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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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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Kauai - Vacation Wrap and Slideshow

Hey folks... wow it takes a long time to go through digital photos.... sheeesh.

Anyway, here are most of the good shots from our trip. Notably absent are awesome shots from the Na Pali Coast hike I did with Ian Daffern (a Cross Country Canada National team Wax technician who was on Kauai by chance at the same time...). They are absent because I forgot the memory card for my camera - doh! Anyway, Ian will send me a few shortly.

The final summation of this trip.... boring, lame, don't bother going there, the place sucks! Just kidding.... it was awesome! We loved the island and would recommend it to anyone - and there are great deals on accommodation there (good places from $125/night!) Just ask and I will fill you in...

Without further ado.... the slideshow:

Foreshadowing: great news coming up in a few days.... stay tuned for an exciting announcement!

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Home Sweet Home

Well we made it back safe and sound...  got back on Sunday night actually.  The journey was smooth right up till the last hurdle - our luggage got lost.  All four pieces to be precise.  We still don't have it and I won't lie that it's becoming a bit irritating.  Really it wouldn't be a big deal except for a few key items - the cord for my laptop being the #1 item I am missing.  (Mental note: don't separate the cord from the laptop to save a bit of carry-on weight.)  So, why did our luggage get lost?  Let me tell you (because this is a new thing and you may be effected)...

When you have a connecting flight and the second leg is international, say, Kauai - Honolulu then Honolulu - Vancouver you MUST pick up your bags in Honolulu and take them through customs and security yourself.  Not like the old days when they could "check your bags through".  The problem is that the airline check-in staff will often still say "we'll check your bags through to the final destination" for some reason (like any of the following: they don't know Vancouver is in Canada, they are half asleep, they don't look at the final destination at all, they forget the new rule, whatever...)  The result is you arrive in Honolulu, head to the gate for your next flight while your luggage runs into a problem in the bowels of the airport.  Said luggage then gets re-routed to the 'Baggage Department' where it collects dust until someone sees fit to process the paperwork and put it through customs without you.  Meanwhile a WORLDWIDE BAGGAGE TRACKING system headquartered in Bangalore, India is trying in vain to figure out this (quite simple) problem.  So beware....  just say, "No Thanks, I'll pick up my bag and re-check it."  Obviously, this isn't a problem if you are flying domestically or if the first leg of your journey is the international leg...  

Anyway, I am borrowing a cord and finally seeing my e-mail (over 200 new e-mails... arghh) and providing a quick blog update.

Our holiday was GREAT!  Kauai is a pretty special place and one that I know we will be visiting again soon.  I will load up a slideshow and a better trip report in an upcoming post (once my luggage returns from its extended holiday in Honolulu - that's positive thinking for you...)

Onto Training....  it's great to be back into a regular routine.  I got my program from James at Innovative Fitness and it looks like a great plan to put me into fighting form for triathlon season.

My first benchmark will be the Sun Run on the 20th - I am excited to do this race as it should provide a pretty good reading on my overall fitness.  Also, it is a lot of fun...

I am fighting off a creeping antsy feeling that I am late in preparations for triathlon season....  the logical side of my brain knows it is because I have had a busy ski season and things are different with a two sport focus.  The other side of my brain just feels like I am "behind".  The cure for this problem?  I need to ramp up the workouts and get down to business fast!  (without overdoing it and getting injured.)

My biggest weakness at the moment has to be my cycling as I have ignored it to a massive degree over the course of the winter.  I will be seeking to remedy that situation in the coming weeks.

Stay tuned for some training posts and pics in the coming weeks, and cross your fingers for better weather!

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Sun, Sand, Surf...

It may seem strange to you that I am proud of myself for hanging out at the beach so successfully for the last week....  But I really have to hand it to myself - I've got the beach dialed in.

Let me explain...  Beaches:  sand, salt water, waves, etc. all create scenarios that can be quite challenging to an amputee.  Sand wants to get into places in my liner* and leg that cause big fit and comfort problems, not to mention blisters... and stopping sand is tough.  Water wants to #@%! up my fit, corrode various parts and generally make stuff uncomfortable and heavy.

There was a time when I would head to the beach, lay out the most massive towel possible and try not to move from it (all while pretending to enjoy myself.)  Talk about lame and not fun at all...

Eventually I had a beach epiphany - a beapiphany:  quit trying to avoid these things - go for it and fix the problems later.

So how does this work? (if you don't care I understand... and now would be a good time to surf to MSN Money or YouTube or something more interesting...)

1.  I started by just going for it... doing what I used to do when I was a bi-ped.  Analyse the results.  Corrosion of metal parts, sand everywhere, ruined prosthetic sock, pretty uncomfortable while in use... though not as bad as I would have expected.  Also, the experience of "forgetting about it" - FANTASTIC!

What you need:  A willingness to get in there and tinker - don't be afraid of your own leg!  Some tools.  Dessert optional.

2.  Problem solving.  Problem #1 - Corrosion.  Hardware store - metal nuts, bolts and washers - now chrome...  I was going to get stainless steel (and that would have been smarter) but the chrome was sexy...  somewhat of a makeover for my leg.  The locking mechanism inside the prosthetic is the only other metal part on my leg...  When I get out of the water I try to rinse ASAP with fresh water (as opposed to salt water) and I dry it every night by leaving the leg upside down and I also spray Liquid Wrench inside to keep everything moving and limit the rust a bit.  And if this doesn't work 100% I don't sweat it... because I can replace bolts and that locking mech. is gonna break one day anyway.  

Problem #2 - Sand:  Well, it's going to get everywhere.  What to do?  Let it.  And every once in a while pop the leg, liner, and pros. sock off and rinse it out...  No big deal.  Very liberating.   

Problem #3 - Fit:  Yeah it kind of sucks compared to perfect, dry-land conditions.  Then again everyone is a little less steady on the beach or in the waves etc. Buy a thicker sock and devote it to the ocean... once it is wet it will come down in size a little and the fit will be 'close'... I used to baby these prosthetic socks because they cost so much**... to hell with that. Pop it in the dryer at night (or don't bother if it is getting wet again tomorrow.)  I can chase my kids, surf, swim, and enjoy myself.  

Benefits:  You can do what you want at the beach...  not getting sunburnt can go back to being your number one concern (alas, it was never relegated to #2 for me...).  Also, and here's a nice one...  when you get home, just hop in the shower like you used to - on two legs! - to rinse everything out thoroughly.

Hey, this may not seem like a big deal to most people but I know that it can be for those of us with robotic parts.  Take it from me - go for it!  What's the worst that can happen?  (Well you could lose it in the ocean... but I am developing a leash system...  ha ha!) 

If you made it this far, take a moment to consider something that you have a mental block with...  think of that thing you just hate dealing with...  find your beach.  Now figure out your approach to defeating it.  If you are lucky it will require a week of working on it in Hawaii.... 

Trip to Hawaii:  $ a lot

Wrenches: $5.00

New chrome nuts, bolts, washers: $6.50

Leg Bling: Priceless.

(Rocking the beach with my kids - also Priceless - though less ironic and a bit too syrupy sweet to be written outside of brackets...)

* Liner is the silicone sleeve that I roll onto my leg.  The pin attached to the end of the liner locks into the prosthetic.  This system creates a suction suspension to keep the leg on.  Works 99% of the time...

** Ridiculously, wool prosthetic socks can cost as much as $60.  And it seems there isn't one company that has ever thought to make them in any colour other than white.

*** Sacha wants me to remind people that the photos are from the condo in Hawaii...  lest you should think we hired the Golden Girls to decorate our home. 

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