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.