Where Has 2011 Gone?

Well hello fellow readers! It's been ages since I've blogged, and even longer since I've blogged regularly. I don't think I'll ever return to blogging in the same manner I did through 2011, but I have to say, it was a blast and I learned so much.

So to all, happy holidays and a happy new year!

How To Tie Your Shoes

Well, ever have your shoes come untied while you're running? Here's the answer to your problem:

One Great Big Recap!

Wow, it's been over 1 month since I last updated this blog. I guess I've been too busy to make time to update my adoring fans, friends and family.

The last time we left off I had just run a 5km road race at Springbank Park, I was deep into my highest killage block EVER and I was merrily putting one foot in front of the other. So, what's happened since then? Lots:

• I ran in an Alumni only cross country race at the Western Invitational/International. This race was less than a week after the Springbank road race, and I was looking forward to stepping on a course I had last run in 2003. Plus, I wouldn't have to do the course twice over like I used to. I ran a solid race, finished in 17:55 at what felt like an effort I could sustain for 10km on that course. I also got to chat with some old running mates, which felt absolutely great. I had always thought I had cast away that part of me, so to come back and run with the same people I ran with when it all fell apart was, well, invigorating.
• I've been running. Lots. More than ever. Looking at my running log over the past two months, I'm averaging over 100km/wk and peaked last week at 111km. I'm finally noticing a big change in my strength.
• I ran another cross country race. This time it was against a STACKED field of university runners. I won't spoil the story here, I'd like to do a full and proper write up. You can read my account from the same race last fall, http://irunlikeme.blogspot.com/2010/09/my-vic-matthews-open-xc-run-recap.html
• My season is wrapping up quickly. I'm into my last high killage week for the season (100km) and I've got some sort of fitness test nearly every week until Provincials in mid November. I'm also going to be pacing a fellow club mate of mine as she attempts to break the course record at the Halloween Haunting 10km road race. If all goes according to plan, I'll also be setting a PB at that distance. :D

Pictures from the 2011 Springbank Road Races 5km

These images are courtesy of a very kind coworker of mine who happened to be at the races cheering on family members in the 5km.  I can't thank my coworker enough, it's always nice to see images of yourself while you are racing! The third image below is from Andrew Berdan, the race sanctioned photographer. Apparently I was busy looking at my watch when his team of photogs snapped a shot of me.

Race Recap: 2011 Springbank Road Races 5km

What a blur it all seems to be. One minute you're stressing out while finishing your strides, the next minute you're in the thick of the race and before you know it, you're crossing the line and scarfing down tasteless bagels just because they are in front of you.  I feel like I'm getting ahead of myself here, so let me spin this boat around and start from the beginning.

We woke at 6am sharp to eat some toast with peanut butter and sandwiches. It's always eery getting up when it's dark, this morning was no different. The weather forecast looked pristine for the morning, kicking off at 15C by 8am and hitting 19C by 11am. The weather was cooperating, it was only a matter of time before we found out if our bodies were also willing participants in this craziness.

We arrived at the race course for 7:30 to pick up our timing chips and I left Melanie alone, awaiting the start of her half-marathon debut, so that I could get my warm up and pick up before the start of the 5km at 8:30. I imagine her nerves were through the roof, and I would have loved nothing than to be there with her as the gun went off. But alas, schedules don't always align. I knew she'd be fine and set off on my warmup.

After my dynamic drills, some strides and a quick visit to the bag check I decided, with only 10 minutes left, to get in line at the port-a-potties for one last leak. 5 minutes went by and I was still  minutes away from getting to the front, so I squashed those plans and made my way to the start line of the 5km. A few high fives, some encouraging words and BANG we were off.

I've said it before and I'll say it again: Stop sprinting out of the gate people. That's all I'll say. Unless you can handle the pace, that is.

So I settled into a nice groove as the first 1.3km of the 2.5km out/back loop is downhill. The effort was very controlled and I clicked by 1km in 3:20. I was still lagging behind Luke, a clubmate with whom I had agreed to work with for the race. I caught him at about 1.5km and we worked together for about a km till he started to drop off at the 2.5km mark. My second km was about 3:25 and that included the start of the first uphill on the course. My 3rd km split was a little off as it included the rest of that uphill and a 180degree turn around (man I HATE those), and my km split was 3:31.

nothin' flat about this course folks

The last 1.5km of the course are uphill, so I knew I would be in for one heck of a battle. At this point I was well established in 4th place and knew that if I wanted to take home some prize money that I would need to catch the guy ahead of me who was a solid 10 seconds up with 1.5km to go. I started a long drive from just before the 4km marker, and my 4th km was 3:30, impressive considering its entirely uphill. The last km meant I was getting close to the end, so I picked up the pace slightly, still running slightly uphill, and I clocked a 3:20. I ended up 6 seconds out of 3rd place, and I must hand it to Rob Tranter for holding on very strongly through the latter stages of the race. He originally passed me at the 2km mark and I had to try and chase him down the rest of the race. I could never really close the gap enough.

So I finished in 17:13, 4th overall and I do believe first in my age group. That's 1 for 3 folks, as far as my goals for the race are concerned. I'm still satisfied. The effort was honest, it was controlled and the result tells me that as I start to sharpen up later in the season, I've got some fast times just waiting to be laid down.

In other AWESOME news, Melanie ran her first half-marathon ever today, and she did exceptionally well. It was her longest run to date by 4km and she pushed through the mental and physical pain of 21.1km to finish in just a hair over 2 hours and 30 minutes! I'm so proud of her!

Here's my Garmin stats:

High Killage & My Second Puberty

So I've been running more than ever before. I've crossed the magical, well at least I think it is magical, 100km/week barrier and I'm wondering what to expect.  I've had some time to think about this while running, and I kind of feel like I'm going through puberty. Again. I swear.

I mean, I'm into completely uncharted territory and I don't know what I'll be like once I come out the other end, if there is indeed another end. I suppose by this logic most new things I've attempted in the past are much like puberty, but when it comes to physiological and physical trickery, these things truly feel like puberty. I used to lift weights, but the outcome from that is pretty standard: muscle mass. This time I'm working hard at refining what is inside of me, and until I deliver results, I have no idea just what I'm doing.

I will say the following however, as I can tell some things have changed:

• I can essentially eat nearly anything I want above my standard healthy eating. 20 beers in one week? Sure. Mounds of fudge oatmeal bars? Why not! Copious amounts of pulled pork? Bring it on. I managed to eat enough for a small family last week and put on, gasp, one whole pound of body weight. And already it's coming right off.
• My long runs, though a few kills shorter than last month, have become immensely easier. I used to average 4:50 to 5:00 per km for distances ranging from 15km to 20km. Not anymore folks, not anymore. My last two long runs of 17km have both been at an average of 4:40/km, a whopping 15 seconds faster per km over my 20km long run in August. I'm able maintain a relatively faster pace for a much longer distance now.
• My legs are tired, nearly all the time, but I can still crank out the mileage and faster stuff week after week. Weird, isn't it?

I've got a race this weekend and as I mentioned in my previous post, I have no idea how that is going to go. I could find out I've got entirely new legs and wings, or I've got leaden shoes on my feet. Exciting and scary at the same time.

Have you logged 100km+ per week in the past? What benefits did you notice, I'm new to all this and would love to hear from others.