#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.

#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! 

#124 On With the Show... This Is It!

Well folks, here we are just one week away from the 118th Boston Marathon!

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.

Since my last post 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). 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...

And speaking of work, here are the training numbers that summarize this entire spring/Boston cycle (Mon 11 Nov - Mon 21 Apr) and also include my planned runs for this coming week and 42.2K in Boston next Monday:

- 23 weeks; 162 days 

- 3,012K; 131K/wk

- 9 days off

- 40 doubles

- 10 long runs (30K+)

- 23 workouts (intervals or hills)

- 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)

- 1 Boston Marathon... 42.2K in X:XX:XX

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!

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.

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. 

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!

The iconic Boston Marathon course: 42.195K from Hopkinton to Copley Square.

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. 

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 ;)

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). 

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!

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?!

Drum roll please...

2:34:00

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.

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.

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!

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...

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 B.A.A. website.

Dan Way: 254

Jeff Conron: 541

Shawn Clear Sky Davies: 574

Ross Bain: 648

Anthony Davey: 872

Chris Chapman: 1057

Rob Isabelle: 1095

Robert Campbell: 1115

Lyndsay Tessier: 2409

Conrad Ledrew: 2433

Simion Candrea: 3045

Richard Marshall: 3459

Melinda Campbell: 8048

Dana Ferguson: 11318

Lanni Marchant: F20

#RunFastRunFar @BlackLungsTO

#91 You Can't Do That

The (not so long) 'Road to Boston': Hamilton headaches continue

It's now been 4 full weeks since training for Boston officially began (on M 19 Nov). Those weeks were meant to serve as continued recovery from Hamilton as well as begin to build 'base' for the upcoming Boston cycle. The mileage was relatively low (60, 100, 60, 120) and most runs were (supposed) to be easy and comfortable. It should have been a walk (okay jog) in the park/MGT. Instead, my training has been a roller-coaster ride of random injuries, setbacks and inconsistency all likely stemming from that brutal downhill and the last painful miles of Hamilton. My right foot/leg has continued to cause me headaches with a combination of foot and knee pain, 'shin-anigans' and now Achilles tendinitis/ankle issues. I'll be the first to admit that these issues are to a large degree self-inflicted. On easy days, I tend to run too quickly, sometimes too far, and generally fail to take the necessary time to properly warm-up, cool-down and stretch. I should know better! Taking care of your body while NOT running is just as important as the actual running you do, and yet I continue to underestimate this important principle.

I am now trepidatiously entering the SWEP portion of the program feeling much less than 100% and will have little/no time to tend to meddling muscles and troublesome tendons. And with only 17 weeks left until Boston, every day counts. There are however still 6 weeks until the first test of the new cycle: the Robbie Burns 8k in Burlington, which leaves 'plenty' of time to take care of myself, be smarter about recovery and hopefully get back to feeling strong and confident. I again hope to recap and summarize the coming weeks of training just as I did for NYC  Hamilton in a regular ((bi)weekly) post which I'm hoping will get picked up and featured on the Canadian Running website. We shall see.

In other news, our new training group is beginning to take hold and things are coming together nicely. 'Black Lungs Toronto' aims to be a performance based running club where running hard, training smart and racing fast are our primary and sole objectives (with a secondary emphasis on drinking beer, talking smack and socializing). All (20 or so) members of BLT are highly competitive and committed distance runners who have met our "sub-elite" time standard roughly equivalent to a sub 1:25 half and/or sub 3hr marathon. We are committed to training ('the program'), to racing, to wearing club colours (black and white) and to training together and contributing to the camaraderie of the group. Expect big things from BLT in 2013 as we make our presence on the Ontario running scene well known...

That's all for now. Merry Christmas, Happy Holidays and most importantly, keep running!