Fall Classic - I.F. Port Moody on the Board!

Yesterday was the Fall Classic out at UBC.

The last time I ran at the Fall Classic it was a small race - 5 or 6 six foot tables set up in the Student Union Building for registration - pretty minimal.

Nowadays it is entirely different.

• Three distances - 21.1 km, 10km, 5km
• Hundreds (maybe more than a thousand) runners
• A massive stage with an Elvis impersonator, TV personalities as hosts, and more...
• Chili after!!  (Best ever after a cold, wet race...)

As far as running events go the Fall Classic is pretty mega now.

But all of that was secondary compared to the importance of this event for Kris, myself and two important people that I'll tell you about in a moment.

This was the first official destination for IF Port Moody customers!  

Kris ran the half marathon with Julie.  It was her first in quite a while and despite the terrible conditions - cold, windy, rainy - she toughed it out to finish in an admirable time.  She'll be building from that in future events for sure!

I ran the 5km with Eric.  It was his first run of this type for several years.  We set a goal prior to the race and proceeded to DESTROY it by an entire minute!  Eric really dug deep and cranked it up in the final 2 km for a negative split.  It was a blast running with him.

Julie and Eric were pretty much our first customers out in Port Moody and it was awesome to see them getting results already...

Yesterday was also a great moment for Kris and I....  It's exciting to be helping people make progress and reach goals already...  that's why we chose this career.  There's a lot more to come and our doors don't open for another week!

  

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Time to "Get Serious"

On the horizon:

- North Shore 1/2 Marathon

- Hallows Eve Trail Run

- Another 1/2 where I will be better trained and hope to go a bit faster... maybe Seattle?

So far so good on the increased running... No sign of the issues that plagued me most of the summer.

Nevertheless, I am being pretty cautious - doing a fair amount of trail and treadmill to limit the hard pounding on my legs - I think it's over cautious but what the heck...

Anyway, I was reading Chuckie V's blog (as I have for years it seems)... a post on training manuals... He writes:

3) The Lore of Running by Dr. Tim Noakes. Not much to say here. If you don't own this, you're not really serious about your training.

OK then. Definitive. No wiggle room on that....

Does anyone have a copy? I'd trade for a copy of one of the books in my library - (see right column). And we can always trade back after...

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Trail Running for Amputees

Trail Running: I get asked OFTEN how it is to run on the trails with my prosthesis... So I'll tell you. This might help some (leg) amputees a little... I hope so.

- You have to concentrate! When I am placing the left 'foot' I really have to watch out for: big, loose rocks, wet roots, oddly angled anything. The concentration is actually exhausting but if my mind wanders even for a second I usually land awkwardly or duff the foot on something. There was a girl running beside me for a few kms at my last trail race who must have added about 10 beats to her heart rate because I kept scaring her by nearly wiping out! (I was getting tired and that's when the concentration fades...)

- Steep, loose downhills are a real challenge. With such a small surface area in contact with the ground you either need to lean forward and let 'er rip or REALLY SLOW DOWN. It is always better to lean in (for speed and less jarring on the legs) but sometimes the trail is too steep or winding.... There is a distinct lack of a middle gear because it is so difficult to control speed with such a miniature contact point on loose ground.

- The extra jarring and abnormal movements that come with a rough trail cause sweat to collect differently and in a less convenient way. For instance one odd step could move the leg in such a way that the whole liner (and thus prosthesis) slips a bit. This is uncomfortable and thus you really want to concentrate to avoid it happening.

- I find that I sweat more during a trail race... I think it is because my heart rate is generally higher and my speed (wind cooling) is lower + they are generally much harder than an equivalent distance road race. This increased sweating does bad things for the fit of my leg. I sometimes use Drysol to minimize sweating inside the liner. It's pretty harsh stuff, but good for race type situations when I don't want to have to stop.

It is interesting to note that the first two are pretty much the same for a runner with both legs - perhaps just comes a bit more naturally with less focus required.

Anyway, the extra concentration does have ONE HUGE PAYOFF.... the race seems to go a lot faster when your mind is consumed by remaining upright!

Have fun on the trails!

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5 Peaks Wrap-Up...

Took me a while to get to this... I've been run off my feet foot with Sacha out of town. She only left me one of the kids but man I have a new appreciation for moms. What's with the crazy schedule of pick-ups and drop-offs?!!!

Anyway, casting the mind back to the weekend:

(Mattias' 5 Peaks) : Mattias and his buddies came 1, 2, 3 in the kids 1km run. It was total domination! 1km is definitely a bit short for his age... "Daddy the run from the parking lot was longer than the race!"

(MJ's 5 Peaks): Maybe I was taking the race a bit too lightly... it was 11km (not too long), and the elevation looked "rolling" i.e. not too bad... As it turned out it was really tough.

The uphills were often too steep to run (more training on these kind of hills would help) and some of the downhills were super steep (the kind that forced me to have to be cautious). The flats were fine but there weren't many!

Myself and Guy Demong... I probably would have brought a backpack if I had known I'd be out there for so long!

I ran the first 4 or 5 km with Jayeson, part of the substantial Innovative Fitness crew in attendance, before he slowly pulled away... then it was a long, lonely, (painful) slog back to the finish line.

CHT (cold, hard truth): I couldn't really expect much given the lack of run training - I was mostly happy to come away without any leg issues - I am now ready to declare myself 100% after a summer that never really got into triple digits. Everything feels good now.

Overall: Buntzen Lake is awesome! Totally beautiful and the trail system is unbelievable. The weather started out wet but got sunny while we ran - no complaints. 5 Peaks does a great job and I even won a HUGE bag of coffee beans.

A few more shots:

Mattias and I watching the awards...

Mattias rounding the first corner in the kids' race...

Da boys: Sam, Nick and Mattias

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Update

Cycling:  In the last week I have been back on the bike for a couple of easy rides to see if I can resume training...  the swelling in my leg has subsided and appears to be 100% gone now.  I am ramping up the work level but still not going 100% because there is no sense in shocking it and risking a recurrence.  The annoying aspect is that the doctors never fully figured it out so I am nervous it will come right back as I resume....  Oh well, time will tell...

Running:  I have been able to resume running as well.  I am taking it even slower in that department as it represents the biggest test of my skin and leg.  If something will go wrong it is usually when I am running.  So far it has been fine, but I have been using the treadmill (softer) and going in short bursts of 10mins or less.  It feels fine and soon I will "go for it" a bit more...  I am thinking of doing a short "race" with Sacha this weekend - it's tradition (once a year) and should be a good (but not too hard) test for my leg.

Swimming:  I continue to get out in the ocean three times a week at least.  It has been my saving grace during this period.  We now regularly get 6-8 people out at B.Bay.  For info click HERE.  I have totally found my love for swimming.  Today we had a strong current making us work extra hard.  I would love to know more about the currents and tides at B.Bay - they seem utterly random to me...  

Overall:  I would say that my upper body could use a rest...  with all the swimming,  and workouts that avoided leg strain, it has seen a lot of work over the last while.  I think my fitness is ok mostly due to the swimming, but there is going to be a definite effort involved in recovering some lost speed and power on the bike and it has been AGES since I ran properly.  These will come back with time but I need to be patient...

The logos are from the Olympic pictograms from 1968 Mexico City Olympics.  

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Speed Syndicate Takes 3rd Place!

Team Speed Syndicate - 3rd Place - left to right: MJ, Jeremy, Justine

Race Highlights...

Start:  Hop, hop, hop, hop, flop - swim.  That's how a beach start goes when you have one leg.  Then you work for 150-200metres to pass everyone that beat you to the water.

Sighting:  Paddleboarders had yellow shirts.  Swim buoys were yellow.  Got confusing for a minute but got it sorted sooner than many around me.

End of Lap 1:  Swim till fingers touch...  get up on one leg - hop/wobble through water, around the beach buoy, back in and swim.  Heart rate goes WAY up - hopping in sand = hard work.  See Caroline Greenwood and exchange a nice midswim "Hey!"

Lap 2:  Smooth.  Caroline swam the entire second lap about 4 ft off my starboard/stern.  Very polite, never drafting.  

Swim Exit:  Approaching the end I started to hope Caroline might help me out of the water and up to my crutches.  Sure enough, as soon as we hit land she popped up and said, "Do you want a hand?"  I grabbed a shoulder and hopped up to the crutches with her help.  Thanked her and told her to get going...  THAT is going to be a lot of good karma for her.  THANKS CAROLINE!!!

Time:  34:56 - a couple minutes slower than anticipated... speaking with everyone after it was a common theme - maybe there was a current, or the course was longer than 1.9km...  whatever.  Anyway, I was 6/18 in the relays and would have placed 56/212 in the overall.  Not bad with all the hopping around and whatnot....  I'll take it.

Transition:  The crutches were a STUPID decision.  I thought I could crutch up the beach faster than putting on my leg and running.  Uh... no.  Not on tired arms, uphill, deep sand...  it was a b!&#$.  Oh well, at least I tried it and know for next time.

The rest of the race:  I didn't trouble my teammates for race reports but I can tell you they both performed admirably.  Jeremy on the bike and Justine running us to a podium position (3rd).

All in all I have to say relays are pretty fun - the camaraderie of competing with a team is different from the normal triathlon experience.  I think more people should take advantage of the relay option as a way to get involved in the sport...  or to still enjoy the competition with an injury (like I did...)

Congrats to everyone who raced!  Lots had great performances out there.

Thanks to Jeremy and Justine - the Speed Syndicate will have to reunite one day!

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Three things about lululemon

Let's start with a quiz....

What do this:

and this:

Have in common?

If you answered:  "they are both a$$es" you are wrong!  (Thanks though...)

In fact they are both wearing clothes from lululemon!

Now that my ambassadorship has truly begun at lululemon I thought I'd take a moment to introduce my readers to the company - they are much more than just a clothing store!

FIRST

Running clinics - led by yours truly...

 In case you haven't heard...  lululemon (Park Royal - West Vancouver) has running clinics on Tuesday evenings (6:45pm) and Saturday mornings (9:30am).  The current clinic is "Learn to Run" and we are preparing a great group of customers and staff for the Eagle Harbour 5km on May 31st.  You can join any session and it is FREE!  Email me for more information:  meyrick (at) meyrickjonesracing (dot) com.

Look for other RUN offerings later in the year! 

Your local lululemon store will likely have something cool going on - check it out the next time you are in there.

SECOND

I was surfing their website and noticed two new things:

Shop Nude - Yes, now you can buy great lululemon gear online!  We Vancouverites are spoilt by a plethora of lululemon stores, but those of you who don't have one near by are now in luck.  Ladies, buy the quintessential lululemon pant (or any of their other styles) online HERE.  Men, never fear, there are plenty of cool items for you too....

Goaltender - I think lululemon sets itself apart from other brands with the cool community and personal development vibe that is integral to their culture.  Case in point:  the lululemon Goaltender.  I found this tonight on their site - it helps you set goals, track goals, reminds you of goals and more.  It's super stylish too if you are a fan of web design....  Click HERE to have a look.

THIRD

Mythbuster #1:  "lululemon is for WOMEN ONLY."  Not true!  I wore an all new running outfit tonight at the clinic - shorts, shirt and lightweight jacket - all amazing!  The comfort and performance were really impressive.  These items should be online soon and they are in stores now.

Mythbuster #2:  "lululemon is good for yoga and dancing but not for "real sports".  Not true!  lululemon has an amazing line-up of running gear for men and women.  People who really want to perform are wearing it.  Check out Beth and Eileen - these two lululemon ambassadors (and blog buddies) take no prisoners!

If that isn't convincing enough have another look at my cool new gear:

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Week in Review

Training this last week has been a little tentative...  

Upon my return from Florida I promptly went out for my first run in three weeks and went a little too hard and neglected to stretch enough.  What a tard I am...  It was only a 45 minute run with some drills, but it was the 4x30 second strides that did it I am sure.  Anyway, my right calf felt like I had run my first marathon for about 5 days....  Stairs were tough...  the complete rookie runner walk where you hobble around on your heels.

On Friday I participated in Accu-Chek Cyclebetes for the second year.  The Innovative Fitness Team raised $4,000 out of an amazing $100,000+ which went to juvenile diabetes research.  I'd like to extend a HUGE "thank you" to those that donated.  I am going to write more about this in the next few days.  

That was four hours of spinning in a high school gymnasium...  Between my sore calf and slightly tender undercarriage (from all the riding in Florida) the trainer didn't feel too spectacular.

On Sunday Kevin P. and I did a 2 hour ride - it was awesome to be back on the roads here even if there are WAY more cars and the temperature is about 25°c less than in Florida.

It has also been good to get back into Innovative for a couple of workouts - I miss the vibe and energy of the place when I am away for that long.  Josip  put me through my paces on Friday and Monday and Kevin L. and I will be working together this afternoon.

On Friday I will be returning to the pool.  It will be good to get back into the morning Masters routine.

Now I am heading out for a ride before the rain clouds close in (I hope...)

Cheers!

This was taken in the gym at Rockridge High School at about 1am...  During Cyclebetes people were spinning for 24 hours straight and $100,000+ was raised for JDRF - pretty awesome!

Debbie - We were on the spinners together for 2 hours...

Steve - Joined us at about midnight and took it through till 4am....  trooper.

When your a$$ is sore and you are spinning for 4 hours it is smart to 'practice' descending technique ;)

I decided to stop in the middle of the Lion's Gate Bridge for some shots... It's a cool spot to see the city from even though the photos don't really do it justice.

Kev, (and my reflection in his glasses)...

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St. Patrick's Day 5km - Register Now!

Does everybody have their favourite emerald green running singlet washed and ready?  I know I do...

Well, if so, (or even if not), then you should join Sacha and I (and our band of leprechauns) at the St. Patrick's Day 5km at Stanley Park.

Since I leave the next day for cycling camp in Florida, Sacha and I have decided to make this race a family affair.

The rough plan is for Sacha to push Viggo in his stroller and walk/jog with Aia, while Mattias and I run at his pace.

If you happen to live here in Vancouver why don't you join us?  Bring your family.  If your leprechauns are too young to run 5km you can always walk/run or just walk - or do that thing where you jump up and click your heels like real leprechauns...

We'll grab a coffee/muffin or brunch afterwards.  Let me know if you are interested!

RACE INFO:  CLICK HERE

REGISTRATION:  CLICK HERE

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Sun Run Race Report - 2008

What a great day for a road race!  Many would say it was a bit chilly (around 2 degrees), but I was just happy it didn't snow...  Bright sunshine and crisp conditions - sweet!

I woke up at my Dad's place (where we continue to live since my Dad is in Montreal and our house is not yet finished... Thanks Dad!).  This may need to be a yearly occurrence as he lives about 4 blocks from the start area - no driving, no parking, no hassle.

So, the Sun Run is one of those events that makes you proud to be from this city - 59,120 registered!  Are you kidding me?!!  So awesome...  And everyone orderly, polite, happy and ready to rock.

There's a bit of standing around that comes with a race of this magnitude...  My early warm-up efforts jogging alone downtown and with friends near the starting areas were distant memories by the time the gun went.  Oh well...  the downhill start is handy in that you can maintain a great pace even cold out of the blocks... 

It also worked well with my Race Plan.  The first mile was completed in a scorching (for me) time of 6:10...  I was a little scared/excited by that info as I passed the 1 mile mark - would I be bonking from the early exertion?  Anyway, mile 2 (as reported by my Garmin 305) went by in about 12:40 which was still good and fast.

After that I settled into a more maintainable pace of between 7 - 7:45min/miles.  I remember thinking that I was suffering at times but being happy about it as it was PART OF THE PLAN.  Everything was coming together.

I really like the Sun Run course as it segments nicely and there is no part of it that is long enough to lull you to sleep...  As I came across Cambie toward the end I was a bit concerned about my time - but I had forgotten the downhill there which boosted my speed to get me to the line in time for what I am deeming a Silver Medal.  43:35 (unofficial).

A note on outcome goals...  It is generally not advised (by most book-writin' types) to set outcome oriented goals - like "Sub-43 minute Sun Run".  Rightly or wrongly I sort of ignore this...  It has never been an issue that has caused me to need psychiatric assistance so I continue to allow the clock to be a part of my goals from time to time.  But this is how I do it:

Sun Run - 2008 - Goals

Gold Medal:  Sub 43

Silver Medal:  43-44

Bronze Medal: 44-45:24

Ouch: 45:24+

I was very happy with the plan - to take a risk by going out fast.  I was very happy with my discipline to follow the plan and bingo! the results were there.  Sweet!  A new Personal Best!

In the massive crowds after I met up with many of the Innovative Fitness runners (of which there were 157!!) - they all seemed very happy with their races.  It's awesome to be a part of a group like that.  I am hoping my time will be fast enough to be counted towards Innovative's corporate race time (top ten IF runners).  Congrats to everyone!

If you do only one run/walk/stroll event every year this should be it....  proud to be from this city.  Thanks for reading. 

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Human Powered Day

Last night Sacha and I realized we had 1 car at my Dad's place - which doesn't work too well when I need to go to swimming at 6am and to work from there, and she needs to get the kids to school for 9...

We hummed and hawed (spelling of 'hawed' anyone?) and eventually I came upon the idea to run to swimming.  I woke early - 4:45am.  My plan was to go slowly, so I gave myself a full hour to run the 10km (planning on it taking 48-50 mins and having the other 10 minutes to change into my swim gear and take down a gel).

5 am is a GREAT time to run.  The world is pretty much dead...  you can cross streets anywhere (using appropriate caution) - for instance I ran right across the lanes from the east to the west side of the Lion's Gate Bridge at the West Van end - something that would normally result in death...

Apart from the grind up the Stanley Park Causeway (which is an almost imperceptible grade to the eye - but definitely perceptible to a runner) the run was really enjoyable.  The swim was challenging after 10k's, but once I lolly-gagged through the first couple 100 metres I felt pretty good.  Also, the swim was a great recovery for me - legs didn't even feel tired after... nice.

Check out the cool picture I found of my run - I went from just left of BC Place (the white dome) - to the last cluster of buildings on the far shore.... looks farther than 10km...

It got me thinking about another HUMAN POWERED DAY.  I had one last year (because my van was in the shop) - I ran from West Van to have breakfast with my Dad downtown, then to my dentist in Kits, and back to West Van later in the day.  I think I went 24 hours without burning any fossil fuel - just my pack on my back - running.

Look for me to throw down an HPD just for fun some time soon....  maybe I'll start an HPD Challenge... and see if I can get more people on board.  It feels pretty cool to get around the city this way.

Enough blogging - I have a presentation at GF Strong Rehab Centre tomorrow night... better get a little prep in...

P.S.  The Chinese wedding was awesome - 300 people, weird food (Shark Fin soup, chicken feet, strange balls floating in milky liquid....).  Congrats and thanks Tony and Alex - we had a great time and wish you guys the best.

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Saturday Run

I was planning to go on a long ride today with the I.F. group but in the end the logistics made it too challenging.  We are living at my Dad's at the moment (he is in Montreal) and all of my cycling equipment is in West Vancouver.  The 7am start-time combined with my equipment being on the other side of town made me change my plans.  

Instead I strapped on the running leg and went out for a Sun Run tune-up.  I read about a run workout that Bree Wee (a first year female triathlon pro) uses in the week or so prior to a race so I decided to give it a shot. 

Briefly it goes like this:  

- 15 minute warm-up

- 5 minutes steady (2 minute recovery)

- 4 minutes steady (2 minute recovery)

- 3 & 2

- 2 & 2

- 1 & 2

- 10 minute warm-down

- (then I went about 20 minutes more)

The idea is that you go a bit harder (and hopefully faster) with each interval.  This is called a Fartlek session (i.e. different intensities).

It went really well, I enjoyed it a lot and I covered more ground than I expected.  This type of workout is what I need because it forces me to use different paces and become comfortable with how much I can do at each speed....  it is sometimes easy to run at one speed all the time (which is a sure way to never improve.)

I will unveil my Sun Run race plan here in the coming week...  I will be trying a new strategy.  Exciting - I know....  a cliffhanger.....  you'll have to check back to hear all about the new plan.

Now we are off to a huge Chinese wedding....  I think there will be 400 people.  11 courses of chinese food too...  wow!

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Training Update

First week back update...

I missed my first swim back due to lost luggage - no goggles, no suit.  (and the three hour time change made 5:30 seem like 2:30 - Ouch!

So on Wednesday I hit the pool at 6 am for Masters.  Mischa usually lets us have it on Wednesdays so it is never advisable to make Wednesday your first day back after a lay-off.  I went against this rule of thumb though and threw myself in at the deep end (literally and figuratively.)

It hurt.  The main set was 5 x 400 metres (progressive - which means they are supposed to get faster...)  The first was completed in 6:15, the second in 6:10 or so and then I began to "progress" the wrong way....  Snorkeling with Mattias may not be adequate to keep my swim stroke at peak performance.  

In the pool again this morning for a shorter sets workout... more to my liking and I held my own and led the group for fast 50s and a few other fun sets.  It doesn't take long to get it back...

Down at IF I have had a couple of great sessions:  Monday with Rob (highlight: we did a Tabata session on the treadmill - 20seconds on a tready at 12.5, incline 3 followed by 20 seconds on a different tready at level 8, incline 1 - back and forth, back and forth, no rest, repeat 8 times....  it only takes a few minutes but it is tough.)

Wednesday with Richard was tough - started the day with Mischa's deadly Masters workout so I was already a bit exhausted upon arrival when Richard hammered me with a 3 x 12 reps strength day.  Was painful...

I did a 7km trot (easy run) on Thursday... just to get the legs moving.

Today Rob and I did a cardio blast workout that involved three rowing/running mini bricks that were challenging but not too bad.  Row 500 metres in sub 1:40 then run 1 minute at level 10 on the tready followed by 1 minute at level 8.5... then various strength exercises.  Repeat three times changing the exercises each time.  Good fun.

This weekend has a big bike ride on Saturday and a run (on Saturday or Sunday).  Should be fun...  more details to follow.

Good to be back.

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Double-Header

Double-Header today...

I have a goal I have been working on.... to do an event every month for a year. I went through my records and have been close to doing it before but never quite. Anyway, this time I am making sure...

After a busy summer with races in each month I concluded my triathlon season with World's in Hamburg in early September. I didn't do an event in October. So, with that being the last event-free month I launched into this fun goal...

NOV 26 - Seattle Half Marathon (1:45)

I had a good time in Seattle and finished feeling fresh, so, for December I hit up active.com and searched for another running event.

DEC 1 - Santa Shuffle 5km and Gunner Shaw 10km XCountry

The start times made it possible to do both....

RACE REPORTS:

Santa Shuffle - Had to run this one fast to make it to the other event. Truth be told the Santa Shuffle isn't about high performance athletics (as the costumes attested to....)



Anyway, I had my job set out and it got tougher as the race started late and the Stanley Park Seawall was covered with snow.

My leg doesn't perform very predictably in the snow and so I run a semi-constant risk of wiping-out.... makes for a tentative stride. I got the hang of it after ten minutes or so and was able to stride out a bit more.

Right around the aid station (? on a 5k.... and they gave the kid beside me a full water bottle with the cap on... ha ha...) I was in the lead with one other kid (he was about 17). He eventually, petered out but one other guy came past me.... I crossed the line in about 20 minutes for my first running podium. Hey, I know it's just the Santa Shuffle but I'll take it....

I had to rush to race #2 so I collected my prize pack from friends later.... fun.

Gunner Shaw 10k - Cross Country - Debbie, my designated driver for the day rushed me from Stanley Park to Jericho Beach with 10 minutes to spare before the XC race. WAY different vibe over here.... no santa costumes and people are serious. Team jerseys, spikes, singlets (it was below zero and snowing...)

The gun went and we were off like a shot. I haven't done a cross country race since high school... they are a blast! The course wound through Jericho Park and the beach - over sand, dirt, grass, ice, puddles, snow, over stumps - awesome!

Favourite parts: solid footing - grass, gravel. Least Favoured parts: the beach - my left leg buries on every stride....



So, this race was a lot of fun but a bit of a "mental strength" assignment... I was struggling with the footing and the ice and snow... not to mention the extra distance. This left me with the bottom half of the field - still a pretty energetic group though. I crossed the line in around 50 minutes and headed straight for the warmth of the car.

What a great day.... take it from me do a double-header one day. Try to rope in your friends - if that doesn't work go it alone (or with a driver if you are lucky enough to have someone willing! Thanks Debbie!)

And if you do, follow it with a BIG heart-stopping breakfast at the Bakehouse in West Van like I did. Kids and wife there to celebrate with me.

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