August has now come and gone which means it is now the (unofficial) end of summer. The same cannot be said for my Summer Run Streak which is still going strong at 95 days. I'm now almost afraid I won't be able to end this stupid streak and yet I promised myself that once I hit 100, I'd opt to take the next available break, which is likely to be the day before the Milton Half, coming up on Sunday 15 September. Obviously, I also plan to take a few days off during the taper for Chicago which is now only 6 weeks away!!!
But let's not get ahead of ourselves and instead look back on the month that has been.
Like those that proceeded it, the month of August has seemed to have flown by in a mostly hot and humid haze. Although there was some much appreciated cooler weather for some of the first half of the month, the second half has been brutal and I feel like the past 2 weeks have been at least 30 degrees (with the humidity that is) each and every day. That has made for some harder than I'd hoped for running and racing.
I'm pretty proud of this month, mostly for the following reasons. During the 31 days of August I ran a total of 40 times (i.e. doubles on 9 days) and set a new one-month mileage personal best by covering 701kms (my previous best was 645km earlier this year in March). I also ran 2 races and set 2 new PBs. First was the "Rock the Road 10k" in London, ON on Sunday the 18th where I ran almost entirely on my own from start to finish and set a slight (15sec) PB of 33:25 (3:20/k) which placed me 9th overall (and 6th in my age group Haha). Then, only 4 days later on Thursday the 22nd, I travelled to the Toronto Islands to take part in the 'Sunset Shuffle 6k' and having never run that race distance before, set a default PB of 19:29 (3:15/k), which also happened to be just good enough to secure me the top spot overall. Hooray for winning!
Mini race report(s): I'll admit that I wasn't a huge fan of the London race. The 9:30 start was way too hot but was apparently set so as to minimize the time between the finish and when the beer garden is allowed to open (misplaced priorities perhaps?). There was also (essentially) no water on the course (Okay, there were 3 aid stations but the water was being served in useless shot-sized cups). The course itself, despite being sold as an IAAF sanctioned distance that is "flat and fast" actually featured what seemed to be endless gradually rolling hills which followed a near suicidal downhill first km (like we runners don't already go out fast enough!). My final complaint was that registration for the whole thing cost $60+ which I feel is absurd for a 10k race (but seems to be the going standard for road races these days). There was however some good prize money for top finishers (Congrats to Toronto's Rachel Hannah for winning the women's race) as well as free beer and pizza. But that wasn't enough for this race to be added to my (quickly growing) 'Do Not Race' (DNR) list. But enough about what I didn't like...
What I did like and was massively impressed by is the work of Steve Metzger and the Longboat Roadrunners, for their efforts in putting on the Sunset Shuffle 6k. Although I've helped with the organization of this race in past years, this was the first time running it. And what more could you ask for? The course is flat, the race is cheap, and there is cold beer at the finish. What could be better?! Oh ya, Daphne's cookies! Thanks so much to everyone who makes this fabulous 'no frills' race happen. I now understand why it truly is "Toronto's best kept secret."
And so there you have it; the month of August in a nutshell. 2 races which account for 16k and another 685k for training. Ha, no wonder sometimes I wonder why I/we do it?
On that note, the only other thing I wanted to share, and this will seem elitist and self-celebratory (you knew it was coming), is that training to be the best you can be is really friggen hard!
Earlier this week, I met some of the BLT guys to run what seemed an impossible workout (Spoiler: It was!). It was 3 intervals: 3 then 2 than 1 mile (4.8-3.2-1.6k) and was meant to be run at 8k pace (Note: that's 9.6k at 8k pace) with 1k easy running in between (ultimately I altered it to be 5k-3k-1.6k... because who the hell cares about a 4.8 or 3.2k time?!). It also happened to be fairly hot and really humid along the MGT at 630pm when we started so there was every reason to give up before we even began...
But in the end, we warmed up, did the strides, suffered through some intervals, and one way or another the workout got done (I mean I assume that it did. I did it pretty much alone but figure the other guys did it too).
And the result wasn't too bad either: I hit pace in the first interval running 5k in 16:25 (3:17/k). That in itself was pretty impressive to me (I've only twice ever run faster than that in a race) and so I seriously thought about quitting after the first one thinking there was no way I could possibly run another. But I did! And although it was a bit slower (3k in 10:05; 3:21/k), I still got it done. I even managed to more or less hit the target pace for the final mile (in 5:15; 3:16/k). It was exhilaratingly and totally exhausting at the same time.
So what's the point of this story (aside from maybe bragging a bit)? Well, I'm not entirely sure. Other than to say that the feelings of pride, accomplishment and self-satisfaction that I experienced when I finished that run were hugely motivational and seemed to justify all the time and effort I dedicate to this seemingly insignificant pursuit of self-improvement. And that feeling in and of itself, of having done something really difficult and demanding and yet entirely for yourself and your own personal satisfaction and enjoyment... well that's pretty much all that matters at the end of the day. And that's why I'm going to continue to do it no matter what I may be sacrificing and what others say is foolish. And maybe, just maybe, this is why I love running (ie training and competing) so damn much. Because I can make myself feel amazing simply by pushing myself to constantly be better even when it sucks and I so badly want to quit or give up!
Okay. I'm done (at least for now). I hope you all had a good August and a great summer. Personally I love the Fall so am more than happy to see the start of September. Hopefully it brings some more running friendly weather with it. I wish you all well with your respective endeavours; running, training or otherwise. Happy and healthy running!
PS: Someone told me the other day that I use a lot of brackets when I write (like this for example). Now I see that I do!
Saturday, 31 August 2013
Wednesday, 24 July 2013
#107 Ask Me Why
Having achieved a relative degree of success in distance running (remember, elitist NOT elite), I'd like to think of myself as a bit of an 'expert' as well as a role model to other runners out there who wish to be the best they can be. I run for myself and my own success, for those who support me and help me succeed, but also for the growth and success of the sport of running. And yes, I am very sure it is still a sport.
Through running, I hope to show that becoming better is possible as long as one is willing to do what it takes to succeed. This is not an easy or enviable task. In distance running, achieving success takes a whole lot of discipline, dedication, commitment, consistency and perseverance. It also requires personal and social sacrifices, self-restraint, occasional pain and discomfort, and the experience and wisdom to learn and re-learn what works for you.
I'd like to share but a few of the important lessons/'rules' I've learned from my own experience running, in hopes that it can help make you a better runner too. In no particular order, three random 'rules' of running...
#1. Nothing tastes as good asskinny FAST feels!
I am 171cm (5'7'') and currently weigh about 59kg (130lbs) making my body mass index (BMI) a very lean yet entirely "normal" 20.2. Normal is considered any value between 19 and 25. Body mass index is calculated by dividing your weight (in kilograms) by your height (in metres) squared; BMI=kg/(m*m)). It is certainly not a perfect measure of individual health or fitness but is a useful measure of population health as well as for getting my point across.
And my point is that if you want to be a better runner (which to me means running faster and further), you have to have a low BMI and body weight. Full stop. When it comes to distance running (success), weight DOES matter and as a rule, the lower (and leaner) the better!
Yes I am skinny. But that is also why I'm as fast as I am today. Know that I did not get this way by obsessively counting every calorie, following a strict diet or refusing to eat certain foods (although I have done all of that in my past before I found running and can attest that it's not a good habit to form). Rather, I simply run and train A LOT. And while I do pay attention to the types and quantities of food I ingest, my weight and my appetite pretty much seems to take care of itself. I eat what, when and how much my body desires and it usually works out pretty well.
Of course diet and proper nutrition are a huge part of running success (which is why I feel the need to include it as one of my rules) and absolutely needs to be carefully considered in order to be successful. But I feel that constantly obsessing about it and dictating what food is "right versus wrong" is mostly a waste of time. To each their own as long as it works for you. However, a little bit of self-restraint and the use of will-power is necessary from time to time and running long distances in not an excuse to eat everything and all in sight (despite what was written in 'Once a Runner': "If the furnace was hot enough, anything would burn..." Frankly, you nor I run nearly enough to get the furnace that hot).
Diet should be considered synonymous with fuelling for your runs and workouts. And as with filling your car, some fuel is obviously better than others. Eating higher quality food means feeling better before, while and after running. You don't have to do this all of the time, but the 90% rule (eat well at least 90% of the time) is one I generally feel works and will go far to maintain your sanity, as well as your desired shape and weight.
I also feel strongly that using running (or any form of exercise) as a means to control and modify body shape is inherently dangerous. Although it was certainly one of the original reasons why I started to run; it has long ceased to be a reason I continue and am committed to run now. Eat to run; don't run to eat.
#2: Noman runner is an island.
I used to run almost entirely on my own. I would decide each day how far and how fast I wanted (if at all) to run and would (usually) do it. In the short term, I got better as I continued to run more. But eventually I hit a plateau and couldn't seem to get any better no matter how far or how fast I would run. So what did I do? I joined a group/club.
Running with a group is humbling. You quickly realize how little you actually know about what you are/were doing or where you were going. By running and training with others, you gain access to a wealth of experience from those who have likely also been in your shoes (not literally of course) and have made the same mistakes you have. You will quickly learn what more you need to do as well as what you should probably no longer do and will likely begin to see improvements very quickly.
If you are lucky, you will find mentors and peers who wish to share with you their own interpretations of what it takes to succeed and who will genuinely be interested in seeing you accomplish your goals. Just as world records are rarely (if ever) accomplished without a rabbit or other world-class athletes, training in a group is a great way to reach and then exceed your own limits, both physical and mental.
Having a group means having like-minded individuals constantly push (or pull) you to be better. To help set and establish realistic goals and then train together to achieve them. They become a source of external motivation and provide new incentive to keep improving. They help ground your expectations but also heighten your ambitions.
I've found that my own expectations as well as those from others have definitely increased over time. This means that I no longer just run for myself or my own sense of accomplishment, but rather I am motivated (dare I say pressured) to perform at a higher level based on the expectations of others. This is both a curse as well as a blessing. It's great to have external pressure driving me to be better and makes me want to perform consistently and to my best ability. On the other hand it can also be stressful and intimidating to always 'have to' perform and do well based on the expectations of others. Some people thrive off this type of pressure and are said to have a high 'ego orientation.' In a sport as social and diversified as running, we all have some degree of ego that needs to be satisfied. Running with a group will both support and satisfy that ego and give but another reason to succeed.
Of course, it helps to find a group that not only help you succeed in running, but that you also get along with well and who become a close part of your social circle. I have indeed been fortunate to find just that group and am forever indebted to the 'Black Lungs' for helping me become the runner I am today and for motivating me to be an even better runner tomorrow.
In addition to those who directly help you succeed (your teammates, training partners, coaches and competitors), a huge amount of credit and appreciation is owed to those who support indirectly. Friends, family, partners and pets who tolerate the tremendous amount of time and energy that goes into training.
#3Moderation Consistency is the key to life running success
This rule is perhaps the most important, but also the most difficult to explain.
Quite simply, you need to be consistent with your training in order to be successful. Consistency doesn't mean running every day but it does mean approaching each day with a runners mindset (think like an elite, even if you aren't one) and seeing how your actions impact and influence your running and training goals. What you eat, how long you sleep, and how you deal with stress, illness and injury, are all important parts of the long-term consistency that is vital for running success.
Approach distance running as a long-term commitment (it takes approximately seven years to fully peak and reach your potential) and while you can't ignore or undermine the importance of daily and weekly training; it is really the monthly and yearly consistency that matters most. Setting realistic yet challenging short and long-term goals and creating a plan to stick to them is of utmost importance. Set-backs will happen and you need to accept that not every run or workout will go to plan. Missing a day, or even a week of training is not the end of the world. Only by having a long-term focus and an attitude of perseverance will you be able to deal with the short-term grind that is necessary to experience long-term success.
Finally, a good and well thought out training program is essential for achieving success. If you want to accomplish something, you need a plan of action. A training program is just that and will incorporate all of the fundamental aspects of a good plan (easy, aerobic, long, tempo, intervals, hills, etc.) in a logical and progressive pattern that maximizes success (while minimizing risk) over weeks, months and even years of training. Easy and recovery days are as, if not more, important than the hard/intensity days so be sure to take it easy when you can and enjoy it! You can't run hard/fast all the time (or even most of the time) so be realistic about your goals and expectations and when necessary, seek the advice of an experienced other (see rule #2 above).
And so, there you have it. Three random 'rules' of running success. I hope you found them insightful and potentially useful for your own training. All the best and happy running.
Through running, I hope to show that becoming better is possible as long as one is willing to do what it takes to succeed. This is not an easy or enviable task. In distance running, achieving success takes a whole lot of discipline, dedication, commitment, consistency and perseverance. It also requires personal and social sacrifices, self-restraint, occasional pain and discomfort, and the experience and wisdom to learn and re-learn what works for you.
I'd like to share but a few of the important lessons/'rules' I've learned from my own experience running, in hopes that it can help make you a better runner too. In no particular order, three random 'rules' of running...
#1. Nothing tastes as good as
I am 171cm (5'7'') and currently weigh about 59kg (130lbs) making my body mass index (BMI) a very lean yet entirely "normal" 20.2. Normal is considered any value between 19 and 25. Body mass index is calculated by dividing your weight (in kilograms) by your height (in metres) squared; BMI=kg/(m*m)). It is certainly not a perfect measure of individual health or fitness but is a useful measure of population health as well as for getting my point across.
And my point is that if you want to be a better runner (which to me means running faster and further), you have to have a low BMI and body weight. Full stop. When it comes to distance running (success), weight DOES matter and as a rule, the lower (and leaner) the better!
Yes I am skinny. But that is also why I'm as fast as I am today. Know that I did not get this way by obsessively counting every calorie, following a strict diet or refusing to eat certain foods (although I have done all of that in my past before I found running and can attest that it's not a good habit to form). Rather, I simply run and train A LOT. And while I do pay attention to the types and quantities of food I ingest, my weight and my appetite pretty much seems to take care of itself. I eat what, when and how much my body desires and it usually works out pretty well.
Of course diet and proper nutrition are a huge part of running success (which is why I feel the need to include it as one of my rules) and absolutely needs to be carefully considered in order to be successful. But I feel that constantly obsessing about it and dictating what food is "right versus wrong" is mostly a waste of time. To each their own as long as it works for you. However, a little bit of self-restraint and the use of will-power is necessary from time to time and running long distances in not an excuse to eat everything and all in sight (despite what was written in 'Once a Runner': "If the furnace was hot enough, anything would burn..." Frankly, you nor I run nearly enough to get the furnace that hot).
Diet should be considered synonymous with fuelling for your runs and workouts. And as with filling your car, some fuel is obviously better than others. Eating higher quality food means feeling better before, while and after running. You don't have to do this all of the time, but the 90% rule (eat well at least 90% of the time) is one I generally feel works and will go far to maintain your sanity, as well as your desired shape and weight.
I also feel strongly that using running (or any form of exercise) as a means to control and modify body shape is inherently dangerous. Although it was certainly one of the original reasons why I started to run; it has long ceased to be a reason I continue and am committed to run now. Eat to run; don't run to eat.
#2: No
I used to run almost entirely on my own. I would decide each day how far and how fast I wanted (if at all) to run and would (usually) do it. In the short term, I got better as I continued to run more. But eventually I hit a plateau and couldn't seem to get any better no matter how far or how fast I would run. So what did I do? I joined a group/club.
Running with a group is humbling. You quickly realize how little you actually know about what you are/were doing or where you were going. By running and training with others, you gain access to a wealth of experience from those who have likely also been in your shoes (not literally of course) and have made the same mistakes you have. You will quickly learn what more you need to do as well as what you should probably no longer do and will likely begin to see improvements very quickly.
If you are lucky, you will find mentors and peers who wish to share with you their own interpretations of what it takes to succeed and who will genuinely be interested in seeing you accomplish your goals. Just as world records are rarely (if ever) accomplished without a rabbit or other world-class athletes, training in a group is a great way to reach and then exceed your own limits, both physical and mental.
Having a group means having like-minded individuals constantly push (or pull) you to be better. To help set and establish realistic goals and then train together to achieve them. They become a source of external motivation and provide new incentive to keep improving. They help ground your expectations but also heighten your ambitions.
I've found that my own expectations as well as those from others have definitely increased over time. This means that I no longer just run for myself or my own sense of accomplishment, but rather I am motivated (dare I say pressured) to perform at a higher level based on the expectations of others. This is both a curse as well as a blessing. It's great to have external pressure driving me to be better and makes me want to perform consistently and to my best ability. On the other hand it can also be stressful and intimidating to always 'have to' perform and do well based on the expectations of others. Some people thrive off this type of pressure and are said to have a high 'ego orientation.' In a sport as social and diversified as running, we all have some degree of ego that needs to be satisfied. Running with a group will both support and satisfy that ego and give but another reason to succeed.
Of course, it helps to find a group that not only help you succeed in running, but that you also get along with well and who become a close part of your social circle. I have indeed been fortunate to find just that group and am forever indebted to the 'Black Lungs' for helping me become the runner I am today and for motivating me to be an even better runner tomorrow.
In addition to those who directly help you succeed (your teammates, training partners, coaches and competitors), a huge amount of credit and appreciation is owed to those who support indirectly. Friends, family, partners and pets who tolerate the tremendous amount of time and energy that goes into training.
#3
This rule is perhaps the most important, but also the most difficult to explain.
Quite simply, you need to be consistent with your training in order to be successful. Consistency doesn't mean running every day but it does mean approaching each day with a runners mindset (think like an elite, even if you aren't one) and seeing how your actions impact and influence your running and training goals. What you eat, how long you sleep, and how you deal with stress, illness and injury, are all important parts of the long-term consistency that is vital for running success.
Approach distance running as a long-term commitment (it takes approximately seven years to fully peak and reach your potential) and while you can't ignore or undermine the importance of daily and weekly training; it is really the monthly and yearly consistency that matters most. Setting realistic yet challenging short and long-term goals and creating a plan to stick to them is of utmost importance. Set-backs will happen and you need to accept that not every run or workout will go to plan. Missing a day, or even a week of training is not the end of the world. Only by having a long-term focus and an attitude of perseverance will you be able to deal with the short-term grind that is necessary to experience long-term success.
Finally, a good and well thought out training program is essential for achieving success. If you want to accomplish something, you need a plan of action. A training program is just that and will incorporate all of the fundamental aspects of a good plan (easy, aerobic, long, tempo, intervals, hills, etc.) in a logical and progressive pattern that maximizes success (while minimizing risk) over weeks, months and even years of training. Easy and recovery days are as, if not more, important than the hard/intensity days so be sure to take it easy when you can and enjoy it! You can't run hard/fast all the time (or even most of the time) so be realistic about your goals and expectations and when necessary, seek the advice of an experienced other (see rule #2 above).
And so, there you have it. Three random 'rules' of running success. I hope you found them insightful and potentially useful for your own training. All the best and happy running.
Tuesday, 16 July 2013
#106 Hey Jude
I recently came upon this piece of writing I had done several months ago which at the time was written for a submission in the Longboat newsletter (but never published). I read it today and felt it was worth posting here as it does some justice as to the reasons why I run (which I am particularly fascinated with after waking up at 6am to 30 degree humidity and then running 11k of tempo pace). I've copied it below unedited but also added a final section. I hope you enjoy it.
What motivates me…
Like many people, I started running as a means to lose some extra
weight and get in better "shape." The first time I recall
running (for the strict purpose of running), I attempted to do a country loop
around my home in Ingersoll (about 5k in total) and made it about half way before I
was bent over on hands and knees desperately breathing air into my throbbing lungs. I walked
the rest of the way home. Never a quitter, I tried again the very next day and
made it ever so slighter farther. I caught my breath, resolved to walk for a
bit, and then started jogging again. I ritualistically repeated this exercise
for days, perhaps weeks, until I could make it around that loop without stopping. I remember
the first time I did, and although I have no idea how long it took, it was
among the proudest things I had achieved to that date. And when I had done
that, I simply decided to keep running and do the loop twice!
Later that year I joined the Cross Country team in High
School and was convinced I had finally found my calling in sport. For two years
I upped my mileage, made some great friends and even won a regional title or
two. I wasn't amazing by any standard, but I loved what I was doing and worked
my ass off to get better. At some point my dedication to running became highly problematic as I struggled with some very serious and significant physical and psychological issues surrounding body image, self-esteem and eating behaviour. I ran because I had too not because I wanted too and at some point was forced to stop running entirely less I continue to hurt myself.
After high school and whilst struggling with the issues above, my running career took a rather erratic
route in which I didn't run once during the first two years of
university. Then in third year after gaining the freshman fifteen and an additional sophomore
several, I came back to running as a means of finding myself again. I began to
run regularly but certainly not seriously. After running a few races, I could
see my progress unfold and I liked the idea that I was getting better. I kept
at it but my commitment to running wavered and was wildly inconsistent (the ultimate key
to distance running success). In 2009 I moved to Toronto to pursue my Master’s degree
(in Exercise Science at U of T) and once again I began to take running more
seriously. I wanted to continue to improve and only when I no longer did so on
my own, did I make the best (running) decision of my life…I joined a local
running club (the Longboat Roadrunners).
For almost two years, I trained with the club and found
like-minded individuals who shared my passion and pushed me to achieve my
goals. I got better, A LOT better, and seemed to set a PB in every race I ran.
I had a solid group to train with and these guys became my closest friends and
a kind of family. At the same time, I was conducting my Master’s thesis
exploring psychological aspects of physical activity adherence and used my
connection with the running club to explore the physical culture of distance
running. In August 2012, I defended my thesis entitled: ‘In it for the Long Run: An Ethnography of Psychological and Social
Benefits of Distance Running.’ In the Fall of 2012, I began teacher’s college at the Ontario Institute
for Studies in Education (OISE), also at U of T, where I intend to receive my
Bachelor of Education (BEd) degree and one day teach secondary science and
biology.
2012 also continued to impress in terms of my running success. I've set
impressive PB's in almost every distance I attempted this year. I ran 16 and
change in a 5k, 34:20 in the 10k, 57:15 for 10 miles and an impressive 1:13 for
the (Scotia) Half (which I am particularly proud of) as well as a 1:51 for 30k
at ATB. I broke 2:50 in my first ever marathon (STWM in Oct 2011) and then took
an unprecedented 13min off that time to run a 2:37 in the Spring (Goodlife
2012) and then bettered that number slightly (2:36) this Fall (at Hamilton).
Quite simply, numbers motivate me. They just don't lie! You
are only ever the runner your numbers say you are. In a sport that consists of
covering distance as fast as possible, little more matters than the clock.
Running well isn't easy. It's actually incredibly difficult. It takes time,
patience, commitment, organization, sacrifice, suffering, and the support of
friends and family. And yet running is unique in that the outcome is no more
and no less than what you put into it. The time and energy dedicated to
training can be as much or as little as one can afford but the result will
reflect that to a brutally honest degree. There is a pure sort of satisfaction
knowing that you only get what you deserve. You cannot lie or cheat your way
around it. Prefontaine probably said it best when he said: “You have to wonder at times what you're
doing out there. Over the years, I've given myself a thousand reasons to keep
running, but it always comes back to where it started. It comes down to
self-satisfaction and a sense of achievement.”
Epilogue: July 16th, 2013
Yesterday I returned from a weekend away in and around Utica, NY for the running of the Boilermaker 15k road race. This was hands down one of the best running events I have ever been part of and was by far much better than my first Boston earlier this year (which didn't exactly go to plan on a number of fronts). The weekend was centred around the running of the race, which turned out to be a challenging course on a hot day. Luckily the overwhelming support of the local crowds (in addition to all that training I do) led me to put forth a personally pleasing performance of 52:04 good for 45th place overall and top Canadian. But the reason that those three days were as amazing as they were was because of the people I shared them with. Black Lungs Toronto, and more specifically the members of that group, the Black Lungs, are something very special. It means a great deal to me to be part of something that is so much more than a group of guys running in circles trying to get faster. The commitment we show to each other and the camaraderie we share has become among the top reasons I now run and provides me with the motivation to get up and run every day and continue to strive to be the best I can be. Of course I do it for myself (for the results, the sense of personal accomplishment and pride, self-actualization, etc, etc.), but I also do it for them.
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