticking with it for 6 months or so to the point where you've internalized the mental focus and body awareness concepts that are at the heart of a strong yoga practice.

You can learn more about Mike and his classes at yogarunners.net.

Harry's Spring Run-Off 8K March 8, 2009

I enjoyed running this race last year as it is a good practice for the Sun Run, so I signed up again this year.  This time, I was able to convince a colleague at work to run this event.  Catrin attended the New Balance Fall Classic in 2008 but ran the 5K instead of the 10K because she was having knee issues.  This time, she said she would try the 8K for sure.

A few weeks before the run, Catrin and some of her friends joined me for a trial run of the 8K route.  The race route starts at Lumberman's Arch in Stanley Park, goes partway around Lost Lagoon and then out to the Seawall counter-clockwise to finish up on the seawall side of the Arch.  We had a good time in the practice run, it was a beautifully crisp and bright winter morning and Catrin gained the confidence to run this distance.  I also enjoyed the company of her friends, one of whom had previously run triathlons but had reduced her training over the past few years due to other commitments.

On race day, Catrin parked her car at my place and we walked down to the park to meet her buddies at the race start.  The weather forecast was threatening snow but it was a clear day.  We agreed that we would not run the race together as we ran at very different paces but that we would meet up at the end.  It seemed to me that there were more people attending this race than last year, as the lineup for the start filled up quite quickly.

The race starts on a gentle uphill slope, but being deep in the pack it wasn't that noticable.  All I could see was the people directly in front of me.  We made it in good time to the Lost Lagoon part of the route.  Unlike last year, when there were lots of startled people on the path that we had to dodge, the route was reasonably clear.  I suppose they added more race marshalls on this part of the route to warn people about the event.  I managed to glance at the lagoon to see several swans staring at this line of people zooming down the path.  I am sure they were disappointed that they could not beg for treats from these people.

As I made it out to the seawall I noticed that I was making fairly good time.  I deliberately slowed down a bit so that I wouldn't burn out too soon.  A few people at this point were passing me but for the most part I was passing others.  I suppose that at the halfway mark people who were starting out a bit too fast pay the price for their enthusiasm.

I passed under the Lions Gate Bridge and still felt pretty good, though I was wishing for the soft dirt path of the lagoon instead of the tarmac of the seawall.  I glanced at my watch as I past the 7 km mark and realized I was still making very good time, so I figured that as soon as I saw the finish line I would pick up the pace and see if I could finish strong.  Then I saw some people with bib numbers running the other way and realized, based on a quick assessment of their fitness and running stride that these were people who had already crossed the finish line and were just working out the kinks in a cool down run -- what show offs ;-)!

I saw the finish line and was just able to make out on the clock that I was definitely ahead of last year's time, so against all good advice I engaged warp drive and booted it full speed to the finish line.  Fortunately there were not many people around me so I could slow down gradually instead of coming to a crashing halt to avoid colliding with people who stop dead just after the finish line timing mats.  I was breathing heavy but knew I had beat last year's time by at least a minute, which was pretty good in my opinion.

I made my way to the snack booths and grab some fruit and bagel bits.  Munching away I walked over to the fencing at the finish line and waited to see Catrin and her friends finish the race.  I didn't have to wait too long to Catrin finish up the race strong and with a smile on her face.  We gathered together near the announcement stage and waited around to hear the awards ceremony, congratulating each other on our good efforts and results.  After the award ceremony, Cat and I walked back to my condo and had a coffee at the Starbucks that is literally three doors away from our front lobby. 

It was a great race on a great day and I was happy to share the event with my friend.  I encouraged Catrin to keep up with the training and to try at least one trail race this year.

Running Room 5K Resolution Run Jan 1 2009

After the New Balance Fall Classic, I hadn't planned on doing any racing until the new year. I was targeting the First Half half-marathon in February. The signup for the First Half is in the late fall, but I misread the website and missed the signup date. Now normally this is not a problem because most races have signup periods that last for months, but not this one. For the 2009 offering, it sold out in less than 5 hours! Oh well. Maybe next year.

My training into the winter of 2008/2009 carried on into my Christmas vacation, which for this year was a full 3 weeks (!) because I had only taken 1 week of vacation earlier in the year. During the Christmas break, I had the opportunity to work in some innovative cross training. Despite living in a condo apartment in downtown Vancouver, I volunteered to do some shovelling for our property manager who is well into his 70's and just not used to shovelling heavy wet snow. Yes, there are parts of Canada that find it unusual to get large accumulations of snow during winter, but not many. I had two "sessions" of shoveling of about 4 hours each and I have to say it was a great core workout.

To capitalize on this intense training and to try something new, I decided to sign up for the Running Room's Resolution Run for Jan. 1. It is held in Stanley Park every year so it wouldn't be a problem for me to get up in the morning after New Year's Eve to get to the start line.

When I went to pick up the race package and the resolution run jacket, I learned that this was a fun run, not a timed run, which was somewhat disappointing but given the recent weather and snow accumulation in Vancouver, I figured that a relaxed hoof would be a much better option for these running conditions than a competitive timed run.

I woke up on Jan. 1 with just a tiny bit of alcohol still in my system. A brisk -1 degree Celsius temperature helped me wake up as I made my way down to the race start near the Brockton Oval at the park. It was really muddy and sloppy at the park and I regretted not wearing my trail running shoes for this event, but it was too late to go back and change them. At the start line, there were a few hundred people, some looking a bit groggy from the evening's festivities. After some last minute organization the race got underway. Just like a real trail run, there was a huge muddy puddle 25 metres into the race. Lots of different strategies were employed to handle this obstacle, I chose to run around it and get a bit muddy. It was clear to me as we ran out onto the seawall that this run was not going to be speedy for me as there was still some black ice and very slippery slush along the route. I eased into a relaxed pace and assumed a trail running mode in which I was focused on a few metres in front of me to anticipate the slippery bits. Even though we were running on the seawall, it was early enough in the morning that we did not have to pass by or avoid to many walkers or other joggers. I am sure those that were out and about thought we were a bit crazy!

I came to the halfway point at Lumberman's arch and turned around for the second half of the run. Lots of runners were behind me, looking just as cautious as I was about the route. By this time I was glad that I dressed lightly as there was little wind to cool me down, but I was wondering what the walk home would be like, kinda chilly perhaps?

As I approached the finish line I saw that the giant mud puddle was even more of a mess than at the start so I just blasted through it across the finish figuring I had lots of time to clean up my shoes later. I completed the course in just over 30 minutes, which reflects the caution I took in managing the slippery bits.

Not sure if I would do this race next year. The jacket sure is nice, with zip out sleeves and well placed pockets, but from what I understand it is the same jacket design every year.

New Balance Fall Classic 10K - November 16, 2008

My last race of 2008 was the New Balance Fall Classic.  I opted for the 10K distance for two reasons: I had already done two halfs this year and felt that was enough for now and I didn't fancy running the same route twice.

The day was reasonably chilling and there was a light rain, but not enough to cause extreme soakage.  Unlike last year, the sky was overcast and gloomy, so the positive vibe from a glorious bright morning was just not there.  The race directors decided that this year the course would be identical to 2007 except that it would be run in reverse.  Since I am not that familiar with UBC campus, that didn't mean a lot to me but I figured a change was as good as a rest so why not, eh?  The race started well and I went out with a group of runners who all seemed to be going at the same pace.  There were some up and down bits but then we got to the side road that follows Marine Drive for a while and that is where the fun began.  This road dips down then slowly makes it way back up to Marine Drive.  The trick is to not burn out on the up as it is longer than it looks.  Compared to last year, it was very different, as we did the slow run down the hill with the sharper but shorter incline at the end.  A subtle but important difference.  When I got out back onto Marine Drive I felt a bit more tired than I thought I should have.  Perhaps I had run that hill too fast.

Unlike last year, I did not mistake the 8km marker for the 9km marker, so I knew I was well on my way to the end of the race and did not "give 'er" too soon.  The last 500 metres or so wound around a fair bit so it was unclear to me exactly where the finish line was relative to my position up until the last 100 metres or so.  I crossed the finish line exactly one second faster than last year, so I am happy to report that I improved my time.  I am also happy to say that I did not injure my knee this time like I did last year.  After the race I stretched and walked around a bit waiting from a work colleague to finish her 5K race.  She came through strong at the end with a time better than she anticpated.  I accompanied her and her racing friends to the post-race venue (the gym) where they were serving anniversary cake (this was the 25th year for the event) and some of the best vegetarian chili I have ever tasted.

Another satisfying experience at the Fall Classic.  I will definitely be participating next year.