Sun Run 2009

I would like to wish everyone taking part in the Vancouver Sun Run tomorrow GOOD LUCK.

That includes about 55,000 people so I'll be more specific:

GOOD LUCK to all the runners on the 

INNOVATIVE FITNESS Corporate Team

I'm not sure how many runners IF has in the race this year (last year it was 157!!!) but I do know that it is always inspiring to see so many people out there taking on their first (or 20th) 10km race.

Normally I would be competing in this race, and until yesterday at 3pm I thought I was...  As it turns out there was some type of screw-up and my FAXED Corporate Team Registration was never processed - therefore I had no chip, no number, no t-shirt - as far as the Sun Run was concerned I did not exist.

The moral of the story is always register online.  Groundbreaking - I know.  It's like saying that it is a good idea to continue breathing or to drink water....  

On that note why do FAX machines still exist?  And don't say "so people can sign stuff and send it in" - they usually want the original anyway.  Fax machines are so 1990 and I, for one, do not dig them one bit.

Having said all of that I am not too disappointed - I don't really need a 10km road race right now.  Not to say I couldn't use some run training, I certainly could.... but I don't need to throw down an all out effort right now having done little other than ride a bike for the last two months.

I have been actively targeting my cycling over the last 8 weeks to a point where I am really seeing some improvement.  I am going to begin to run bricks with some regularity in preparation for ESCAPE from Alcatraz.  My strategy is to continue to focus on the bike and ramp the running back up over the next few weeks - but the bike is KING this year.

I have also decided that MAY 3rd (a Sunday) will be my inaugural Batchelor Bay Open Water Swim for 2009.  Yes, it may be somewhat of a polar bear swim, but I also need to get tough for San Francisco Bay.  Feel free to join me....  the exact date is flexible (as long as it falls between Friday May 1 and Sunday May 3) - I will go whenever anyone else brave enough to join me can go.  Yes that was a challenge...

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Sun Run Strategy

Since I know you have all been on the edge of your seats since I left you with the cliffhanger two posts ago, I will now unveil my Sun Run Race Plan.

As mentioned previously, I am going to try a different strategy than I normally use in a run like this.  Normally, I would try to run a steady race throughout, not varying my pace much (except for trying to kick at the end with whatever reserves remain after 9.5 kms or so.)

After reading some interesting posts recently (especially this one from Lucho) I have decided to try taking a risk in the early part of the race.  The "risk" is to start the run significantly faster than I would with the old technique....  not so fast that I guarantee a bonk - just fast enough that I guarantee it will hurt over the last kms.  To lay down my best time I will have to SUFFER - this is unavoidable.  My old technique, and the technique used by most recreational runners, is designed to avoid suffering at all costs - i.e. the "don't go to hard now, you still have 7,6,5 km to go and you don't want to blow up..." mindset.  

So then, the strategy this Sunday is to go out running 3:45 - 4 minute kms and to continue doing that for as long as possible.  I am certain my time won't be sub-40 minutes so of course I am expecting to slow down as the kilometres tick by - but I hope the risk will pay off and I will be able to lay down a new PR (personal record) and achieve the goal I set for the race.

Whatever happens, it's great to have a plan and I will learn from the results on race day.  If I can give any advice to people (and remember it's only worth what you paid for it ;) it would be to have a plan going in to any race.  Give yourself a "job" to do and approach it that way.  Try different plans and strategies until you find one that works for you but always have a plan - don't compete aimlessly.

Of course the Sun Run is a "fun run" and if you are just heading out for a great day then disregard the previous paragraph - but if you "care" about your result - having a plan is kind of key.

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