#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.

#137 Yer Spring

There are now (only) 10 weeks to Boston (the Marathon that is)...

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.

You know what I'm NOT excited about? 

Winter! Which doesn't seem to want to end. More snow. More incredibly cold days. More horrendous running conditions... 

[Not horrible skiing conditions however. Which is what I did yesterday for the first time EVER! And absolutely loved it! Pyeongchang 2018 here I come.]

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?

You run on the treadmill. 

A LOT! 

Like 120K in the past eight days A LOT including a 20M/32.2K long run! 

Am I a hero? 

Absolutely not! 

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). 

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 Chilly Half on March 1st. Then it's Around the Bay 30K four weeks later (which won't be the same without the wicked hill at the end). After that it's the Toronto Yonge Street 10K and then, still some 15 weeks away, my goal race, the Ottawa Marathon, part of #TORW2015. 

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...

#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)!