Mississauga Half Marathon and a new P.B.

Untitled by douce77 at Garmin Connect - Details

First off...this was a great race! Great venue, beautiful course, fantastic weather...if I hadn't ran a P.B., I would have still had a great time. But I did run a P.B.! So that made it even better!

All winter long I had been working on my endurance training, so that I could avoid bonking at the 18KM mark. I spent a couple of months (Feb and March) running 15 - 18 KM per week doing the 10:1 method, and did a route that had a lot of hills and a lot of head wind. This was really helpful mentally more than physically I think...because some of the days I was running felt like the worst possible weather ever. Plus I ran with the Baydogs every Tuesday night for 8KM, which helped me with some speed and endurance.

So I went to Mississauga feeling strong and confident, but I was still afraid that I would not be "as good" as I had hoped, and set myself up for a disappointing season. I didn't want to press myself and go too hard, but I still wanted to improve upon my times from the two half marathons last fall. My ultimate goal for a half marathon is a sub 1:40, but I knew that that would more than likely not happen because I hadn't really worked on my speed, just endurance.

I started well...running just below a 5:00 pace, but knew that I would have to push below 5 to make up for the 1:00 rests. My 2nd 10:00 interval was way too fast...as I caught myself running sub 4:40 and forced myself to slow down, but couldn't get slower than 4:45. I was really afraid that this would burn me out later in the race. The hardest part was watching people run ahead of me, and being worried that I wouldn't catch up to them later.

I felt strong throughout the race, knowing that I would get to walk for a minute after pushing myself hard for 10:00. The hills were good...nothing compared to what I was used to training on. The wind off the water was refreshing as it really started to heat up. All in all, the race progressed smoothly. Except for the fact that I had to go to the washroom, but I didn't want to give up time by pulling over to pee.

I was running strong until I came to my wall that is the 16 - 18KM mark. For some reason, no matter what, I hit the wall at this point. On this day, it was the 19KM marker. The good news was that when I hit it, I knew that I had a minute rest coming soon, so I ran it out, walked my minute, then ran hard for the last 1.1 KM.

So I crossed the line with fists in the air; proud of my accomplishment. I beat my former P.B. (1:49 set at Toronto Half), felt great the whole race (except for a little blip where the wall jumped out at me to say hi), I got to meet up with some good Baydog friends in the finish corral, went out with them to Boston Pizza for a great burger and a beer, and went home tired, but very, very happy. My legs and feet may not be so happy today, but I feel great!

Race Season Quickly Approaching!

This time next week I will be enjoying a cold beverage, eating a barbecued steak, and thinking about how well, or how poor, I did in my first race of the season. I'm starting off with the Mississauga half marathon, and I'm planning for it to be my fasted to date (granted, to date is only the 2 I did last fall). I've done a lot of running this winter, more running then I've ever done, and I'm feeling pretty strong. I don't know about the longevity of my pace, but at training last Tuesday night, I was able to push myself pretty strong, running the last couple KMs in the low 4:00s.

My goal for next Sunday is the same goal I've set for myself at Scotiabank Waterfront, and Toronto half marathon - 1:45. This time, I think I can do it. I almost had it at the Toronto half. I've done a lot of long runs this winter, so I'm sure that I can be strong for the whole course. I plan on using all the appropriate pacing tools: Garmin, wristband, bunnies. I'm also going to try the 10 & 1 method of running.

I haven't done a long run in a while, battling a busy coaching schedule, so-so weather, and a general fatigue that has left me drained of a will to train. I've been running every Tuesday night, but that's about it. I also haven't biked in a while because of brake issues and May snow storms.

So, all that being said, here's to the 2010 schedule! Everything I do this year is to get me ready for Muskoka 70.3. I'm not really resting too much before Mississauga (which could prove FATAL!), running and biking this week. In fact, I'm doing a 40+KM bike on Saturday morning, the day before the race. I figure that I need to train my body to bounce back fast, which is why I want to do a long bike before the half, and I'm planning to do the whole Guelph Lake I weekend (Sprint on Saturday, Olympic on Sunday) so that I can learn how to adjust my body when it's fatigued and still perform to the best of my ability.

Hopefully it pays off!

Nice Riding Weather!

Oh if only Mother Nature would smile for us Canadians!! The weather this past week has been fantastic, getting everyone outdoors and breathing in the fresh air. It's been a rather dry winter, and not really that cold, so I was able to get out and run a lot more than I ever have (actually, if I'd gone out once, I would've been out more than I ever have), and now that the roads are dry and the sun is shining with temps in the teens, it's time to bust out the road bike and go for a ride. It was a great day for that, with some wind but nothing serious. The route I normally take out of Barrie is into Innisfil and that normally has me going into the wind or getting a cross wind. It can be tiring, but it is also nice because I can get a good workout from that. I then rode west on cty rd 21 to 56 with a little head wind. Once I turned onto 56 there was no wind and it was smooth sailing. I made my return turn onto the 25th sideroad where there are a lot of rolling hills (really no clear flat stretch at all on the 25th) and like most bike rides that I do, I turned north on cty rd 27 and turn up Mapleton Ave to ride up the Mapleton Hill (1 km up, 11% grade...nice hill to bike up if you want to work on hills). All in all, it was a great day for my first ride of the year, and I hope that the weather stays somewhat nice so that I can get out more often...oh, and the city gets the sweepers out to clean things up a bit!

It's Been Awhile...

I haven't written on here in awhile...so long so that I forgot my password! Here's a quick update on how the winter training is going:

I'm doing a lot more running this winter than I have ever done in any season. This is good news as my running as been a weak point of my triathlons, and I have always hated running as a part of training, going too hard, too fast to try and get the run over with, which then makes me not want to run. I'm working on pacing at the start so that I can finish strong, rather than starting fast and fading at the end.

My swimming has also been a focus of my winter training, although I find it hard to get in the pool on my own when it is cold out. I know that the pool is inside and will be warm, but for some reason, I hate the cold blast that the showers give, and that ends up scaring me away from swimming. I have, however, shaven about 7 seconds off of my avg 100 m pace (was at 2:10, now at around 2:03). That makes me feel good and when the weather gets warmer, I'll be in a better mood to swim (I know, it's funny that I have no problem running outside in whatever temperature, but will not swim inside). I was told of a really good website that will help me do more swimming on my own. It is www.swimplan.com where you can create personalized swim workouts that are geared to your pace and needs.

My bike, surprisingly, has not been a focus this winter. I love cycling, and when I work out I typically only do exercises that I like, but this winter I'm having difficulty getting on my bike. It's just once I'm at home I'm just too tired or lazy to do anything. I did just get the GSC 10 speed/cadence sensor for my bike so that will help motivate me to get on my bike, and also show me how well I am working out, so that's going to help.

All in all, the winter is going well. I have given up drinking beer because it made me too sluggish and was adding some pounds to my winter weight (although I still drink wine, but only a glass every few days). March will be when I really pick up the pace. I'm going to start doing the speed workouts with Kevin O'Neil, and I'll be adding a Monday night spin class to my workout. My biggest fear was over exercising and burning out this winter, but I think I have paced myself well, ensuring that each workout is beneficial, and not just a workout. I've seen overall improvement, so it should be interesting to see how the times improve this summer (which, I expect, there to be a significant improvement).

Cheers for now!

Garmin Forerunner 310XT

The ultimate Garmin for triathletes! I went to the store looking for the Forerunner 305, figuring that was all I need, but gosh darn it, Running Room sold me the 310XT. Not that I'm complaining. So far, I love it. I went for a quick run today despite feeling really crappy (sore throat, runny nose, the whole head cold thing).

So I love the Garmin. I always wondered why people would need one, but the information that you get from it is invaluable. I know when the weather gets nice and I start getting more into running, it is going to really pay off (I hope so...it's freakin' expensive!!). Plus, I can also measure my cycling cadence and power output which is really what I want because I love to bike.

Here is the information that I can get from my new toy:
Garmin Connect -
Activity Details for
short run

down time / R & R

It's weird not doing any serious training, or planning and taking part in races. I just want to keep going strong, but I know my history of over training, and I don't want to burn out in January. I still do a little bit of training to keep myself active (swim a couple of times a week, some indoor cycling, a light run and some weights), but nothing serious. It's nice to just relax and think about the past season, and make plans for the upcoming season. I'm excited about Muskoka 70.3 which I have signed up for, the 3 1/2 marathons I plan to do, trying Olympic distance races, and revisiting all the races I did last year to see how much I can improve from last year. My current (unofficial) schedule for next year is as such:

MAY 16 - MISSISSAUGA 1/2 MARATHON

JUNE 6 - MILTON GIVE-IT-A-TRY (as a warm up for the season)

JUNE 20 - GUELPH OLYMPIC DISTANCE

JULY 4 - HURONIA SPRINT

JULY 17 - GRAVENHURST OLYMPIC DISTANCE

JULY 25 - MUSKOKA LONG COURSE

AUG 8 - BARRIE SPRINT

AUG 22 - ORILLIA SPRINT

SEPT 4 - GUELPH II SPRINT

SEPT 12 - MUSKOKA 70.3

SEPT 26 - WATERFRONT 1/2 MARATHON

OCT 17 - TORONTO 1/2 MARATHON

yup, probably biting off more than I can chew. My goal is to go hard these next few years leading up to my first Ironman, and then after that, just settle in to a routine of races and a 70.3 and Ironman once or every other year.

Toronto 1/2 Marathon

Yesterday at a cold, but sunny Toronto venue, I ran the Toronto 1/2 marathon to end my 2009. The race went really well. I got there early enough to actually warm up and put myself around people that would be running the same pace that I would be, so that I did not have to dance around people that are significantly slower than me. I was aiming for 1:45 and put myself right next to the pace bunny.

When the race started, it was COLD! But, after about 3 km, I forgot about the cold as I got to ran in the sun. My pace was strong, my hydration was good, and the tunes were pumping. I was ready to finish this race strong...much different than my collapse at the end of the Waterfront 1/2 marathon.

Again, I held pace. 5:00 on the dot for the first 16 km. I didn't stop to walk, even though my legs were hurting at this point. I knew if I stopped that I would repeat the breakdown from the Waterfront. I lost :10 in the 17th km, another :30 in the 18th km, and then finished at about 6:00 splits for the last 3km. I wish I could have finished stronger, but I am very pleased that I was able to run the entire route continously, and that I did not have the mental collapse I did earlier. The music really helped, although at the end it was more 'where is the damn finish line!' rather than focussing on the music to set my tempo.

All in all, I finished with a time of 1:49:27, an 8 minute improvement from the Waterfront 1/2, and a happy ending to my first season of racing. Funny, I hadn't even ran the last event and I have already registered for my first event next year: the Mississauga 1/2 marathon! AND, I just got an e-mail from Subaru Muskoka 70.3 for early bird registration of that race! I'm feeling as though I could do it, but the swimming really scares me. I'll have to do some serious work this winter to get that swimming up to par if I'm going to be successful there.

Thanks for reading this season. There probably won't be many entries this winter, but I'll try to keep you up to date with my off season training, products I've bought/thinking of buying, and the races I'm registering in next year!