I haven't been to concerned about getting in serious long runs in the past couple months but its time to get that distance on the legs. Not so much that the focus is shifting that way but there is certainly some more importance being layed on those runs. As I have stated in the past, I love long runs, not only do I love them but they are my forte. This monday I basically just wanted to get the volume in so I didn't worry about the pace too much. I made sure I fueled up the day before, got 9 hours sleep, made sure I was hydrated, and took two gels with me. The plan was to run up to SFU along the transcanada trail, and more or less grind it out, being the hilly run that it is. The groin was a bit tight from the workout on saturday but ended up not being a problem, and I was able to get moving pretty decently after about an hour. I am not sure why it is but it almost always takes me an hour of running to really start feeling efficient and strong when I do a long run, which definitely helped on this one because at that point I was on the far side of burnaby mountain! I cruised up the trail no problem and back to my house, no sweat, taking gels at 45mins and 95mins. It was actually very encouraging that I was able to do a 20miler like that with ease, which again is new for me. This whole program is so new in that I am coming from a place of lower volume and higher intensity but I am feeling like I am in a similar fitness level to where I was last year. The great thing about it is that at this point last year things really came unravelled but now I have a good coach and consistency on my side which is definitely exciting.
I am looking forward to seeing what I can do in the three upcoming races, lets hope for PBs in all three! Wouldn't that be nice!
Tuesday, March 31, 2009
Saturday, March 21, 2009
9 weeks to go!
I realized today that I have been back in the Vancouver area for over a year now. It seems like a lot longer somehow, it has been a very eventful year but here I am again gearing up for the Ottawa Marathon. I received confirmation this week that the race organizers would be paying for my travel and hotel which is excellent, being the starving student-athlete that I am. It is coming up quick! I feel a lot less pressure this time around and also more confident in my training. The consistency has been great and I have managed to stay healthy. I have made it a priority to get a massage every week which is helping a lot, and of course having Richard as a coach has been invaluable. I have had my doubts as to whether I will be able to get fit enough to make the team for Berlin due to the time constraints I have put on myself with school and other things but with 9 weeks to go and my current fitness level, I am starting to feel some confidence that I will be able to make the team.
Today it was just myself and Richard on the bike out for a 3 loop 13.95k progression run in stanley park which turned into more of a tempo run I suppose. I went through the loops in 15:18, 15:05, 15:02 for an average time of 5:12.5/mile for 8.67miles. The course has some good hills on it so I am really happy with the way things went. With the few hill sessions I have done in the past few weeks I was able to really run strong up the hills and maintain good form throughout the run.
I suppose one of the other reasons I am feeling more confident is because I had an overall good week of training with an 18mile long run, great hill session on wednesday and the tempo session today, rounding out the week at about 92miles or so in 9 runs. I am really happy with the way my body is adjusting to the volume increase and will likely add another 5 miles or so this week. None of this really seems remarkable except for the fact that my training has been consistent and incremental. Who knew that it would lead to confidence and fitness! I see good things on the horizon, welcome spring.
Today it was just myself and Richard on the bike out for a 3 loop 13.95k progression run in stanley park which turned into more of a tempo run I suppose. I went through the loops in 15:18, 15:05, 15:02 for an average time of 5:12.5/mile for 8.67miles. The course has some good hills on it so I am really happy with the way things went. With the few hill sessions I have done in the past few weeks I was able to really run strong up the hills and maintain good form throughout the run.
I suppose one of the other reasons I am feeling more confident is because I had an overall good week of training with an 18mile long run, great hill session on wednesday and the tempo session today, rounding out the week at about 92miles or so in 9 runs. I am really happy with the way my body is adjusting to the volume increase and will likely add another 5 miles or so this week. None of this really seems remarkable except for the fact that my training has been consistent and incremental. Who knew that it would lead to confidence and fitness! I see good things on the horizon, welcome spring.
Sunday, March 8, 2009
Timeless
Richard said to not too worry too much about times for the next little while and sure enough on saturday I fully forgot to even bring my watch, and I was practicing on my own so it really was a 'run by feel' workout. It turned out that I picked a good day for it as well because it was gale force winds in the park, and my body felt better than it has a long long time, so it was nice to be able to pay such close attention.
I decided instead of going out to the UBC aquatic center for a massage like I did last week that I would make the trek out to richmond and see the massage therapist I saw last year when I was livng in richmond, Mike Reoch at Minoru Massage. This guy is good. I had reservations about going all the way to richmond from eastvan but when you find a good massage therapist I think it is best to just stick with them. So anyway I went there and he worked on my calf as much as he could in one session and also worked on my hips and hamstrings and, well most of my legs to be honest. As usually my body is a wreck. So anyway it was only a short 30min massage but did it ever make a difference on saturday.
Saturday's workout was a 10mile progression run in stanely park on the roads, which is probably one of my favorite workouts, with or without company, or a watch. This run in particular was good because I was SO LOOSE, I have not felt so balanced and loose in my hips and legs in a long time and when I was finally warmed up (wind and 1 degree I think) I just felt great. My hips actually felt rotated down or something, my hip flexors were bringing my legs up easily and i just felt efficient all around. There were still a few sore spots and what not but I felt worlds better and it was a very encouraging run. Looks like massage therapy is going to have to be slotted into the budget right next to food and coffee.
I decided instead of going out to the UBC aquatic center for a massage like I did last week that I would make the trek out to richmond and see the massage therapist I saw last year when I was livng in richmond, Mike Reoch at Minoru Massage. This guy is good. I had reservations about going all the way to richmond from eastvan but when you find a good massage therapist I think it is best to just stick with them. So anyway I went there and he worked on my calf as much as he could in one session and also worked on my hips and hamstrings and, well most of my legs to be honest. As usually my body is a wreck. So anyway it was only a short 30min massage but did it ever make a difference on saturday.
Saturday's workout was a 10mile progression run in stanely park on the roads, which is probably one of my favorite workouts, with or without company, or a watch. This run in particular was good because I was SO LOOSE, I have not felt so balanced and loose in my hips and legs in a long time and when I was finally warmed up (wind and 1 degree I think) I just felt great. My hips actually felt rotated down or something, my hip flexors were bringing my legs up easily and i just felt efficient all around. There were still a few sore spots and what not but I felt worlds better and it was a very encouraging run. Looks like massage therapy is going to have to be slotted into the budget right next to food and coffee.
Tuesday, March 3, 2009
Salut...rubber oval
I said a month or so ago that I was happy with my decision to get on board with Richard as coach, and further that I was moving from a place of blind trust to belief in the program and his abilities as a coach. And last week was an interaction that continues to solidify that belief.
Normally I can't make it out to practice on tuesday nights due to school commitments so Richard had prescribed a hill workout for me to do on my own, but my class was canceled so I decided I could make it out to practice which was scheduled to be on the track at Minoru. Track is the bane of my existence, however I feel that it is important to work on your weaknessess so I took the opportunity to join Steve, Mosley and Tom for the workout. As is the case 95% of the time when I am on the track I either get in over my head, have a bad day, or both, and this was a typical case, couple that with my persistent evening running induced bowel problems I became furious in short order and after the 4th 1200m rep I walked off the track and told Richard I was never running on the track again. As much as I believe working on your weaknesses is important you have to weigh not only the good points of the exercise but the bad, and the mental beating that I take just isn't worth it. I am at the point in my running career where I am not willing to spend time disliking running, so, althought it was a decision in the heat of the moment, it was firm.
It is kind of funny, but during the rep where I decided to quit I was thinking 'thats it, I am never running on the track again, I wonder if Richard will still want to coach me?' But sure enough after I quit he came and talked to me and said that his gut told him earlier that day (when I told him I could make it out to the track) that he should tell me to do the hill workout anyway and forget about the track. Here I had thought he wouldn't like my decision not to run on the track and sure enough he had previously come to the conclusion it was a bad idea for me to beat myself up on the track. I don't know much about coaching but I have to say this is a sign of a good coach, when they know what you need before you know. So I am grateful for that and happy to hit the hills and work on my strengths and things I enjoy rather than beating my head against the wall. Yes there are benefits to the track, but taking everything into account my time and efforts are best spent on the hills.
This may seem trivial to some but for someone who has not been coached much it is important.
In other news, I am starting to get regular massage treatments which is exciting for me and even more exciting is that I am starting to bring up the mileage and training in general, to higher level. Ottawa will be here before I know it.
Normally I can't make it out to practice on tuesday nights due to school commitments so Richard had prescribed a hill workout for me to do on my own, but my class was canceled so I decided I could make it out to practice which was scheduled to be on the track at Minoru. Track is the bane of my existence, however I feel that it is important to work on your weaknessess so I took the opportunity to join Steve, Mosley and Tom for the workout. As is the case 95% of the time when I am on the track I either get in over my head, have a bad day, or both, and this was a typical case, couple that with my persistent evening running induced bowel problems I became furious in short order and after the 4th 1200m rep I walked off the track and told Richard I was never running on the track again. As much as I believe working on your weaknesses is important you have to weigh not only the good points of the exercise but the bad, and the mental beating that I take just isn't worth it. I am at the point in my running career where I am not willing to spend time disliking running, so, althought it was a decision in the heat of the moment, it was firm.
It is kind of funny, but during the rep where I decided to quit I was thinking 'thats it, I am never running on the track again, I wonder if Richard will still want to coach me?' But sure enough after I quit he came and talked to me and said that his gut told him earlier that day (when I told him I could make it out to the track) that he should tell me to do the hill workout anyway and forget about the track. Here I had thought he wouldn't like my decision not to run on the track and sure enough he had previously come to the conclusion it was a bad idea for me to beat myself up on the track. I don't know much about coaching but I have to say this is a sign of a good coach, when they know what you need before you know. So I am grateful for that and happy to hit the hills and work on my strengths and things I enjoy rather than beating my head against the wall. Yes there are benefits to the track, but taking everything into account my time and efforts are best spent on the hills.
This may seem trivial to some but for someone who has not been coached much it is important.
In other news, I am starting to get regular massage treatments which is exciting for me and even more exciting is that I am starting to bring up the mileage and training in general, to higher level. Ottawa will be here before I know it.
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