tag:blogger.com,1999:blog-26721553342913290092024-03-13T10:44:42.526-04:00A Day in the LifeRunning. Writing. Ranting. Raving.Dan Wayhttp://www.blogger.com/profile/12697263682448315315noreply@blogger.comBlogger130125tag:blogger.com,1999:blog-2672155334291329009.post-89699349613511057022017-03-29T15:28:00.002-04:002017-03-29T15:48:03.592-04:00#146 Melius Quam MaximeThe healthiest competition occurs when average people win by putting above average effort - Colin PowellAnonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-46682275006695047832016-11-23T16:37:00.000-05:002017-03-29T15:31:10.232-04:00#145 And now for something completely different...<div class="separator" style="clear: both; text-align: left;">
Two years ago, Melinda and I applied to be on 'The Amazing Race Canada.' Unfortunately we illegally used some copyrighted music in our application video so were disqualified from taking part. Had we been successful, we totally would have won!</div>
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Here is the complete video: </div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='600' height='420' src='https://www.blogger.com/video.g?token=AD6v5dz59yMDoKNmUfrTD2rrY1Ngb5QKrDZEbuTd_3sA-0gdcclCAZpk4EFSleQGAb1NaxlZz0FCEiM1JsQnM_249A' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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And this is just the blooper reel:</div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='600' height='420' src='https://www.blogger.com/video.g?token=AD6v5dzY-d_MHqd1pmPS2SnVOPUBL-EVFRRdMA3u0WkKTNQuKJLths_NxJQsyV57FtN1WbBcdFRbJEuCwWz48TUzMA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-91902916545169867412015-11-26T10:51:00.001-05:002015-11-27T10:29:32.588-05:00#144 If a picture is worth a thousand words, a marathon is worth at least twice that!The amazing thing about the marathon is that every race has a story. Every runner experiences something that no one else can truly understand. It's a totally unique journey that can never be repeated. 42.2K/26.2 miles covered running is the equivalent of a small lifetime, often including its very own near-death experience. Shorter races tend to be predictable but the marathon is special. You truly never know what you're going to get.<br />
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Here is my recap of the 2015 Philadelphia Marathon. This is my version. My story. <br />
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It starts early on Friday morning. I was up and out the door at 6am. Toronto is such a beautiful place without the traffic. An hour later, I and my fellow charges (five in total) were packed into our trusty VW Jetta and on our way out of town. Some nine hours later we rolled into Philly. Not much to say about the trip other than it was absolutely stunning at times. America is such a beautiful place. It's a real shame about the people Haha<br />
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It was just after 4pm when we found the best parking spot in all of Philly (luck was on our side). We checked into our Airbnb in the Fairmount neighborhood which would turn out to be an ideal place to be. We opted to walk the two or so miles to the expo which allowed us to stretch our legs and get a first impression of the city. The expo was rather basic and unworthy of praise. After considerable internal turmoil, I decided not to buy the coffee mug and instead drank the questionable beet juice that came in the race kit. Later we had a burger and beer at a place called Monk's.<br />
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Normally I would have run on Friday and taken Saturday completely off but due to all the driving and the trip to expo, I had to save my run for Saturday morning. It was a beauty of a day and I ran down to the river and to the start/finish area. I saw the Rocky steps but refused to run up them (I've seen the movie like once; I don't get the hype). Later a bunch of the Lungs gathered at a local diner for some ceremonial brunch (i.e. pancakes). I then spent the rest of the afternoon lazing about back at the Airbnb before we had dinner at a local Italian joint. It was BYOB. Dave (who was wineless) did not approve. In the evening, DC and I watched the new Bond film at a nearby cinema. I hate to say it but everyone else was right; it really wasn't that good. Daniel Craig was about as good as expected but the plot and particularly Christoph Waltz's character was underdeveloped and somewhat wasted (he could have been so much more evil). By the time we got back it was after 11 so I called it a night.<br />
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Sunday: Race day. My alarm went off at 5am but I had already been awake and stirring for an hour or so. There were six of us (including five running the marathon) staying at the Airbnb so getting ready, having breakfast and using the one bathroom was a bit comical. Fortunately it kept the atmosphere calm and everyone's level of stress (seemingly) low. We didn't leave our place until almost 6:30 which is crazy because the race was supposed to start at 7:00. It was only a 10 or so minute walk and luckily we arrived from the north side of the city so didn't have to deal with the 30+ minute security checks to get into the start area. The heightened level of security was however blatantly apparent which was also annoying because it meant it was harder (almost impossible in my case) to make a last minute pit-stop into the trees.<br />
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Once we passed security and joined the masses, I began to panic as the corral entrance was no where to be seen (apparently it was all the way at the back). After a few tense minutes, I saw an opportunity and we snuck through a security fence and into one of the slower corrals. I/we aggressively then made our way toward the front with what was only a few minutes before the start. Little did we know that the race would ultimately be delayed by about 15 minutes due to 'traffic' issues which apparently turned out to be a potential terrorist plot (Apparently ISIS left their SUV parked on one of the streets). I'll also mention that although I could have technically accessed to very first "GOLD" corral (for elite and seeded athletes), I stubbornly refused to do it, opting instead to stay with a majority of my fellow Black Lungs. Once we finally did get underway (after singing both the American and French (?!?) national anthems), and only after it was too late, did I discover that the gold corral actually starts and gets a 10-20 second "head start" before the rest of us are allowed to go. Dumb.<br />
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So here I am, not even 1K into the race, running with all the idiots who have gone out way too fast and chasing after a bunch of runners who I should be running WITH. Given all the commotion, mile 1 goes by relatively quickly but the clock tells me I'm about 20 seconds off my goal pace. Not a good start. A short time later, the second mile goes by and its clock now suggests I'm a full minute off my time. What the hell is going on? I more or less panic and also realize it's time to take some fuel. I have two packs of Clif Bloks energy chews stuffed in the back of my (zippered) Nike short shorts and plan to take a single chew every two miles up to the 20M mark (10 in total; the equivalent of about three gels). I fidget with my shorts, grab a chew and cautiously chew it up and choke it down (not an easy task by any means). A minute or so later, a friend of mine (Francois who is running the half) comes up behind me and notifies me that a bunch of my chews fell out of my shorts awhile back. I reach to my pocket and discover it is completely empty. I won't lie, at this point (less than 5K into the race), I consider throwing in the towel. I'm annoyed, angry and feeling somewhat helpless.<br />
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I keep running and find myself mostly alone. Mile 3 goes by and I'm surprised to see I am exactly on (6:00) pace. Mile 2 simply must have been off. I'm feeling pretty good now (the wind is still at our backs) and I also see a number of my teammates not too far ahead. Croker is clearly way ahead and for some reason is running in the middle of the road Haha Jake and Lovisek are running together with a large group. I tell myself that if I started in the proper corral, I would be running with them right now. Surprisingly, Darren is closest to me, running alone and seems to be struggling. I keep my pace steady and catch him at mile 5. I ask if everything is alright. A side stitch seems to be the cause of his unexpectedly slow start. Miles 6 and 7 takes us through the heart of the city. I can't help but notice that all the people lining the streets are there to cheer on someone who isn't me. It's almost as if I didn't exist at all. I wonder how long they have to wait before they'll see their runner (for the 5 or 10 seconds it takes for them to run by). Mile 8 comes with the first of two significant climbs and not surprising I pass a bunch of people on my way up. I note how much I love running up hills. Mile 9 is downhill. I'm not so good at that. The next hill comes in the 10th mile and it's even longer and more daunting than the first. Again, I climb it with relative ease maintaining a near steady pace. As we approach the 10 mile marker I once again come up and run along side Darren. We exchange a few words but once again, he opts against my company and leaves me in his dust (Don't worry I'm used to this). Mile 11 is again mostly downhill and heading toward mile 12 the wind in finally at our back (temporarily at least). At this point I note that Jake and Peter, running together, are not too far ahead. While not picking up my pace on purpose, I catch up to them around mile 12 (done in 1:12 bang on) and for the first time today, I am glad to be running with a group. <br />
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As we approach mile 13, I begin to anticipate a majority of the guys running just ahead or behind us will make their way to the finish of the half. However, much to my surprise we almost all veer left and continue on the marathon course. At least that means there will be people to chase! Mile 13 goes by and the clock reads 1:18. I remind my little group we are exactly on (my intended) pace. Unfortunately for the next (long) while, the course is set to follow Kelly Drive all the way to the final turnaround point at 20 miles or so. This means we will be running more or less into a stiff and unrelenting headwind. <br />
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I maintain my place near the front of the pack consisting of myself, Jake, Peter and two or three others. Although I know I should fall back and draft once in awhile, I am stubborn and want to keep us right on pace (I also really like to see my feet at all times). We continue to click off 6 minute miles at 14, 15, 16 and 17. Just after 17M, we make a left turn over a bridge and momentarily get a break from the wind. A short out-and-back later however and we're right back to facing the somewhat infuriating NW-ish wind. It's also around this point that our little group once again catches up to our old pal Darren (for me, the third time today). Seeing him struggle to keep pace, I insist he tuck in and draft off our group. After some resistance, he finally falls in line and moves to the back of the group. A part of me thinks that's the last I/we will see of him today.<br />
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Mile 18 and 19 slowly pass by. We're still right on pace but it's now starting to feel harder. Having taken no fuel up to this point (other than a half-assed attempt at a terrible tasting gel around 19K), I begin to worry that I am indeed running out of gas. My mind sets itself on reaching the turnaround point and finally being done with the nasty wind. When we finally reach it (still running as a group), the relief at no longer running into the wind is quickly replaced with sadness as Peter almost immediately makes a move and runs off ahead. Without any word of warning, Jake follows suit and in a matter of minutes I am suddenly running entirely alone. I was really going to miss those guys. To make matters worse, I reached the 20M marker only to see that I am no longer on (6:00/M) pace. Things are slowly going south and I still have 10K to go. The real "race" has only just begun.<br />
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I came into this race confident I could run 2:37. To be perfectly honest, I was certain I would do it. Hell, I even convinced myself it would be easy. I knew I wasn't the fastest guy in my group and my training had been admittedly inconsistent but after running seven marathons, the last six of which were well under 2:40, doing that again was the least of what I came here to do. I had imagined much more from myself today.<br />
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And yet with fives miles still to go, some of them downhill and with wind at my back, I found myself not so much hitting the wall as running on a dangerously low and insufficient amount of fumes. I shouldn't have been surprised but around 22 miles, I became aware of someone closing in behind me. Closing fast. It would be the first person to pass me in what seemed the whole race. I turned to see him go by. Completely to my surprise it was Darren. After catching and passing him three times in the previous 35K, he got the last laugh. I still can't fathom how he did it but somehow he had fought back from what seemed certain death and was now flying ahead of me and into the distance. I was able to watch as he slowly but surely got closer and closer to Jake off in the distance. Only later would I learn of their epic battle for the finish.<br />
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I passed mile 23 and knew there was just over 5K to go. I tried to avoid it but the mental math told me that even running under 2:40 was becoming less and less likely. As much as I tried, there was nothing I could do. I had nothing left to give.<br />
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Passing mile 24 meant 3K or so remaining. This is where I think I remember seeing Dave Clark. I felt bad that I didn't have a smile or something sarcastic to say. <br />
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Finally mile 25. The final full mile. The finish was not far away now. I wanted to give everything I had left but seemed to come up tragically short. And why was I again running into the wind?<br />
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Mile 26. A downhill finish. Crowds that I could neither see nor hear at this point indicated that I was not far from that glorious moment when I could finally stop moving. 2:37:2X. I had 90 seconds. How far was 0.2 miles? I still didn't know if I would make it. My hands and legs suddenly began to go numb. The prickly "pins and needles-like" feeling moved toward the centre of my body. I wondered if something terrible was about to happen. I don't think I would mind if it did. I also felt as if I was moving faster again but wasn't sure. Finally I could see the finish line. I looked toward the clock but it was too blurry. A few more agonizing metres. A few more seconds. Then I saw it. 2:39:3X. It wasn't far now. I was going to do it. I was going to get under. It was going to be okay.<br />
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I missed by goal by about two minutes. That really doesn't matter now. There will be another race. Another opportunity. Another reason to run and train. Perhaps this is taking the easy way out, but for the first time in eight attempts, I really didn't care about my result. Instead I was far more happy and excited to hear just how well my friends and teammates had done. Croker ran 2:34! Lovisek stayed right on pace and ran 2:37. Jake and Darren had fought til the end and came within seconds of one another, 2:38 each. Eric Bang, a Black Lung by association broke 2:30, not that there was any doubt of it. Incredible stuff this. Later I would learn that Doyle was just a minute behind me. He would have got me if the race were a bit longer. Lockwood ran 2:45 for a PB. Cameron took almost 10 minutes off his previous best running 2:49. Simion missed his by less than 15 seconds; 2:51. Landry PBed with 2:53. Campbell struggled, was forced to walk at times but still managed a 2:56. Not bad for a 55 year old! Kelly and Anne came in more or less together in 3:06. Kelly missed her best time by seconds and for Anne, it was her first 42.2...at age 50! There were others we knew running as well: Brittany, 2:47; Laura, 2:58; Gina, 3:01 as well as many others. The Toronto running community was well represented on this day. Everyone will have a story. <br />
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Increasing cold and on the verge of total leg cramps, I stumbled back to the Airbnb, alone and somewhat emotional. In a few hours I would feel totally fine again, aided by burgers and a few too many beers. We would celebrate and share our stories all day Sunday.<br />
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Monday was another beautiful day which was good for driving (aside from the blizzard in Buffalo. The 10 or so hours it took to get home seemed like nothing compared to the 2:39:37 from the day before. Still though, I was exhausted.<br />
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On Tuesday morning I returned to work, was congratulated by my colleagues and chatted briefly about the race. I began going through the pile of emails that had accumulated after a four-day weekend. After getting about half-way through I took a second to "check in" on social media. The first thing I saw was a message from Hidds: "Sorry to pass on this news. Anthony passed in the early hours this morning..." That's as far as I got before I lost control and broke down.<br />
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I'm not really sure how to end this blog. Most of you will have stopped reading by now...<br />
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Without trying to sound profound or pretend to know what I'm talking about, running and racing is something I do for myself. It's selfish, stupid and silly at times and also really strenuous and stressful. But it's also something I honestly feel that I need and couldn't live without. It's become part of who I am, Running is also something I choose to do with others and is truly better with others. Without them, it just wouldn't be the same. It certainly wouldn't be as worthwhile. A race is only a race when there's competition. In many ways, I am the person I am today because of the people I have and have had in my life. My life is better because of each and every one of them and because of the time we spend together and the memories made. The Black Lungs are my family. Davey was part of that family. He left us too soon. We're sure as hell gunna miss him.Anonymousnoreply@blogger.com4tag:blogger.com,1999:blog-2672155334291329009.post-24920609655952464082015-05-05T12:55:00.000-04:002015-05-07T15:52:05.345-04:00#143 Steel City Satisfaction<b><span style="font-family: inherit;"><a href="http://www.thepittsburghmarathon.com/default">Pittsburgh Marathon</a> Race Recap</span></b><br />
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Sometimes the best races we run are not necessarily our fastest. This was absolutely true of my experience Sunday at the Pittsburgh Marathon running <a href="http://results.xacte.com/?mid=79">2:37:23</a>. </span><br />
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All things considered, I can confidently say that this effort and outcome were the 100% best I could have accomplished and there are few things in life as truly satisfying as that.</span><br />
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Like any marathon, this one had it's fair share of ups and downs, quite literally in fact. The Pittsburgh course is without a doubt the toughest I have encountered and presented us with relentless rolling hills and a few significant climbs and descents. This made the course extremely engaging and interesting but also immensely challenging, both mentally and physically. </span><br />
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Oddly, it was the first 10K that felt the most uncomfortable and created the most doubt in my mind as to how the day would go. In a race as long as 42.2K, you shouldn't expect to feel good all or even most of the time. Inevitably things can and do go wrong. However, feeling off so early into the race was not at all expected and was honestly enough for me to even consider dropping out (a thought I'm sure most marathoners experience at least once every race). </span><br />
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Luckily however around 15K, I began feeling better, settled in at a comfortable effort and focused my attention on just getting to the half. This meant first having to tackle the course's most grueling climb which began abruptly at 18K and continued for another two, rising some 70m in that span. The halfway point came soon after and my time of 1:19:10 was almost exactly what I had set out to do, albeit was supposed to feel a lot better.</span><br />
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The next 10K, from the halfway mark to about 20M/32K, are always among the most mentally challenging in the entire race given how much of the race is still left and how far there is to go. The miles seemed to get longer which was seemingly made worse by a lack of fellow competitors, sparse crowds/support in most sections, the continuing and never ending undulating hills and a rising sun radiating down as I ran almost entirely alone.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-e0sBk1r_MaI/VUjo_hRe5fI/AAAAAAAABFk/X8N6Ruzs4Qc/s1600/RacingPitts.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: inherit;"><img border="0" height="640" src="http://2.bp.blogspot.com/-e0sBk1r_MaI/VUjo_hRe5fI/AAAAAAAABFk/X8N6Ruzs4Qc/s1600/RacingPitts.PNG" width="432" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">PROOF that I ran the race in Pittsburgh. Thanks MarathonFoto! #HeelStriker</span></td></tr>
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<span style="font-family: inherit;">With the arrival of 20 miles and only 10K left to go, I was still holding my mostly steady pace of 6:00 minute per mile and although it was definitely beginning to feel harder, I convinced myself that I was not really slowing down. A few more lonely and mostly downhill miles passed by and only after passing the 23 mile mark (37K) did I finally recognize and fully accept that I was going to achieve my goal. </span></div>
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The last 3 miles seemed to crawl by and the finish seemed still so far away. With just over a mile to go I entered the shaded and sparsely supported downtown core and was soon able to see a steady stream of half marathoners in the distance indicating the end was near. I wasn't able to show it, but I was never more happy all day than to see the familiar face of fellow Black Lung and today's top cheerleader Anne Bryne shouting my name and cheering me on with but a few hundred meters to go. </span><br />
<span style="font-family: inherit;"><br />A few long seconds later, I made the last turn, saw the finish and gave everything I had left to get there. I crossed the line only vaguely noting the time of 2:37 something and was immediately overcome with an overwhelming and emotional sense of relief, joy and satisfaction.</span><br />
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<a href="http://3.bp.blogspot.com/-gRD65SnZv5A/VUpmiCLWkmI/AAAAAAAABF0/eF1Q8O0cY_Y/s1600/CapturePittsResult.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="520" src="http://3.bp.blogspot.com/-gRD65SnZv5A/VUpmiCLWkmI/AAAAAAAABF0/eF1Q8O0cY_Y/s1600/CapturePittsResult.PNG" width="640" /></a></div>
<span style="font-family: inherit;"><br /></span><span style="font-family: inherit;">The result is not my personal best but it is the absolute best I could do on the day. It was my first marathon in over a year and followed my most significant injury/setback to date which required a slow and at times uncertain comeback. This result is the successful product of doing many things right: the training, the taper, the carb-loading and also getting and being mentally engaged at the moment. It also required setting realistic expectations, goals and having a solid race plan. I did all of this and was rewarded with the race and the result that I deserved. For that, I am entirely satisfied.</span><br />
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I cannot however take all the credit. I am truly very fortunate to have a partner that is so supportive and encouraging (in her own unique way) but mostly just tolerates my misplaced and stubborn commitment to running and training. A massive shout-out must also go to my club and teammates, the Black Lungs, who I was fortunate to chase around for a majority of the training cycle and who provide the endless support and motivation to keep me striving to be better.</span><br />
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Next up is a well deserved period of rest and recovery. Following that, I hope to focus on improving my speed over shorter (5 and 10K) distances before again emphasizing endurance for the fall marathon cycle where I do intend to PB.</span><br />
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A few fun facts and figures:</span><br />
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- <a href="https://www.strava.com/activities/297980560">Strava</a> and <a href="https://connect.garmin.com/activity/764972264">Garmin Connect</a> data for you real running and racing nerds (like me)! </span><br />
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<span style="font-family: inherit;">- For only the second time ever, I ran a slight (~1 minute) negative split: Half - 1:19:10; Finish - 2:37:23. </span>I've had my doubts it can be done, but with realistic goals, it does work!<br />
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- Like every marathon I've run, I attempted a completely new and untested fueling strategy. This time it was 2 packages of caffeinated Clif Shot Blocks (12 total): Two before then one every ~3K ending around 30K. Luckily it worked! No bonking and no hitting walls.</span><br />
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- 2:37:23 is both my fourth slowest but also fourth fastest effort over 42.2K (i.e my median marathon). It is also the sixth time I've run under 2:40 (technically under 2:38).</span><br />
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- I, along with many of my Black Lungs teammates, will be returning to Pennsylvania for the <a href="http://www.philadelphiamarathon.com/">Philadelphia Marathon</a> on November 22nd.</span>Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-38164835705832738082015-04-28T16:51:00.000-04:002015-04-28T16:52:38.290-04:00#142 Another kick of the canI haven't exactly tried to keep it a secret that I will be running the <a href="http://www.thepittsburghmarathon.com/default">Pittsburgh Marathon</a> this Sunday, May 3rd.<br />
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Am I ready? Mostly. Am I going to run fast? Maybe. Am I excited for the end of the marathon cycle? Absolutely!<br />
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Pittsburgh is said to be a great event overall with excellent organization, crowd support and which runs on a scenic but challenging course that includes several noteworthy hills.<br />
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This will be my seventh marathon but first in over a year (since <a href="http://danwayday.blogspot.ca/2014/04/125-when-you-try-your-best-but-you-dont.html">Boston 2014</a>). I don't exactly have a time goal in mind but honestly, will be a bit disappointed if I don't run around 2:40.<br />
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Despite what seemed like a long time recovering from last fall's hip/groin injury (and still occasionally being reminded of it), I was able to put in a fairly substantial <a href="http://www.dailymile.com/people/Dansway07#ref=tophd">training block</a> that included running over 2,100K since the start of the year as well as four 100 mile (161K) weeks, averaging almost 140K/week during the peak marathon build. My speed is certainly not where I'd like it to be or where it's been in the past, but my endurance should be and is hopefully enough to carry me through.<br />
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Given that I was training specifically for the <a href="http://www.runottawa.ca/races-and-events/tamarack-ottawa-race-weekend/">Ottawa Marathon</a> on May 24th, you might wonder why the change to Pittsburgh. Essentially it's because 1) after running relatively well at Around the Bay in late March, I felt that eight additional weeks of training was simply too much especially with my fitness finally coming around (peaking perhaps?) 2) Most of my Black Lungs teammates ran <a href="https://blacklungstoronto.wordpress.com/2015/04/21/boston-marathon-2015/">Boston</a> last Monday (where they were wicked fast) and are now in recovery mode. I wanted to mitigate the time between our respective races so we can be more or less on the same page when the fall cycle (Philadelphia) begins. Finally 3) I will be working non-stop at the #TORW2015 race expo from Thursday to Saturday which means long days on my feet and having to be mentally engaged almost constantly. This is both physically and mentally draining and a pretty legitimate excuse for a poor marathon performance if you ask me. I do however still plan to play some role in Ottawa on race day either pacing the full or half and will definitely be cheering on my Black Lungs teammates.<br />
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So ya, Pittsburgh in five days. Let's see how that goes.Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-30497740311402151632015-03-31T16:56:00.001-04:002015-04-01T10:42:58.133-04:00#141 Around the Bay Part IIThis past Sunday I ran <a href="http://bayrace.com/index.htm">Around the Bay</a> and as is often the case, I had another amazing experience!<br />
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It may not have been <a href="http://runningmagazine.ca/was-around-the-bay-really-30k/">exactly 30K</a> (my Garmin showed <a href="https://connect.garmin.com/activity/732821312">29.8K</a> and my GPS splits seem to make a lot more sense than the ones on Sportstats), but it was still a great race and I am thrilled with my result.<br />
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My official time was <a href="http://www.sportstats.ca/display-results.xhtml?raceid=25227">1:48:24</a> which placed me 35th overall and 19th in my age group. This was well off the 1:45:43 (for 16th and 6th) I ran in 2013 but was also on a much different course and in a much different state of fitness (one that is fortunately improving each and every day).<br />
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Weather and conditions were good again this year with clear skies and cool temperatures. It wasn't quite as cool/cold as I had expected and I momentarily considered stripping down and out of my tights (I had shorts underneath!) as I stood on the start line with mere seconds to go, but ultimately feel it was the right choice once I rolled up my sleeves and ditched the hat and gloves.<br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-Xo_ZdHUO9s4/VRwDb6n_GOI/AAAAAAAABEo/Y5sODLO6_AM/s1600/ATBMap2015.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-Xo_ZdHUO9s4/VRwDb6n_GOI/AAAAAAAABEo/Y5sODLO6_AM/s1600/ATBMap2015.PNG" height="250" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The 2015 Around the Bay (30K?) course map.</td></tr>
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As for the race itself, the first 10K have been made substantially harder given the rolling hills along Burlington Street and the less than inspiring scenery (and smells) of Hamilton's industrial district.<br />
10K split: 36:20. The course then flattens out and follows the peaceful but often lonely Beaches Boulevard, passing the halfway mark and entering into Burlington. 15K split: 54:15.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-evq9KQ4i36k/VRsJDQUAnyI/AAAAAAAABEY/NrYHXiYvMKY/s1600/ATB15KwDP.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-evq9KQ4i36k/VRsJDQUAnyI/AAAAAAAABEY/NrYHXiYvMKY/s1600/ATB15KwDP.PNG" height="400" width="271" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running just ahead of women's winner Dayna Pidhoresky around the 15K mark.</td></tr>
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My favourite part of the course has always been the rolling hills and pastoral scenery along North Shore Boulevard which starts around 18K. The combination of cheering crowds, long lonely stretches and constantly changing elevation really make for a memorable experience. 20K split: 1:12:10. A slight headwind made this section seem slower and harder this year, but I was still able to maintain a steady pace, felt strong on the hills and even improved my placing during these final 10K.<br />
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I for one was very sorry to see this year's course bypass the flying downhill along Spring Gardens Road that was followed immediately by the torturous climb up Valley Inn Road. Instead we simply followed Plains Road West to York Boulevard which presented a gradual but grinding climb with a self-defeating headwind until about the 27K mark and an encounter with the infamous ATB Grim Reaper (Tim; who this year suggested to me that: <i>"It's time to give up running"</i>). As the course slopes down towards the finish, I picked up my pace only slightly but was nonetheless able to finish feeling strong and entirely satisfied with my time.<br />
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Another successful run Around the Bay and an incredible experience to match! Congrats to my fellow Black Lungs who were there to run, race and pace with excellent results. Onwards to Ottawa.Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-70472991967696286662015-03-25T14:12:00.001-04:002015-03-25T15:38:13.619-04:00#140 Around the Bay<div dir="ltr" id="yiv5927857529yui_3_16_0_1_1427201649793_85331" style="font-family: HelveticaNeue-Light, 'Helvetica Neue Light', 'Helvetica Neue', Helvetica, Arial, 'Lucida Grande', sans-serif; font-size: 13px;">
<span style="font-family: Verdana, sans-serif; font-size: large;">An update: 8 weeks to go!</span></div>
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<span style="font-family: Verdana, sans-serif;">This Sunday (March 29th) marks eight weeks until the </span><a href="http://www.runottawa.ca/races-and-events/tamarack-ottawa-race-weekend/scotiabank-ottawa-marathon/" style="font-family: Verdana, sans-serif;">Scotiabank Ottawa Marathon</a><span style="font-family: Verdana, sans-serif;"> on May 24th, the race I'm currently training for. </span><br />
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<span style="font-family: Verdana, sans-serif;">Sunday is also the date of this year's historic, and one of my all-time favourite races, </span><a href="http://bayrace.com/index.htm" style="font-family: Verdana, sans-serif;">Around the Bay</a><span style="font-family: Verdana, sans-serif;"> 30K in Hamilton, Ont.</span></div>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-AC89Vy7RbUA/VRL5Ec-EenI/AAAAAAAABEA/NLWz7EmmVTo/s1600/ATBFinish.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="http://1.bp.blogspot.com/-AC89Vy7RbUA/VRL5Ec-EenI/AAAAAAAABEA/NLWz7EmmVTo/s1600/ATBFinish.jpg" height="400" width="266" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana, sans-serif;">ATB 2013 in which I ran 1:45:45 (my best ever race result).</span></td></tr>
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<span style="font-family: Verdana, sans-serif;">As we head into spring and with weather and conditions set to improve, I'm happy to say that I survived another long, cold winter and have been logging consistent mileage and completing quality workouts for the past 12 weeks. Congrats to anyone who gutted it out and ran/trained in Ontario this winter. There were times I wondered whether it would ever end.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">The good news aside, I am still far from the shape I have been in the past two years, in which I was probably at peak fitness and running my best times. As such, I am having reservations about lining up on Sunday not really knowing how the race will go or how I will do. Regardless, as always I am hoping to give it my (near) 100 per cent and see what I am able to do in a longer event, which I've convinced myself is my 'specialty.'</span><br />
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<span style="font-family: Verdana, sans-serif;">ATB will also be a big day for the Black Lungs, many of whom are running and racing as a tune-up before Boston. It will be great to see how the group does and many impressive results are expected.</span></div>
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<span style="font-family: Verdana, sans-serif;">As many already know, I continue to deal with a seemingly unchanging and everlasting hip injury that has prevented me from running and training to my full potential. Over the past four months I have run far too many miles in some degree of discomfort and have often had to ask myself why I continue to train through the pain. </span></div>
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<span style="font-family: Verdana, sans-serif;">The short and simple answer is that it's really not that serious. Really, it's not! Just a really stubborn and chronically inflamed hip flexor and some weak and failing glutes to go with it. I'm certainly not convinced that taking time off would solve the problem which is why I've chosen to continue to run and train.</span><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-I87mrwOrsP4/VRL5tocQe-I/AAAAAAAABEI/Yx4joeghaRw/s1600/BlinchBLTFamilyDay.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="http://4.bp.blogspot.com/-I87mrwOrsP4/VRL5tocQe-I/AAAAAAAABEI/Yx4joeghaRw/s1600/BlinchBLTFamilyDay.PNG" height="400" width="398" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana, sans-serif;">A cold winter run with the Black Lungs. Photo: Mark Blinch</span></td></tr>
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<span style="font-family: Verdana, sans-serif;">The longer and far more complicated answer is that I honestly believe I'm much better off (mentally more so than physically) running, even if some of it is uncomfortable. One simply cannot discount the tremendous value that running has for (my) mental health and well-being as well as the social benefits that come with being a part and belonging to a supportive and close-knit group (that being the Lungs).</span></div>
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<span style="font-family: Verdana, sans-serif;">As such, my training will continue on and hopefully even improve over the next weeks and months. The result of ATB will definitely help determine how to proceed from here, including the overall volume and intensity of subsequent training. After ATB, I've still got the Yonge Street 10K (April 19th) and the Goodlife Half (May 3rd) to look forward to before racing in Ottawa. </span><br />
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<span style="font-family: Verdana, sans-serif;">Unlike in the past, I have no set goals or times to aim for, but am instead, focused on enjoying the journey, sharing/celebrating with others and taking part in what is sure to be an incredible experience on race weekend #TORW2015.</span></div>
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<span style="font-family: Verdana, sans-serif;">Thanks as always for reading and all the best with your own running, training and racing! </span></div>
Anonymousnoreply@blogger.com1tag:blogger.com,1999:blog-2672155334291329009.post-12338435755594682462015-03-05T11:08:00.003-05:002015-03-05T12:56:42.671-05:00#139 The Not So Simple Thing<div dir="ltr" id="yiv9359789257yui_3_16_0_1_1425563446746_11862" style="font-size: 13px;">
<span style="font-family: Verdana, sans-serif;">Recently I <a href="http://danwayday.blogspot.ca/2015/02/138-simplest-thing.html">wrote a post</a> where I highlighted a few (okay, a lot) of the tips, advice and rules I believe are essential to successful running and racing.</span></div>
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<span style="font-family: Verdana, sans-serif;">However, I took some slack (mostly and deservedly from my coach) for a massive oversight among the things I mention. And in light of my current situation in which I struggle daily with a stubborn, stiff and sticky hip/groin, I would like to make an important addition to my list and fittingly, provide it with its very own post. This "Golden Rule" being:</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>Stay healthy!</b></span></div>
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<span style="font-family: Verdana, sans-serif;">You can't run, train or race if you're injured. And you really shouldn't run or race if you're in considerable pain and discomfort. Minor aches and pains are all part of the process but major injuries, chronic pain and and ongoing issues will ultimately derail your training and all but inhibit your ability to improve.</span></div>
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<span style="font-family: Verdana, sans-serif;">Staying healthy sounds simple but it's actually anything but. It takes a great deal of consideration for everything from what, when and how much you eat, to how well and often you sleep, to what you do every minute and every hour that you're not running and training. </span></div>
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<span style="font-family: Verdana, sans-serif;">Staying healthy means stretching, massaging, rolling and icing before and after each run. </span></div>
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<span style="font-family: Verdana, sans-serif;">It means staying well hydrated and eating the right foods at the right time in order to fuel and recover from your training. </span></div>
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<span style="font-family: Verdana, sans-serif;">It means seeing specialists (physios, chiros, sports docs, etc.) when you don't know what's wrong or need additional help getting back on track.</span></div>
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<span style="font-family: Verdana, sans-serif;">It means being educated and informed on the basic and not-so-basic aspects of running and training. </span></div>
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<span style="font-family: Verdana, sans-serif;">It means supplementing your running with cross-training, strengthening or no training at all. </span></div>
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<span style="font-family: Verdana, sans-serif;">It means developing a support team and learning from the experience of others.</span></div>
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<span style="font-family: Verdana, sans-serif;">It means taking time to rest and recover and realizing when you're pushing too hard. </span></div>
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<span style="font-family: Verdana, sans-serif;">It means recognizing and accepting your own individual strengths, weaknesses and limits and not letting your goals, ego or determination get the best of you. </span></div>
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<span style="font-family: Verdana, sans-serif;">Ultimately, staying healthy takes considerable time and energy, commitment and effort. And that's also why we often ignore it and take it for granted. Yet when we lose it, when it declines, or when we can't run or train as much as we want to, it immediately becomes our greatest and primary concern. It should always be our primary concern.</span></div>
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<span style="font-family: Verdana, sans-serif;">There is no simple way to stay healthy. There is no one thing we can do. I can't tell you how to stay healthy, but I insist you do everything possible to do it. It will be worth it. </span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-32479843759491068462015-02-23T13:34:00.001-05:002015-02-23T16:07:48.137-05:00#138 The Simplest Thing<div class="yiv9081849203" id="yiv9081849203yui_3_16_0_1_1424700556799_24702" style="font-size: 13px;">
<span style="font-family: Verdana, sans-serif;">I've been running, training and racing for several years now and during that time have achieved a relative degree of success. </span></div>
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<span style="font-family: Verdana, sans-serif;">I'm not a pro, nowhere near elite and very rarely win races, but having become a student of the sport and learned a great deal from others, I possess a specific set of skills, knowledge and experience on what it takes to run, train and race well and on how to improve. And because I often see and hear others giving, receiving and acting out bad advice and information, I'd like to share and impart with you what I feel it takes to be and become a better* runner.</span></div>
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<span style="font-family: Verdana, sans-serif;">Here then are a few (perhaps debatable) running, training and racing tips that I ascribe to and which I believe to be true:</span></div>
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<span style="font-family: Verdana, sans-serif;">1. Run more. Mileage matters most of all and less is rarely more. Rest and recovery are of course important but if, when and what you can, adding more mileage to your weekly, monthly and annual training will go the furthest in helping you to improve.</span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="font-size: 13px;">2. Consistency is king. Success in running is about the accumulation of training over weeks, months and even years. Becoming better takes time and small incremental improvements should be the ultimate goal. Staying healthy and injury-free is then of utmost importance and all actions should consider this outcome.</span></span><br />
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<span style="font-family: Verdana, sans-serif; font-size: 13px;">3. Speed is essential, but also overrated. I am not a fast runner. I suck at speed training. I do it of course and so should you, but running faster in practice does not necessary translate into automatic improvement. Running too fast on easy days is the number one thing that can hold you back from realizing your true potential. Specific runs, namely workouts and long runs, do require speed training in some form. Long intervals, hills, pick-ups/fartleks and track repeats all have their place in a successful training program. Know why, when and how to use them.</span></div>
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<span style="font-family: Verdana, sans-serif;">4. Know how you recover. Some believe that (passive) rest is best, but I am all about active recovery. After a 20+ mile run on Sunday, I get up on Monday morning and run 10 miles. I don't like taking days off and only do so when absolutely required (for injury or tapering). There are more ways to recover than running less and running more may in fact be the most effective.</span></div>
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<span style="font-family: Verdana, sans-serif;">5. Races are for racing. When I sign up for a race, I race it! I aim to give it my all and see where I'm at regardless of whether I like the outcome or not. Bad races do and will happen: they need too. But I don't make excuses for a poor performance or a bad race. Excuses don't serve anyone and are all too convenient to depend upon.</span></div>
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<span style="font-family: Verdana, sans-serif;">6. Mental training and the right attitude are key. Not only do I strive for consistency with training, I also actively train to be more mentally tough. I know where I'm at and train at my current ability (not the one I want to be)! I visualize success, reflect on past training, set ambitious but reasonable goals and can adapt and endure when things don't go to plan. Learn how to persevere and have perspective on yourself as a runner.</span></div>
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<span style="font-family: Verdana, sans-serif;">7. Don't be obsessive (about the little things). I am/can be neurotic about some aspects of training (you have to be), but generally I do not preoccupy myself with minor details. What I eat, when, how much sleep I get, what gear I use? Those are mostly insignificant to success. Know your body and do the things that work for you as often as you can.</span></div>
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<span style="font-family: Verdana, sans-serif;">8. Stuff is stuff and it doesn't make a (big) difference. As anyone does, I definitely have my favourites, but I also have no allegiance to any particular brand or product. There's no such things as a superior shoe, shirt or energy chew. Again, find what works for you.</span></div>
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<span style="font-family: Verdana, sans-serif;">9. You can't do it alone. Training with a group, a club, a team or even a training partner will provide accountability, support, and a shared experience. We often overvalue ourselves and our abilities, but running and training with others will put things in perspective and provide the much needed motivation and desire to endure, compete and improve.</span></div>
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<span style="font-family: Verdana, sans-serif;">10. You're only as good as your numbers. It's very easy to state grand goals, attempt tough workouts and retrospectively come up with excuses for why you failed, but if being a better runner is your ultimate aim, you have to do the work and perform when it counts. You are only as good as your last race and will only be remembered for your fastest one.</span></div>
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<span style="font-family: Verdana, sans-serif;">*An assumption/bias I always have is that being a better runner means running faster, farther and enjoying the process in a healthy and sustainable way.</span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-54465484263510730992015-02-09T10:39:00.000-05:002015-02-18T09:59:59.914-05:00#137 Yer Spring<div data-setdir="false" dir="ltr" id="yui_3_16_0_1_1423490179846_16611" style="font-family: HelveticaNeue-Light, 'Helvetica Neue Light', 'Helvetica Neue', Helvetica, Arial, 'Lucida Grande', sans-serif; font-size: 13px; margin-bottom: 0.1em; margin-top: 0.1em; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">There are now (only) 10 weeks to <a href="http://www.baa.org/races/boston-marathon.aspx">Boston</a> (the Marathon that is)...</span><br />
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<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">Which I am NOT running!!! But it's Boston (!) and a bunch of Black Lungs are going to crush it so I'm super excited nonetheless.</span></div>
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<span style="font-family: Verdana, sans-serif;">You know what I'm NOT excited about? </span></div>
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<span style="font-family: Verdana, sans-serif;">Winter! Which doesn't seem to want to end. More snow. More incredibly cold days. More horrendous running conditions... </span></div>
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<span style="font-family: Verdana, sans-serif;">[Not horrible skiing conditions however. Which is what I did yesterday for the first time EVER! And absolutely loved it! <a href="http://en.wikipedia.org/wiki/2018_Winter_Olympics">Pyeongchang 2018</a> here I come.]</span></div>
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<span style="font-family: Verdana, sans-serif;">So what do you do when the conditions outside suck but you still gotta run, when there's snow and ice everywhere and your hip flexor is still not 100 per cent?</span></div>
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<span style="font-family: Verdana, sans-serif;">You run on the <a href="http://runningmagazine.ca/10-mostly-serious-rules-treadmill-running/">treadmill</a>. </span></div>
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<span style="font-family: Verdana, sans-serif;">A LOT! </span></div>
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<span style="font-family: Verdana, sans-serif;">Like 120K in the past eight days A LOT including a 20M/32.2K long run! </span></div>
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<span style="font-family: Verdana, sans-serif;">Am I a hero? </span></div>
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<span style="font-family: Verdana, sans-serif;">Absolutely not! </span></div>
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<span style="font-family: Verdana, sans-serif;">I'm actually a giant wimp, but I've learned to love (?) my miles on the mill and am finally feeling healthy and almost completely over my hip injury (knock on wood). </span></div>
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<span style="font-family: Verdana, sans-serif;">Now averaging almost 120K for the past four weeks, I am (slowly) getting fit and fast again. I'm ready to rock some spring training and tune-up races along the way. Next up is the <a href="http://www.chillyhalfmarathon.ca/site-chilly/Chilly_Half.html">Chilly Half</a> on March 1st. Then it's <a href="http://bayrace.com/">Around the Bay</a> 30K four weeks later (which won't be the same without the wicked hill at the end). After that it's the <a href="http://www.canadarunningseries.com/toronto10k/index.htm">Toronto Yonge Street 10K</a> and then, still some 15 weeks away, my goal race, the <a href="http://www.runottawa.ca/races-and-events/tamarack-ottawa-race-weekend/scotiabank-ottawa-marathon/">Ottawa Marathon</a>, part of #TORW2015. </span></div>
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<span style="font-family: Verdana, sans-serif;">There are still many miles to run and tonnes of training to do, but for the first time in over half a year, I am feeling confident in my health and my fitness. And with the help of the Lungs and hopefully some better weather, I am really looking forward to what lies ahead...</span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-14801264885639142382014-12-29T13:47:00.000-05:002015-02-24T10:06:24.668-05:00#136 Reason to Think Aloud<div dir="ltr" id="yiv9532936998yui_3_16_0_1_1419948007240_11030">
<span style="font-family: HelveticaNeue-Light, Helvetica Neue Light, Helvetica Neue, Helvetica, Arial, Lucida Grande, sans-serif;"><span style="font-family: Verdana, sans-serif; font-size: 13px;">2014 - My year in review</span></span></div>
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<span style="font-family: Verdana, sans-serif;">I could probably sum up the past year in a few short words, most fittingly: Not Running Sucks! But a more complete and detailed analysis is perhaps warranted. Here then, is my (mostly running-related) year in review.</span></div>
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<span style="font-family: Verdana, sans-serif;">The Good.</span></div>
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<span style="font-family: Verdana, sans-serif;">Because my life isn't 100% running, I am extremely excited to be engaged to my amazing fiance Melinda. This happened in mid-August and just a few days later, we embarked on what turned out to be an incredible trip to British Columbia and two weeks of sensational scenery, crazy-awesome amounts of craft beer and fun-filled times with friends and family. Not running is perfectly fine (sometimes) and there are plenty of other amazing things in my life that matter so much more than training and racing. This was the year I finally realized that!</span><br />
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<span style="font-family: Verdana, sans-serif;">That said, I do happen to enjoy running on occasion and the first half of 2014 was not too bad in that regard. I had some memorable races early in the season including small PBs at Robbie Burns 8K and the Chilly Half. My racing streak at Around the Bay 30K, my unofficial favourite event on the calender, stretched to five years and was another amazing experience even though I fell about a minute short of my goal. Then, just a short time later, the 2014 Boston Marathon would forever become a race to remember, especially given what happened the year before. Despite some reservations, I think most would agree that we were simply amazed and impressed by the overwhelming amount of support and celebration of and for the Boston community, the running community and the event itself. And although I once again fell short of my time goal (sub 2:34), I will be forever grateful to have had the opportunity to run this edition of the race and show my own support and appreciation of the event. </span></div>
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<span style="font-family: Verdana, sans-serif;">My only other notable race experience of 2014 was another trip to Cape Breton in May to run the Cabot Trail Relay Race with the Black Lungs. Our team finished second overall (no surprises there) for the third straight year which is all the more impressive given the circumstances (we only had 9 runners). I ran two legs including the infamous Leg 4 (Cape Smokey) and was very pleased with my performance (second place) given an unstable and unpredictable hip flexor, which would pretty much be destroyed by the end of my second leg and signal my ultimate downfall.</span><br />
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<span style="font-family: Verdana, sans-serif;">The Bad.</span></div>
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<span style="font-family: Verdana, sans-serif;">I ran much less than I wanted to this year and I didn't come close to meeting most of my racing goals, which a year ago seemed very reasonable and attainable. I also end the year in a very precarious position. After a satisfying result at the Tannenbaum 10K (my first race in 5+ months) in early December, I was again afflicted with more hip and groin issues/pain which has put a stop to all running for the last few weeks of 2014. With no way of knowing whether I am indeed any better off than I was before, I begin 2015 with little confidence in my fitness or even my ability to run strong and healthy again in the short and long term. Having also taken steps to get healthy and work on my weaknesses, yet seeing little to no improvement, I now lack the motivation to want to train and race again. Needless to say, an uphill battles awaits.</span></div>
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<span style="font-family: Verdana, sans-serif;">The Ugly.</span></div>
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<span style="font-family: Verdana, sans-serif;">For the first time in almost three years, I finally took my turn on the injury-go-round when a suspected stress fracture to my pelvis forced me to miss two full months of running. This unfortunately took place during prime fall training time and after missing all of August and September and only slowing building back in October, I was in no shape to run the Scotiabank Toronto Waterfront Marathon and no where near where I had hoped to be in attempting to run a sub 2:30 marathon. And despite taking time off and coming back in a smart and sensible way, I am still in no place to run and train at my best and left wondering where to go from here.</span></div>
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<span style="font-family: Verdana, sans-serif;">The Awesome.</span></div>
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<span style="font-family: Verdana, sans-serif;">Running has provided me the tremendous opportunity to become a better person and to live the life I want for myself and to share it with others. It has afforded me many incredible and memorable experiences and made me so many treasured friends and connections along the way. It is certainly an important part of my life, but again, is only one part of it. I have much to look forward to in 2015 and many amazing people with whom to share it. As we tend to do this time of year, a new year brings the opportunity to celebrate our accomplishments and successes of the past, while considering and implementing the changes we want to make for ourselves, for others and for our world in the present and for the future. With the importance of persistence, perseverance and patience on my mind more so than ever, I leave you with some simple but powerful words of wisdom: If you can, when you can, how you can, just keep running (i.e. moving forward)! </span><br />
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-43310064066364617652014-12-17T10:01:00.001-05:002014-12-17T10:07:03.929-05:00#135 Killing the Blues<div dir="ltr" id="yiv1069620095yui_3_16_0_1_1418738942913_27256" style="font-family: HelveticaNeue-Light, 'Helvetica Neue Light', 'Helvetica Neue', Helvetica, Arial, 'Lucida Grande', sans-serif; font-size: 13px;">
<i><span style="font-family: Verdana, sans-serif;">"Leaves were falling, just like embers. In colors red and gold, they set us on fire. Burning just like a moonbeam in our eyes."</span></i></div>
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<span style="font-family: Verdana, sans-serif;">I'm not exactly sure what it is about December... The limited daylight and cold, dreary days? The upcoming holidays with busy schedules and consumerism? The arbitrary but ever-present pressures of a new year with all its hopes, dreams and aspirations? Whatever it is, I always find that December, for me, brings on a kind of year-end depression and heightened anxiety about what's to come.</span></div>
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<span style="font-family: Verdana, sans-serif;">Many <span style="font-family: "Calibri",sans-serif; font-size: 11.0pt; line-height: 107%; mso-ansi-language: EN-CA; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">–</span> even those very close to me <span style="font-family: "Calibri",sans-serif; font-size: 11.0pt; line-height: 107%; mso-ansi-language: EN-CA; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">–</span> will be surprised to hear that I have struggled <span style="font-family: "Calibri",sans-serif; font-size: 11.0pt; line-height: 107%; mso-ansi-language: EN-CA; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">–</span> and still do <span style="font-family: "Calibri",sans-serif; font-size: 11.0pt; line-height: 107%; mso-ansi-language: EN-CA; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">– </span>with mental health issues. Depression, anxiety, obsessive-compulsiveness and disordered eating. And while I have dealt successfully with most of these and am often able to control any relapses, I do still occasionally succumb to life's many and mounting stresses and fall back into deep and dark spaces.</span></div>
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<i><span style="font-family: Verdana, sans-serif;">"Now I am guilty of something, I hope you never do. Because there is nothing, Sadder than losing yourself in love."</span></i></div>
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<span style="font-family: Verdana, sans-serif;">Running to me has always been as much about maintaining positive mental health as it has about chasing fast times and PBs. Running was, has and is one of few 'aspects' of my life where I feel I have complete and constant control. No matter what life throws at me, a run will seemingly makes things better (if only for the time I am away). Running is the rock that provides a foundation and allows me to safely and confidently be me. It provides me with a valued and important identity, belonging to a group and working and contributing to both individual and shared goals and outcomes. It provides me with purpose. </span></div>
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<i><span style="font-family: Verdana, sans-serif;">"Now you asked me, just to leave you, To go out on my own. And get what I need to. You want me to find what I've already had."</span></i></div>
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<span style="font-family: Verdana, sans-serif;">Now, as I continue to struggle with an ongoing injury/issue and am prevented from training and performing at my best, I am in what seems a highly uncertain and unsafe place. I am lacking motivation that has always been there and failing to enjoy an activity I usually love. And while I continue to run for my own sanity, I know I may be preventing myself from healing and getting back to the place where I can train and improve again.</span></div>
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<span style="font-family: Verdana, sans-serif;">If there is one, the point I am hoping to make is that running and training, to me, is not as simple as "run or don't run". It's not always easy to stop, especially when you don't have too. </span></div>
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<span style="font-family: Verdana, sans-serif;">Just as good habits are sometimes hard to make, bad ones are hard to break... so what happens when what you're doing is a bit of both? We are told to "listen to the body" and "know your limits"... but what of what our heart and our head says? What do we do when the two are at odds?</span></div>
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Anonymousnoreply@blogger.com1tag:blogger.com,1999:blog-2672155334291329009.post-11325723499883839072014-12-05T09:30:00.000-05:002014-12-05T09:30:52.944-05:00#134 Big Parade<div data-setdir="false" dir="ltr" id="yui_3_16_0_1_1416491906632_60700" style="font-family: HelveticaNeue-Light, 'Helvetica Neue Light', 'Helvetica Neue', Helvetica, Arial, 'Lucida Grande', sans-serif; font-size: 13px; margin-bottom: 0.1em; margin-top: 0.1em; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Hey everybody. Long time huh!</span></div>
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<span style="font-family: Verdana, sans-serif;">2014 is now coming to a close but so too must my half-of-the-year hibernation. So here I am: I'm alive, I'm well (almost/kinda) and most importantly, I'm running and writing again!</span></div>
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<span style="font-family: Verdana, sans-serif;">Looking back on the past few months, it's been tough. After struggling with escalating pain for more than a month, I called it quits at the end of July and took two months completely off running. Then, after way too much time on a stationary bike, I was ready and rearing to return to the roads. I came back in early October, slowly and sensibly, and have been running ever since. Unfortunately I am still not 100 per cent and periodically plagued by an ongoing hip/groin issue — a literal pain in the ass —</span><span style="font-family: Verdana, sans-serif;"> that has hampered my comeback and limited (almost entirely) any quality/speed training.</span></div>
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<span style="font-family: Verdana, sans-serif;">My motivation also took a massive blow and "the drive, the spark, the desire" to keep training simply ceased to exist. I even began to wonder — </span><span style="font-family: Verdana, sans-serif;">and still sometimes do </span><span style="font-family: Verdana, sans-serif;">— </span><span style="font-family: Verdana, sans-serif;">whether I'll ever get back to the fit, fast and fun-loving runner that I was...</span></div>
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<span style="font-family: Verdana, sans-serif;">Luckily and at no better a time, I have found new inspiration and all the motivation a marathoner needs to get back at it and give everything I've got.</span></div>
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<span style="font-family: Verdana, sans-serif;">And what I have is a goal! </span></div>
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<span style="font-family: Verdana, sans-serif;">#TORW2015 <a href="http://www.runottawa.ca/races-and-events/tamarack-ottawa-race-weekend/">Tamarack Ottawa Race Weekend</a>: The largest, loudest and one of the greatest running events in the entire country. Not only is the Scotiabank Ottawa Marathon a fantastic and FAST course through the heart of our nation's beautiful capital, but it is also one of the best organized, supported and executed events around, meaning I'll have nothing to worry about other than training my legs to run fast for 42.2K. The <a href="http://www.runottawa.ca/races-and-events/tamarack-ottawa-race-weekend/ottawa-10k/">Ottawa 10K</a> is also the only IAAF gold-label event in the country, as well as the Canadian 10K Championship, which means it will attract a fast field of top athletes. Needless to say, #TORW2015 is set to be a stellar event.</span></div>
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<span style="font-family: Verdana, sans-serif;">Better still, I have been given the honour and privilege of being a part of '<a href="http://www.runottawa.ca/team-awesome/">Team Awesome</a>', a group of highly motivated and social media savvy — at least we think we are — individuals who will share all things running, training and racing as we plan and prepare for the big day. Our aim is to inform and to inspire. To share our own 'wisdom' and experiences as well as connect with others who are also working and training for their own #TORW2015 goals and outcomes.</span></div>
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<span style="font-family: Verdana, sans-serif;">#TORW2015 takes place on May 23-24, 2015 which means we have plenty of time — and hopefully tolerable/runnable winter weather — to train and prepare. </span><br />
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<span style="font-family: Verdana, sans-serif;">Right now, I'm committed to getting 100 per cent healthy again which means strengthening my core and hips and ridding myself of this annoying issue. Luckily I can continue to do what I love and build a base of mostly easy, manageable mileage until I'm ready and able to increase the volume and intensity. As always, I also have my incredible club/crew, <a href="https://blacklungstoronto.wordpress.com/">Black Lungs Toronto</a>, to push and pull me through the training and perhaps/occasionally have some fun while doing so.</span></div>
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<span style="font-family: Verdana, sans-serif;">Thanks as always for following along and taking an interest in my journey. I am so excited to share my knowledge, my experience and my passion for something so simple — Left foot, right foot, repeat — yet so incredibly challenging and rewarding.</span></div>
Anonymousnoreply@blogger.com1tag:blogger.com,1999:blog-2672155334291329009.post-67306488229426211812014-10-09T11:00:00.001-04:002014-12-04T11:23:38.671-05:00#133 On expectation, anticipation and regret<div id="yui_3_16_0_1_1412858867052_9092" style="font-size: 13px; margin-bottom: 0.1em; margin-top: 0.1em; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">One year ago, I was the fittest and fastest I have ever been. Race day couldn't come soon enough and the flat and fast Chicago Marathon course made promises of a new and impressive personal best.</span></div>
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<span style="font-family: Verdana, sans-serif;">My training had gone precisely to plan. In the 12 weeks leading up to race day, I had run over 1,800K averaging over 150K a week including several big mileage weeks of 175+K. Four weeks out, I won the Milton Half-marathon in 1:13 flat which further suggested I was ready for a big result. Expectations were clearly established.</span></div>
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<span style="font-family: Verdana, sans-serif;">With two weeks to go, the taper presented some much needed time to rest and recover. It also presented time to reflect and assess, dream and aspire. How fast could I possibly go? Anticipation rose.</span></div>
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<span style="font-family: Verdana, sans-serif;">As race day approached, the excitement continued to grow. Race day finally came and greeted us with near ideal conditions. October 13th, 2013 was going to be a good day...</span></div>
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<span style="font-family: Verdana, sans-serif;">With nothing to lose and everything to gain, I lined up, the gun went off, and it began. I ran and raced through the streets of Chicago greeted and cheered by thousands of supporters. Early I felt good, later I felt great but then, as always, I just wanted it to be over... </span></div>
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<span style="font-family: Verdana, sans-serif;">And then it was! 38,800 participants completed the marathon that day. I was but one of them.</span></div>
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<span style="font-family: Verdana, sans-serif;">I crossed the line in 2:34:13. A personal best of some two and a half minutes. First came relief, satisfaction followed, celebrations, albeit brief, then reflection. Finally, regret and remorse.</span></div>
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<span style="font-family: Verdana, sans-serif;">One year later, returning from injury, barely running and with no thought of racing, I am so far removed from that day. Here, now, I can't help but wonder if I'll ever run that fast again.</span></div>
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<span style="font-family: Verdana, sans-serif;">Looking back to the days, weeks and months that led to that moment, I wish I would have enjoyed the process more and emphasized the outcome less.</span></div>
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<span style="font-family: Verdana, sans-serif;">The day before the race is the greatest day of all. There is excitement and expectation. Nervousness and fear. There are goals, dreams and aspirations. There is no regret, no remorse, no reflection. Only anticipation of what might be.</span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-77946837585049689732014-09-18T10:38:00.001-04:002014-12-04T11:22:12.496-05:00#132 In defense of the marathon<div class="separator" style="clear: both; text-align: center;">
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Why 42.2K is still the king of all distances.</div>
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This post is not empirical. It's purely opinion. Personal and passionate opinion based on experience and preference alone.</div>
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Recently, a number of people have spoken out against running the marathon. Deeming the legendary race as excessive, over-hyped and potentially even dangerous, some argue that running a marathon is no longer worthy of the praise and admiration it once was.</div>
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And I'll admit, they have a point!</div>
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The past decade has seen an unprecedented increase both in terms of the number of events offered — hundreds — as well as the number of finishers — millions — leading some to question whether simply completing a marathon is any longer an accomplishment worth bragging about. Indeed, it now seems that almost every runner you meet these days has no doubt dabbled in the marathon, with varying degrees of success.</div>
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The running of the marathon is said to have begun following the Legend of Pheidippides which arose from the Battle of Marathon in 490 B.C. More recently, it has been a regular part of the modern Olympics dating back to 1896 and since 1921 has adopted the standard distance of 42.195K (26 miles 385 yards).</div>
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As such it stands as a concrete and unchanging constant — a benchmark — by which to compare ourselves with all others, regardless of when or where we ran.</div>
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Given it's immense popularity, it's long since been established that completing a marathon can be done by almost anyone, anywhere, at any time. But what many fail to understand and accept, is that running a marathon well — to the best of our ability — it the true test of the distance, and what really makes it great.</div>
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Running and training for the marathon takes a tremendous amount of time and energy. It means running most days of the week — sometimes more than once — including long runs, hard workouts as well as countless easy runs to log essential time on our feet. It also requires significant sacrifice. Time that could be spent together with family and friends is now spent on the roads, tracks and trails, often in isolation, but always with a specific purpose. Needless to say, training for a marathon is not something to be taken casually.</div>
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There are no doubt people who sign up for a marathon with little idea as to what they're getting themselves into. Others are unable or unwilling to put in the time and energy needed to adequately prepare, which may lead to injury, frustration and a negative running experience. Many do just enough to do it once and never again. Some do them so often they lose track of how many they've run or the time it took to do so. Others move on to other distances, which may attract fewer competitors or require less time and energy.</div>
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People choose to run the marathon for many reasons. Whether for personal health and fitness, for charity and community or simply to say you did it, the act of participating and completing the distance is valuable in and of itself. </div>
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However, here I'll contest that running the marathon and aiming to do it well — the best you possibly can — is truly the best reason and motivation to run. To do it better than you have before and to push — and potentially exceed — your physical and mental limits. To strive to improve and be better than you were. To take on a task that is incredibly challenging and which requires great competence and skill. To risk almost certain failure and disappointment. To hope and dream to what may be.</div>
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The human body was not made to race 42.2K. Thirty maybe, even 35, but not 42.2. This is where many approach the dreaded wall, where the wheels fall off and seconds can begin to feel like an eternity. The last 10K is what really makes the marathon. Anything can happen in the final few kilometres. No one knows what is coming.</div>
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It's not about how you start the race. It's all about how you finish. And while finishing may be good enough for some, it is those who choose to push and test the limits of themselves over 42.2K — to enter the unknown and face the fear of failure — that truly know what makes the marathon the ultimate distance to race.<br />
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Personal note: To date I have completed (only) six marathons. My first in 2:49. My fastest in 2:34. My 'best' race was my second attempt, a 2:37 at the 2012 Goodlife Toronto Marathon. My goal is to one day run a sub 2:30 marathon. Far from elite, but better than average. I don't aim to the best. I aim to be MY best. </div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-34098280993852313362014-09-02T15:16:00.001-04:002014-09-02T15:19:32.711-04:00#131 Down but not out (but actually kinda both)<div id="yui_3_16_0_1_1409670305297_24995" style="font-size: 13px; margin-bottom: 0.1em; margin-top: 0.1em; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">This training up-date comes more as a down-and-out-date, which is also the first of such posts I've ever had to write.</span></div>
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<span style="font-family: Verdana, sans-serif;">I've never DNFed from a race I've started and I don't soon plan too. Unfortunately I also don't plan to start many races in the near future, which I'm sure will help maintain that trend.</span></div>
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<span style="font-family: Verdana, sans-serif;">To keep things brief and to the point: I'm injured. Like really injured. Like I only ran seven times and logged 75K in all of August injured! To put that in perspective, that's a fair bit less than the 31 days and 700+Ks I ran <a href="http://danwayday.blogspot.ca/2013/08/108-you-like-me-too-much.html">last August 2013</a>.</span></div>
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<span style="font-family: Verdana, sans-serif;">I'm still not 100% sure what it is, but our best guess is currently a pelvic stress fracture (thus my reference to a major and incessant pain in my ass) due to the dull, achy and non-localized pain in my right hip that has persisted for over a month and reduced my usually effortless speed walk to a lame and sluggish limp.</span></div>
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<span style="font-family: Verdana, sans-serif;">Needless to say, my fall racing plans have changed. I will no longer be running the upcoming 5K Canadian Championships at the B&O Yorkville Run this Sunday Sept. 7th, nor the Canada Army Run Half on Sept. 21st. Moreover, I will not be running my goal race of 2014, the <a href="http://www.torontowaterfrontmarathon.com/en/index.htm">Scotiabank Toronto Waterfront Marathon</a> on October 19th. As such, I won't be winning a case of beer from race director Alan Brookes for <a href="http://www.torontowaterfrontmarathon.com/blog/2014/08/42-for-24-by-dan-way/">beating his PB</a> (a tall order even if I was in top shape). I'm also very disappointed that I can't participate in the Scotiabank Media Challenge or do a better job in the <a href="https://secure.e2rm.com/registrant/FundraisingPage.aspx?registrationID=2494463&langPref=en-CA">Charity Challenge</a> where I was hoping to raise funds for Alzheimer's Toronto. All in all, this FALL cycle has been a bit of a F-A-I-L.</span></div>
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<span style="font-family: Verdana, sans-serif;">Not to anyone's surprise, I am extremely disappointed to be unable to run, to train and to race. I've already gone through mild to moderate (and a few more severe) phases of withdrawal and am desperately trying to fill the void that running seems to have filled for so long. That said, I am also very fortunate for being healthy and injury-free for so long, for belonging to an awesome crew, the Black Lungs, and for all that I've been able to accomplish in the past two years. I am also eager and excited to come back stronger and faster than ever and continue to achieve my running and training-related goals in 2015. Down but not out, always aiming to improve.</span></div>
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<span style="font-family: Verdana, sans-serif;">Until then, happy running and training to everyone and good luck in achieving your fall racing goals.</span></div>
Anonymousnoreply@blogger.com1tag:blogger.com,1999:blog-2672155334291329009.post-36448608460661825682014-08-06T12:20:00.000-04:002014-08-06T13:01:32.480-04:00#130 Stubborn Love<div class="" id="yiv4595135764yui_3_16_0_1_1407242906076_11475" style="font-size: 13px;">
<span class="" id="yui_3_16_0_1_1407242906076_54246" style="font-family: Verdana, sans-serif; font-size: 10pt;">Six days. </span></div>
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<span class="" style="font-family: Verdana, sans-serif; font-size: 10pt;">I haven't run in six days. </span></div>
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<span style="font-family: Verdana, sans-serif;">It's a different kind of streak and not one I'm at all happy with. It's now the longest consecutive period of time that I haven't run in the past two and a half years*! Tendinitis in early January and the Boston Marathon in 2013. Road2Hope Hamilton in 2012. All meant taking five days off running. Five days. Never six!</span></div>
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<span style="font-family: Verdana, sans-serif;">And given the persistent pain and noticeable limp in my right leg right now, it's a streak that could continue for some time.</span></div>
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<span style="font-family: Verdana, sans-serif;"><i>"But I still love her, I don't really care"</i></span></div>
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<span style="font-family: Verdana, sans-serif;">What's going on? </span></div>
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<span style="font-family: Verdana, sans-serif;">Unfortunately, I'm not really sure. What started as a hip flexor strain, minor and manageable, has become an all-encompassing hip/groin (and the whole right leg really) issue. It's quite literally a pain in my ass! And sure, I probably should not have kept running these past few weeks. Rather, I should have sought treatment much sooner and taken some time off. We runners are just so damn stubborn. Stupid even! </span></div>
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<span style="font-family: Verdana, sans-serif;"><i>"I can't be told, ah, ah, it can't be done"</i></span><br />
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<span style="font-family: Verdana, sans-serif;">So what?</span></div>
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<span style="font-family: Verdana, sans-serif;">Running is part of who I am. It's what I love to do. A day just isn't a day without a few easy miles on the MGT or a hard workout with the Lungs. It's about so much more than speed or fitness, competition or performance. It's about health and happiness, meaning and well-being, identity and belonging. And so, it's no wonder that I'm now feeling incredibly nervous, anxious, and excitable (irritable is probably the better word) without running. We really don't appreciate how much we need it until it's gone. Some call it an addiction. Right now, I tend to agree.</span></div>
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<span style="font-family: Verdana, sans-serif;"><i>"It's better to feel pain, than nothing at all"</i></span></div>
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<span style="font-family: Verdana, sans-serif;">What now?</span></div>
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<span style="font-family: Verdana, sans-serif;">Be assured, I am well aware that a running injury is relatively minor and not really a 'big deal'. Alas, the world ("my" world even) will not end!</span></div>
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<span style="font-family: Verdana, sans-serif;"><a href="http://www.torontowaterfrontmarathon.com/en/index.htm">STWM</a> is now less than 11 weeks away. My goal is to PB. To run fast. To run hard. To represent <a href="http://blacklungstoronto.wordpress.com/">the Lungs</a>. To <a href="https://secure.e2rm.com/registrant/FundraisingPage.aspx?registrationID=2494463&langPref=en-CA">raise some money</a> for Alzheimer's. To enjoy the experience. And also, t</span><span style="font-family: Verdana, sans-serif;">o </span><a href="http://www.torontowaterfrontmarathon.com/blog/2014/08/42-for-24-by-dan-way/" style="font-family: Verdana, sans-serif;">win beer</a><span style="font-family: Verdana, sans-serif;">. </span><span style="font-family: Verdana, sans-serif;">To do so, I'd like to be running some 100 miles a week in preparation, including 32K long runs and long interval speed sessions. Instead, I'm stuck spinning on a stationary bike for 40 minutes at a time (because that's all I can't handle). I'm also stretching and squatting. Massaging and manipulating. Rolling, advil-ing and icing. Seemingly, to no avail. Pre-hab is looking pretty good right now. Rehab, not so much.</span></div>
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<span style="font-family: Verdana, sans-serif;">I <i>could</i> call it quits. I <i>could</i> bail on my goals and the race altogether. I <i>could</i> take the easy way out and enjoy the time off. Tell myself I need (deserve?) a break. But why? How? There's still so much time. 73 days. Time to rest, reassess, recover and regain. I'm not giving up. I'm just taking a different road. The road less traveled (and less run) it would seem.</span></div>
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<span style="font-family: Verdana, sans-serif;">Right now, I'll take it day by day. Later, week by week. If I don't run at all for a few weeks, that shouldn't be a problem. If I can make it to September feeling good again, I'm convinced I'll still have a shot. My next races are set to be the B&O Yorkville 5K in early September and the Army Run (Half) in Ottawa later that month. If I can maintain my fitness (spinning til I'm spun out) and recover from the injury, I'm sure I can still run a respectable marathon.</span></div>
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<span style="font-family: Verdana, sans-serif;">Yes, I may need to modify my goals. I will definitely need to modify my plan. But I won't quit. Not now. Not yet. There's still time. There's always hope. And there's a whole lot I can still accomplish.</span></div>
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<span style="font-family: Verdana, sans-serif;"><i>"And I don't blame you dear for running like you did all these years"</i></span><br />
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<span style="font-family: Verdana, sans-serif;">We runners are so constantly looking forward. Setting new goals. Training for the next race. Rarely do we look back and reflect on how far we've come. What we've done. Instead of stressing about what we haven't yet done or possibly can't do, we should take the time to appreciate what we've been able to accomplish and the small successes along the way. Every step and every run is an important part of the journey. It all counts. </span></div>
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<i style="font-family: Verdana, sans-serif;">"Keep your head up, keep your love"</i><br />
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<span style="font-family: Verdana, sans-serif; font-size: x-small;">*Consistency is said to be key for distance running success. Dating back to Jan 1st, 2012, a span of 2.5 years (30 months), I have run just over 16,100K (10,000+M). In that time, I have taken (only) 75 days off running. That, I call consistency.</span></div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-54263711210123856292014-07-03T18:15:00.000-04:002014-07-07T11:05:51.050-04:00#129 Proud to be CanadianThis past weekend was indeed a long one!<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-YFxYrc1jO5s/U7XNAnPtAgI/AAAAAAAAA9Y/3MHoiVYQdOA/s1600/Pridestart14.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-YFxYrc1jO5s/U7XNAnPtAgI/AAAAAAAAA9Y/3MHoiVYQdOA/s1600/Pridestart14.jpg" height="480" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Start of the 2014 Pride and Remembrance Run 5K. Photo: John MacMillan</td></tr>
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It started on Saturday with the <a href="http://priderun.org/">Pride and Remembrance Run</a> 5K, which for me was the 4th straight year running the race (that's kind of a pun).<br />
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I've always enjoyed this race and this year was no different. In fact, with expectations of running (really) fast not really there, I was much less anxious and enjoyed the experience much more. I ended up racing pretty well and finished in 3rd place in a time of <a href="http://www.sportstats.ca/displayResults.xhtml?racecode=107247">16:27</a>. I followed my teammate Dave Clark for almost the entire race but just managed to draw even and move by him in the last hundred metres or so. More importantly however was that <a href="http://blacklungstoronto.wordpress.com/">Black Lungs Toronto</a> maintained top spot in the <a href="http://results.sportstats.ca/res2014/pride_and_remembrance_5K_team.htm">team category</a> competition. Congrats to all the Black Lungs who ran and came out to pace and support our crew!<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-oK_AkP7tIV0/U7XMNP3SnKI/AAAAAAAAA9M/nzG4J09toic/s1600/Pride5K.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-oK_AkP7tIV0/U7XMNP3SnKI/AAAAAAAAA9M/nzG4J09toic/s1600/Pride5K.jpg" height="480" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Black Lungs DC and DW being paced by DCL and MDF toward the Pride 5K finish. Photo: Kevin Gough</td></tr>
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Big shout out to the Pride organizers who took into account my and others suggestions about ensuring the race was an accurate 5K (it was!) and also by having two waves so that the faster runners in the field would not collide with the slower runners and walkers when doing the second loop of Queen's Park. The race is now much better for it!<br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-ts4hiSYEjxw/U7q21MX6YjI/AAAAAAAAA9o/bEbWy5LY27Q/s1600/Pride5KFinish.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-ts4hiSYEjxw/U7q21MX6YjI/AAAAAAAAA9o/bEbWy5LY27Q/s1600/Pride5KFinish.jpg" height="425" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sprinting for the finish. Photo: Alistair Munro</td></tr>
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Following the race and after watching the dramatic game between Brasil and Chile, the real fun started over at Casa Bryne Campbell (the CBC) who hosted another fantastic rooftop patio party in Cabbagetown. Much drinking and dancing were had by all (namely me), which made for a less than epic, albeit memorable, 21K run the next morning.<br />
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A short time later, I nervously watched as the Dutchies took on Mexico in the Round of 16. In the end, and despite a less than convincing first 60 minutes, they got the result they (probably) deserved but I was still sad to see Mexico bow out in the very last minutes due to a questionable foul and subsequent penalty kick. Onwards to the quarterfinals against the tournament's dark-horse, Costa Rica...<br />
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On Monday morning, Melinda and I drove to Ingersoll to spend some time with my family. I really can't say enough about how much I enjoy being at "home" and out of the big city (we left about the same time our utterly embarrassing and downright disgraceful 'mayor' Rob Ford was making his return to city hall). Among other things, we cruised around in a convertible, ate pancakes at Oma's, enjoyed a delicious BBQ at Barry and Shielas' and watched Jurassic Park on a big screen and under the stars.<br />
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To kick off my Canada Day celebrations on Tuesday, I made the short trip to Embro, ON for the <a href="http://embrohighlandgames.ca/">Highland Games</a> 10K Road Race. There we were met with somewhat contrasting conditions: overcast skies with gale-forced winds, yet warm temps and crippling humidity. The race began at 9 a.m. and it started off hot (in more ways than one). I ran the first K way to fast (chasing some hot-headed high-schoolers in the 5K) but quickly settled into a not uncomfortable pace and also found myself with a clear lead. The skies grew darker by the minute and right around 3K the first drops started to fall. Within seconds, a light rain had evolved into a outright downpour and it wasn't long before I was soaked from head to toe. I glanced at my watch to see 17:25 at the 5K mark and figured I might be able to hold on for another five and finish around 35min. The rain continued, and perhaps even intensified, for another few K before it stopped altogether around 8K. It was only then that I realized the winds, that again begin to howl and were hitting me hard and head-on. Those last 2K were a battle but I managed to hold on and cruise into the finish taking first place comfortably and dipping just under 35 (official time of 34:58).<br />
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<tr><td class="tr-caption" style="text-align: center;">Showing off my hardware and firm stare at the Embro Highland Games. Photo: Melinda C</td></tr>
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For my effort (a glorified tempo session), I took home a small trophy (very cool) and $75! Not a bad start to Canada Day. We (Melinda, Charlie as well as my folks and even some family) stuck around and took in some of the Highland Games festivities which included a tug-of-war contest, dog agility shows, sheep shearing, wool spinning and a bunch of fat guys throwing big rocks in a field. Oh, and the incessant sound of bag-pipes! Haha The Scottish... I truly enjoyed every minute.<br />
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Following this, it was much more eating and drinking to celebrate the holiday followed by a reluctant return to TO.<br />
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With those shorter races now over, the months of July and August will be primarily aimed at marathon training for STWM. This will mean a few more weeks of speed training before a big emphasis on endurance building. On July 13th, I'll do a "fun run" at The North Face Endurance Challenge Half, which is the same day that the Dutch should be crowned World Cup Champs!!! Lots to look forward to...Anonymousnoreply@blogger.com1tag:blogger.com,1999:blog-2672155334291329009.post-59675658642359827032014-06-24T17:20:00.000-04:002014-06-25T10:26:44.503-04:00#128 Comes and Goes (In Waves)<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-oiGqkSa3Vqg/U6nqnX8ogMI/AAAAAAAAA80/WVJkEiVUvnc/s1600/Ekiden14.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-oiGqkSa3Vqg/U6nqnX8ogMI/AAAAAAAAA80/WVJkEiVUvnc/s1600/Ekiden14.jpg" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Longest Day Ekiden Relay start. Friday June 20th. Leslie St. Spit. Photo: A Thuss.</td></tr>
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<span style="font-family: Verdana, sans-serif;">Before I begin, I'd just like to thank ALL the runners, volunteers and supporters who came out to make '<a href="https://www.facebook.com/pages/The-Longest-Day-Ekiden-Relay-Race/632440493438614?ref_type=bookmark">The Longest Day Ekiden Relay</a>' a success. It's great to see the Toronto running community come together and celebrate our collective commitment, competitive spirit and camaraderie. Complete results can be <a href="https://blacklungstoronto.files.wordpress.com/2014/06/ekiden-results.pdf">found here</a>.</span></div>
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<span style="font-family: Verdana, sans-serif;">#STWM Marathon Training Part I: A Need for Speed</span></div>
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<span style="font-family: Verdana, sans-serif;">Training for <a href="http://www.canadarunningseries.com/crs/index.htm">STWM</a> is now officially underway (technically it began several weeks ago with continued recovery and "base building") but before logging the big miles and hammering long intervals to prepare us for racing 42.2, Coach Campbell has us (<a href="http://blacklungstoronto.wordpress.com/">The Black Lungs</a>) do a four week "speed phase" with fewer Ks and faster (funner?) shorter intervals and hill workouts.</span></div>
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<span style="font-family: Verdana, sans-serif;">As an overview, our weekly mileage remains steady around 100-120K with a single speed session on Thursdays, a weekly long run (21-27K) on Sundays, and lots of easy and aerobic (i.e. auto-pilot) runs with occasional striders added to the end.</span></div>
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<span style="font-family: Verdana, sans-serif;">As an added "treat", many of the Lungs are also either running the <a href="http://priderun.org/">Pride 5K</a> this Saturday (that may or may not be exactly 5K, but </span><span style="font-family: Verdana, sans-serif;">which is nonetheless a fantastic event with great post-race refreshments</span><span style="font-family: Verdana, sans-serif;">) or the Canada Day 5K in Burlington a few days later. These efforts are meant to both test our current fitness and speed, as well as develop it further. It's also a great excuse to race a shorter summer race and enjoy the team aspect of running as a group. Of course, the post race beers and BBQ help quite a bit too!</span></div>
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<span style="font-family: Verdana, sans-serif;">From a more personal perspective, I am not in the best head space right now when it comes to running. I'm in a bit of a rut as I continue to deal with a right leg (hip, groin, not exactly sure what) issue that is manageable most of the time, but occasionally a pain in the ass (quite literally in fact). Add to this a more recent issue acclimatizing to the heat and humidity (combined with low iron levels) and I find myself more fatigued than I should be and unable to hit the paces I want too or run comfortably for very long. Luckily, it is 'early' in the build and I am very much hoping to "run through" these issues and arrive on the other side, better and faster than before.</span></div>
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<span style="font-family: Verdana, sans-serif;">This time last year things were looking very different as my training was going almost perfectly to plan. I was injury free and about to break 16 min in a 5K for the first (and to date, only) time. This I did at the Pride 5K (2013) where I ran 15:53, good for third overall and was over the moon. </span></div>
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<span style="font-family: Verdana, sans-serif;">Just today I wrote a <a href="http://runningmagazine.ca/perceptions-fuel-success/">short piece</a> for the (<a href="http://runningmagazine.ca/">Canadian Running</a>) magazine about our self-perceptions (of who we are now and who we want to be in the future) and how we can 'use' these to our benefit. A big impetus for that was where I'm currently at. As runners we are always looking forward and hoping to continue to improve. It is therefore very challenging (mentally more than anything) when weeks, months and perhaps years later, you are not only NOT moving forward, but feeling as if you're going in reverse.</span></div>
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<span style="font-family: Verdana, sans-serif;">I've never been one to use excuses for failure or sub-par performances, but rather pride myself on always remaining positive and taking control of my circumstances. Now more than ever, I must consider the long term goals I have set for myself (i.e. running well at STWM) and make the changes that will set me up for achieving them. That is likely to mean acknowledging and accepting this current setback and doing what is necessary to get through it.</span></div>
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<span style="font-family: Verdana, sans-serif;">We all struggle from time to time. Runners know and experience this perhaps more so than many others. It's how we respond to our struggles and overcome them that make us the better people and better runners we strive to be.</span></div>
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Anonymousnoreply@blogger.com1tag:blogger.com,1999:blog-2672155334291329009.post-12950265265860264352014-06-16T13:38:00.000-04:002014-06-16T13:59:05.901-04:00#127 Here we go again...<div class="yiv4476451634" id="yiv4476451634yui_3_16_0_18_1402317851440_16" style="font-size: 13px;">
<span style="font-family: Trebuchet MS, sans-serif;">Once again, it's time to start...</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Blogging that is! </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">You might have thought I was referring to running and training, but as many can attest, I simply never stop doing that!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">So where to begin?</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">How about with some recent race results?</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Last (last) Sunday (June the 8th), </span><span style="font-family: 'Trebuchet MS', sans-serif;">I ran the Bread and Honey 5K. It's a wonderful event and part of the Bread and Honey Festival in Streetsville, which is actually part of Mississauga. It's a mostly flat and fast (certified!) course in which I finished 7th overall in 16:30 (3:18/K) and even managed to have some fun chasing down and sprinting to the finish with my BLT training partner Darren Lee, who beat me by a hair (0.3 of a second) in the final few metres!</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">The result itself is far from my best, but almost exactly what I expected given the lack of speed training I've done recently (since Boston) due to a nagging and mostly annoying groin injury. It is however an honest and perfectly acceptable result that gives me a good gauge of my current fitness.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">Even more recently (like yesterday), I was in Winnipeg for the Manitoba Marathon. All day Friday and Saturday I was working the expo for <a href="http://runningmagazine.ca/">Canadian Running</a> and giving away copies of our <a href="https://www.facebook.com/canadianraceguide?ref_type=bookmark">Canadian Race Guide</a>. On Sunday, I then took part in the event by running the Half and just as I did the week before, I was spot on in predicting my finish time. On a cool and wet morning, on a perfectly flat course with excellent marshaling and descent crowd support, I managed to run a 1:15 flat which was also good for 4th place overall. Again, this is nowhere near a personal best, but still a good 'starting point' </span><span style="font-family: 'Trebuchet MS', sans-serif;">what with the real training for a fall marathon set to begin.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">And now with only 18 weeks to go, it's definitely a good time to 'start!' </span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">If you didn't know already, I'll be running the <a href="http://www.torontowaterfrontmarathon.com/en/index.htm">Scotiabank Toronto Waterfront Marathon</a> #STWM on Sunday October 19th. As the marquee event of the <a href="http://www.canadarunningseries.com/crs/index.htm">Canadian Running Series</a>, STWM is an exceptional running event in every aspect and I'm super excited to be part of it. This will be my seventh attempt at the marathon (42.2K) and was also my marathon debut back in 2011. As usual, I won't shy away from stating my goal of running a personal best (PB). At one time, I boldly claimed I would attempt to run sub 2:30... and believe me, I would absolutely LOVE to do that! But until I see evidence to support that goal, running a PB (i.e. faster than 2:34:13) will be my primary aim and the basis of my training. As extra incentive, I'll also win a case of beer from race director Alan Brookes if I manage to beat his personal best of 2:34:40. Game on!</span></div>
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<tr><td class="tr-caption" style="text-align: center;">Start of the 2012 #STWM. I'm in there somewhere!</td></tr>
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<span style="font-family: 'Trebuchet MS', sans-serif;">As you'll see over the next weeks and months, my training will be done with the continuous support of my amazing run crew, </span><a href="http://blacklungstoronto.wordpress.com/" style="font-family: 'Trebuchet MS', sans-serif;">Black Lungs Toronto</a><span style="font-family: 'Trebuchet MS', sans-serif;">. With a carefully crafted program and plenty of speedy teammates to chase around, I'm probably more excited for the daily and weekly grind of the training (the 'trial of miles') than the actual event itself. Always a fan of cliches, "it's not about the destination, but about the journey getting there..." And a journey it will be. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I'm also super excited to announce that for the first time ever, I will be running for a charity. Although the details are still being confirmed, I am looking forward to being a part of the <a href="http://www.alzheimertoronto.org/index.htm">Alzheimer's Toronto</a> team which aims to raise money and awareness for Alzheimer's Disease, a cause that is very near and dear to my heart (stay tuned for future blog posts on the topic). The Alzheimer's Society of Toronto (@AlzToronto) is an amazing local organization that supports those affected by the heart-breaking and debilitating illness and I would greatly appreciate your support for me, my team and my chosen charity. A fundraising page will be launched shortly, at which time, I'll direct you there in the event that you'd like to support us.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I'll leave it at that for now and encourage you to check back here for regular updates or follow me on Twitter <a href="https://twitter.com/DansWay07">@dansway07</a>. Until next time, thanks for reading and happy running!</span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-61040592545919636912014-05-28T10:29:00.000-04:002014-05-28T10:31:12.743-04:00#126 Cabot Trail Relay - Rule 18b: Have fun!<b>2014 <a href="http://cabottrailrelay.com/">Cabot Trail Relay</a> Race Recap</b><br />
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<a href="http://4.bp.blogspot.com/-OyUaKJa5FHA/U4Uqeh26ErI/AAAAAAAAA60/aMWGSdImKwg/s1600/BLTCabot.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-OyUaKJa5FHA/U4Uqeh26ErI/AAAAAAAAA60/aMWGSdImKwg/s1600/BLTCabot.jpg" height="147" width="400" /></a></div>
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Few events come close to what the annual Cabot Trail Relay has to offer. The 17-leg, 276K relay around the famous trail on Cape Breton, Nova Scotia, has without a doubt become my favourite running event of the entire calender year. 2014 was my fourth consecutive year at Cabot and this year's edition did not disappoint!<br />
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In case you're pressed for time, I'll spoil the surprise... <a href="http://blacklungstoronto.wordpress.com/">The Black Lungs</a> placed second overall for the third straight year and honestly, we're absolutely thrilled with that result. Our team was in dire straits this time around with only nine runners available to run the relay (we had 12 in 2012 and 14 in 2013) which is probably about the fewest a team would want and still compete. This meant that eight of our guys would need to run twice (i.e. double) while the last 'lucky' guy got leg 9 (the unofficial hardest leg of the relay).<br />
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After a busy day of travel, we rolled into Baddeck on Friday afternoon, checked into the <a href="http://www.highstreetinn.com/">best place in town</a>, and had our traditional "last supper" which included a few pints and a (re)new(ed) emphasis on having fun, (unofficially) dubbed rule #18b.<br />
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Saturday, we were up bright and early at 5 a.m., had time for a quick bite of breakfast, located the Romanian (who had crashed in the home of the Inn owners in a child's bedroom), and arrived in plenty of time at the race start for 7. Dan Kelly, a last-minute (and essential) addition to the team had us off to a perfect start on what was looking like a near-ideal day. 1:01 for 17K on Leg 1 and good for third.<br />
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The good times (and relentless hills) kept rolling with Peter on leg 2 (he ran well, but his wife 'humiliated' him by being 'only' 10 minutes behind) and a well-earned (and always entertaining) win for Simion on leg 3 (our third straight win on the leg).<br />
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It was then my turn to take us up and over Cape Smokey on the relay's longest leg (20K) and one of it's most challenging. Having been bothered with a rare groin/hip injury in the two weeks leading up to the event, I was more nervous than usual and really had no idea how/what I was about to do. But when the time came and we lined up at the start, I did as I always aim to do and simply went for it!<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-vO31pKhibDo/U4Xkxvu-LTI/AAAAAAAAA7M/m0QMK41YqPU/s1600/StartLeg4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-vO31pKhibDo/U4Xkxvu-LTI/AAAAAAAAA7M/m0QMK41YqPU/s1600/StartLeg4.jpg" height="400" width="340" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">All systems seemingly a go at the start of Leg 4. Photo: Mel C</td></tr>
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I began by cruising at a comfortable and controlled pace knowing that I had about 9K of rollers before the leg's signature climb up Smokey. After a kilometre or two with someone (a guy in a dress) nipping at my heels, I found myself alone in second place and knew this run was all about time. The Ks seemed to click off like clockwork and it wasn't long before I was dancing to the tune of '<a href="https://www.youtube.com/watch?v=y6Sxv-sUYtM">Happy</a>' at the water stop at the bottom of Smokey. The climb begins abruptly around 9K and it's a full 2K to the top. The first several hundred meters are probably the most steep and immediately reduced my pace to what felt like a crawl. The climb seemed endless and the desire to quit (or walk at least) crossed my mind several times. Yes, we all want to stop sometimes! The fact that we don't means everything!<br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-dUakCat73Ms/U4XpPpA8YbI/AAAAAAAAA7Y/qsn1h4N2quQ/s1600/climbingSmokey.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-dUakCat73Ms/U4XpPpA8YbI/AAAAAAAAA7Y/qsn1h4N2quQ/s1600/climbingSmokey.jpg" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Somehow managing a smile on Smokey. Photo: Mel C</td></tr>
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The top provides near instant relief and it's then another 9K of generous downhill to the finish. My legs responded right away and it wasn't long before the Ks were clicking off at what seemed a dangerously speedy pace (to which my groin was not impressed). There was one final 500m 'hump' to overcome just after 18K and then a fast, albeit more flat, K into the finish. Never one to focus on the watch, it was only upon seeing the finish line clock turn over from 1:11 to 1:12 that tipped me off to how well I had done. As I sprinted for the finish I was completely overcome with euphoric excitement and even managed a leaping fist-pump at the line. This leg (both the experience and the result) now top my list of all-time best running/racing experiences (just ahead of leg 10 in 2012)! For a complete overview of the leg, including an elevation profile, see my Garmin Connect <a href="http://connect.garmin.com/activity/507917016">details here</a>.<br />
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<tr><td style="text-align: center;"><a href="https://pbs.twimg.com/media/Boaa2C2CUAEX0oR.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://pbs.twimg.com/media/Boaa2C2CUAEX0oR.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Having some fun at the finish of leg 4. Photo: @therilesyouknow</td></tr>
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With little time to stop or slow down (and barely enough time to catch my breath), the relay continued at a fevered pace with Ross on leg 5, Doyle on 6, then Campbell on 7. With the daylight winding down, Davey took on leg 8 and pulled off another victory for the team (following in the footsteps of yours truly in 2013). We were now almost halfway done and all our eight doublers had completed their first of two legs.<br />
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Next up was Leg 9. Quite simply, leg 9 scares me. We call it the "career ender" for good reason. As of now, I still have no desire to take it on. It begins in daylight but ends in darkness. Over the course of 17.8K, I can only imagine what happens in the minds of those running it. Almost immediately, the leg climbs for almost 5K to the top of North Mountain. It continues with a few rollers on top before the screaming downhill back to the base (The smell of brake fluid haunts me to this day). And after all that, it's still another 5+K to the finish.<br />
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The man we chose to run (i.e. sacrifice) on this leg is 52 year old John Meijer, who first ran this relay back in the early 90's, some two decades ago! His race times may have slowed (slightly) from those days, but his drive and willingness to battle has not. I didn't know what to expect from John at Cabot. I didn't give him nearly enough credit. John ran 1:16 flat and finished 5th. I now have nothing but the utmost respect and admiration for John Meijer.<br />
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Following leg 9 the relay really changes. Everyone is exhausted. We are sore. It is colder now and completely dark. The desire to sleep largely wins out over any willingness to wait around and cheer on runners who can barely be seen. The night runners are most definitely under-appreciated at Cabot.<br />
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Leg 10 is all uphill. Dan Kelly likes to run uphill. With almost zero visibility (a thick fog had rolled in) and the real-risk of running into a moose, Dan ran up MacKenzie Mountain in 59:09 and finished second. Our late-addition had done it for us again. Dan Kelly is going to be an amazing distance runner!<br />
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Leg 11 is downhill. Some people call it 'easy'. I haven't done it myself but I am assured that running downhill in the middle of the night in total darkness is not easy! The two massive climbs in the leg's last few Ks also don't help. Peter ran leg 11 in 53 minutes finishing third. He collapsed at the finish. We couldn't have asked for more.<br />
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I don't remember much about leg 12. It's the one where most teams are more interested in getting to the Tim Hortons than paying much attention to the terrain. It's apparently quite beautiful (in the daylight) and flatter with only a few gentle rollers. I was set to do leg 13 so we dropped off Simion at the start, wished him luck and proceeded to drive the whole leg to the finish in Chéticamp (we too made the mandatory Timmies stop for coffee and a snack). We saw Simion about 61 minutes later when he finished in 4th. He too had done exactly what he had come here to do.<br />
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I ran leg 13 which started on the outskirts of Chéticamp at 2:10 a.m. It started off okay... It didn't end that way. I quickly moved into the lead and felt pretty good at the time. Sheri Piers was in hot pursuit for awhile but by 4 or 5K I knew she was well behind. I could tell because there were a surprising amount of supporters from other teams out there yelling my name. Hearing your name being called out from complete strangers in the middle of the night is incredibly uplifting. Thank you to all those strangers! My own team met me at 10K to provide a useful point of reference. It was now just over 6K to go. It was then that things began to fall apart. First my right Achilles became increasingly stiff. Then, out of nowhere, my quads began to ache, then pound, then scream. It was as if I had hit the top of Heartbreak Hill in Boston. Every step was agony and got worse with every passing moment. After surviving through a few very slow Ks, I managed one final fast one after seeing the all-important "1K to go" marker. I finished a full three minutes ahead of 2nd place but was broken for it (and still am). I was all too happy to be done my part in the relay. I had done the best I could. Leg 13 <a href="http://connect.garmin.com/activity/507917006">GPS data</a>.<br />
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Leg 14 is another long one. Almost 19.9K in total and the second longest in the relay. Ross was looking to finish off his part in the relay with a good run and did so in a big way. He looked comfortable and strong the entire leg. With daylight approaching and darkness in retreat, he overcame several competitors to finish in third place.<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-wcyxoB1bw50/U4XyiR4W67I/AAAAAAAAA78/4G1inV4dry4/s1600/RCatCabot.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-wcyxoB1bw50/U4XyiR4W67I/AAAAAAAAA78/4G1inV4dry4/s1600/RCatCabot.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The signature Robert Campbell stride on 16. Photo: Mel C</td></tr>
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Legs 15 and 16 signal the now near end to the relay. Shorter and 'easier' in comparison, both legs amount to about 15.4K. Both also feature a finish that include a place to pick-up some much desired 'real' food, including a cafe on 15 and free pancakes on 16. Doyle ran leg 15 and made it interesting right up to the finish where he managed to out-kick a Maine-iac and finish in second place. Rob then ran the penultimate leg and was determined not to get 'chicked' (as he had on leg 7). He ended up thirty seconds ahead of the female that he followed for much of the leg and finished fourth. Our relay veterans had also come through for the team.<br />
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It was now time for the final leg. The "glory leg" as it's known. The sad part is that it's also the only leg of the<br />
relay with no support. All teams are asked to make their way directly to Baddeck for the famous finish. This leaves the leg runners to fend for themselves as they make their way up and over Hunter's Mountain and then the gradual climb into Baddeck before the fast downhill finish. And so while we made our way back to the Inn to shower, change and "freshen up", Davey endured the loneliness of leg 17.<br />
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Just before 10 a.m. we made our way 'downtown' and assembled with the growing crowds that include both intrigued/confused locals and the 70 teams (and 1,100 runners) that invade the town and trail each year. The first runner came blazing in, followed by another, and then a few more. Before long, we saw him appear on the top of the hill and at the same time he seemed to pick up the pace as he came flying towards us. Taking it all in is hard to do given how quickly you can cover those final few hundred metres. But Davey did us all proud as he crossed the line and solidified our team of a third straight second place finish.<br />
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9 runners. 17 legs. 276K. 17:50:50 (3:52/K). Expectations shattered. As successful as we could have hoped. Happy. Oh, so happy.<br />
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A very short time later, my girlfriend Melinda who had assembled a wicked fast women's team, crossed the line to cap off their first place finish, taking the title from the Road Hags. Congratulations to the Hashing Hogtown Harriettes for their dominant performance (and for being so much fun). To the Maine-iacs for their always inspiring dominance. Also to the top mixed team, Cardio Arrest, for setting a new course record for their category. Since my first year here in 2011, the event continues to get more competitive and now features top-notch runners from across the country. I can't wait to (one-day) take on the Maine-iacs for the outright win!<br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-gRveArVNRNc/U4XkFhvtzCI/AAAAAAAAA7I/bhDfGCSCBeM/s1600/Teamphoto2nd.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-gRveArVNRNc/U4XkFhvtzCI/AAAAAAAAA7I/bhDfGCSCBeM/s1600/Teamphoto2nd.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Black Lungs. 2nd overall. 276K in 17:50:50. Photo: Mel C</td></tr>
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A recap of the event wouldn't be complete without mention of what happens AFTER the running of the race. The day continues with an amazing lobster dinner and awards ceremony which takes place around noon in the local arena. Then, a mandatory and much-needed nap session follows to (pretend to) prepare the body for the last leg, leg 18 at the Yacht Club. Here, the beer flows, the band plays, and some people even go swimming! Drunken dancing, a trip to Tom's pizza, an argument or two... It's all part of the adventure and what makes this entire weekend the highlight of my year.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-UOrzmv-QN7g/U4Xu2tWl8JI/AAAAAAAAA7o/MvVh4uaTZ1Y/s1600/YachtClub2014.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-UOrzmv-QN7g/U4Xu2tWl8JI/AAAAAAAAA7o/MvVh4uaTZ1Y/s1600/YachtClub2014.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A rare 'selfie' of Melinda and I at the Yacht Club. Leg 18 is the best! Photo: D Way</td></tr>
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Thank you to my teammates who made this experience one to always remember. To the other teams who shared in the camaraderie of the event. To the organizers and volunteers who make this event one of the best in the country. To the locals who accept and embrace the "foreigners" to their (usually) quite corner of the globe.<br />
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<b>2014 <a href="http://www.atlanticchip.ca/events/results-show.php?result=2090">Cabot Trail Relay Results</a> - The Black Lungs</b><br />
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Leg# - Distance (K) - Runner - Time - Pace (Min/K) - Place<br />
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1 - 17 - Dan Kelly - 1:01:43 - 3:38 - 3<br />
2 - 17.9 - Peter Speight - 1:08:29 - 3:50 - 4<br />
3 - 13.5 - Simion Candrea - 0:52:21 - 3:53 - 1<br />
4 - 20 - Dan Way - 1:12:16 - 3:37 - 2<br />
5 - 17.5 - Ross Bain - 1:11:09 - 4:04 - 6<br />
6 - 17.5 Michael Doyle - 1:07:09 - 3:50 - 5<br />
7 - 13.5 - Rob Campbell - 0:51:59 - 3:51 - 5<br />
8 - 12 - Anthony Davey - 0:45:38 - 3:48 - 1<br />
9 - 17.8 - John Meijer - 1:16:01 - 4:16 - 6<br />
10 - 14.5 - Dan Kelly - 0:59:09 - 4:05 - 2<br />
11 - 14 - Peter Speight - 0:53:10 - 3:48 - 2<br />
12 - 15.8 - Simion Candrea - 1:01:15 - 3:53 - 4<br />
13 - 16.4 - Dan Way - 0:59:39 - 3:38 - 1<br />
14 - 19.8 - Ross Bain - 1:16:04 - 3:51 - 3<br />
15 - 15.4 - Michael Doyle - 0:58:16 - 3:47 - 2<br />
16 - 15.4 - Rob Campbell - 0:59:15 - 3:51 - 4<br />
17 - 18.7 - Anthony Davey - 1:17:17 - 4:08 - 8<br />
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Total - 276.7K - 17:50:50 - 3:52 - 2<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-kouA-Snl_mo/U4XvQh3WFFI/AAAAAAAAA7w/_bi0liLdbRg/s1600/2ndplace.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-kouA-Snl_mo/U4XvQh3WFFI/AAAAAAAAA7w/_bi0liLdbRg/s1600/2ndplace.jpg" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Black Lungs. Still second. A result/award I am most proud of.</td></tr>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-2407487740959064212014-04-24T12:59:00.000-04:002014-04-24T13:01:45.130-04:00#125 "When you try your best but you don't succeed"<div class="" id="yiv5988183582yui_3_13_0_1_1398257603476_32546">
<i><span style="font-family: Arial, Helvetica, sans-serif;">"Stuck in reverse"</span></i></div>
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<span style="font-size: 10pt;">We stood in the crowded corral, mere metres from the start line. There was now less than a minute to go. The sun was already blazing overhead. Dave McGillivray had just said some words. We clapped, we cheered. We filled with nervous excitement. </span></div>
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In the briefest moment of calm, I was able to reflect back. To the early Monday mornings, week after week, waking up at 5:00am and making my way down to the dingy condo gym to run the same ten miles on the treadmill. Living like a clock. </div>
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I was ready. I had prepared. I knew what was coming...</div>
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<span style="font-family: HelveticaNeue, Helvetica Neue, Helvetica, Arial, Lucida Grande, sans-serif;"><i>"And high up above or down below"</i></span></div>
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At the half-way point, I still felt fantastic. I had simply let my body dictate the pace and I went through the half (21.1K) effortlessly in 1:17. I was being smart this time around. I was enjoying the lively, loud and supportive crowds. I had even given my fair share of high-fives and fist pumps. I was doing okay. I was floating.</div>
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But less than two miles later, and just as the 'real race' was set to begin starting with that massive downhill at mile 15.5, I asked myself: "Are you ready for this?" and the overwhelming response from my brain and my body was a sad but certain: "Absolutely NOT!"</div>
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“No one promised you there would be universal justice.” - John L. Parker, Jr.</div>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-s_MpiaC5CzU/U1k8wck0HxI/AAAAAAAAA6Y/DJD-9uZ8uv4/s1600/DanHeartbreak.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-s_MpiaC5CzU/U1k8wck0HxI/AAAAAAAAA6Y/DJD-9uZ8uv4/s1600/DanHeartbreak.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nearing the top of heartbreak Hill. Acknowledging my loyal fans (i.e. Hidds)</td></tr>
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<span style="font-size: 10pt;">From that point on, I would lose a few more seconds over the course of each mile. I felt 'strong' through the Newton hills as I began to pass other runners, but knew my pace was not what it needed (nor wanted) it to be. 2:34 was slipping away one step and one second at a time and there was absolutely nothing I could do to claw it back.</span></div>
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<span style="font-family: HelveticaNeue, Helvetica Neue, Helvetica, Arial, Lucida Grande, sans-serif;"><i>"But if you never try you'll never know"</i></span></div>
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I won't pretend that I'm not disappointed. I am. I didn't accomplish my goal. In my mind, I didn't even come close. </div>
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2:37:55. Not a PB. Not a BB (Boston Best). Hell, I didn't even beat my bib! </div>
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It's easy for me to beat myself up over this. I will likely do so for some time. When you put in all the time and effort required for marathon training and you set what you feel is a reasonable and realistic goal, it's hard to accept when things don't go your way.</div>
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The marathon is tough. No one would argue with that. It's also entirely unpredictable. So much can go wrong over the course of 42.2K. </div>
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<span class="" id="yui_3_13_0_10_1398344735696_35">One thing is for sure though, this edition of the Boston Marathon was probably the best ever! It was bigger and better than ever before. An estimated one million plus people came out in waves to show their support for the historic event and scream and cheer on 32,000+ random strangers during their unique and often emotional journey from Hopkinton to Copley Square. In 2014, more than ever before, the people of Boston were strong.</span></div>
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My race aside, the 2014 Boston Marathon weekend was incredible. Wonderful weather. Best friends. Beer. The support and strength of an entire community. It was the culmination and celebration of runners and running. </div>
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"But to us, it's [training] almost the whole thing."</div>
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It might not mean much and it's certainly easy to say now, but running, to me, is about far more than just racing. The process of getting to the line, the journey if you will, is about so much more than results, time, or place.</div>
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I love to run. Perhaps more than I should. I love it for the pure joy of it. For the company. The community. For the challenge and the competition. For the opportunity to test myself. To push myself. To discover myself.</div>
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<span style="font-family: HelveticaNeue, Helvetica Neue, Helvetica, Arial, Lucida Grande, sans-serif;"><i>"Just what you're worth"</i></span></div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-1098873690675291592014-04-14T10:20:00.000-04:002014-04-15T13:02:15.110-04:00#124 On With the Show... This Is It!<div id="yiv7210179332yui_3_13_0_1_1396882253947_16139" style="font-size: 13px;">
<span style="font-family: Trebuchet MS, sans-serif;">Well folks, here we are just one week away from the <a href="http://www.baa.org/Races/Boston-Marathon.aspx">118th Boston Marathon</a>!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Words cannot express how truly excited I am for this. I am rearing and ready to roll and everything is looking good (even the weather... knock on wood)! Needless to say that this year's Boston is going to be special.</span></div>
<div class="yiv7210179332yui_3_13_0_1_1396882253947_30269 yiv7210179332yui_3_13_0_1_1396882253947_36494 yiv7210179332yui_3_13_0_1_1396895854165_2751 yui_3_13_0_1_1396915592286_5858" id="yiv7210179332yui_3_13_0_1_1396882253947_16139" style="font-size: 13px;">
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yiv7210179332yui_3_13_0_1_1396882253947_36495 yiv7210179332yui_3_13_0_1_1396895854165_2752 yui_3_13_0_1_1396915592286_5859" id="yiv7210179332yui_3_13_0_1_1396882253947_16139" style="font-size: 13px;">
<span style="font-family: Trebuchet MS, sans-serif;">Since my <a href="http://danwayday.blogspot.ca/2014/04/123-looking-little-chubby.html">last post</a> following ATB, I've tapered my training and reduced the volume in a seemingly systematic way. This meant increasing the K's to 145 in the week after ATB and which also contained a final speed session (4 x 1 mile @10KP) and the last 33K long run. Then, with two weeks to go, I reduced my mileage to 125K (a bit more than planned) and which concluded with a final tune-up/sharpening race at the Toronto Yonge Street 10K. There I ran only as fast as I wanted to (but a bit faster than I should have), 34:30 (3:27/K... not my marathon race pace BTW), and which I paced perfectly (to an even split). <span id="yiv7210179332yui_3_13_0_1_1396882253947_18317">This final week will see me run no more than 70K including two all-important days off on Saturday and Sunday. Needless to say that all the hard work is behind me now...</span></span></div>
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<div class="yiv7210179332yui_3_13_0_1_1396882253947_30274
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<span style="font-family: Trebuchet MS, sans-serif;"><span id="yiv7210179332yui_3_13_0_8_1396882253947_97">And speaking of work, here are the training numbers that summarize this entire spring/Boston cycle </span>(Mon 11 Nov - Mon 21 Apr) and also include my planned runs for this coming week and 42.2K in Boston next Monday:</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">- 23 weeks; 162 days </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">- 3,012K; 131K/wk</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">- 9 days off</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">- 40 doubles</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">- 10 long runs (30K+)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">- 23 workouts (intervals or hills)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">- 5 tune-up races: Robbie Burns 8K (26:56); Chilly Half (1:12:55); Achilles 5(.2)K (16:45); Around the Bay 30K (1:46:55); Yonge Street 10K (34:30)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">- 1 Boston Marathon... 42.2K in X:XX:XX</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Now, before I get to my goal for Boston (you can scroll down if you wish), I'd like to share with you a few thoughts on what I consider to be the most important considerations which determine one's success over 42.2K. The marathon distance is indeed a difficult one to get right, and so many things must go perfectly to plan in order to be successful. That's the allure and the awesomeness of it... but also makes it incredibly frustrating, and potentially ripe for failure!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">First and foremost, fitness matters most! You absolutely must be in tip-top shape if you want to do well in the marathon. Exactly what that means is much less clear, and how to get to this point is often considered more art than science, but certainly a high level of (marathon-specific) fitness is a must. Basically this means running a lot of mileage, (gradually) building endurance by running long (fairly often), and still maintaining some speed.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">For me, now, I feel I am fit! With a half-marathon PB and a solid effort at ATB, I feel as fit as I did a year ago heading into Boston and perhaps as fit as I was going into Chicago. Despite the long winter we faced here in Ontario, I ran the mileage (albeit less), did the workouts (often modified for the conditions) and managed to stay healthy and injury-free. Being consistent is essential to marathon success and this may well be my greatest asset. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Another important factor (and one almost entirely beyond our control) is the race course and conditions on the day. Boston is a net downhill point-to-point course that features plenty of rolling hills. It can be fast if run right, but the relentless hills can also do a number on your legs (particularly the quads) and can beat you up especially if you go out too fast. The Boston course must be respected (not to mention the distance itself). The conditions on the day, particularly the temperature and the wind, also play a key role in deciding the outcome of any marathon. The hotter it gets, the slower the results. Likewise with a headwind or even a crosswind. Ultimately, it all comes down to the day and one can only give as much as they can on that particular day. The goal then is to give as much as you've got!</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-hthNgfWDH0E/U0sZAVk1U0I/AAAAAAAAA6I/2euPqKXAvjE/s1600/bm_coursemap_2013_small.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-hthNgfWDH0E/U0sZAVk1U0I/AAAAAAAAA6I/2euPqKXAvjE/s1600/bm_coursemap_2013_small.jpg" height="291" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The iconic Boston Marathon course: 42.195K from Hopkinton to Copley Square.</td></tr>
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<span style="font-family: 'Trebuchet MS', sans-serif;">Another part of the uncertainty of the marathon is that you never quite know how your body will hold up over those 42.2K. Most people can get to 30, maybe 35K, without fuel becoming a major issue (this is when they "hit the wall"). However in those final 10K, the body begins to run out of its preferred fuel source (glycogen/stored carbohydrates) and begins to depend almost exclusively on stored fats. Fueling during the race then becomes essential. Likewise and depending largely on the heat/humidity, staying hydrated and drinking fluids is also a key to success. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I will fully admit I am really bad when it comes to both fueling and hydration. I NEVER, and I mean never, drink at water/aid stations and rarely ever feel the need/desire to take a gel or chews. I also never practice in training and so usually just come up with some "strategy" a week or so before the race and hope it all works out. And surprise, surprise, that's exactly what I did this time around! And so because it seemed to work on the final long run, I plan to take candy/chews and have one EVERY ~2K and keep eating the whole race (to avoid "hitting the wall"). As for water, I plan to dump some on my head at several aid stations to keep my temperature down and drink whatever goes in my mouth. Surely it will all work out this time around ;)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">A final 'factor' vital for marathon success is managing expectations, having a race plan and being confident. The marathon is the only distance where you need to know (or have a very good idea) exactly how fast you plan to run before you even begin. It's all about proper pacing and executing a race plan. You then need to have "faith" and believe in that plan and execute it perfectly (because every K counts). </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">I have been guilty of occasionally being over-confident (arrogant even) and believing beyond good reason that I am capable of more than I actually am. This is what led to a sub-par performance in Boston last year when I was confident I could run a 2:32 and then went for it (and not surprisingly, failed)! This year I've got a much more reasonable goal (i.e. one based on my performances leading up to the event) and a greater overall respect for the course and how to properly run it. With one week to go, I'm ready. I'm confident. I'm rearing to roll. I'm ALL-IN for Boston!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">And that leads me to what you may all be here to know: What time am I going to (try to) run in Boston next week?!</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Drum roll please...</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">2:34:00</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">2:34 is the "official" time I am aiming for. My current PB is 2:34:13 and so I am hoping to be very close, but preferably better, than that. Doing so would also mean beating my Boston Qualifier (or what I like to call a BBQ). And if not that, I will definitely hope to get a BB (Boston Best) by bettering my time from 2013 and running faster than 2:37:43. My race plan is to run an even split (i.e run 1:17 flat for both the first and second half of the race) and hope that it feels entirely comfortable early on and that I can hold on to that pace (3:38/K) in the late stages of the race.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">More than anything, I want to feel good at/near the end. I am prepared to back off and run slower (~1:18) if it means that I feel more "in control" and I'm definitely not going to force it! I am still utterly embarrassed that I could not enjoy the final five or so miles last year when my race turned especially bad. Running through Brookline and into Boston is supposed to be a magical and celebratory feeling and last year, for me, it was not. This year I am determined to finish faster and stronger in that final section, even if it means running slower at the start.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I'd once again like to thank all the many people who have and continue to follow, support and encourage me on my journey to 'Be Better' and see just how far (and how fast) I can possibly go. Sincere thanks to my family, friends, Melinda (and Charlie) and of course, every member of the Black Lungs. Together we make running faster, further, more fun!</span><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-MV-zthMs5YU/U0sYtjxgrLI/AAAAAAAAA6A/UstocrQpjNQ/s1600/BLTatRB8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-MV-zthMs5YU/U0sYtjxgrLI/AAAAAAAAA6A/UstocrQpjNQ/s1600/BLTatRB8.jpg" height="300" width="400" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">And with that, I end this post. Thank you so much for your interest and support. I encourage you to keep Boston in your thoughts next week for this very emotional and special edition of the marathon. We are all Boston Strong and we will always keep running...</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">For your reference, here are the bib numbers of all the Black Lungs (and several important others) to watch in Boston next Monday. You can follow/track the race live by going to the <a href="http://www.baa.org/races/boston-marathon.aspx">B.A.A. website</a>.</span></div>
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yiv7210179332yui_3_13_0_1_1396882253947_36533 yiv7210179332yui_3_13_0_1_1396895854165_2790 yui_3_13_0_1_1396915592286_5897" id="yiv7210179332yui_3_13_0_1_1396882253947_16139" style="font-size: 13px;">
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<span style="font-family: Trebuchet MS, sans-serif;">Dan Way: 254</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Jeff Conron: 541</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Shawn Clear Sky Davies: 574</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Ross Bain: 648</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Anthony Davey: 872</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Chris Chapman: 1057</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Rob Isabelle: 1095</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Robert Campbell: 1115</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Lyndsay Tessier: 2409</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Conrad Ledrew: 2433</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Simion Candrea: 3045</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Richard Marshall: 3459</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Melinda Campbell: 8048</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Dana Ferguson: 11318</span></div>
<div id="yiv7210179332yui_3_13_0_1_1396882253947_16139" style="font-size: 13px;">
<span style="font-family: Trebuchet MS, sans-serif;">Lanni Marchant: F20</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">#RunFastRunFar @BlackLungsTO</span></div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-29461337808753178932014-04-01T12:01:00.000-04:002014-04-01T12:01:14.274-04:00#123 "Looking a little chubby"This past Sunday I ran <a href="http://www.aroundthebayroadrace.com/">Around the Bay</a> for the fourth consecutive year.<br />
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This unique and <a href="http://runningmagazine.ca/destination-race-around-the-bay/">historical 30K</a> event in Hamilton, O.N. has become my unofficial favourite race and I was looking forward to another successful result to boost my confidence with only three weeks to go until <a href="http://www.baa.org/races/boston-marathon.aspx">Boston</a>.<br />
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Despite warnings and cautionary tales from several trusted and experienced peers about the risks of racing ATB "all-out" and potentially putting the body in a deficit to which it wouldn't sufficiently recover in time for the marathon, I was again determined to put my best foot forward and give it my all (as I aim to do at every race).<br />
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My training and past results suggested to me that a goal of running around 1:45 flat (or at least as fast as last year, 1:45:45) would be doable. This would mean running three consecutive 10K's in 35 minutes (or six straight 5K's in 17:30) with an average pace of 3:30/K. I was ready for it (or at least I wanted to think that I was).<br />
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Ever the stubborn self that I am, I decided to go for it when everything seemed ideal at the start (it was a sensational sunny morning). My initial plan was to run as much as I could with Krista Duchene, 2:28 marathoner-extraordinaire and all-round amazing and inspirational women. I knew she was attempting to run for the course record, 1:44:40, set the previous year by another incredible Canadian marathoner Lanni Marchant. Sure enough when the gun went off, we went out fast! Funny story. Premier Kathleen Wynne was on hand to do the official countdown which went something like this: "Five - four- two - I mean three - two - one, Go!" Although I didn't feel like I was forcing it, when we hit the 5K mark in approximately 17:10, I knew it was too much for me and so I backed off and settled into a more comfortable pace.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-jW6NLELSuV4/Uzq-7BIme9I/AAAAAAAAA4w/ENbLekBNhJI/s1600/ATB2014.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-jW6NLELSuV4/Uzq-7BIme9I/AAAAAAAAA4w/ENbLekBNhJI/s1600/ATB2014.png" height="286" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The newly amended (and much more challenging) 30K course for 2014.</td></tr>
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The next 5K seemed a struggle what with endless rolling highway, blowing dust and wind and some not so pleasant industrial odours (these the result of a course change that ended up much more challenging than previous versions). I ran mostly alone and went through 10K in 35:20, already off my target pace and about to head northeast into a direct headwind. Over the next 5K I tried to maintain my composure and focus on getting to the halfway point, 15K, which I did in 53:20. I then set my goal at getting into Burlington and onto North Shore Blvd. where I knew the rolling hills would begin. I was actually looking forward to this section as I tend to run really well on hills whereas others often falter.<br />
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At about 18K the course changed direction and headed southwest which for the first time all day meant NOT having to run into the wind. This was an instant relief. But at the same time that the winds died down, the rolling hills began. Soon after, I passed the 20K mark in 1:11:15 (about a full minute slower than 2013).<br />
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Although I felt fatigued running up and down the many hills, I also seemed to notice that I was starting to see a few other runners coming back to me. One of them was Krista, who had been running alone since around the 12K mark. It took several more (consistent) K's, but as we made the long descent starting around 25K and then crossed the small bridge that signals the start of the longest and most brutal ("Heartbreak") hill, I knew I was going to catch her. As we ascended the climb, I tried to utter a few words of encouragement as I passed (something to the effect that once we were at the top, it was all downhill to the finish). I then fought my way to the top somehow running a 3:27 for my 26th K and then took the next K to catch my breath and regain some momentum.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-JBLIcsAZp30/Uzq_Gp-Ov_I/AAAAAAAAA44/lfuX94h33Qc/s1600/ATB27K.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-JBLIcsAZp30/Uzq_Gp-Ov_I/AAAAAAAAA44/lfuX94h33Qc/s1600/ATB27K.jpg" height="265" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coming up to 27K having crested the final hill and heading to the finish. Photo credit: John McMillan</td></tr>
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From the top of that final hill it really is all downhill to the finish and so I was able to build some speed and finish strong. I also thoroughly enjoyed the taunting I received from the infamous Grim Reaper who at 27K told me I was "looking a little chubby this year." Haha I ran hard right to the finish at FirstOntario Centre (formerly Copps Coliseum) and cruised into the arena for a finish of 1:46:54.<br />
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Race splits (approximate):</div>
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5K: 17:10</div>
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10K: <b>35:20</b>; 5-10K: 18:10</div>
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15K: <i>53:20</i>; 10-15K: 18:00</div>
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20K: 1:11:15; 10-20K: <b>35:55</b>; 15-20K: 17:55</div>
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25K: 1:29:05; 20-25K: 17:50</div>
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30K: 1:46:55; 15-30K: <i>53:35</i>; 20-30K: <b>35:40</b>; 25-30K: 17:50</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-Mj7STnlVz6g/Uzq_Q2hD_SI/AAAAAAAAA5A/aTxmMRVDhvw/s1600/ATB2014.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-Mj7STnlVz6g/Uzq_Q2hD_SI/AAAAAAAAA5A/aTxmMRVDhvw/s1600/ATB2014.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Just after 27K, having received some hurtful words from the infamous Grim Reaper. Photo credit: Timo Uuksulainen</td></tr>
</tbody></table>
Having missed my goal of 1:45 (by quite a bit), I was initially rather disappointed but would later discover that almost all runners time's were substantially slowed by the new course and breezy conditions. I was however very pleased with my overall placing of 15th and 4th in my age category (M25-29) as well as with my strong effort in the final K's. While not every race can or will be a PB, the goal to improve in some small way is ever present and I feel I continue to be successful in this regard.<br />
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Congrats go out to all the ATB finishers but especially to my <a href="http://blacklungstoronto.wordpress.com/">Black Lungs</a> teammates, many of whom used this race as an all-important tune-up training run for Boston and who paced, rather than raced, the 30K. As always, I simply couldn't do what I do without all of them to push and pull me through the tough training and who act as a source of constant motivation and inspiration. Big shout out to Hidds, who set another impressive PB of 1:49 and was 3rd master overall. Not bad for a 48 year old! Also to Tessier, 9th female finisher and to the whole team running today: JC, RB, AD, CC, JA, RM, PS, RC, BB, CL and RI. Well done everyone! Finally to <a href="http://kristaduchenerunning.blogspot.ca/">Krista Duchene</a> for a gutsy attempt at the record and a super impressive and <a href="http://www.irun.ca/blog/index.php/race-report-around-the-bay-30k/">decisive victory</a>!<br />
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Flash forward two days later and I gotta admit, I am not doing so well. Despite being able to complete a 10-mile aerobic run yesterday on a sunny and spring-like (finally) afternoon, I was not feeling great and my body was in a considerable amount of achy pain (to which I haven't felt since after Chicago). I then skipped this morning's run due to considerable shin pain. I'm desperately hoping it's only temporary but clearly the new course and hard effort (damn undulating ATB hills) on Sunday has taken a considerable toll on my body.<br />
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This week was supposed to see a jump in mileage back to around 140K, but I'll have to take it day by day to assess how I feel and what is in my best interest. I'm thrilled with the training I've done to date and believe the hard work has already been done. At this point, all that really matters is staying healthy and injury-free. Let's hope that the next weeks can deliver on that and I arrive in Boston ready and rearing to roll.</div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-2672155334291329009.post-52837386160747827532014-03-24T09:53:00.000-04:002014-03-24T10:07:11.206-04:00#122 Four more...<div id="yiv9221901701yui_3_13_0_ym1_1_1395341012480_17264" style="font-size: 13px;">
<span style="font-family: Verdana, sans-serif;">There are now just four weeks (28 days) to go before I and 36,000 others line up in Hopkinton on the morning of Monday 21 April to run the 118th <a href="http://www.baa.org/races/boston-marathon.aspx">Boston Marathon</a>. </span></div>
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<span style="font-family: Verdana, sans-serif;">My last update came following the Chilly Half in Burlington where I ran an ever so slight <a href="http://danwayday.blogspot.ca/2014/03/121-chilly-half.html">PB of 1:12:55</a>. Since then, it's been nothing but hard training with plenty of high mileage (510K's in the past three weeks), a few tough and timely workouts, and even a 5K race just "for fun."</span></div>
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<span style="font-family: Verdana, sans-serif;">The week following Chilly saw my mileage increase from 108 to 168K (yup, that definitely violates the 10% rule) including a tough Thursday interval workout (10K worth of long repeats at slightly faster than 10K pace), followed by a triple on Friday (10K to work, 10K at lunch, 14K on the way home) and a Sunday long run of the usual 33K and which included some long pick-ups.</span></div>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-UmJ76iJBJhQ/UzA3Oqt-3ZI/AAAAAAAAA4g/3ZRaueCGrYM/s1600/Achilles5K.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="http://1.bp.blogspot.com/-UmJ76iJBJhQ/UzA3Oqt-3ZI/AAAAAAAAA4g/3ZRaueCGrYM/s1600/Achilles5K.jpg" height="266" width="400" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana, sans-serif;">Leading a line of Lungs at the Achilles 5K (and blocking all the wind). Photo credit: John MacMillan</span></td></tr>
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<span style="font-family: Verdana, sans-serif;">A week later, I hit what I expected to be my peak mileage for the cycle when I ran 170K and which concluded with a 5K race sandwiched in the 'long run' on Sunday. Not surprisingly, it wasn't very fast (I ran 16:45 for 9th place) but that might have had something to do with the extreme cold (it felt like -20), the gusty winds (up to 40Kph) and the fact that the course was (at least) 150m too long! The Black Lungs also entered a team of 12 strong and were hoping to take top honours in the team challenge, but came up just short and <a href="http://results.sportstats.ca/res2014/achilles_5t.htm">finished second</a> behind our buddy Matt Leduc and his all-star team "Cocky Swagger." Still, not a bad week overall.</span></div>
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<span style="font-family: Verdana, sans-serif;">Then this past week, I managed to run just slightly more than the previous by capping off a hectic week with a 37.7K run in 2:32 (4:01/K) and which included over 23K of rolling hills (ideal prep for Beantown) and then 5K at around goal marathon pace right at the end. Overall, my mileage for the week totaled 172K (definitely the peak for this cycle) and included four very hilly runs and workouts. Best of all, I'm feeling really good with little more than occasional aches and pains (entirely expected) and no major issues (knock on wood).</span></div>
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<span style="font-family: Verdana, sans-serif;">This coming week is set to be a much anticipated 'easy/down' week to provide a mini-taper for the <a href="http://www.aroundthebayroadrace.com/">Around the Bay 30K</a> on Sunday. I'll aim to run no more than 110K including a day off on Saturday and plan to give the race an honest go if the weather cooperates and things don't get too crazy the night before (I'll be at a wedding all night). What this means in terms of a time is that I'm hoping to come within a minute of my time from <a href="http://danwayday.blogspot.ca/2013/03/100-ive-just-seen-face.html">last year</a> (1:45:43), preferably under, even if by a few seconds. Last year I took some flak for choosing to race ATB, rather than (marathon) pace it. I then got plenty of "I told you so's" after my sub-par performance in Beantown. Some people say it's just too hard on the body with only three weeks to Boston, but I'm still not convinced. Once again, only time will tell...</span></div>
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<span style="font-family: Verdana, sans-serif;">Another bit of exciting news came late last week when official bib number, wave and corral information for Boston was released. Bib numbers are assigned based on qualifying times with the fastest runners assigned the lowest numbers (and who also start the earliest in the first wave and corrals). Last year I was bib #263 and my qualifying time was 2:36:24. This year my bib is #254 (just nine 'places' better/lower than 2013) despite my qualifying time being 2:34:13 (over two minutes faster). This suggests that there are plenty of fast guys and gals in this year's event and it's likely to be a competitive field. I'm still not 100% what my plan/goal for the race will be, but judging by my training and tune-up races, I may well aim to go for an outright PB, in addition to a BB (Boston Best) which would mean running faster than both the <a href="http://danwayday.blogspot.ca/2013_04_01_archive.html">2:37:43 I ran last year</a> in Boston and the <a href="http://danwayday.blogspot.ca/2013/10/111-yesterday.html">2:34:13 I ran in Chicago</a>. I'll likely make an "official" announcement a few days before the event so stay tuned for that.</span></div>
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<span style="font-family: Verdana, sans-serif;">Good luck to all those who are also training and getting ready for their goal races in the spring. I'm certainly looking forward to another great year at ATB and will then start to get really geared up for Boston. Happy running everyone!</span></div>
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