Five days away from my first ultra, in a year that will include at least five of them, the idea of tapering is on my mind. So I thought I would look back on some previous tapers (and training leading up to them).
Elk/Beaver 50 km in May 2010:
Week 8: ran 0 miles, biked 38 miles
Week 7: ran 7 miles, biked 70 miles
Week 6: raced a half marathon, biked 10 miles
Week 5: ran 7 miles
Week 4: biked 30 miles
Week 3: ran 4 miles, biked 40 miles
Week 2: ran 10 miles, biked 48 miles
Race week: biked 18 miles on monday tuesday. Then 50 km race on Saturday and road marathon on sunday.
Result: I feel like I had lots of energy leading up to the race. I was getting over a stress fracture in my anterior tibularis at the time. Pretty sure that was not the proper way to train for an ultra, or taper. Having said that, I was still exercising 4-6 times a week though.
Scorched Sole 50 mile, June 2010:
Week 8: 6 miles run, 51 miles biking
Week 7: 35 miles run, 44 miles bike
Week 6: 91 miles run, 6 miles bike
Week 5: 29 miles run, 37 miles bike
Week 4: 55 miles run, 6 miles bike
Week 3: 48 miles run, 59 miles bike
Week 2: 22 miles run
Race week: Monday 6 miles run, Wednesday 12 mile mountain run, Thursday 5 mile run, Saturday race
Result: I felt like I was very physically ready for this race. I was very focused, I had treated my body well leading up to the race, but looking back the 12 mile run the week of was probably the only really, really bad decision during the taper (but I was happy with that as I was scouting the race course). The race felt pretty good that day, and I might still consider this my most pleasing race day performance ever.
Death Race. August 2010: 5 weeks after scorched sole
Week 5: 40 miles running
Week 4: 36 miles run, 25 mile bike
Week 3: 33 miles run
Week 2: 17 miles run, 10 miles bike
Race week: sat, sun, mon, tues before the race my log indicates the type of activity I did at the time while hungover. So the week before the race I decided to be drunk.
Result: Training would seem to be negligent for volume for the race distance I was going into. Weeks 4,3 should have been way heavier with exercise. I tapered nicely I think, but clearly decided to sabotage my race week with horrible body treatment the week before the race. Resutling in a race where I feel like I made a fair amount of nutrition mistakes, and had some massive muscle cramping issues.
Scorched sole 50 mile: June 2011
Week 8: 45 miles run
Week 7: 23 miles run
Week 6: 45 miles run
Week 5: 12 miles bike
Week 4: 50 miles bike
Week 3: 52 miles run
Week 2: 13 miles run
Race week: 14 km run on wednesday; race on saturday
Results: Clearly I don't think I was running enough to have adequately prepared for this distance. If I recall during weeks 7 - 4 I was transitioning from starting work at 5 am, to starting work at 2 pm. So running got sacrificed. And then in week 5 I also stopped my attempt at sobriety and started drinking again. Surprise, not enough running to prepare. But the race went decent, kind of. I didn't cramp at all during the race which was much better than the SS 2010 or the DR 2010, my nutrition was good. My race plan was good (because I knew the course) and talking more now with people about the race I think I ended up finishing ahead of several runners that may have been better runners than me at the time, but weren't mentally prepared for the course based on things they didn't plan for (longer course, technical terrain, lack of water, heat) which I felt prepared for (I had run the course 3 weeks prior, knew what to expect for the terrain, knew the distances between water aid would be long so planned to take bottles to fill up at rivers as well as my water pack, and knew to expect the heat). So, even though I wasn't as physically prepared for the race, ad had started drinking again, I really think I had started to learn about race strategies and nutrition and that was what carried me to a relatively succesful race. But very poor training and taper, but training did not match my ambition at all.
Walk in the park 54 km: Sept 2011
Week 8: 8 miles run
Week 7: 22 miles run
Week 6: 27 miles run
Week 5: 44 miles run
Week 4: 3 miles run
Week 3: 34 miles run, 10 miles bike
Week 2: 19 miles run, 39 miles bike
Race week: Wednesday 40 mile bike ride, Thursday 21 mile run, Friday registered for race, friday night drunk - slept 3 hours, saturday - worked until 10 pm then drove 3 hours and slept in my car for 3 hours the night before the race
Result: Beat my time in the same race a year before by 20 minutes. I'm sure that was from nothing but just adding a year of running onto my legs. Shit training, shit nutrition, treated my body very horribly in the months leading up to the race, destroyed my body the week of the race. Again though, I think I managed my water, and nutrition well during the race which made up for some other bad stuff.
I do believe I could have done so much better in all these races with better training, taper and nutrition. In fact these ideas seem so poorly executed that I am kind of looking at the 2010 / 2011 as nothing more than base building and learning race strategies through trial and error.
Upcoming dirty 50 km race:
Week 11: 50 miles run (5 runs)
Week 10: 46 miles run (5 runs)
Week 9: 42 miles run (5 runs)
Week 8: 50 miles run (5 runs)
Week 7: 28 miles run (4 runs)
Week 6: 54 miles run (5 runs) (massage therapy appointment on tuesday)
Week 5: 63 miles run (5 runs, 1 hike)
Week 4: 26 miles run (4 runs)
Week 3: 69 miles run (5 runs, 1 hike) (massage therapy appointment on tuesday(
Week 2: 32 miles run (4 runs)
Race week: will do a 40 min run on tuesday followed by a leg massage on tuesday night, a 4 - 5 mile run on wednesday and then race on saturday. Also, I won't work at all the week leading up to the race so all I have to do this race week is school, 2 runs, and focus on getting good sleep and good nutrition. As well, it's monday of race day and I already have my plans outlined for drop bags, race day nutriton, clothing etc. But won't actually pack until the Thursday.
I think it goes without saying. This is the most well prepared for any race I have ever been. Even if I somehow do way worse than I hope on Saturday, I feel like I am already kicking ass compared to before, and know that I am well on the way to being very well prepared for my big summer races I have planned.
Monday, March 5, 2012
Sunday, March 4, 2012
Week ending March 4
Feb 27 - Mar 4: Recovery week
Feb 27: no run
Feb 28: 71 minutes, 340 metre elev gain, 9.49 km; slow run on very icy trails in scenic canyon park
Feb 29: 10.5 km of treadmill running in 42 minutes.
Mar 1: no run
Mar 2: 75 mins, 113 metre elev gain, 12.39 km; running after work with L. Much slower pace than I would have gone if I had gone on my own, but nice run nonetheless
Mar 3: no run
Mar 4: 196 mins, 748 metre elev gain, 20.4 km; long run with pace through glenmore trails. Slow pace, went on some trails I'd never been on before. Thankful for a slow paced run; little sleep last few nights. The day before at work there was a function where a tonne of coke was leftover, so I took some and let it go flat and tried running on flat coke for this run. Did not like, not doing that again.
Weekly totals: 6 hrs 24 mins, 1188 metre elev gain, 52.78 km.
First race of the year in 6 days. I have a massage appointment on tuesday, and don't work at all so I should be able to make sure I am well rested and sleep well leading up to the race. Super stoked.
Feb 27: no run
Feb 28: 71 minutes, 340 metre elev gain, 9.49 km; slow run on very icy trails in scenic canyon park
Feb 29: 10.5 km of treadmill running in 42 minutes.
Mar 1: no run
Mar 2: 75 mins, 113 metre elev gain, 12.39 km; running after work with L. Much slower pace than I would have gone if I had gone on my own, but nice run nonetheless
Mar 3: no run
Mar 4: 196 mins, 748 metre elev gain, 20.4 km; long run with pace through glenmore trails. Slow pace, went on some trails I'd never been on before. Thankful for a slow paced run; little sleep last few nights. The day before at work there was a function where a tonne of coke was leftover, so I took some and let it go flat and tried running on flat coke for this run. Did not like, not doing that again.
Weekly totals: 6 hrs 24 mins, 1188 metre elev gain, 52.78 km.
First race of the year in 6 days. I have a massage appointment on tuesday, and don't work at all so I should be able to make sure I am well rested and sleep well leading up to the race. Super stoked.
Sunday, February 26, 2012
Week Ending Feb 26
Feb 20 - 26 Build week (last build leading up to first race of the year)
Feb 20: hiked 5.26 km at knox mtn in 1 hr 46 minutes with 500 metre elev gain. Was a beautiful day to go hiking at a friends pace, lots of detours and discovered some trails I've never run on that will be super fun to descend the mountain with.
Feb 21: 107 minutes, 115 metre elev gain, 21.83 km; ran to UBCO and back on the roads, raining and slushy road. Felt like a good run though at a easy/steady pace. Massage therapy appointment later that night, worked my groin muscles good, talked about more stretches to be done for that area as its feeling a little tighter than other areas, and was reminded to ice more post run.
Feb 22: 75 minutes, 174 metre elev gain, 15.17 km: hilly tempo 10 km in 44:18, with warm up and cool down runs after. Muscles still felt a little non-fully healed after massage, but not too bad. Forgot to make ice, so just had an insanely cold shower after running.
Feb 23: 78 minutes, 358 metre elev gain, 11.33 km; easy running in scenic canyon park. Didn't mean to go this long, but those trails are hard for me to go for just a short run on. Again, super cold shower in lieu of icing.
Feb 24: 39 minutes, 59 metre elev gain, 7.43 km; post work recovery run, definitely feels better to run after work. Again, icy cold shower in lieu of icing.
Feb 25: no run. Finally remembered to make room in the freezer for ice cube trays though.
Feb 26: 328 minutes, 1266 metre elev gain, 50.06 km; long run with pace. 8.5 km loops. First four loops in (55:28, 51:29, 48:22, 49:39) then 10.75 km in 1:13:54 (much slower pace on purpose) and a 5.39 km cool down in 50:23. Felt solid the whole way. The loops were much more enjoyable the first three times when I had company.
Weekly Totals: 12 hrs 13 minutes (1 hr 45 were easy hike though), 2378 metre elev gain, 111.08 km.
Fourth longest kilometre totals for a week ever, and I feel better than I did last week. Super excited about the possibilities for the 50 km race in 13 days. Six months ago I ran the Frosty 50 k in 6 hrs 5 minutes, and today I ran 50 km in 5 hrs 25 mins. Granted today was 350 metre elev gain less, but the conditions were rougher on the trails (snow), and today I felt like I had much left in the tank having purposely run slower than I felt capable the last 90 minutes and walking the last 15 minutes. I don't really have a time goal for the race, other than to do what feels right. I have started wearing a heart rate monitor though, and will try and keep myself from going above 160 bpm, and keep in the 145 range until at least aroun 38 km or so and see how I feel there and push hard to the finish or keep at the pace. Either way, I'm excited going into a race feeling properly prepared and I will have done a successful taper as well.
Was watching some tv show and there was a quote that's been on my mind; "Your dreams won't chase themselves". I don't know if my 'dreams' are necesarily based on running, but I know that by chasing passions built around running I will keep working towards something better than what I have been before.
I've really been enjoying this song. It's perfect for that moment of reflection when your sitting on the trunk of your car after a 50 km run, eating your double stack peanut butter and jam sandwich, and staring out at a view of the lake on a beautiful winter day.
Feb 20: hiked 5.26 km at knox mtn in 1 hr 46 minutes with 500 metre elev gain. Was a beautiful day to go hiking at a friends pace, lots of detours and discovered some trails I've never run on that will be super fun to descend the mountain with.
Feb 21: 107 minutes, 115 metre elev gain, 21.83 km; ran to UBCO and back on the roads, raining and slushy road. Felt like a good run though at a easy/steady pace. Massage therapy appointment later that night, worked my groin muscles good, talked about more stretches to be done for that area as its feeling a little tighter than other areas, and was reminded to ice more post run.
Feb 22: 75 minutes, 174 metre elev gain, 15.17 km: hilly tempo 10 km in 44:18, with warm up and cool down runs after. Muscles still felt a little non-fully healed after massage, but not too bad. Forgot to make ice, so just had an insanely cold shower after running.
Feb 23: 78 minutes, 358 metre elev gain, 11.33 km; easy running in scenic canyon park. Didn't mean to go this long, but those trails are hard for me to go for just a short run on. Again, super cold shower in lieu of icing.
Feb 24: 39 minutes, 59 metre elev gain, 7.43 km; post work recovery run, definitely feels better to run after work. Again, icy cold shower in lieu of icing.
Feb 25: no run. Finally remembered to make room in the freezer for ice cube trays though.
Feb 26: 328 minutes, 1266 metre elev gain, 50.06 km; long run with pace. 8.5 km loops. First four loops in (55:28, 51:29, 48:22, 49:39) then 10.75 km in 1:13:54 (much slower pace on purpose) and a 5.39 km cool down in 50:23. Felt solid the whole way. The loops were much more enjoyable the first three times when I had company.
Weekly Totals: 12 hrs 13 minutes (1 hr 45 were easy hike though), 2378 metre elev gain, 111.08 km.
Fourth longest kilometre totals for a week ever, and I feel better than I did last week. Super excited about the possibilities for the 50 km race in 13 days. Six months ago I ran the Frosty 50 k in 6 hrs 5 minutes, and today I ran 50 km in 5 hrs 25 mins. Granted today was 350 metre elev gain less, but the conditions were rougher on the trails (snow), and today I felt like I had much left in the tank having purposely run slower than I felt capable the last 90 minutes and walking the last 15 minutes. I don't really have a time goal for the race, other than to do what feels right. I have started wearing a heart rate monitor though, and will try and keep myself from going above 160 bpm, and keep in the 145 range until at least aroun 38 km or so and see how I feel there and push hard to the finish or keep at the pace. Either way, I'm excited going into a race feeling properly prepared and I will have done a successful taper as well.
Was watching some tv show and there was a quote that's been on my mind; "Your dreams won't chase themselves". I don't know if my 'dreams' are necesarily based on running, but I know that by chasing passions built around running I will keep working towards something better than what I have been before.
I've really been enjoying this song. It's perfect for that moment of reflection when your sitting on the trunk of your car after a 50 km run, eating your double stack peanut butter and jam sandwich, and staring out at a view of the lake on a beautiful winter day.
Sunday, February 19, 2012
Week ending Feb 19
Feb 13 - 19. rest week
Feb 13: road bike; 56 mins, 25.42 kms. The roads were clear of snow, the sun was shining, it was over 5 degrees outside and I just couldn't resist a bike ride. Pushed a little too hard, but oh well. It felt great.
Feb 14: no run
Feb 15: 48 mins, 18 metre elev gain, 10.4 km; flat tempo run that didnt get pushed very hard, already tired from work/school so took it easy
Feb 16: no run
Feb 17: 129 mins, 371 metre elev gain, 20.76 km. Long run for the week, on snow covered trails and some roads. Scenic canyon park section of the greenway, then back via mcculloch road and the greenway.
Feb 18: no run
Feb 19: 93 mins, 500 metre elev gain, 10.4 km. lower angel springs trail to springs and back.
Weekly totals: 4 hrs 10 mins running (5 hrs 6 min total exercise), 889 metre elev gain, 41.44 km running and 25.42 km bike.
Made a video of the lower part of angel springs. Forgot to turn the camera audio off, so my heavy breathing makes a "nice" backdrop to the scenery.
This week was supposed to be a rest week in my training plan, and hardly felt restful. By the end of the week I do feel like I have enough energy to get through the next build week, but it was a stretch. I worked more than I wanted to as I was transitioning from the winter job to the summer job. With school and work I spent 6o hours between the two. Much more than I want to do. And I made two trips to Penticton as well. I used what I knew would be a a rough week to test out a couple different ideas of when to run around busy work times, and different eats while at work.
Once school is over, any running I have to do on workdays will be happening after work. So, midnight runs will be happening a lot. But I do think I will feel good enough to do an easy one hour or less run in the morning before work if needed. And food at work; I will need to make sure to remember to take proteins shakes and smoothies to work, then on busy days I will at least be able to eat something.
Seven weeks into the running year and I'm currently on pace to double my running distance from last year.
In the soundtrack for my week, this will be Monday's song.
and the rest of my week . . .
Feb 13: road bike; 56 mins, 25.42 kms. The roads were clear of snow, the sun was shining, it was over 5 degrees outside and I just couldn't resist a bike ride. Pushed a little too hard, but oh well. It felt great.
Feb 14: no run
Feb 15: 48 mins, 18 metre elev gain, 10.4 km; flat tempo run that didnt get pushed very hard, already tired from work/school so took it easy
Feb 16: no run
Feb 17: 129 mins, 371 metre elev gain, 20.76 km. Long run for the week, on snow covered trails and some roads. Scenic canyon park section of the greenway, then back via mcculloch road and the greenway.
Feb 18: no run
Feb 19: 93 mins, 500 metre elev gain, 10.4 km. lower angel springs trail to springs and back.
Weekly totals: 4 hrs 10 mins running (5 hrs 6 min total exercise), 889 metre elev gain, 41.44 km running and 25.42 km bike.
Made a video of the lower part of angel springs. Forgot to turn the camera audio off, so my heavy breathing makes a "nice" backdrop to the scenery.
This week was supposed to be a rest week in my training plan, and hardly felt restful. By the end of the week I do feel like I have enough energy to get through the next build week, but it was a stretch. I worked more than I wanted to as I was transitioning from the winter job to the summer job. With school and work I spent 6o hours between the two. Much more than I want to do. And I made two trips to Penticton as well. I used what I knew would be a a rough week to test out a couple different ideas of when to run around busy work times, and different eats while at work.
Once school is over, any running I have to do on workdays will be happening after work. So, midnight runs will be happening a lot. But I do think I will feel good enough to do an easy one hour or less run in the morning before work if needed. And food at work; I will need to make sure to remember to take proteins shakes and smoothies to work, then on busy days I will at least be able to eat something.
Seven weeks into the running year and I'm currently on pace to double my running distance from last year.
In the soundtrack for my week, this will be Monday's song.
and the rest of my week . . .
Sunday, February 12, 2012
Week Ending Feb 12
Feb 6 - 12 Build week 2
Feb 6: no run
Feb 7: 1 hr 45 mins, 86 metre elev gain, 21.95 km; steady run on the greenway flats. Really didn't feel like running so I planned on doing an easy run with no hills. After the first 10 minutes I felt great, and ended up running the first 21.1 km in 1:36:06, three and a half minutes faster than my half marathon pb.
Feb 8: 1 hr 14 min, 180 metre elev gain, 15.28 km; 10 km hilly tempo run with pace in 45:00 plus warm up and cool down.
Feb 9: no run
Feb 10: am: 4 hrs 50 minutes, 1289 metre elev gain, 40.05 km; long run. Parked car in the middle, glenmore trails, down and up knox mtn, back through glenmore up summit and hell hill, up two tits mtn and back through mill creek trails and up summit rd. Tried to keep slow, and mindful of not pushing too hard of a pace. It is so hard to find places in town that are now snow covered, and get in a 40 km run without having to repeat trails.
pm: 2 miles walking (probably more) penticton on the kvr trail
Feb 11: 1 hr 29 min, 422 metre elev gain, 14.5 km; steady run in scenic canyon park. Still very icy on the trails, glad I wore my traction.
Feb 12: 38 mins, 52 metre elev gain, 7.17 km; recover run on the roads in the rut.
Weekly Totals: 10 hrs 24 mins, 2,029 metres elev gain, 102.15 km. Fourth longest weekly distance ever! I'm tired, so glad next week is a recovery week. So little time to run next week. Every prof was 'kind' enough to have mid terms before reading break.
I haven't made a running video lately, I think I'll do that next week. Because you know, these are all such classics.
Up at Big White
Lost Lake Trail
Okanagan Mtn
And a two part video of running to the top of little white mountain and back down.
Feb 6: no run
Feb 7: 1 hr 45 mins, 86 metre elev gain, 21.95 km; steady run on the greenway flats. Really didn't feel like running so I planned on doing an easy run with no hills. After the first 10 minutes I felt great, and ended up running the first 21.1 km in 1:36:06, three and a half minutes faster than my half marathon pb.
Feb 8: 1 hr 14 min, 180 metre elev gain, 15.28 km; 10 km hilly tempo run with pace in 45:00 plus warm up and cool down.
Feb 9: no run
Feb 10: am: 4 hrs 50 minutes, 1289 metre elev gain, 40.05 km; long run. Parked car in the middle, glenmore trails, down and up knox mtn, back through glenmore up summit and hell hill, up two tits mtn and back through mill creek trails and up summit rd. Tried to keep slow, and mindful of not pushing too hard of a pace. It is so hard to find places in town that are now snow covered, and get in a 40 km run without having to repeat trails.
pm: 2 miles walking (probably more) penticton on the kvr trail
Feb 11: 1 hr 29 min, 422 metre elev gain, 14.5 km; steady run in scenic canyon park. Still very icy on the trails, glad I wore my traction.
Feb 12: 38 mins, 52 metre elev gain, 7.17 km; recover run on the roads in the rut.
Weekly Totals: 10 hrs 24 mins, 2,029 metres elev gain, 102.15 km. Fourth longest weekly distance ever! I'm tired, so glad next week is a recovery week. So little time to run next week. Every prof was 'kind' enough to have mid terms before reading break.
I haven't made a running video lately, I think I'll do that next week. Because you know, these are all such classics.
Up at Big White
Lost Lake Trail
Okanagan Mtn
And a two part video of running to the top of little white mountain and back down.
Tuesday, February 7, 2012
One of those days
Today in the shower after my run I had one of the moments of reflection where I feel so good about where I am, and how far I have come physically and mentally.
My training calendar was set for a 105 minute run today, and sitting at home with a friend chatting I was just not feeling excited about running today. Stress is creeping in from family concerns, I'm tired as just four days ago I had gone on a four hour run. But I finally dragged myself out to run, it was cold and as I didn't really feel it I just hit the flat section of the greenway.
I ended up running knocking 3 and a half minutes off my half marathon personal best time. I didn't feel like I was pushing too hard, lots left in the tank, and the first 4 km was on very tricky ice covered sections. That last bit feels a bit like a rationalization, but oh well. I'm stoked to see that with relative ease and poor preparation on the day in terms of nutrition I could pull that out. Makes me very excited about the upcoming year of race challenges I've set out for me.
It's been about 14 months since I last used drugs, and 2 months since my last drink, and 11 months since I first started trying to get to being able to stop drinking. And I feel like I'm seeing positive benefits of these decisions, in my body and mind with no regrets in these choices. I feel so much more energetic, my body looks better, and best of all people tell me I'm acting like a more positive person and I get treated as such.
I still have miles to go on my journey, but I feel like I'm no longer taking 2 steps back for every step forward and I feel like I'm actually going somewhere (not sure where exactly) but because I'm not sabotaging good efforts with horrible choices I feel like I'm progressing towards something.
My training calendar was set for a 105 minute run today, and sitting at home with a friend chatting I was just not feeling excited about running today. Stress is creeping in from family concerns, I'm tired as just four days ago I had gone on a four hour run. But I finally dragged myself out to run, it was cold and as I didn't really feel it I just hit the flat section of the greenway.
I ended up running knocking 3 and a half minutes off my half marathon personal best time. I didn't feel like I was pushing too hard, lots left in the tank, and the first 4 km was on very tricky ice covered sections. That last bit feels a bit like a rationalization, but oh well. I'm stoked to see that with relative ease and poor preparation on the day in terms of nutrition I could pull that out. Makes me very excited about the upcoming year of race challenges I've set out for me.
It's been about 14 months since I last used drugs, and 2 months since my last drink, and 11 months since I first started trying to get to being able to stop drinking. And I feel like I'm seeing positive benefits of these decisions, in my body and mind with no regrets in these choices. I feel so much more energetic, my body looks better, and best of all people tell me I'm acting like a more positive person and I get treated as such.
I still have miles to go on my journey, but I feel like I'm no longer taking 2 steps back for every step forward and I feel like I'm actually going somewhere (not sure where exactly) but because I'm not sabotaging good efforts with horrible choices I feel like I'm progressing towards something.
Sunday, February 5, 2012
Week Ending Feb 5
Jan 30 - Feb 5: Build week
Jan 30: no run
Jan 31: 100 mins, approx 300 metre elev gain, approx 18 km; meant to do a loop around the trails at UBCO except I got distracted/lost/detoured
Meant to do the 1.7 km loop on repeats, I don't think I did it as a whole loop once. Golf courses, and gravel maintenance roads easily distract me apparently.
Feb 1: 10 km flat tempo road run in 41:28; new 10 km PB. So hard pushing the last 500 metres or so as the designated course was short of 10 km, but I wanted to get to 10 km.
Feb 2: no run
Feb 3: 239 mins, 1,015 metres elev gain, 37.58 km; long run through glenmore trails and knox mountain on a perfect weather day
Feb 4: 90 mins, 441 metres elev gain, 14.1 km; steady run through scenic canyon park. Definitely chose a wrong run location as the trails were pure ice for half the run.
Feb 5: 30 mins, 27 metres elev gain, 6.19 km; recovery run around the neighbourhood
Totals: 8 hrs 20 mins, 1,894 metres elev gain, 86.08 km.
This is my longest non-race week in terms of distance since Feb of last year. And that week last year cause me to get a stress fracture from over-use and I feel just fine right now as I've been building towards this. I'm already about 1/5 of my distance of last year for year total, that feels pretty good.
Inspiration
Motivation
Jan 30: no run
Jan 31: 100 mins, approx 300 metre elev gain, approx 18 km; meant to do a loop around the trails at UBCO except I got distracted/lost/detoured
Meant to do the 1.7 km loop on repeats, I don't think I did it as a whole loop once. Golf courses, and gravel maintenance roads easily distract me apparently.
Feb 1: 10 km flat tempo road run in 41:28; new 10 km PB. So hard pushing the last 500 metres or so as the designated course was short of 10 km, but I wanted to get to 10 km.
Feb 2: no run
Feb 3: 239 mins, 1,015 metres elev gain, 37.58 km; long run through glenmore trails and knox mountain on a perfect weather day
Feb 4: 90 mins, 441 metres elev gain, 14.1 km; steady run through scenic canyon park. Definitely chose a wrong run location as the trails were pure ice for half the run.
Feb 5: 30 mins, 27 metres elev gain, 6.19 km; recovery run around the neighbourhood
Totals: 8 hrs 20 mins, 1,894 metres elev gain, 86.08 km.
This is my longest non-race week in terms of distance since Feb of last year. And that week last year cause me to get a stress fracture from over-use and I feel just fine right now as I've been building towards this. I'm already about 1/5 of my distance of last year for year total, that feels pretty good.
Inspiration
Motivation
Sunday, January 29, 2012
Week ending Jan 29
Jan 23 - 29: Recovery week:
Jan 23: no run
Jan 24: 75 mins, 361 metre elev gain, 11.95 km; steady run to mill creek trails, to the top of thw two tits peak, ran into a crazy dog, took some wrong turns, ended up bushwacking through bushes and the river and running back via the highway
Jan 25: no run, supposed to be tempo run, didn't do it due to lack of sleep induced by upstairs neighbour
jan 26: 47 mins, 166 metre elev gain, 11.03 km; 10 km tempo run in 42:10 (new PB) running on the roads above springield rd
jan 27: 63 mins, 253 metre elev gain, 10.9 km; steady run in mill creek trails. Dark, lost many times, while looking down at myself picking out weeds from my gloves I ran straight into a barb wire fence.... haha
jan 28: no run; extra rest day
jan 29: 120 mins, 550 metre elev gain, 11.97 km; long run with pace in glenmore highlands. Used extra traction on my feet for first time. Fantastic.
Totals: 5 hrs 5 min running, 1,330 metres elev gain, 45.85 kms. This rest week idea felt very strange, previously I would just keep running as hard as I can until I was forced into rest by lack of energy. I've run 45 km this week, and feel like I am ready to tackle another couple build weeks with ease. Just feel physically great. If only I was feeling less sleep deprived.
Currently marking out for this band. Not so much in this song, but they kick the crap out of the double kick on the bass drum. Just awesome.
In a course at school we aren't doing any tests or anything like that, two groups take a case study every week. One group acts as the proponents, the other acts as the opposition. Each presents a case to the rests of the students (the jury) to try to win the case. It really is an eye opener about how flawed our court system; the right answer often doesn't win. In our class we are talking about science papers, and the papers we are discussing are sound science. And yet, the opposition has managed to convince the jury of the side every time. Sadly, in real courts the truth gets lost due to the adversarial/jury system too often.
Jan 23: no run
Jan 24: 75 mins, 361 metre elev gain, 11.95 km; steady run to mill creek trails, to the top of thw two tits peak, ran into a crazy dog, took some wrong turns, ended up bushwacking through bushes and the river and running back via the highway
Jan 25: no run, supposed to be tempo run, didn't do it due to lack of sleep induced by upstairs neighbour
jan 26: 47 mins, 166 metre elev gain, 11.03 km; 10 km tempo run in 42:10 (new PB) running on the roads above springield rd
jan 27: 63 mins, 253 metre elev gain, 10.9 km; steady run in mill creek trails. Dark, lost many times, while looking down at myself picking out weeds from my gloves I ran straight into a barb wire fence.... haha
jan 28: no run; extra rest day
jan 29: 120 mins, 550 metre elev gain, 11.97 km; long run with pace in glenmore highlands. Used extra traction on my feet for first time. Fantastic.
Totals: 5 hrs 5 min running, 1,330 metres elev gain, 45.85 kms. This rest week idea felt very strange, previously I would just keep running as hard as I can until I was forced into rest by lack of energy. I've run 45 km this week, and feel like I am ready to tackle another couple build weeks with ease. Just feel physically great. If only I was feeling less sleep deprived.
Currently marking out for this band. Not so much in this song, but they kick the crap out of the double kick on the bass drum. Just awesome.
In a course at school we aren't doing any tests or anything like that, two groups take a case study every week. One group acts as the proponents, the other acts as the opposition. Each presents a case to the rests of the students (the jury) to try to win the case. It really is an eye opener about how flawed our court system; the right answer often doesn't win. In our class we are talking about science papers, and the papers we are discussing are sound science. And yet, the opposition has managed to convince the jury of the side every time. Sadly, in real courts the truth gets lost due to the adversarial/jury system too often.
Sunday, January 22, 2012
week ending Jan 22
Jan 16 - Jan 22, 2012
Jan 16: no run
Jan 17: 86 min, 364 metre elev gain, 14.54 km; steady run, roads to two tits mountain, up and down to mill creek trails and back via the rds
Jan 18: no run, tempo run cancelled due to cold, and with school presentation the next day it was easy to avoid the cold two days in a row and push off tempo until next day
Jan 19: 11.26 km tempo run in 47 mins on a treadmill at the Y
Jan 20: 32 mins, 6.15 km recovery run around the streets in my neighbourhood.
Jan 21: 227 mins, 1146 metre elev gain, 28.7 km; long run in kuipers peak park area. Got sidetracked and took chute lake rd up to kelowna mountain. Lots of thick snow, very slow going. http://classic.mapmyrun.com/run/canada/kelowna/930132718781023812
Jan 22: 92 mins, 369 metre elev gain, 19.02 km; steady run around the roads in the neighbourhood with some slight hills added in. Temps above freezing for the first time, nice way to end an excessively cold week.
Totals: 8 hrs 4 mins running, 1,955 metres elev gain, 79.67 kms. Felt like a good week, looking forward to the recovery week this coming week though.
Which version of this scene in todays society??
Is graffiti art? Must it be aesthetically pleasing for you to see street are as conventional art? or is rebellious statement of putting your art where you aren't supposed to make it art?
Jan 16: no run
Jan 17: 86 min, 364 metre elev gain, 14.54 km; steady run, roads to two tits mountain, up and down to mill creek trails and back via the rds
Jan 18: no run, tempo run cancelled due to cold, and with school presentation the next day it was easy to avoid the cold two days in a row and push off tempo until next day
Jan 19: 11.26 km tempo run in 47 mins on a treadmill at the Y
Jan 20: 32 mins, 6.15 km recovery run around the streets in my neighbourhood.
Jan 21: 227 mins, 1146 metre elev gain, 28.7 km; long run in kuipers peak park area. Got sidetracked and took chute lake rd up to kelowna mountain. Lots of thick snow, very slow going. http://classic.mapmyrun.com/run/canada/kelowna/930132718781023812
Jan 22: 92 mins, 369 metre elev gain, 19.02 km; steady run around the roads in the neighbourhood with some slight hills added in. Temps above freezing for the first time, nice way to end an excessively cold week.
Totals: 8 hrs 4 mins running, 1,955 metres elev gain, 79.67 kms. Felt like a good week, looking forward to the recovery week this coming week though.
Which version of this scene in todays society??
Is graffiti art? Must it be aesthetically pleasing for you to see street are as conventional art? or is rebellious statement of putting your art where you aren't supposed to make it art?
Sunday, January 15, 2012
Week ending Jan 15
Jan 9 - 15
Jan 9: no run
Jan 10: 95 mins, 519 metre elev gain, 13.05 km; Long steady run at Myra Bellevue Park. Up Lost Lake Trail and down a whole bunch of other trails I didn't mean to take cuz I get lost in the snow so easily. But I haven't seen the view from Horse trail for quite some time, so that was a beautiful surprise.
Jan 11: 10 km tempo run in 43:47, 222 metre elev gain. Road loop including Summit Rd. Thirty seconds off my fastest 10 km race time, and my fastest non race 10 km time I've done. Not really sure how to use that as a benchmark for my current fitness though.
Jan 12: no run
Jan 13: 181 mins, 1340 metres elev gain, 28.9 km; long runfrom home to the greenway to angel springs up partway and back. I actually really didn't want to be running by the end of this run, the greenway is solid ice right now and I slipped and fell several times on the stairs.
Jan 14: 27 min, 5.11 km recovery run. Loop around the streets by home. I always get a kick out of how many weird looks I get when I'm out running with shorts on while its snowing.
Jan 15: 87 min, 520 metre elev gain, 10.69 km steady run from Bottom of angel springs trail at mcculloch rd to the springs and back. Beautiful day out, perfect conditions on this trail with no ice (other than the ice that lets me cross the creek), so many beautiful spots that make me wish I had taken my camera, even though a picture wouldn't do justice to the scenery.
Totals: 7 hrs 14 mins running time; 2,653 metres (8,704 feet) elev gain, 67.75 kms.
Spent more time running, but went less distance than last week, which is just fine.
"Geist" - been thinking about this idea ever since it was discussed in one of my classes earlier this week. It's an idea mentioned by a guy named G.W.F. Hegel commonly tranlsated to the words 'mind' and 'spirit' where Geist combines the idea of 'spirit' with human beings ablity for self determination. He discusses Geist within the idea that we represent our geist through the works of art that we create.
Sometimes I wonder if people lack 'geist' in todays society. Wandering through their days with little passion, doing nothing but what they are told to do by media conglomerates. But then when you talk to individuals they do seem to have much geist, challenging themselves to do amazing things. And sometimes I wonder if I'm better off not thinking about these sorts for things....
Jan 9: no run
Jan 10: 95 mins, 519 metre elev gain, 13.05 km; Long steady run at Myra Bellevue Park. Up Lost Lake Trail and down a whole bunch of other trails I didn't mean to take cuz I get lost in the snow so easily. But I haven't seen the view from Horse trail for quite some time, so that was a beautiful surprise.
Jan 11: 10 km tempo run in 43:47, 222 metre elev gain. Road loop including Summit Rd. Thirty seconds off my fastest 10 km race time, and my fastest non race 10 km time I've done. Not really sure how to use that as a benchmark for my current fitness though.
Jan 12: no run
Jan 13: 181 mins, 1340 metres elev gain, 28.9 km; long runfrom home to the greenway to angel springs up partway and back. I actually really didn't want to be running by the end of this run, the greenway is solid ice right now and I slipped and fell several times on the stairs.
Jan 14: 27 min, 5.11 km recovery run. Loop around the streets by home. I always get a kick out of how many weird looks I get when I'm out running with shorts on while its snowing.
Jan 15: 87 min, 520 metre elev gain, 10.69 km steady run from Bottom of angel springs trail at mcculloch rd to the springs and back. Beautiful day out, perfect conditions on this trail with no ice (other than the ice that lets me cross the creek), so many beautiful spots that make me wish I had taken my camera, even though a picture wouldn't do justice to the scenery.
Totals: 7 hrs 14 mins running time; 2,653 metres (8,704 feet) elev gain, 67.75 kms.
Spent more time running, but went less distance than last week, which is just fine.
"Geist" - been thinking about this idea ever since it was discussed in one of my classes earlier this week. It's an idea mentioned by a guy named G.W.F. Hegel commonly tranlsated to the words 'mind' and 'spirit' where Geist combines the idea of 'spirit' with human beings ablity for self determination. He discusses Geist within the idea that we represent our geist through the works of art that we create.
Sometimes I wonder if people lack 'geist' in todays society. Wandering through their days with little passion, doing nothing but what they are told to do by media conglomerates. But then when you talk to individuals they do seem to have much geist, challenging themselves to do amazing things. And sometimes I wonder if I'm better off not thinking about these sorts for things....
Sunday, January 8, 2012
Week ending Jan 8
Jan 2 - 8
Monday: off
Tuesday: 45 mins, 7.55 km, 500 metres elev gain, knox mtn trails.
Wednesday: 45 min, 9.51 km, 273 metre elev gain, hartman rd (2x) and back
Thursday: 31 min, 7 km, treadmill, then rowing and elyptical, and some weights and wind sprints at gym
Friday: 1 hr 22 min, 16.53 km, 370 metre elev gain, hilly loop on the roads around home
Saturday: 2 hrs 58 min, 32,62 km, 417 metre elev gain, loop around the city mid snow storm
Sunday: off
Totals: 6 hrs 23 min, 73.34 km, 1610 metre elev gain.
Last week of running with my own plans, starting tomorow I'm on a plan made by someone else. Stoked!
Monday: off
Tuesday: 45 mins, 7.55 km, 500 metres elev gain, knox mtn trails.
Wednesday: 45 min, 9.51 km, 273 metre elev gain, hartman rd (2x) and back
Thursday: 31 min, 7 km, treadmill, then rowing and elyptical, and some weights and wind sprints at gym
Friday: 1 hr 22 min, 16.53 km, 370 metre elev gain, hilly loop on the roads around home
Saturday: 2 hrs 58 min, 32,62 km, 417 metre elev gain, loop around the city mid snow storm
Sunday: off
Totals: 6 hrs 23 min, 73.34 km, 1610 metre elev gain.
Last week of running with my own plans, starting tomorow I'm on a plan made by someone else. Stoked!
Saturday, January 7, 2012
Moments
I love that moment, 90 minutes into a run, with a snowstorm pounding down on you and inches of snow beneath your feet, with your face dripping wet from the snow melting as it drips from my eyebrows, when I feel like I can fly.
Those moments of apprehension when I look over the long hours of running laid out for me in my training plan; followed by the moments of inner conquering when I believe I can do it.
The moments spent stretching, after three hours of running, when I realise my mosh pit induced ankle injury is fully healed.
Those moments of apprehension when I look over the long hours of running laid out for me in my training plan; followed by the moments of inner conquering when I believe I can do it.
The moments spent stretching, after three hours of running, when I realise my mosh pit induced ankle injury is fully healed.
Monday, January 2, 2012
Why I run?....
I run from myself,
I run because I need to control something.
Chaotic environs lead to overwhelming desires for order,
This is Bad.
So I run, I channel all my desire for order into running, and leave the rest of my life as good as I can.
Nothing in the world should be controlled, so I try to exert control on the external worl I fail,
I must only attempt to control my physical limits.
---------------------------------
I wrote that sometime betweem 2009 and 2011, not sure when, I found it in an old notebook from school.
I run because I need to control something.
Chaotic environs lead to overwhelming desires for order,
This is Bad.
So I run, I channel all my desire for order into running, and leave the rest of my life as good as I can.
Nothing in the world should be controlled, so I try to exert control on the external worl I fail,
I must only attempt to control my physical limits.
---------------------------------
I wrote that sometime betweem 2009 and 2011, not sure when, I found it in an old notebook from school.
Sunday, January 1, 2012
Weeks ending Jan 1, 2012
Dec 19 - 25:
Wed Dec 21: 20.41 km; 689 metre elev gain, home to end of greenway, lots of nice fresh powder to run in.
Dec 25 - Jan 1:
Mon Dec 26: walking on the KVR in Penticton
Tue Dec 27: hiking in the hobo trails in Penticton
Wed Dec 28: 44 mins, 9.1 km, 205 metre elev gain, hartman rd and gibson rd to home
Sat Dec 31: 2 hrs 38 min, 18.18 km, 1131 metre elev gain, trepanier park and pin cushion trails in Peachland.
Sun Jan 1: 4 hrs 25 min, 37.42 km, 1575 metre elev gain, greenway to mcculloch road, up june springs rd, up Little White Forest Service Road, down angel springs trail, and back via the end section of the greenway.
I saw this picture on the net on a running site the other day, got quite a laugh out of it as I had just seen a runner doing the whole bounce thing, and me, I just stare at the lights until the opposite one turns yellow and get amped because I know that means its almost time to go.
Christmas week didn't get much running in, I even took all my running stuff with me, but late nights and sleeping in took the win.
Planned on doing some longer runs on the new years weekend, it worked well to keep me out of trouble this year.
I got so lost running in Peachland.
I had seen this map a couple days before I went, but didn't have internet the morning of, so didn't really look at the map well. Actually, I started at the elementary school, took the only path that seemed like a trail and ended up doing some nice climbs. Got lost, like really lost. There were pink flags attached to random trees on each side of the creek, didn't feel right. So I turned around and I ended up on some crazy trail skirting the side face of a mountain face with horrible footing looking straight down into the creek (from the wrong side of the creek according to the map) my fear of heights was not doing well. So I cross the creek at some random spot, climbing the rock on all fours and am shimmying up the side of the mountain, probably a bad idea. So I end up running up some nice trails on the other peak, see some more random flagging and end up scaling the side of that mountain, but that flagging I guess was marking for where to cut down trees or something for some new subdivision, cut through there and made it to the pin cushion trail and proceeded to climb to the top of that mountain scared as shit as I'm 'running' up a trail covered in ice as I'm staring down more cliffs.
yearly totals
Running:
2011: 2096 km
2010: 2020 km
Biking
2011: 488 km
2010: 1243 km
Didn't run or bike as much as I had wanted to this year. Looking back at 2010 its amazing how your body adapts to the damage you do to it, I exercised a good amount and did some solid races, while at the same ruining my body. In the first quarter of 2011 I decided to stopped treating my body that way, and doing this I lost so much time for running, and my body did not adjust well in the beginning.
I went the whole year without a running injury, probably my first ever, but I did get a mosh pit ankle injury that is still nagging me a bit, and ended the last couple months finally rebuilding my base again. I bought a nicer road bike at the end of the summer so next year I should get in more biking. I'm already signed up for two big races in the summer, Fat Dog and Sinister, and a 50 km in March. Wanted the early one to keep me focused in the beginning of the year. Idle hands are the devils playground after all. Joined a running clinic for the new year, just to push my comfort zone and to learn more. Should be good.
And I've already planned the next four months of my life....
eat, sleep, go to school, run, study, run, study, eat .... and repeat.
Wed Dec 21: 20.41 km; 689 metre elev gain, home to end of greenway, lots of nice fresh powder to run in.
Dec 25 - Jan 1:
Mon Dec 26: walking on the KVR in Penticton
Tue Dec 27: hiking in the hobo trails in Penticton
Wed Dec 28: 44 mins, 9.1 km, 205 metre elev gain, hartman rd and gibson rd to home
Sat Dec 31: 2 hrs 38 min, 18.18 km, 1131 metre elev gain, trepanier park and pin cushion trails in Peachland.
Sun Jan 1: 4 hrs 25 min, 37.42 km, 1575 metre elev gain, greenway to mcculloch road, up june springs rd, up Little White Forest Service Road, down angel springs trail, and back via the end section of the greenway.
I saw this picture on the net on a running site the other day, got quite a laugh out of it as I had just seen a runner doing the whole bounce thing, and me, I just stare at the lights until the opposite one turns yellow and get amped because I know that means its almost time to go.
Christmas week didn't get much running in, I even took all my running stuff with me, but late nights and sleeping in took the win.
Planned on doing some longer runs on the new years weekend, it worked well to keep me out of trouble this year.
I got so lost running in Peachland.
I had seen this map a couple days before I went, but didn't have internet the morning of, so didn't really look at the map well. Actually, I started at the elementary school, took the only path that seemed like a trail and ended up doing some nice climbs. Got lost, like really lost. There were pink flags attached to random trees on each side of the creek, didn't feel right. So I turned around and I ended up on some crazy trail skirting the side face of a mountain face with horrible footing looking straight down into the creek (from the wrong side of the creek according to the map) my fear of heights was not doing well. So I cross the creek at some random spot, climbing the rock on all fours and am shimmying up the side of the mountain, probably a bad idea. So I end up running up some nice trails on the other peak, see some more random flagging and end up scaling the side of that mountain, but that flagging I guess was marking for where to cut down trees or something for some new subdivision, cut through there and made it to the pin cushion trail and proceeded to climb to the top of that mountain scared as shit as I'm 'running' up a trail covered in ice as I'm staring down more cliffs.
yearly totals
Running:
2011: 2096 km
2010: 2020 km
Biking
2011: 488 km
2010: 1243 km
Didn't run or bike as much as I had wanted to this year. Looking back at 2010 its amazing how your body adapts to the damage you do to it, I exercised a good amount and did some solid races, while at the same ruining my body. In the first quarter of 2011 I decided to stopped treating my body that way, and doing this I lost so much time for running, and my body did not adjust well in the beginning.
I went the whole year without a running injury, probably my first ever, but I did get a mosh pit ankle injury that is still nagging me a bit, and ended the last couple months finally rebuilding my base again. I bought a nicer road bike at the end of the summer so next year I should get in more biking. I'm already signed up for two big races in the summer, Fat Dog and Sinister, and a 50 km in March. Wanted the early one to keep me focused in the beginning of the year. Idle hands are the devils playground after all. Joined a running clinic for the new year, just to push my comfort zone and to learn more. Should be good.
And I've already planned the next four months of my life....
eat, sleep, go to school, run, study, run, study, eat .... and repeat.
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