#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.

Here is my recap of the 2015 Philadelphia Marathon. This is my version. My story.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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?

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.

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.

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.

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.

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.

I'm not really sure how to end this blog. Most of you will have stopped reading by now...

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.

#143 Steel City Satisfaction

Pittsburgh Marathon Race Recap

Sometimes the best races we run are not necessarily our fastest. This was absolutely true of my experience Sunday at the Pittsburgh Marathon running 2:37:23. 

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.

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. 

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). 

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.

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.

PROOF that I ran the race in Pittsburgh. Thanks MarathonFoto! #HeelStriker

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. 

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. 

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.

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.

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.

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.

A few fun facts and figures:

- Strava and Garmin Connect data for you real running and racing nerds (like me)! 

- For only the second time ever, I ran a slight (~1 minute) negative split: Half - 1:19:10; Finish - 2:37:23. I've had my doubts it can be done, but with realistic goals, it does work!

- 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.

- 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).

- I, along with many of my Black Lungs teammates, will be returning to Pennsylvania for the Philadelphia Marathon on November 22nd.

#142 Another kick of the can

I haven't exactly tried to keep it a secret that I will be running the Pittsburgh Marathon this Sunday, May 3rd.

Am I ready? Mostly. Am I going to run fast? Maybe. Am I excited for the end of the marathon cycle? Absolutely!

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.

This will be my seventh marathon but first in over a year (since Boston 2014). 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.

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 training block 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.

Given that I was training specifically for the Ottawa Marathon 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 Boston 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.

So ya, Pittsburgh in five days. Let's see how that goes.

#141 Around the Bay Part II

This past Sunday I ran Around the Bay and as is often the case, I had another amazing experience!

It may not have been exactly 30K (my Garmin showed 29.8K 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.

My official time was 1:48:24 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).

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.

The 2015 Around the Bay (30K?) course map.

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.
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.

Running just ahead of women's winner Dayna Pidhoresky around the 15K mark.

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.

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: "It's time to give up running"). 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.

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.

#140 Around the Bay

An update: 8 weeks to go!

This Sunday (March 29th) marks eight weeks until the Scotiabank Ottawa Marathon on May 24th, the race I'm currently training for. 

Sunday is also the date of this year's historic, and one of my all-time favourite races, Around the Bay 30K in Hamilton, Ont.

ATB 2013 in which I ran 1:45:45 (my best ever race result).

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.

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.'

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.

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. 

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.

A cold winter run with the Black Lungs. Photo: Mark Blinch

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).

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. 

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.

Thanks as always for reading and all the best with your own running, training and racing! 

#138 The Simplest Thing

I've been running, training and racing for several years now and during that time have achieved a relative degree of success. 

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.

Here then are a few (perhaps debatable) running, training and racing tips that I ascribe to and which I believe to be true:

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

*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.

#136 Reason to Think Aloud

2014 - My year in review

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.

The Good.

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!

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. 

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.

The Bad.

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.

The Ugly.

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.

The Awesome.

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)! 

#134 Big Parade

Hey everybody. Long time huh!

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!

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 — that has hampered my comeback and limited (almost entirely) any quality/speed training.

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 — and still sometimes do — whether I'll ever get back to the fit, fast and fun-loving runner that I was...

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.

And what I have is a goal! 

#TORW2015 Tamarack Ottawa Race Weekend: 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 Ottawa 10K 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.

Better still, I have been given the honour and privilege of being a part of 'Team Awesome', 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.

#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. 

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, Black Lungs Toronto, to push and pull me through the training and perhaps/occasionally have some fun while doing so.

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.

#133 On expectation, anticipation and regret

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.

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.

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.

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...

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... 

And then it was! 38,800 participants completed the marathon that day. I was but one of them.

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.

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.

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.

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.

#132 In defense of the marathon

Why 42.2K is still the king of all distances.

This post is not empirical. It's purely opinion. Personal and passionate opinion based on experience and preference alone.

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.

And I'll admit, they have a point!

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.

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).

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.

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.

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.

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.

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. 

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.

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.

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.

...

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. 

#131 Down but not out (but actually kinda both)

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.

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.

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 last August 2013.

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.

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 Scotiabank Toronto Waterfront Marathon on October 19th. As such, I won't be winning a case of beer from race director Alan Brookes for beating his PB (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 Charity Challenge 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.

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.

Until then, happy running and training to everyone and good luck in achieving your fall racing goals.

#130 Stubborn Love

Six days. 

I haven't run in six days. 

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!

And given the persistent pain and noticeable limp in my right leg right now, it's a streak that could continue for some time.

"But I still love her, I don't really care"

What's going on? 

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! 

"I can't be told, ah, ah, it can't be done"

So what?

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.

"It's better to feel pain, than nothing at all"

What now?

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!

STWM is now less than 11 weeks away. My goal is to PB. To run fast. To run hard. To represent the Lungs. To raise some money for Alzheimer's. To enjoy the experience. And also, to win beer. 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.

I could call it quits. I could bail on my goals and the race altogether. I could 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.

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.

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.

"And I don't blame you dear for running like you did all these years"

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. 

"Keep your head up, keep your love"

*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.