Tonight I had my very first run with a pace forward running group. The Capilano Eagles Run Club is a group that runs out of William Griffin Swimming pool once a week, and they have some very good runners in their midst.
The workout tonight was hill repeats in north Vancouver, after a brisk warmup of about 9 minutes we arrived at Dudley Rd, which is a shortish but menacing hill. At this point we were told, we are not running up this hill. The plan is to get to the top the long way and recover coming down. We would do this 5 times approximately 560 metres in length and to hold a hard but steady pace for each repetition.
Some of the images that come to mind when I am running don't make much sense, but this one did; imagine a plow horse pulling a cart out of the ditch, imagine the force pushing the air out of huge lungs with each breath struggling for each step, all the while losing ground on this impressive group of runners. I think this might be the group to give me some faster legs.
Distance 7.5k, 41 minutes run time, and I will feel this workout tomorrow.
Run Hard,
Ray
Tuesday, January 18, 2011
Pushing Limits - Chilly Chase January 16th
“A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more… to give anything less than your best is to sacrifice the Gift."
- Steve Prefontaine ,’72 Olympian, Oregon Running Legend
The feeling I get from this quote pushed me, I started hard...hard enough that I started feeling winded after 1k, and it scared me a little, I felt like I was going too hard and I would have to slow down if I kept up the pace.
I really had no goal for the Chilly Chase on Sunday, but I decided on the drive to the race that I would set my watch to run this 10k in 49 minutes, and see if I could pull in a sub 50 minute 10k for the second time in my life. Today was probably not the best time to try this, I have been lightly training for 2 months, only maintaining some base, I have gained 10 lbs since the Victoria Marathon, and I have done no pace work since the summer. In short I had no right to expect much from this race.
And so I used the training partner function on my Garmen, I told it to set the partner to run a 49 minute 10k with the intention of chasing this "Virtual Runner" to the line, and hopefully be less than a minute behind it at the finish. At the start I was 2 metres ahead, then 10, then 18, which changed quickly to 25m behind at the top of the first incline so I pushed again catching up. At the 5k mark I was 48 meters ahead, and feeling on the edge, I had one runner on my heels and was passing another one. The thought in my head was one of how far I could push, and what that would feel like, But I did not slow down, all I could think was "What was that Quote??...I Need to keep pushing, this is not pain..."
I started my mental countdown, from 5000 metres ahead to 4 and 2 then 1500, and I could see the finish. The pain in my lungs was uncomfortable, but not unbearable, and my legs felt unbalanced, but not weak. I pushed to the finish, and maintained my pace all the way to the line. I Crossed the finish line in 47:50:08 putting me 30 seconds away from my fastest, and best prepared 10k ever, and I did it by pushing harder than I knew I could. And I beat the Vurtual Partner, and even though there was nobody there, the belief that there was a time there kept me going.
Hello 2011, I am here, and I am not running away.
Ray
- Steve Prefontaine ,’72 Olympian, Oregon Running Legend
The feeling I get from this quote pushed me, I started hard...hard enough that I started feeling winded after 1k, and it scared me a little, I felt like I was going too hard and I would have to slow down if I kept up the pace.
I really had no goal for the Chilly Chase on Sunday, but I decided on the drive to the race that I would set my watch to run this 10k in 49 minutes, and see if I could pull in a sub 50 minute 10k for the second time in my life. Today was probably not the best time to try this, I have been lightly training for 2 months, only maintaining some base, I have gained 10 lbs since the Victoria Marathon, and I have done no pace work since the summer. In short I had no right to expect much from this race.
And so I used the training partner function on my Garmen, I told it to set the partner to run a 49 minute 10k with the intention of chasing this "Virtual Runner" to the line, and hopefully be less than a minute behind it at the finish. At the start I was 2 metres ahead, then 10, then 18, which changed quickly to 25m behind at the top of the first incline so I pushed again catching up. At the 5k mark I was 48 meters ahead, and feeling on the edge, I had one runner on my heels and was passing another one. The thought in my head was one of how far I could push, and what that would feel like, But I did not slow down, all I could think was "What was that Quote??...I Need to keep pushing, this is not pain..."
I started my mental countdown, from 5000 metres ahead to 4 and 2 then 1500, and I could see the finish. The pain in my lungs was uncomfortable, but not unbearable, and my legs felt unbalanced, but not weak. I pushed to the finish, and maintained my pace all the way to the line. I Crossed the finish line in 47:50:08 putting me 30 seconds away from my fastest, and best prepared 10k ever, and I did it by pushing harder than I knew I could. And I beat the Vurtual Partner, and even though there was nobody there, the belief that there was a time there kept me going.
Hello 2011, I am here, and I am not running away.
Ray
Friday, January 14, 2011
40 Running Project - Running For MS
Race4MS update 2011
Happy New Year, with the new year comes new challenges. Tomorrow I am Tagging along with a friend of mine who is running 40 days in a row including 4 Marathons On the Vamcouver Marathon courses that have been each for a charity.
Tomorrow he is running the legendary Two Bridges Vancouver Marathon Course starting at 6am going over the Lions Gate Bridge to the Ironworkers Memorial Bridge finishing 42 km in downtown Vancouver near BC Place. Here is the link to his blog
40Running Project
Tomorrows Charity is The MS Society.
I will be Running the North Van section with him from And displaying my Race4MS colors. You might see us on the low road around Lonsdale between 8:30 and 9:30 am.
Spare a thought tomorrow to hope for a good running
Ray
Race4MS
Happy New Year, with the new year comes new challenges. Tomorrow I am Tagging along with a friend of mine who is running 40 days in a row including 4 Marathons On the Vamcouver Marathon courses that have been each for a charity.
Tomorrow he is running the legendary Two Bridges Vancouver Marathon Course starting at 6am going over the Lions Gate Bridge to the Ironworkers Memorial Bridge finishing 42 km in downtown Vancouver near BC Place. Here is the link to his blog
40Running Project
Tomorrows Charity is The MS Society.
I will be Running the North Van section with him from And displaying my Race4MS colors. You might see us on the low road around Lonsdale between 8:30 and 9:30 am.
Spare a thought tomorrow to hope for a good running
Ray
Race4MS
Monday, January 3, 2011
Shoe Review - Nike Free Run (Livestrong Edition)
Shoe Review - Nike Free Run (Livestrong edition)
Shoes today were Nike Free Run with a little Vaseline on the pads of my feet.
Not suggested for running on slippery roads, the square tread pattern made the frost very hazardous. I really didn't get into my run today due to other problems so this review has a big TBD on it. And I plan to add to my thoughts on my shoes more as they wear in.
They feel a little strange at first, but the tread flexibility through my stride is consistent and very comfortable. The padding is warm and not restrictive at all and for such a cold morning, the shoes were really warm. I am looking forward to more runs on these to see how they perform on longer distances, and better conditions.
I like them so far, I will see how they perform on more runs going forward.
Update 7/10/2011
I have to say, I have not run a lot in these shoes since this original post.
After two track workouts and a couple of short (6 mile ish) runs I am not impressed. I like to have a little more feel on the road than these shoes provide, and despite the Free Image that these shoes advertise, they feel like a much more flexible version of a traditional runner, which misses the point of Going for a minimal shoe.
Final Verdict, these for me are walking shoes, in the last 6 months I may have logghed 100k on them, they are not my favorite running shoes. As for walking comfort, they are pretty comfortable, and they still look brand new.
Shoes today were Nike Free Run with a little Vaseline on the pads of my feet.
Not suggested for running on slippery roads, the square tread pattern made the frost very hazardous. I really didn't get into my run today due to other problems so this review has a big TBD on it. And I plan to add to my thoughts on my shoes more as they wear in.
They feel a little strange at first, but the tread flexibility through my stride is consistent and very comfortable. The padding is warm and not restrictive at all and for such a cold morning, the shoes were really warm. I am looking forward to more runs on these to see how they perform on longer distances, and better conditions.
I like them so far, I will see how they perform on more runs going forward.
Update 7/10/2011
I have to say, I have not run a lot in these shoes since this original post.
After two track workouts and a couple of short (6 mile ish) runs I am not impressed. I like to have a little more feel on the road than these shoes provide, and despite the Free Image that these shoes advertise, they feel like a much more flexible version of a traditional runner, which misses the point of Going for a minimal shoe.
Final Verdict, these for me are walking shoes, in the last 6 months I may have logghed 100k on them, they are not my favorite running shoes. As for walking comfort, they are pretty comfortable, and they still look brand new.
Running For the Seabus - tough runs are training too
Let's start at the top.
I started with a lazy morning lay in. A shot of protein on my way out the door and an easy 11 minute run to the seabus. The morning was crisp and there is a thick layer of frost on the ground. I think I should have worn my trail shoes if only for the traction. the run started out OK, out through coal Harbor and past the Westin Bayshore. Into Stanley Park. By that time I know something was wrong. My heart rate was low, and I was feeling light headed. I kept slowing down in an attempt to recover but it was not working. I ended up stopping short of HMCS Discovery on the seawall, stopped my Garmen an walked back to Waterfront Centre.
At the end of it all I ran 5.8k in 36 minutes including the 1.6 k to the seabus. This run was time on the feet, and a reminder that not every training run has to be perfect. That is why it is training. 3rd run of 2011, and so far by milage I am doing good, with 27 of 32 kms feeling strong...ish.
Lessons for today, eat a better dinner the night before, skipping dinner last night was a bad idea even if I had a huge lunch. Have something better for breakfast, Tea, Vitimins and Protein do not a good run make... and shoes... wear the right shoes for the conditions. I wore my new Nike Free Run shoes today where my trail shoes with a more aggressive tread would have been much better for the frost. Good lessons, and on to the rest of my day.
I started with a lazy morning lay in. A shot of protein on my way out the door and an easy 11 minute run to the seabus. The morning was crisp and there is a thick layer of frost on the ground. I think I should have worn my trail shoes if only for the traction. the run started out OK, out through coal Harbor and past the Westin Bayshore. Into Stanley Park. By that time I know something was wrong. My heart rate was low, and I was feeling light headed. I kept slowing down in an attempt to recover but it was not working. I ended up stopping short of HMCS Discovery on the seawall, stopped my Garmen an walked back to Waterfront Centre.
At the end of it all I ran 5.8k in 36 minutes including the 1.6 k to the seabus. This run was time on the feet, and a reminder that not every training run has to be perfect. That is why it is training. 3rd run of 2011, and so far by milage I am doing good, with 27 of 32 kms feeling strong...ish.
Lessons for today, eat a better dinner the night before, skipping dinner last night was a bad idea even if I had a huge lunch. Have something better for breakfast, Tea, Vitimins and Protein do not a good run make... and shoes... wear the right shoes for the conditions. I wore my new Nike Free Run shoes today where my trail shoes with a more aggressive tread would have been much better for the frost. Good lessons, and on to the rest of my day.
Sunday, January 2, 2011
Shoe Review - Brooks Green Silence
I have been playing with my technique for the last year. In an attempt to improve my economy and endurance. With the new year comes new challenges, and new shoes.
The latest trend has been minimalist, low heel and as close to a "natural" stride as possible.
Today: Brooks - Green Silence
Marketed as a racing flat and made from recycled materials it feels good on the feet. I took them for a 10k run in Stanley park with an easy pace.
Overall: The shoes performed well. The cushioning is comfortable, though after 10k I do feel a little bit of a burn on my Forefoot; my feet know this is not my normal Stability shoe. These shoes flex really nice, and the low heel makes it really easy to avoid accidental heel strikes. Time will tell better, but these could be a really solid training or even racing shoe.
The latest trend has been minimalist, low heel and as close to a "natural" stride as possible.
Today: Brooks - Green Silence
Marketed as a racing flat and made from recycled materials it feels good on the feet. I took them for a 10k run in Stanley park with an easy pace.
Overall: The shoes performed well. The cushioning is comfortable, though after 10k I do feel a little bit of a burn on my Forefoot; my feet know this is not my normal Stability shoe. These shoes flex really nice, and the low heel makes it really easy to avoid accidental heel strikes. Time will tell better, but these could be a really solid training or even racing shoe.
Running for the Seabus: Training log
One run I like to do as an easy training run in Vancouver I call Running for the Seabus. I live in North Vancouver, and I Start these runs off with an easy jog to the Lonsdale Quay Seabus and take an easy 15 minute Cruse to Waterfront Station. from there I run along the seawall into Stanley Park. Then I turn around and run back to the seabus. The idea for me is to get back before my transit pass expires (90 minutes from time of purchase)
Seabus goes every 30 minutes evenings and Sundays, every 15 minutes the rest of the time.
Today 57 minutes for 10k. Which took me almost to Lumberman's Arch in Stanley Park, then back to Waterfront Station with 2 minutes to spare. Really dark out tonight but easy pace with a headlamp and this is a good place to run at night for me. I Ran with a new pair of Brooks Green Silence shoes to test them out.
Great night for a run, clear, crisp, and nobody around and felt awesome.
Seabus goes every 30 minutes evenings and Sundays, every 15 minutes the rest of the time.
Today 57 minutes for 10k. Which took me almost to Lumberman's Arch in Stanley Park, then back to Waterfront Station with 2 minutes to spare. Really dark out tonight but easy pace with a headlamp and this is a good place to run at night for me. I Ran with a new pair of Brooks Green Silence shoes to test them out.
Great night for a run, clear, crisp, and nobody around and felt awesome.
Subscribe to:
Posts (Atom)