2013 Running Re-cap

Overall mileage: 2525 kms 

(compared to 1983 kms in 2012)

Hard to believe another year has passed. Last year at this time I hadn’t even lead a marathon clinic and now I’m heading into leading my third. Looking back on my previous year-end posts feels like a lifetime away. I feel really good about the year that was. I’m starting to hit my stride and, I think, finally have a good base to improve upon now. 

I started 2013 with a personalized training plan from Jason at StrengthRunning.com, and this was definitely a big factor in my running progress for the year. His plan included active stretching and strength exercises that I (mostly) incorporated into my daily routines and as such I was able to avoid losing training time to any serious injuries. It also got me in the habit of adding more miles in general, at easy pace. 

Leading the marathon clinic out of the Broadway Running Room in 2013 was a first, and a lot of fun. It’s a fair bit of prep work but overall once you get the routes planned, speakers booked and pace leaders sorted you can show up and enjoy the ride. It’s really exciting and satisfying working with so many motivated people and watching everyone’s progress. 

In 2011 I ran 6 races [2 marathons]

In 2012 I had 9 races booked and ran 8 [2 marathons, 1 50k]

In 2013 I had 10 races booked and ran 9 [3 marathons, 1 50k]

In 2013 I set 3 personal bests (marathon, half marathon and 10k), setting a marathon PB in May, and then besting that again in December.

Race Report: Seattle Marathon 2013

Garmin Splits

Chip Time - 3:19:09 [PB]
Overall - 126 / 2,124
Div M40-44 - 22 / 168
Shoes - Brooks Pure Flow 2

All things considered, Seattle was a pretty good race and I’m really happy that I beat my primary goal time of 3:20 going in to the race. That being said, after debriefing and gathering my info, I basically hit the wall pretty hard shortly after the Madison Hill at 34k. So even though it was a great result, it wasn’t necessarily my best race.

A week before the race Barry (having run a crazy 5 marathons, a 50k ultra AND an IronMan this year already) kindly offered to pace me for Seattle.  He wasn’t feeling recovered enough to push a sub-3 and was going to be in town with the family anyway, so I lucked into a top-notch pacer at the last minute. I knew I had pretty high expectations of myself in this race having missed Victoria Marathon as my goal autumn race but this actually made a little nervous, knowing I absolutely had to be accountable now.

I ran what I felt was a strong 3:24 at Vancouver Marathon in the spring, even with the hot weather, and after having my V02 Max and lactate threshold test done by PEAK Centre had a great summer session of solid Zone 1 training. I also ran the Dingle Marathon in early September, as a fun race where I held myself back to enjoy the views, with the intention of it being a lead up to Victoria a month later. I did better than expected, a 3:27, without suffering much, even with a 2km climb at the 34k mark.

Because of my injury a week before Victoria Marathon I ended up not running for close to 5 weeks through October. I hadn’t intended to run Seattle Marathon but I left it as a last-minute backup option depending on how training was going through November. Turns out I ran my second highest mileage month in November and was feeling pretty strong to run Seattle.

Barry found out from Jan that my stretch goal was a 3:15 and without much convincing I decided to give it a try. (I knew it would be easier to fall back off a 3:15 pace than to try and make up time from a 3:20 if I was feeling it).  (Being that I’m 44 I was really hoping I could nail a BQ in the 40-44 category before I bumped up to 45 in January).

The weather report leading up to the race was looking pretty soggy and cool so it was as bit of a surprise to have a dry, mild (12C) day but LOTS of wind on race morning.

I was a little slow dropping off my race bag so Barry and I had to rush a bit to get to the 3:15 pacer as the anthem was being sung.

We headed out along 5th Ave and settled into a comfortable pace with the 3:15 group. Feeling good, it wasn’t long before we dropped them. The writing was on the wall for the type of race it would be as we started hitting the strong headwinds climbing the overpass, and then as they continued as crosswinds along the freeway heading to the first tunnel. It felt great to get in the tunnel away from the wind for a bit and I was surprised how warm it was.

Next up was the floating bridge out-and-back and we could clearly see the whitecaps on the lake as we headed out. I used Barry as my wind block where possible but the wind was pretty unpredictable, gusting from the sides. It was even worse after the turnaround, having to hold on to my hat and hang on when the gusts felt like they were going to throw me off the bridge. :)

Once we finally got to the other side and headed down I felt so good to no longer be fighting the wind that Barry had to reign me in a bit. We headed along Lake Washington Blvd towards Seward Park. About halfway around the park we hit the halfway point of the race, about minute ahead schedule for a 3:15 pace.  The rest of the run along Lake Washington felt good and we continued to stay ahead of pace. The pace was feeling good and I wasn’t suffering.

It wasn’t until we reached 34km, the infamous Madison hill climb, that I started to struggle. Once over the top I managed a 4:26 km on the downhill but Interlaken Blvd. for the next few km’s took it’s toll as I quickly started to lose steam with the rolling end of the course. I think the 3:15 pacer passed us (alone)  at around 36km? Barry suggested another gel at this point, which I should have done, but a gel had opened in my pocket and I couldn’t fight with the other one to get it out of the sticky mess so I didn’t.

My worst kilometre was, fortunately, the last, but it was over a minute slower than my average race pace (5:46). Barry was an awesome pacer and urged me on, even to shuffle if I had to. (which I definitely was as we were heading into the last stretch towards the finish.

It felt fantastic to finally get up the small incline to the stadium and cross the field to the finish. I hadn’t been following my time so it was great to see that I would come in at a solid 3:19.

The Debrief: It definitely helped to have a pacer. I could focus on running and not be stressing on looking at my watch as much. It also helped that he could reign me in a bit at times. I probably could’ve fueled and hydrated a bit more early on. I did get water at every station but usually only a sip and I only took Gatorade once, I think. The extra energy taken to fight the wind took it’s toll throughout. Still, on a hilly course and a windy day, pretty chuffed to finish as well as I did.

Proof indeed.

Race Report - Victoria Marathon 2013 - DNS

My second ever DNS (Did Not Start). My first was last fall, I had bad case of the flu prior to the Bellingham Trail Marathon. 

One week. 

9 days prior. 

I was doing the last clinic session with my marathon clinic, doing some speed work around False Creek. Flat, flat False Creek. 

My legs had been tired all week and I really wasn't paying attention. As we went into another speed interval I clipped my toe and went chest first, sliding along the seawall. 

I don't recommend body surfing on concrete. Regardless, with badly bruised ribs, I had to drop out. 

I would've been more upset about missing the marathon if I hadn't already ran a good marathon in Dingle, and Squamish 50 before that. 

Fortunately my clinic members totally rocked the weekend and I was able to see most of them through at the finish line in Victoria! 

Race Report - Dingle Marathon - Ireland 2013

Chip Time - 3:27:52
Overall - 48/341 
Shoes - Brooks Pure Flow 2

I’m not sure where I came across the Dingle Marathon in my web-surfing travels. I think it was probably shortly before last year’s race (2012). This year was only its 5th in existence and with the scenic region and destination travel I’m sure it will grow quickly.  There are destination races all over the world that I want to run eventually but this one stuck in my head. It’s a small race, with only 350 marathoners, 1500 half marathoners and 60 ultras (50 mile).

As it turned out the holidays I booked from work this year fell perfectly when the marathon was scheduled (unintentionally, I swear!). Leah and I had been wanting to get back to Europe for years so when I mentioned it jokingly in passing it didn’t take us long to distill it into a reality.

The plan was to fly into Dublin, check out the city for a couple of days and then rent a car and drive across the country down to Dingle in Couny Kerry. We arrived in Ireland a week before the race so it gave me lots of time to acclimatize and get over any jet lag.

We stayed in a gorgeous small village “just over the hill” from Dingle, called Cloghane (clah-hayne), at the base of Mt. Brandon. The drive was about 30 minutes and we had to go over Connor Pass, the highest mountain pass in Ireland, which is (like nearly every other road in the region) a narrow, winding, single lane road. It’s a fairly long steep pass and I was nervously seeing signs for “Marathon in progress” …fortunately it was only the 50 mile Ultra runners that would see this stretch on their route.

Connor Pass

Race Report - Squamish 50 - 50km

“Oh.  My.   God.”  The first words out of my mouth after crossing the finish line.

This was the inaugural running of a 50km course added to the Squamish 50 lineup and I think RD Garry Robbins was intent on ensuring it was a memorable one. This was only my second 50km trail race and I figured it was going to be tough but to say I underestimated it is, well, an understatement.

(Ed. note: Sorry, it's long. Also, the exact order of trails and experiences are probably off as I don't know the area and I was zoned in my own little world concentrating most of the time) 

Leah had a gallery opening the night before so we got in a little later than expected but I actually managed to get a reasonable sleep considering we had to be up at 5am to get ready. We hit the road at 6am and it took an hour or so to get up to the shuttle pick-up location where we met up with Greg, Dave, Alan, Kathryn, et al. The weather was cloudy and cooler than expected which was a pleasant surprise.  

Waiting for the bus. Oh, sweet innocence.

The atmosphere up at the start line at Alice Lake had lots of positive vibes mixed with bundled, nervous energy. It was a pretty small crowd being that a lot of runners had taken advantage of the early start time (this caused some controversy as it was meant for runners who thought they would not make the 10hr cut off, not regular racers). The weather was cool and cloudy right up until the start time of 9am but then, voila,  the sky cleared and we all knew we were in for a hot afternoon.

Starting Line - Alice Lake (Photo by Emma)

My First V02 Max & Lactate Threshold Assessment

Next week I have Lewis from Peak Centre for Human Performance coming to speak to my marathon clinic and, quite by coincidence, they were offering a promotion as part of the Scotiabank Half Marathon Expo this weekend. I’ve been thinking about getting the testing done recently anyway so took up the opportunity. It also seemed a great way to share my experience with the clinic group. (Ed.note - I did some research by looking up the footage of Karl running the test during the Running Vancouver series, Episode 2).

I met Lewis at the Peak booth at the Scotia Half Marathon Expo, and he gave me a rundown of the process. I’ve never used a treadmill before so it took about 10 minutes to start feeling comfortable as I warmed up. (Fortunately no mishaps of flinging me across the room or anything). Once I did an easy 20 minute warm-up, Lewis took a baseline blood test to start from  and then we stopped and got me into the awesome head gear that holds the breathing tube and mask.

The Peak booth was set-up right next to the expo presentation stage and just as I was getting started again the Elite panel was taking the stage to share their experience. Unfortunately I was facing the other direction but at least I could listen to their combined wisdom for distraction while running faster and faster in place.

Every three minutes or so blood was taken, while still moving, and then the pace increased. It’s pretty interesting how it seems easy for quite a bit of it and then how suddenly in the last couple of tempo increases it becomes a real challenge to keep up. The Peak team was great at motivating me to keep it going but then, as I was starting to run crooked and lose my posture and breath like a beast, it was time to call it quits (after about 20 minutes or so, I think).  

I look forward to getting my results early this week and then meet up with Lewis prior to the presentation on Thursday to go over them and figure out how I can use and improve them.

Race Report - Longest Day Race 10k - 2013

Chip Time – 42:36 (PB)

M4059 – 14/118

Men – 34/281

Overall – 39/612

Shoes – Brooks Pure Flow 2

I was surprised to look back and realize I hadn’t run a 10k race since 2011, my last PB of 43:22 was at Summerfast. That course is very flat and I haven’t been doing much in the way of speedwork so figured I’d have to work pretty hard to get past that time.

The Longest Day Race is always a lot of fun and especially nice this year to have my brother, Colin, over to run his first 10k race, and Kevin who first introduced me to the race a  few years ago. Not to mention having Leah there and visiting with the usual group of Broadway Run Club folks. It’s a nice change to have an evening race plus the bonus of a great BBQ afterwards. Fortunately the weather turned around from the miserable rainy start to the day and it was a really pleasant evening.

There were a few minor logistical issues this year due to the construction around UBC, a few sections where 10k runners were wandering across the 5k course getting to the start line, but it seemed to sort itself in time. One of the changes was that the course was run backwards from where it usually goes.

I started out way too quick clocking a 3:57 for my first km, and a 3:50 for my second, no wonder it was hurting early, but hey, it’s 10k. I also didn’t realize we’d hit the hill from SW Marine up 16th Ave that was going to be such a slog at around the 4km mark, and we’d have to do it again right before the finish! Ouch. That definitely dropped the km average down considerably and it was a challenge getting my legs back for the 4:15 ballpark I was trying to stay within. My 5k split was 20:56.

I managed to hang on, get back up Heartbreak Hill part two, and head towards the finish line for the last “sprint” down the hill, around the corner and then onto the grass for the last 100 meters. I could see the clock ticking down, still time to stay below 43:00. I was definitely feeling this one and could feel a touch of “the heaves” as I cooled down immediately across the line.

Back over to the sidelines to meet with Leah and my nephew Evan and watch Kevin, Colin and other familiar faces charge in. So proud of my little bro for coming in at 56:50, under an hour like he was hoping for, and solidly at that!

Steve's goofy face, nephew Evan, Colin and Kevin

Read Kristine’s race report, here, too.

Race Report - 5 Peaks - Alice Lake 2013

Time: 1:09:16

M4049: 13/35

Overall: 69/221

Shoes: Brooks Pure Grit 2

I signed up for 5 Peaks Alice Lake fairly last minute, not knowing what my schedule was looking like for the week. Weather predictions indicated sunny & clear so it looked like a good excuse for Leah to join me where we could go enjoy some time outside together after the race.

The sky was overcast as we left Vancouver and didn’t get any better as we were approaching Alice Lake. We were directed to the lower parking lot and while standing around waiting for the shuttle realized it probably wasn’t going to be the warm, sunshine-y good times we were hoping for. The shuttle seemed to be taking some time and it was getting cool just standing around so we started walking the 1k or so to the start, briefly in the wrong direction, but fortunately someone yelled to us in time. ;)

At the start line it was great to visit with the usual gang of troublemakers (Greg, Rob, James, Connie, Solana, Karl) and feel the excitement build. I didn’t have big expectations for this race other than to try and sneak in a little faster than my 1:12 last year, and, if I worked my ass off MAYBE get ahead of Solana. :) Mainly I’m just glad to be getting more trails in. Other than just being a whole lot of fun, they’re also great overall cross-training.

I started about midway in the 2nd wave and went out fast. This was my second year running this course and I knew the hills didn’t come until the latter part of the race so wanted to try and make some time while I could. By a couple kilometers in I was wondering if I’d made a mistake going out too fast as my lungs were burning during this undulating section. The hills weren’t steep but enough to let you know you were working for it. James caught and passed me fairly early on but I tried to always keep him in sight. I only had one quick tumble this race and it was early in this fairly flat, well-groomed area... of course!.

Photo by Robert Shaer

I was definitely working hard throughout and anticipating the climbs to come. It was fun hitting some of the more technical downhill stuff, trying to stay relaxed. The climbing was as tough as I remember and I’m still as slow as I remember on that kind of trail. On the last big climb Solana showed up out of nowhere, whisking past me, running strong. Just near the top I managed to sneak past James, a lucky break, I think, as he had a quick stretch.

I was keeping up with Solana as we hit the last downhill stretch of access road. She mentioned to me that I had 10 minutes to beat last year’s time so I kicked it in and hoped I’d stay upright on the rocks and gravel. The finish was close. As we hit the bottom towards the lake both me and another runner started heading left around the lake... whoops! (Wrong way, 2nd time today!) ...fortunately another runner was kind enough to yell at us before we got too far.

Back on track for the last sprint and up to the the finish line.  Overall, a great event, well organized and a lot of fun.

Also check out these race reports from Greg, James and Solana.

I'm leading another marathon clinic!

I guess I didn't ruin anyone too badly so I'm back to lead the Broadway Running Room Marathon Clinic for the summer session starting June 13th! 

Broadway Running Room - Marathon Clinic

I'm no Salazar but if you show up and do the kilometers, the program is well-tested and it will  get you to the starting line well-prepared. (It'll be up to you to get to the finish!). 

If you're not familiar with the Running Room method, we follow a Run/Walk protocol for the long runs. It's an effective way to log long training miles with less chance of injury while still getting the benefits of increased aerobic capacity, improved lactate threshold, etc. 

Though you'll benefit from more mileage, you can get by on a three day per week commitment. Every Sunday (8:30am) is a long slow run, slowly building in distance over the 17 weeks. Thursdays at 6:30pm is Clinic Night where we may have a guest speaker (on a range of topics), followed by hill training or speed work. Wednesdays (6:00pm), is always a 10km route. 

We'll be training for the fall marathons, primarily, Okanagan Marathon, Victoria Marathon and Portland Marathon though some may also be working towards Seattle and New York a little later. 

Race Report - Iron Knee 2013

Time: 2:27:06

M4049 – 12/20

Overall – 71/166

Shoes: Brooks Pure Grit 2

Every race has it’s lessons, some more than others. A few things I learned from last weekend’s Iron Knee trail race:

1) I really need to get out on the trails more (I’ve only been on technical trails once in the last 6 months and broke my elbow). 
2) Trails are a full body workout.
3) I did better than I expected, considering lack of trail training. 
4) I’m now paying for doing better than expected (Quads! The humanity!)

Last weekend’s Iron Knee was a lot of fun. Met up with Greg and Rob at 5:30am and hit the road. We had to drop the car off at the finish line at Deep Cove and then catch a shuttle over to Grouse for the start.

Because we had to leave all but what we were running with in the car, it was definitely a little chilly waiting around for 45 minutes for the race start. Fortunately we were able to catch up with some running buds in the meantime, some I’d only ever socialized with on Twitter, like Damian and the indefatigable Solana.

I was warned about the climbing in this race and it was all justified. At 8am we charged straight up Nancy Greene way for a kilometer and a half. After that, some access road stretches and switchback up to the trail head. (It took me about the first 3km to finally feel my toes again. brrr)

Photo by Jay from www.solanaleigh.com

Race Report: BMO Vancouver Marathon 2013

Short version: Despite it being a really warm day everything came together nicely. Training was consistent. No injuries. No virus’ on race week. Tapered, carb-loaded and rested well. Planned my race and raced my plan. Aiming for 3:20 but still managed new personal best of 3:24:37, taking nearly 4 minutes off my previous PB.

Chip: 3:24:37

Place Overall: 280 out of 3978

Men: 237 out of 2813

M 40-44: 30 out of 430

Shoes: Brooks Pure Flow 2

Gels: Vega Orange Zest / Raspberry

Read on if you want the full wordy experience.

Race Report: First 1/2 Half Marathon 2013

I was really looking forward to this race having not run a half marathon since April of last year. The First 1/2 Half Marathon is a great event on a nice flat course that brings out lots of fast runners who use it as the start of their season

I’ve been feeling good and running strong lately but I’ve only just got back into any kind of hill or speed work so wasn’t sure if my speed would be up to par. That being said, I thought if everything went really well I could maybe pull off a 1:35 (a 2 minute PB). 

Woke up to a surprisingly clear, crisp morning and I started with my usual green smoothie (as well as peanut butter, banana and pumpkin seeds on a couple of rice cakes). After my usual warm-up routine, I got Leah to drop me off 3 km’s from the starting line so I could run an easy warm-up before the race. 

2012 Running Recap

Total km's - 1983

Races

February 12 - Vancouver First Half - Half Marathon 1:41:42 
April 1 - April Fools Half Marathon (Gibsons) 1:37:34 (PB) 
May 6 - BMO Vancouver Marathon 42.2k - 3:48:44 
June 9 - 5 PEAKS Trail Series - Alice Lake 11k - 1:12:38 
July 14 - Siskiyou Out Back (SOB) 50k (trail) - 6:07 
September 9 - COHO Run - 14k - 1:00:14
October 7 - Portland Marathon  42.2k - 3:27:58 (PB)
December 1 - Gunner Shaw Memorial 10k (cross country) - 44:29 
--

Considering I came into 2012 recovering from a nasty hamstring/groin injury, it turned out to be a pretty great year of running. Once I started compiling my list I was also surprised to find that I ran more races than in 2011. 

It was definitely another year of learning and improving as I found myself going deeper down the rabbit hole of distance running. I didn't have a real plan or goal going into 2012, other than to run another couple marathons and attempt to improve my times.

It's official... I'm leading the January marathon clinic! (October 2012)

As of January I’ll be leading the Marathon Clinic out of the Running Room at Broadway & Fir. I have some rather large shoes to fill from my inspirational predecessors, Dave & Greg (quite literally size 14 in Greg’s case). I’ve been fortunate enough to participate in four previous clinics under their tutelage and have definitely become a better runner because of it. I only hope to continue the …

While officially titled an “Instructor,” I prefer to think of myself as more of a Cruise Director, ensuring the curriculum is followed, routes are planned, and that participants are getting their allotted shuffleboard and umbrella electrolyte drinks. 

I'm currently putting routes together and starting to book speakers. Here's 

Sign up for the clinic here: 

https://www.events.runningroom.com/applications/clinicregistration.php?clinic...

Race Report – Portland Marathon 2012 (October 2012)

First off, Leah and I always enjoy the amazing food, books, shopping, coffee, and all ‘round creativity that are intrinsic to Portland culture. Signing up for a marathon road trip there on a long weekend was a no-brainer. There was also a strong contingent of Vancouver runners fromGreg's marathon clinic signed up which made it even more fun. 

  

I needed this race to go well. While I'm still a novice marathoner, my first three marathons had me feeling like the "Blow Up" Kid. I would train well but have the wheels come off in the race around 30km's every time. Finally, all the factors I've been working on in the latest training cycle seem to have clicked.

We booked a little late and it was a busy weekend, so ended up in a cheap hotel across the river from downtown. It was rundown but reasonably clean. All good. (Fortunately the streetcar that kept us up all night was also the one that dropped us a couple blocks from the marathon start line downtown).  

Race morning the train was stuffed-to-overflowing with hyper, excited runners (Leah’s own personal hell :)). Apparently there were a lot of us out-of-towner’s staying across the bridge.

Race Report: Siskiyou Out Back (SOB) 50k (July 23, 2012)

Never ran 50k. Never ran more than 12k on trails. What could go wrong?

I’m happy to report, not a whole lot! (OK, there was a near DNF moment and a good wipeout late in the race, but more on that later… ).

My buddy Mathew ran the course in 2011 as his first 50k and really enjoyed the experience. We chatted in March of this year, and with a bit of coaxing (and likely some wine courage), I was signed-up and we were ready to roll.

My anxiety was high in the weeks leading up to my first ultra. I’ve been running marathons less than 2 years, and while I’d previously completed three marathons in reasonable times, I’ve never finished particularly strong, usually blowing-up somewhere around 30k and struggling to the finish line. So why not add another 8km. On trails. With some decent elevation?

RAN | VAN - 2012 BMO Vancouver Marathon (May 2012)

I have to say this was the most nervous I've ever been going into any race. My ITB was acting up a few weeks out from race day, which is exactly what had happened prior to Vancouver 2011 (serious ITB freeze up to the point of almost not being able to walk). While last year was my first marathon and I didn't treat the condition seriously, this year I got to physio right away for several sessions, modified my training and did more stretching at home. Unfortunately, for whatever reason, it never fully calmed down and was still lingering on race morning. 

While I'd only ran two marathons up to this point, I already had some hard won lessons to incorporate into my race preparation. Dealing with injuries promptly was one, fuelling well was another, but most importantly was pacing. The last 10-12kms ofVictoria Marathon 2011 were the hardest kms I've ever logged. 

I really wanted a 3:35 finish this time and was getting in the headspace in the week prior, but I knew if my knee wasn't 100% it was going to be a long shot. Other than injuries my training had been going well and my recent half marathon PB indicated it shouldn't be an unreasonable goal.  

Race Report: BMO April Fools Half Marathon - April 1st, 2012

Half Marathon - Gibsons to Sechelt, BC (www.foolsrun.com)

Short version: I ran. Had fun. Got PB. Enjoyed sun. Drank beer.

We decided to take the car so we could go and explore after the race so woke up ridiculously early to make the ferry. Made a reservation but as it turns out there weren’t all that many people leaving at 7:20am on a Sunday morning anyway. Ah well, better safe than sorry, and at least there was actually a Blenz open at that uncivilized hour.

Weather was mainly overcast and cool. Perfect. Once on the ferry though I started hearing murmurs of “snow in Sechelt.” That would just make it more interesting. (Turns out any snow had long since disappeared by the time we got there).

I went in to the race hoping to meet my PB from Scotia Half last year (1:38:22). The Vancouver First Half Half Marathon in February was my“testing the waters post-injury” run, where I felt pretty comfortable running a 1:41:52. I’ve been running well since then and all injuries seem to have settled down, so I figured I was up for a strong race. 

2011 Recap (December 2011)

2011 stats:

Total Mileage - 2180km

Races

 
Nov 12th - Energizer Night Race 10k - 44:39
Oct 9th - Goodlife Victoria Marathon 3:45:06 (PB) 
Jul 21st - Summerfast 10k - 43:22 (PB) 
Jun 26th - Scotiabank Half Marathon - 1:38:16 (PB) 
Jun 15th - North Shore Credit Union Longest Day - 10k 47:55
May 1st - BMO Vancouver Marathon - 4:22:00

While I’ve run regularly since my first 10k race in 2007, it is 2011 that will be known as the year I actually “started running.”  (Coincidentally, 2011 is also the first year I used my entire extended health benefit on physio)

I ran my first half marathon in the fall of 2010 and started mulling the idea of running a full marathon in 2011. Through a lucky twist of fate while chatting with a  neighbour in January 2011 I found out about a Running Room Marathon Clinic that had just started. I’d never considered a running clinic before and certainly didn’t realize the amount of training actually required to prepare to run 26.2 miles.

Goodlife Victoria Marathon - October 9th, 2011

Second Marathon - More lessons to integrate

The Good: 3:45:06 finish - 37 minute PB over first marathon (BMO Vancouver in May). Gorgeous day for a race - slightly overcast, no wind, bit of sun. No injuries. Beautiful course. Amazing volunteers. 

The Bad: Poor planning for pacing. Big struggle for last half. 

Ah, the cardinal sin of inexperience: going out too quick off the start. I didn't think I was going out too strong. Mathew and I planned to run at least the first half of the race together to keep ourselves in check. Pacing at a steady 4:50 (with a few quicker downhill km's) it felt achievable. (In the back of my mind I pictured wings on my feet, soaring in at my McMillan 5k projection of 3:22). I knew going in that I should've paced the first half to be a little slower than the back and I was aiming for 3:30. Apparently my math is not very good. 

First 10k felt great but as we started getting further out the rolling course definitely took more energy at the pace I was keeping than I was expecting. The slow steady climb up to and through the golf course at 17-18km started taking it's toll. Not hilly, just consisent rolling grades. Even at halfway point I was starting to feel the burn. Was still managing to keep 4:50-ish pace. The one and a half km section up to the turnaround seemed to just keep going.

BMO Vancouver - Marathon #1 - The First Cut is the Deepest? (May 2011)

Wake up at 5:30am race day after an expected restless sleep. Fortunately my clothing, timing chip, bib, band-aids, are laid out and ready to go. Have an orange and some oatmeal at around 6am. Leah keeps me focused and gives me pep talks.

Literally yesterday just getting over a brutal cold that lingered over the last two weeks of tapering. Hardly any running. Missed the last couple of longer runs (which would've probably given me a strong warning to take my ITB issue more seriously. I knew I was tensing up in the last 32k and had to walk the last bit of the next 23k but hoped with a couple weeks of taper time, a couple solid massages and increased stretching it would've settled down).

Absolutely beautiful morning, one of the best we've had all spring. If I wasn't running we would've been out finding a patio to have a coffee on for sure.