The 2010 Gunner Shaw Memorial Cross Country Race Report

Hershey Harriers from Victoria

Great form by The UBC runner and Jason Loutit on my tail

 It was a brisk but beautifully clear morning for this year's Gunner Shaw memorial Race put on by the Lion's Gate Road Runners. I wasn't sure if I would be able to get away from work on a busy Saturday for this one, but my boss was kind enough to give me until 12:30 to get there so I didn't miss out on the last race of the year.  I wasn't able to run enough of these races to qualify for series points, but at least I could show up and run to get my team some points for the series team trophy.  I expected this race to be fairly low key just like most of the other cross country races.  When I arrived I noticed several elite runners who had all had very good seasons.  Among those present were several very talented runners from the Hershey Harriers including Jason Loutit, Sean Chester, Herb Phillips, and non team member and running shoe guru from Forerunners Jerry Ziak.  There was also this fellow who recently hit the scene from Point Grey named Ben Thistlewood who has been tearing up the cross country circuit and beat me at the Remembrance Day race.

I was wondering about shoe selection and had brought my spikes with the intention of wearing them during the race.  I was a little sceptical of wearing my spikes for ten km as I wasn't sure of how much pavement or hard pack gravel areas we would have to run on because it was my first time on this course.  I considered wearing the New Balance 101's that I had just got as Drew was wearing them.   After some quick advice on the course from Gramps, I was sure that the spikes were certainly going to be the best bet for this mud fest.  Grampa and I had been out here a few weeks earlier for a prep tempo for his National Cross Country Championships in Guelph Ontario.  It was muddy and slippery that day and not much had changed in the way of how mucky it was.  The organizers for this event usually have the runners run through a water section with water up to their knees, but it was frozen this year so they had to alter the course slightly.  There was also a section where you had to run along Jerico Beach in fairly deep, loose sand.

Down town Vancouver in the background and Mount Seymour

200 people lined up and prepared for the command to start the race.  I was not feeling overly great due to the fact I was up late the night before watching a friends band play.  That also included greasy chicken wings and draft beer.  A sure recipe for stomach issues.  I was able to rid myself of all the evils from the night before being it that the race didn't start until 11am, but still wasn't feeling race ready.  I certainly didn't plan on having to race the big guns who showed up today.  Its always good to try and get the whole shot in a race like this or else you have the potential of bottle necking in the corners.  I wanted to get a good position, but knew that I wasn't going to win this race and that I could relax slightly during the first lap of this race.  This was a 10km race which consisted of two 5km loops around the same loop.  Out of the start, I felt comfortable and could see Drew charging ahead with the leaders.  I knew that he was going out too fast and settled into somewhere around 10th position through the first skinny section.  We were running on grass for the first part of the loop and my traction was solid and the feeling was very soft underfoot.  As we curved back in towards the beach, we encountered some deep sand pockets which were very difficult to plough through.  After that we were running out on the beach in front of the Jerico Sailing Club.  At this point I could hear the crowds cheering for me and Jason. I couldn't believe I was holding the lead on him even at around the 1 km mark.  I was wondering if I was going out too fast, but felt so comfortable so I kept going.  When we hit the beach it was a sense of panic and chaos trying to get any grip at all.  It felt like I was on a treadmill on full speed.  I could see runners going high and low in search of proper footing along this labouringly loose sand.  I could see how the waves had left a ridge on the sand which at this time of day was casting a shadow on a skinny rim of sand going along the course.  In the shadow the sand was frozen and hard!  I kept my feet reaching for the frozen sections hoping that no one would catch on.  I was gaining ground on the runner ahead and saving energy at the same time as we plodded along the beach.  We turned right towards the park exit and hopped over the logs to get off the beach.  It was now time for some more mucky grass and leaf covered mud.  We ran slightly uphill and had to jump a muddy stream which was very hard to get all the way over, so we inevitably had to put one foot right into it.  Up the grassy hill to west 4th Avenue and around back towards the park for some technical  hilly sections.  I was loving the traction I was getting out of my spikes and the freedom of being able to pick different lines through the mud or sand to optimize my foot hold.  There was a very steep section of downhill with long grass where Kevin and some other team mates were cheering and I really enjoyed going as fast as I could down the hill in front of them and then taking off down the straight.  I guess I wasn't feeling so bad after all.  I caught up to Drew and passed him on the next steep up hill.  I enjoy passing people on hills because I know it hurts them even more.  I know, I know, Why would I be so mean to my team mate?  Well we are all friends at training and after the race, but when the clock is ticking, it's every man for himself.  I really wasn't deviating from my plan, just was feeling really good.  I passed through half way in 17:00 flat.  "Not bad for this course." I thought to myself, as I dug in and focused on the runners ahead of me.  We hit the beach for the second time and this time the sun had melted all of my frozen sand and it had become very soft and torn up by all the runners.  There were logs and frozen shadows along the way to get a few good grips, but most of it was power sucking sand steps.  I tried to be light on my feet and increase my cadence which seemed to work on closing the gap.  I was by myself now from what I could (or couldn't) hear behind me and there were two runners which I was slowly closing the gap on.  I could tell the sand was wearing them out as it was me but I refused to let it slow me down.  As we cornered to get off the beach I was right behind them now.  I leaped into the footprints being left by the runner ahead of me which seemed to help decrease my resistance. When we finally reached the grass, I made my move.  I knew that there was a slight hill ahead but I wanted to get ahead of these guys before the stream, in case of any carnage.  I could tell they would not be an issue as I passed them because I was still feeling pretty good and was still quite excited to be running through such extreme terrain.  I must take my hat off to the Lions Gate Road Runners for laying out such a fun and challenging course.  What a blast I was having! Despite the pain, I could hardly wipe the grin (or grimace) off my face.  Up ahead, I could see a tall runner with longer curly hair who I recognized to be a talented member of the Harriers.  A solid competitor, but I locked my sights on him and began to reel in the string between us.  I made my move to pass him on one of the last steep up hills.  I pushed hard on top of the hill to keep the pressure on but could feel him push close once again.  We careened down a steep hill and rounded the bend over a bridge.  I maintained my lead on him until we got to another little grassy hill.  He passed me going up this hill.  I could hear and see Kevin saying "Remember the Beavers!!" As I pushed over the hill and he scolded me. "Don't let him get away!!"  It was now time for my final move if I was going to make one as we were within 1km of the finish now.  We entered a very muddy and puddly technical section which I knew I could make up some ground on Sean again.  As we turned to get out and over the low section, the hill made my tiring legs stumble and the ground in which I had just gained was taken away in that instant.  I could see him making his push for the finish as we had only 400 meters to go. I maintained the 15 meter  gap between him and I as we sprinted for the finish.  I knew this was a race for third place but just didn't have the proper rest and nutrients to pull it off in the final moments of this race.  A very strong effort and performance crossing the line in 33:45 for 4th place overall and 2nd in my age group.  I was very impressed with the way I ended up among these fierce competitors and had a very good time out on course.  The following two days  made me smile every time I thought about blasting through that park and I can hardly wait for my legs to recover so I can do it again!  VFAC wrapped up the cross country season by winning the team event in the series, but were unfortunately beaten in this race by the Harriers.  Only by 36 points though.  I look forward to some good quality skate ski sessions and some excellent leisurely runs on a lax schedule for the next couple of months.  I also have to make some serious decisions about how to race the best races for my running career in 2011.  I will make sure to fully strengthen all of my key areas on my time off at the gym and look forward to even swimming some laps at the local pools now that I have my three month pass.  It's been a busy and productive season and I'm already looking forward to the fruits of things to come.  Stay tuned and stay healthy runners! There's plenty more life out there to live, let's go get it.  

Things I hate: Not being able to partake in the free pizza and awards after the race.
Things I love: Splashing through the mud on the trails.

New Balance Fall Classic Race Report

Hey Runners and Readers!

We are VFAC!!

Well well, aren't we blessed with a winter wonderland this year!  I feel so warm and tingly inside when it's chilly and snowy outside.  I love getting layered up and going for a run in the fresh snow. Maybe even a late night moonlit run in the snow along the Arbutus corridor.  It sure brings me closer to home during this time of the year. It's a nice change to have some dry precipitation.  Even though it's colder we stay dry in the snow.  The weather wasn't as mild as we were used to for this year's jokingly named "Winter Classic".  It was a nippy minus 4 or 5 degrees Celsius the morning of the race and not expected to warm up at all by the early 8:30am start time.  I was picked up by last year's race winner and fellow team mate Drew Nicholson at 7am. His father was along to support him as usual.  Drew's family is very proud of him and come out to cheer him on whenever possible.  He always likes to be nice and early and I don't mind either.  I enjoy being there early because I don't have to deal with any crowds or line ups and the bathrooms are always in the best state at that time.  Drew had already picked up our packages so we had nothing to worry about.  It was time to relax and get ready for the warm up. I don't like to warm up too early on chilly days because I don't like too cool back down before the race starts.  I  was warming up in my track suit and had planned on wearing extra layers for this race.  I remember last year was cold and rainy and I wore just a singlet and shorts with my Sigge's hat.  This year was definitely too chilly for that so I opted for my Craft Pro Warm long sleeve mock neck compression shirt paired with my Sugoi running gloves and Sigge's hat by Louis Garneau.  I put my MonaVie singlet over my long sleeve and just wore my shorts on the bottom half.  Once again, my shoe selection was the Hyperspeed 4's from Asics and Forerunners.  I can not say enough good things about this shoes racing ability.  My feet know as soon as they get into them that it's go time!!  Thank goodness for the most part, the course was fairly dry and clear of ice (almost).

Final kick

Half Marathon Overall Winners

As runners filled the start line, I stripped down to my race gear and prepared for lift off.  I felt calm and relaxed after the gun went off and led the pack out of the campus to Marine Drive.  My Garmin was telling me I was quicker than I should be, but I didn't mind because I was running downhill and felt very relaxed.  I was running a 3:12-15/km.  As we flattened out I calmed my running and relaxed into a 3:20 pace per km.  I checked over my shoulder wondering if Drew was going to push and stick on to my backside.  He seemed to be a little ways back, but his string was still very much attached.  I assumed I would be running a slightly quicker pace per km than him but he was going for it today.  After all, he did have a reputation to fight for being that his sponsor put on this race and Drew won it last year.  As he pulled harder on the string, he closed the gap between myself and him and by the time we were at the top of the hill before going past the lookout point he was right by my side.  We entered the small dip and encountered icy road conditions.  We fancy footed our way over the icy patches and found a clear line to run in.  Drew has obviously been working on his downhill running lately and has done wonders on improving his form and technique.  His long legs carried him swiftly as he pushed by me.  My Garmin once again beeping at me to slow down as we cruised down the hill and I wondered if Drew would be able to maintain this gusto.  I know where he has been training at and what pace he should be able to run and at this rate he would surely blow up.  I chose not to surge any more, but to hang on and see what he decided to do.   We levelled out and started to climb and I caught right back up to him. I relaxed on his tail for a bit and sped up my cadence to climb the rest of the hill.  I like to push up the hills, it really helps to blast the competition and show what shape they are in and how they recover.  Drew recovered instantly and passed me again atop the hill.  I was feeling a little crummy at this point in the race so I decided that I would sit behind him and keep to his pace for a while instead of trying to run mine.  Drew had a few more speed workouts under his belt since the marathon and was climbing quickly up to the level that Kevin and I were running.  I was unable to keep the pace of 3:20 and we eventually fell below that to about 3:25-30/km on the false flat leading back towards the campus.  I was grateful for the break and felt like hanging on was all I could do.  I pretty much felt good the first third of the race and crappy the second and then had a strong last third.  For the second third of the race I was mentally weak and had bad thoughts entering my head the whole way.  I was thinking to myself "Maybe today is Drew's day," and "God I feel like crap!" or "Perhaps I'll pull out after the first lap."  I accredit this to my lack of hot yoga lately.  It's tough to motivate yourself when you are hurting or when these evil thoughts penetrate your mind state.  I kept telling myself, "I feel great!", and "You can do it, just hang in there." and was starting to feel a little better.  We went through the half way point and Drew was pushing hard for the crowd.  The cheering from friends raised my spirits and I mentally prepared and relaxed myself for the second lap.  As well as the embarrassment I would have felt for pulling out, I knew that I could at least come in second if I kept going.  I also told everyone at work that I wanted to win this race so I didn't want to let anyone else including myself down.  We were side by side the whole way again and I had decided not to fight Drew but to let him dictate the pace.  He seemed to be fading on the uphill again and I tried to test him but he was not about to give in.  The Drew I had once known and raced against was back in full flight again.  What a tough and gritty competitor.  I did not expect such a battle when I entered into this race.  As we got closer to the campus, I was trying to figure out when to make my move.   I knew that I couldn't do it too soon because I hadn't felt that great up to this point.   I accidentally kicked Drew's heels a couple of times as we were running so close and I could feel his pace waver.  I was mentally sound again and really just waiting to pounce.  By slowing my pace slightly, I was able to recharge some of my surge power.  I figured I would wait until the last U-turn and the really lay it on.  I passed by some of my fellow White Rock Peninsula Runners and they cheered for Drew and then they said "Pass him at the end Dave!!"  to which I gave them a thumbs up. At this point, Drew pushed hard and we were back to 3:15/km I figured this was a little early and should stick to my plan so I hung on to keep the distance between us short.  We climbed the last short hill and came to the very icy 30 meters of the course.  There was no traction here and you pretty much just had to keep your momentum going across here and be very careful not to slip.  I was able to lose Drew here the first lap and noticed I had dropped him again on the second.  I knew that this was a good chance to start my push as there was a good straight away with very good grip before the last icy U-turn.  I increased my effort to 95%, focused on my form and breathing and dug in.  At the U-turn I concentrated on my footing as to not slip on the last treacherous corner.  As I exited the corner I could see Drew entering and I knew then that the race was mine.  I was very excited and could feel my Nitrous boosters ready to fire.  There was 800 meters to go and I let the horses fly out of their cages.  I sprinted hard and increased my effort to 100%.  I hopped over some snow as I rounded the last corner and I could hear Steve King announcing me as the race winner I cranked the dial up to 110% for the final 20 meters and gave the crowd a speedy entrance.  I was very happy to have won this race. It makes for a solid close to my 2010 running season.  I can package it up neatly and do some cross training until the race scene opens up again in 2011.  I was fortunate enough to set a new PB for the half marathon despite my crappy feeling during the run. 1:12:40 beating my Scotiabank Half Marathon time by 17 seconds.  The post race food was great including Cliff Bars and home made chilly.  I ended up winning a gift certificate for $130 for a pair of shoes for winning my age group and a $250 gift certificate to the New Balance Concept Store for winning the race.  This is all fine and dandy, but for $70 per entry I would rather have had cash in hand.  As a runner who trains year round I fully intend on making running work for me as I do it. Keep in mind they were kind enough to comp me my entry, however I do have a few bones to pick with the organisers.  For an event with as much history and support that they have, they can do a few things better to accommodate the local running community.  First off, They should be punctual and assertive in repairing mistakes and timing errors on the results before posting them.  The event organizers must understand that people have been training for this event and have worked hard to battle for the seconds in which they earn during the race.  Timing is of up most importance and should be monitored more accurately.  This mistake was most prevalent in the 10k race.  They do have the correct final times for the top 5 in all three races here.  Another issue which I believe should be an easy fix; Please take the time to honour the age group winners from previous years with complimentary entries. Top three should be sufficient, or top one at the very least.  This will ensure a high level of competition within each field and returning entrants.  For the price that it costs to enter, and the high number of entrants, it would be nice if they could offer a cash prize to the top male and female overall finisher and top master male and female for the half marathon.  The 10k race also had a large fee to enter and a high number of entrants.  Some cash prizing could have been considered for this event as well.  Most of the athletes who are winning races already have sponsors and probably own a lot of equipment for the sport, therefore deeming the product from one brand unusable for said athlete.  I think that product makes great prizing for the age groupers, but races of this size need to help athletes.  Heck if you want to impress me, throw me a few hundred dollars worth of grocery gift certificates or a flight voucher.  That's what elite athlete really need!!  How bout giving coach John Hill a bone for supplying this race with much of it's talent??? Am I ranting enough or just sounding selfish now??  I think I'll leave it at that and end this blog on one final note for race organisers.  If you have the capability to cover your costs and get some great advertising and coverage in the process, why not help give back to the athletes who put in the cash and hard work?  Take a tip from the good deeds done at this years Good Life Fitness Victoria Marathon and give back to your community, it will be worth more to you than the dollars you make off of the entry fees.   If these few issues are addressed, I see no reason why this race won't remain as one of the last great runs of the year.

Things I hate: The Federal Reserve
Things I love: Winning Races

GoodLife Fitness Victoria Marathon 10/10/10

Hello Runners and Readers,
As you all know, October 10th (or 10/10/10), was the date of this year's Good Life Fitness Victoria Marathon.  It also signifies the 2500th anniversary of the first ever marathon that was run. The story of that race can be found here in an informative but short read. I have always been told that Victoria is a great first time course and a lot of people really enjoy doing it so naturally I selected this race for my first marathon.  The training was intense and I dedicated myself to it with 100 percent of my ability. I had put in the work and was ready to go.  I took the 11:00am ferry and was traveling with some friends I met through my work at Sigge's.  We made perfect timing with our ferry arrival and had no problems getting on.  Before we loaded, I treated myself to a coffee from Starbucks and found some other team mates that would certainly liven up the 1.5 hour ferry ride into Swartz Bay.  We were all full of energy and very excited to be together for this experience after all the work we had put in together in training. The trip was pleasant and the rain had stopped entirely. I was sure that the weather would hold out for the race as the weather reports called and could see patches of blue poking through the clouds.  I know the post storm winds could be an issue but no biggie as they were only calling for 20km/hr winds.   We drove into Victoria found some parking and headed over to the race expo at the convention center to pick up our race packages.  There was a lot to see and plenty of booths with information about new running products.  I particularly enjoyed listening to Silken Laumann talk about young Canadian athletes and her experience as an athlete.  She seems like a wonderful person.  Her and her husband  GoodLife Fitness' founder and owner David Patchell‐Evans are doing incredible things for the local charities by donating all of the profits from the event to twenty different local charities.  Take that Grand Fondo organizers!!  It's nice to make a buck or two when you really need it, but it's even better to be in a position to raise some bucks and give them to those who are truly worthy and in need.  After the expo we were starting to get hungry.  We had some time to kill before checking in and decided to grab some quick food to go and drive the course for those of us who hadn't seen the course before.  Myself and one other runner in the car were début marathoners who have not even seen this course. Not even mentioning the stunning scenery which was playing an effectively successful roll of distracting me from the task ahead.  "Enough with the tourist scene, keep your head in the game."  I had to keep telling myself.  This stunning course is on the very south western point of Canada.  I was trying to take in all 42.2 kms of hills, exposed areas, landmarks and my game plan based on how I may be feeling at that point. I was surprised to see how hilly the course actually was.  Provided that none of the hills were too long or steep, I wasn't worried in the slightest about the undulations.  In fact, I really enjoy testing myself and competitors going up and over these hills. One's ability to recover atop the hill and push through will determine weather or not he or she has what it takes to persevere and maintain their projected pace.  I had been given heaps of advice about what to do during this race.  The answer and only thing I said to myself going into and during this race was that I have to run the same pace for the entire race NO EXCEPTIONS.  I pictured myself picking up the pace to try to match my goal pace (3:35/km) while running up these hills. I obviously would not be able to maintain this speed on all the up hills and would definitely gain some on the way down.  Visualization and positive energy are key to being a champion and meeting your goals. I believe you can put two equally skilled runners up against each other and the one who has the most belief and who has mentally prepared the most will certainly succeed.  After seeing the amount of corners and hills out on course I was starting to wonder why everyone had given this race such an "easy course" review.

Dinner company and conversation were great, but the menu was sadly lacking at Rick's grill for the pre marathon health nut.  I wish I was at the Raw food restaurant that I had been to the last time I was in Victoria.  After a spinach salad and glass of Sauvignon Blanc, It was back to Paul's Motor Inn for a solid sleep.  I watched some TV and ate the last of my brown rice goulash which I had prepared earlier in the week and had been eating ever since.  My mega nutrient rich preparation for this race.  I knew I would need something more substantial for lunch and dinner so I brought a huge container of it.  Off to bed without a hitch, good night.

I Awoke to the sound of my friends leaving to go run their half marathon. They must have been creeping around like mice because I only heard them as they were leaving and was able to say good luck to them before they left. I tried to go back to sleep but it was just under half an hour before I was scheduled to wake up.  I lounged for a bit then got up and had a nice hot shower.  I prepared my drinks for the elite table and drank my MonaVie EMV and my Active and M-Mun. I love starting my day this way as it makes me feel fantastic without the crash from my high test coffee. Not to mention the health benefits.  I put on my brand new race uniform from MonaVie and my "Beat the Bus" broken in Asics Hyper speed 4's from ForeRunners. I was healthy and confident and for once in a very long time, I was relaxed and had zero stomach issues.  As far as race mornings were concerned it was a great sign of things to follow.  I knew I had the training and had been chasing VFAC champions for months to get to this point.  It was time to jog over to the start line.  I needed to be there half an hour before the start to drop off my bottles for delivery along the course.  Everything was falling into place.  I met with several team members and runners from around the lower mainland and we all shared excited re-enforcement and good luck all around.  I warmed up and did some strides.  I met with a Kenyan who I later found out was in my age group and looking to run a 2:18.  I wasn't surprised to hear him say that and returned to the line for the start.  The count down started and I let out a large cheer and a "Have a great race everyone!"  I find it's a great way to take the edge off and settle down at the start of the race.  We round the bend and head through the gated sections and crowds in the down town core of Victoria.  It was a beautiful morning!  Nice and cool and the rain had stopped early in the morning.  The roads were dry so we could count on good traction and light weight from being dry.  Imagine being one pound heavier because you are wet, now understand that the average stride length for a runner is 1 meter. There are 26 200 meters in a marathon henceforth making your journey 26 200 lbs heavier over the distance.  God I'm obsessed, back to the race.  We headed around the bend and up the first staggered hill.  I was just behind a runner and right on pace.  The packs were starting to form as we entered the 2.5 km mark and I figured I might catch up to this young man and ask him what his plan was.  I know it was early, but I didn't enter this event to mess around and wanted to set up my parameters before I found myself in a senseless battle.  I quickly found myself with a 25 year old man from Vancouver who I had been expecting to be running close to my time.  To honor of his efforts and valiant début, his name was Ed McCarthy and he was the only runner in a group of five or six of us aside from myself who was able or willing to do any sharing of the wind drafting and pace keeping.  Up to the half way mark there were no real events worth noting and our pace was right on the money.  Ed and I pretty much split the first half in half. Taking turns drafting and pacing.  After the first half (and a loud horn blast from my team mate's air horn, Ed started to pick it up and became very excited when he saw some friends.  He was after all only 25 and on his first marathon, but what made it even more unbelievable, is that as we passed the half way mark, he said "First half ever in 1:16, not bad."
"You mean that you haven't even run a half marathon yet?? I questioned him almost annoyingly.  "I guess not." he replied modestly.  After that he proceeded to maintain a slightly faster speed than I was willing to run and I warned him to slow down.  He agreed after a short time and we were back on pace before long.  Just after the half way station was the next water station and I was certainly in need of some replenishment.  As we approached the table, I looked amongst the bottles for the one with the D on the lid and the duct tape around it.  I thought I had it and grabbed hold of one only to realize I had grabbed the wrong one and now needed to run back to put it back and hopefully grab mine.  I did find mine after about a four second stop and had to sprint to catch up to the pack.  I didn't catch up to them until right at the turn around point at the top of the hill. after the turn around, we went downhill back the way we had just came.  I was thinking we might have caught a break from the wind as it seemed to be in our face from 18 km to 21km.  It was in our face again on the way back into the course. There was some small aches in my legs at 30 km.  I focused in on my form and maintaining my pace and the pain disappeared.  At this point, Ed had dropped back a bit and the man from Costa Rica was just off my shoulder now as we reeled in another runner. As we upped a hill and rounded a bend, the wind howled fiercely as we exposed ourselves to the ocean at around the 37km mark.  We were getting beaten by the wind mercilessly out on course, but it was extremely difficult to manage between the 33rd and fortieth km.  I almost begged for someone to help trade drafts as I was suffering greatly running into the wind after leading the pack since half way.  There was nothing anyone could do to hold on and they fell back as if we were running into gun fire. I ducked my head slightly and swung my arms trying to keep an aerodynamic profile as I gritted through.  I could hear my virtual partner beeping at me to speed up even going downhill.  I gritted my teeth and pushed hard into the wind hoping to maintain the pace which I had worked so hard to keep up to this point.  I could feel my pace slipping from my grasp as I ploughed through the wind.  At the half way point, I was in 15th place.  I had just heard someone shout out that I was in 9th place and could see someone up ahead in a red singlet who I appeared to be closing in on.  My pain was momentarily put on freeze as I passed this runner who I recognized to be in a hopeless state of disbelief.  After all we were just 3kms from the finish line now.  I saw his glance and exchanged a look of disbelief as I realized how good of an auto pilot my training had left me with.  After passing this runner I crested the hill and faced more wind as I looked back over my shoulder in a blur of last minute fear.  There was no one in sight behind the runner who I had just passed so I figured I was set now for a top ten position.  I knew that if I just kept my legs moving (which at this point was the most I could do) I will have met two out of my three goals which I had set for myself in this race.  When I entered this race I wanted to be in the top ten over all and top three in my age group and I was also hoping to run a 2:30-2:35 for my début. These were the goals which I had watched crumble for others as the wind tore them apart or they were just not having a great day.  I had come a long way and was now out of the wind. there were a few subtle inclines and a lot of turns as I zigged and zagged into the last 1200 meters.  Just before this and as I was approaching  800m to go, my eye sight was flickering in and out and flashing white.  I kept smacking myself mentally to keep focused on the next corner trying to elongate my body and do whatever I could to make my stride more efficient.  There was nothing I could do. I felt like a soldier in a suit of armor.  I felt as though I was just along in this hollow suit hoping it had the momentum to carry me across the finish line.  I hadn't looked at my watch for some time now and it wouldn't have mattered anyway, I was delirious. 400 meters to go and the crowd was getting louder.  I thought I had missed my time limit goal for today due to the wind but as I crossed the 42km mark, (200meters to go)  I could see the clock display below the finish line banner and it read 2:34:??.  My spirits were instantly lifted and I swung my arms desperately trying to gain some more momentum toward the finish line.  That only worked for 5 meters or so and it was all I could do but hold on and ride it into the finish line all the while my eyes focused on the clock.  I have owned the clock this whole way until the wind started to own me.  And now there was nothing left to do. I could swear that the clock said 2:34:59, the final time was 2:35:00. I gave one last push with my legs as I crossed the line and fell helplessly into the comforting arms of the volunteers.  I stumbled and fell to the left and they picked me up and set me straight.  I stumbled and fell to the right as they cradled me back over my feet again.  As I regained my balance I was funneled into the finish area where I saw Kevin O'Connor waiting for me.  We had a huge hug and congratulated one another on meeting our goals.  After this we were guided to some chairs wear the fantastic volunteers attended to our needs bringing us all kinds of refreshments and ice for Kevin's calf. I had a hot chocolate followed by a Gatorade and then a water. I had another Gatorade after that.  I untied my shoes which were making my feet numb now that I had stopped.  We were then politely asked to leave as the masses would soon be flowing into the finish area.  I saw Graeme and shook his hand.  It was amazing to come in one minuit after him and just a few behind Gramps.  Three men from VFAC in the top ten overall in one of the largest marathons in Western Canada.  How exciting to be a part of our team today!  I grabbed a bit more food as I passed through the finish area and was wrapped in a plastic marathon blanket.  The sun was shining particularly bright upon one very green patch of grass and I placed my blanket down and set my snacks aside.  I lay down and enjoyed the sun's warmth as I stretched.  Within moments the reality of what had just happened, the immense journey I had endured to meet my goals, the fact that "YES!" I had met my goals and the sheer joy that accompanied their completion swept over me.  I started to weep!  I'm not talking a little sniffle either, I had my head in my hands and was shocked and thrilled and overwhelmed and the tears rolled down my face as I soaked in the moment.  After collecting myself and recovering slightly I got up and made an attempt to get my bearings straight.  I found several team members including coach Hill but could not find my friends who I was staying with or my hotel key.  My feet were getting very tired and sore by now and I was starting to get delirious again. I started the walk back to my hotel and even tried to jog a few times.  That was not happening without some agony, so I flagged down the next car and they were kind enough to pick me up.  Some tourists from Toronto dropped me off back at Paul's Motor Inn where I was delighted to see the room door open.  TK and Rod were in the room and I flopped down onto the bed.  I hopped into a hot shower and enjoyed the feeling of my muscles unwinding under the soothing water.  We packed up the room and checked out and stopped off at this Mexican restaurant for some lunch.  We were cutting it close by this time in regards to our timing for the awards ceremony so we explained that to our server and had them make it to go.  Rod and I had a Corona and TK had a margarita.  The staff had heard how well I did on my first marathon and brought me out a deep fried ice cream on the house!  I couldn't imagine a tastier indulgence after draining myself so thoroughly.  The staff there were fantastic and had us out the door in good time to make it to the awards.  It looked as though the entire team (minus a few) were in attendance and rightfully so.  We won the men's and open team award and there were VFACers up on stage for almost every single age group.  Notable mentions of course to our club champion Kevin O'Connor who took the award ceremony by storm snatching up every prize he could have won and triple dipping in the money pot as well.  After that we were all buzzed with the excitement of our achievements and thirsty for the evening's celebrations.  We went to an Irish pub where there was an ice cold pitcher bought for me which I happily drank the whole thing!  After that we all went out for dinner.  I had Shepperd's pie and more beer.  It had been some time that I had been refraining from drinking beer so I was letting it all hang out now.  After dinner and more drinks, the dinner table moved to the dance floor.  It hurt to dance, but us VFACers are troopers and live for the party.  There were some other teammates at another bar where the music was better for dancing so we went to join them.  We all danced and partied until 2am.  I ended up in Kevin's room at the Empress Fairmont. The party was over fairly quickly after that as we had all endured a long day.  Three tired VFACers in one bed and one snoring girl in between two guys.  Just another race day in the life of a Vancouver Falcon.  What an experience!

Thank you to all of my readers who have been so patient in waiting for this post.  As well as training for this race, I also moved into a new place and started a new full time job on top of running my own business.  It took me a period to adjust and settle back into my routine with new room mates around.  I hope to post more often now that things are leveling out.  I hope everyone is staying healthy during this transition into the colder months. Stay tuned for the up and coming New Balance Fall Classic Half Marathon post race report!

Things I hate: litter bugs
Things I love: Progressing in life

Cross country season Is here!

Hello peeps and folks,
I hope every one is feeling as good as I am these days.  Last year I had a horrible entry into the fall season due mostly to a plague of sickness that hung on up to mid December.  This year I am stocked up with nutrients and am watching my health like a hawk!  I am determined to have a strong off season with plenty of quality workouts and lots of cross country skiing.  I got my job back at Sigge's on West 4th and Arbutus this season so I will devote more time into reforming my technique to become a better and more efficient skate skier.  I'm certain there will be a few loppets and perhaps even one of the 50k ski races.  I'm so excited for the cool rainy weather and the snow!! I can't wait for this time of year and no longer have to because it's definitely here.  I will enjoy slipping into a new pair of running tights when it gets colder or even just the long sleeve shirt with a reflective vest.  Don't forget to brighten up your outfits now that our sunsets are so much earlier and sunrises later.

Reflective clothing

Last weekend was the first race of the 2010 Lower Mainland Cross Country Series.  The venue for this year's Pine Tree Classic was Mundy Park in Coquitlam.  I had never been to Mundy Park before so I was excited to be running on some new trails.  I was car pooling with a couple of my team mates from Vancouver which is always nice because I just sit back and enjoy my pre race goodies.  For me this is usually something like a Lara or Cliff Bar and my Vega Sport drink.  If I'm feeling like I need a bit more, I'll have some greens powder with orange juice and some Vega Sport.  BAM!! Talk about fuel for the fire.  This mix actually puts out the fire and allows for quicker recovery during workouts.  I was able to have some organic oats, flax and pumpkin seed oatmeal as the race didn't start until 10am.  I have been forcing myself to eat at early times which I am not used to before my long runs and races in order to prepare for the marathon. I'd like to have fuel in the tank before the run.  I have been experimenting with different types of foods and the sustained energie they give me for training and living optimally.  The above mentioned items have all faired well with my sensitive digestive system. (especially during intense workouts) As for fluids, I usually start my day with a large glass of water (at times with fresh lemon) I have been able to avoid coffee lately until noon. But the MonaVie EMV about 45 mins before any activity and some Vega Sport if I'm going the distance or need some extra boosters.  I know this doesn't seem like much on the day of, but I prepare my body days in advance of an event by loading it up with essential nutrients.  That way, I don't waist my energy on race day by trying to digest all of what I need while I'm running.  It will be in storage and I can call upon it when I need it.

Gramps for the win!

Third Overall 

So let's get back to the race here.  It's raining cats and dogs when we arrive.  We get registered and get our race numbers and prepare for warm up to commence in about a half hour.  It's always nice to mingle pre race with all the other runners.  I knew that VFAC would have a strong presence today but I had no I dea we would be as strong as we were.  I have yet to get any results from Phoenix running club, but I will update more specifically later on the VFAC website.  We had a lot of men out to make up a solid fast blue train and The two women that did show up did very well!  It was an interesting start. there was a lot of bumping and elbows flying.  I was getting trapped inside a pack when I decided I had to make a move.  At the same time all of this was happening, I had to reset my watch because I hadn't cleared my last workout off the screen and restart it.  I figure this took at least ten seconds for me to reset my watch.  By that time,  the pack was one third of the way around the beginning lap of the soccer field.  I surged hard and pushed my way around the outside towards the heels of Kevin and Tristan who had just made their way out of the pack.  I could hear Drew right over my Right shoulder.  There was a young UBC runner who managed to keep the pace up for the first km or so. As we approached the deeper part of the forest, Tristan and Kevin surged again and I went with them.  I shoved past the young UBC runner and felt no response from him or Drew.  I focused my eyes over the shoulder of Kev and dug in to hold on to their forward momentum.  I pretended I was at practice and just tried to relax into my groove.  The ground underfoot was very soft and forgiving for the most part.  I did not know what the course had in store and was certain that there must be at least one bugger of a hill for us to scramble our way up.  I did know that there were two loops, so whatever I did encounter, I could look forward to doing twice.  I recall approaching the top of a large downhill and thinking "Here we go!".  I could see Tristan and Kevin take flight ahead of me and knew I must implement my technique in order to keep up to them on this downhill.  I resisted the temptation to slow myself down and and swooped down the hill after them.  Regardless of what I do, I can always learn how to be more efficient on the down hills because this is where they broke away from me.  Up ahead was the big hill of the loop.  It was not too bad and I really enjoy hills.  I'm going to be the hill master after this cross country race and ski season! I dug in and pushed through the hill until I was recovered.  This took me a good while because of the pace those guys were pushing for the first lap.  I was recovered before the second loop started and Could not see or hear anyone behind me.  I knew I was safe, but I wanted to keep the pressure on the two leaders and keep them in my sight as best as I could because it was closer to catch them then it would be to get caught.  There is always a chance that some one bonks and you may pass them in the last 100m and that's enough to keep me pushing the limit.  Second lap was smooth and my breathing was deep.  At times I realised how much I seemed to be hyperventilating, especially atop that hill.  A few calming words and a few deep breathes get me back on track and running smoothly.  I focus on form and technique during this lap as I've settled comfortably into a good pace.  I am trying to lengthen my stride angle and lower my bounce.  It seems to be helping me to go a bit faster but is definitely easier to practice on the road or the track.  It was fun doing a hot lap coming into the finish, but the sharp corner before the loop is sketchy.  I felt amazing in my last few kilometres and really seemed like I was just warming up.  I'm sure that has to do with my marathon training. I came in third place and Kevin eventually caught up to and passed Tristan half way through the second lap on the big hill.  Drew came in shortly after me to round out the open men's podium.  There were so many strong finishes From the VFAC crew with about three people out sprinting their opponents within meters from the finish line.  I can see the strength and speed training shining in all of them and I have watched everyone from my team improve so much this year.  It's a great time for our team, everyone has worked very hard this season and look so healthy.  I am confident we will have great potential in the team competition of the cross country series this year.  I will not be able to be at any more of these races until after Victoria Marathon (Yaaay! only 16 Days left!!!)  I will However be completing the mandatory 5 races in order to qualify for series points and prizing.  Congrats to Theresa and Kevin the Master and overall winners of the day!  Keep on running and you'll just get faster like these two!!  Also a shout out to the only two VFAC ladies Emily and Rebecca.  I hope that you two will have a lot more support out there at the next few races!! C'mon you girls, represent!!! Pep talk to follow this evening at practice!

As for the rest of my world, there is still a lot on the go. I am moving on the 1st of October and have yet to find a place which suits me.  I am optimistic still but if all else fails, will have to live with a friend until I can find something appropriate.  Work has picked up for the season and I will be very busy this winter.  The rain has started to fall and I am ready for this winter to be a productive time.  That's about all I have in my writing repertoire for today.  Check back for more exciting info and news as we get closer to the marathon times.  On that note, one last shout out before I get ready for practice.  Sending all those athletes especially Katherine Moore our best wishes for great performances in Toronto Marathon.  Also Best wishes for a speedy recovery to Marilyn Arsenault who was training for this event and got injured.

Things I hate: Renters looking for female room mates only.  Are men that bad??
Things I love: Embracing the new seasons.

Pinetree Classic 2010 - David Palermo

Pinetree Classic 2010 - Lap 1

Running Smart

Hello Rain City Runners and Global readers.

I have been waiting patiently for the day to come where I can cancel my day because it's stunning outside and head down to the beach and unroll my blanket for one last lounge in the sun. The dark nights draw near and fall has claimed hold to this time and settled until winter wanders in to ring in the new year. For many this time can mean any variety of events are about to take place. Instinctively, especially being born and raised in the harsher Ontario climate, I usually take this time to hunker down, find more work, and generally slack off quite a bit in terms of training. This year will be different. I made a commitment to myself and to running on January 4th 2009. I promised to give it everything I've got because running is something I can naturally do well and I really wanted to make my Father proud of me. After so many years of tormenting the poor guy, I figured it was the least I could do to smarten my act up and do well by my parents. Not to mention, I really enjoy competing and now that I have some direction in my life, my true desire for self improvement has greatly increased. Sometimes this desire can be an overpowering experience.

When I first started training, I had my Nike plus wrist band with the compatible Nike shoes and a burning desire to kick some ass. (primarily my own) Other than that, I had the knowledge I gained from my high school cross country running experience. Our team coach was obviously at the school for the football and rugby team and didn't really know the first thing about running. Not that I would have cared or listened to him with my know it all at 16 attitude.

My father was and still is (at the age of 63 next month) an amazing runner and at times would try to offer me help. I needed to move across the country and become serious about running before I would realise how valuable his help would have been. So in any event, I came out of the running box blazing. I was running every day. Rain or shine, ice and sleet couldn't stop me. I was setting records and competing on-line with Nike plus users from around the world. It was so much fun. I was still naive and only just starting to research about proper diet and living choices. My massage business was making me learn more and more about the body each day as well. I could feel myself getting faster and fitter. I remember being out on a long run with some local runners from the White Rock area when my right knee got injured. More specifically my Lateral Collateral Ligament had a slight tear in it from over use. What this means is that I hadn't given myself adequate time between workouts for recovery and also that my muscles and tendons were not yet strong enough to be doing such a heavy workload this early in my running career. This injury plagued me for a couple weeks before I was able to research how that tendon works and what was causing the extra stress on it. It turns out that most injuries of this type are directly related to muscle imbalances or an increased workload. More often in women than men for some reason. For me, my outer quad was stronger than my inner quad and that was creating an uneven pull on my knee and eventually led to a small tear in the LCL. Ligaments and tendons are some of the most difficult injuries to repair as they take so much time and attention. I have found a wonderful website here which lists the 5 most common running injuries, why they occur and how to cure/prevent them. I seriously recommend this site for any runner. It is this type of awareness and strengthening which will keep you running safely and injury free. There is no happier runner than a healthy runner.

It is now 24 days and 20 hours until the The Royal Victoria Marathon. My training has been going very well and I am on my last heavy week of training before it's taper time. My next long run will be my longest run ever at 38km. I am looking forward to my long runs now that I have a few great routes and know that my body will put up with the long distance. I have learned how to nourish myself along the way by choosing a bar and fluid which agrees with my stomach and will give me the sustained energy I need to complete the last part of my workout with quality. I have been doing a lot of reading and listening to a lot of talented and accomplished runners talk about their marathon training and experiences. I have found a common topic always arising. This being that the last few miles of the marathon is what makes or breaks a persons goals. I have been giving the last third of my workouts and quarter of my long runs a bit more effort than the rest to train my body to perform better even or especially when it's tired. I'm hoping this will enable me to push through any of the pain I'm told to expect by then. Another thing which enables me to do this is focus. Yesterday I had one of my longest and fastest tempo runs since I started training. I did 21.5km in 1:15. In order to reach my goal in Victoria, I will have to perform this feat twice. I am nervous thinking about it, but certainly up for the challenge. I know I have given my body all the right tools it needs to perform this task efficiently. Efficiency is key over this distance. I focus 85% of my thoughts in the last part of my run on form and technique. This is what enables me to run smoothly and pain free. I know there will be pain in the marathon, but I am now able to relax, embrace and refine in order to make it tolerable.

I have been hearing and feeling a lot more support between team members recently as we all endure the extreme highs and lows of marathon preparation. One of these things which has really helped me to dig deeper or hang in there has been from dear ole' Gramps. This wise and talented member of our team has sparked inspiration and desire into us all this season by his undying efforts to improve and his dedication to our team. It seems as though no matter what life throws his way, he still manages to be at all the practices and has remaines injury free. If our team had a captain, This man would be voted in unanimously. One thing Gramps often says is "We are VFAC!" When he says that, I think of all of the hard work we all put in out on the trails and track, and all of the times that we keel over gasping for air. I also think of the genuine quality of the people who make up our team. This instantly makes me feel very strong and the feeling of belonging that I get as a VFAC member is a proud one. To all who are lining up this fall on the front lines to battle the marathon, half or 8k, (whether Victoria, Toronto or other) remember who you are and know that we are VFAC and are all in this together as friends, team mates and runners.

Things I hate: Bad energy at home

Things I love: Embracing the challenge

Twenty Something

Hello Runners and Readers,

I haven't really gone into any personal depth with my blogs yet, but I will attempt a brief account of what's been going on in my head lately. Now that the weather is cooling off I will try to be more focused and spend more time trying to be creative and self improving. I am enjoying this outlet as it can allow the freedom of thought. Thought is something that many people may take for granted. I on the other hand have been having a very challenging time lately putting mine and keeping my thoughts together. My mind seems to wander so easily when I try to focus on something. Is this lack of focus caused by a lack of direction or drive? I find that hard to believe because I have put so much energy and effort into all that I strive to be. At times I wonder if others have the same difficulties as I do whilst they carry out their seemingly effortless(or so they make it look) tasks in their lives. Perhaps this is the norm for a twenty something trying desperately to succeed and make a name for himself in this fine city. I know for certain that everything is going to be alright, but still I worry. I understand that things take time and still I am impatient. I am ready to be stable and I want to be financially secure as well. I want to live in a clean, quiet and new place. I get frustrated when I try very hard at marketing my massage business and find myself two weeks into September with no work. I remember when I was starting Mind Body Thai Massage in White Rock with my partner at the time Terii. We had months just like this in the beginning too. Twice I had to take another job so that the business would survive and now it is thriving! I certainly hope that my efforts of self employment are not in vain and most of the time trust that they are not. However, we are but human and self doubt often accompanies hard times. Times like these are when I choose to look up and pull myself up even when the weight of the world itself threatens to crush me back down if I try again. Some past experiences have told me I'll fail, but more of those experiences have taught me to succeed and to stand up under the weight and pressures of the world around me. At times I give myself pep talks of why I need to keep going and how to do so. It's

things like this which bring my spirit to the point of invincibility.

I am not a religious person. I believe and live my life by karma and universal energies. I do however believe in angels. I have been blessed to be surrounded by many angels in human form. When my spirit breaks or gets weak, my angels always know and come to my aid. I have always been afraid to ask for help or assistance in my life as I always thought it may show weakness. Recently in my life I have been learning how to accept the kind advice or assistance from my guardian angels and it has been heaven sent. It allows me to keep my mind focussed in the right direction and on the right energy to proceed in a comfortable state. I know life can be stressful and I am glad to have so many wonderful people and friends here with me who can make this journey a great experience. I may be a great distance from the family and friends I grew up with, but my new family of friends will keep me strong on a daily basis so that I may become the best I can be. I hope I am able to be that angel figure for my friends and therein fill there life with happiness and love.

Just a short entry for today. I now feel much better and I hope there are some twen

ty somethings out there who can relate to this and see that they are not alone. Open your eyes, minds, hearts and arms and we will all get what we want out of life! Happy training. Just a note to all who are training for a marathon right now, please be extra aware of your bodies right now. If there is any pain address it immediately. Be aware of your diet and give your bodies the extra nutrients they need for a speedy recovery.

Things I hate: Being impatient and doubtful

Things I love: All of my angels

Catching up

Hello my dear friends and fellow runners,

My gosh how the summer flies by! I know it's been a long while since you've heard anything from me. I do have a few good excuses. I find it very hard to hunker down and focus on the computer when it's so darn gorgeous outside. For the last couple of weeks a lot of people (myself included) have been in denial about the changing season. The last couple of days were a good reminder of what to expect for the next few months. We must cherish all of our remaining sunny days when we can. That's exactly what I've been doing. We live in such a beautiful place and so many people do not afford themselves the luxury of actually LIVING while they are here. I could certainly die tomorrow knowing that my life was LIVED and find peace in the fact that yes, I may have been able to squeeze one more beach day in there, but Fall is here and the show (and my blog) must go on. So here we are, the leaves are changing, the kids are going back to school and the days are becoming cooler and shorter. This can mean so many different things for so many different people but to me it signifies a season of reflection, growth and preparation.

Let us reflect on the season which has passed. The Lower Mainland Road Race Series has come to an end. This year the level of competition which competed compared to last year was much stronger. It was very nice to see these races growing and more talented athletes entering them. Sure for me this meant more 4th place finishes than I would have preferred, but the benefits which I acquired from running amongst such strong people is money in the bank for next season. I managed to capture the silver medal for my age group in the series. Down one spot on the podium from last year even though I have gotten much faster. All in all, a great series.

I will now speak of why this time of year signifies growth and preparation. Earlier this season I committed to the Victoria Marathon. This season has been a huge growth period for me. I have never completed a full marathon before and it has been looming over my head for some time. It would seem that to become an accomplished road runner one must master all distances. I am comfortable with the records I have set for myself for this year so far. I have a very specific goal at Victoria and fully intend on reaching my potential for my debut marathon. I am looking to cross the finish line in a time of 2:30-2:35. I'm not sure that I can go any faster than that at this time, but If I go any slower, something will have gone wrong. I understand that the marathon is a new beast, something of a monster which can eat runners as snacks as they cross the 20 mile mark. I will not become this monsters lunch. I must run a religious first three quarters and hit all my splits. I will not get sucked into a negative split vortex during the first half because I feel good. I have had so much great advice from so many runners and the one thing that remains the same between all of them is that the race doesn't really start until the 20th mile or the last quarter of the race. After that point, it's all about survival. The only way to survive is to ration your supplies and energy. If you burn all your fuel up before you go the distance, you will not make it to the finish line. Well this all seems pretty obvious right? Wrong. Just when you think you understand and have tamed the beast that is marathon it may still bite back. As much as I've been learning to be calm and collected before a race, I'm not sure I'll be able to stop my armour from rattling as I step up to conquer this beast. I have begun to embrace my longer training runs and still find it hard to believe how people such as Mike Palichuck or Ellie Greenwood can excel at such a tedious sport. It's one thing to run a race, It's another thing to race a race. To race a race for two and a half hours is something I am scared and excited for. I know I am ready mentally and physically. I just need to keep doing what I'm doing and safeguard my immune system from sickness and protect my body from injury. I have found that with this extra workload my immune system has been on edge. I have been battling a mildly sore throat and cold sores for some time now. Eating well is difficult on such a shoestring budget, but I have managed to remain healthy this season and will do everything in my power to remain that way. This race is going to be the icing on my running resume cake. I am serious about getting an Asics sponsorship next season and if I can do well at Victoria, they will certainly take me seriously. It's that time of year when the reps are accepting applications from the local elites and I am now ready with a winning arsenal of results. I am excited to be an ambassador for this brand and will work tirelessly to make them look as good as they make me. It has been a blessing to Have MonaVie sponsor me this year. I have been given some of the tools I need to become a better athlete. Their active juice blend really helps with my recovery time and makes me feel great. They have also purchased an entire race uniform from Forerunners and Asics and allowed me to custom design it. Once it is ready, I will have some photos done and post an entire blog about MonaVie.

This season has been very productive for me and I am very satisfied to be moving up the ranks as a runner. I look forward to the up and coming Lower Mainland Cross country series as I haven't raced cross country since high school. This will surely give me some good strength to begin the 2011 season with. Hopefully I don't lose too much speed when I go home and visit my family and friends for Christmas. I'm sure the runs will be minimal by then and the beers and scotch will be plenty. That's my mental break for the year. That is a little ways off right now so I must stay focused and finish out this year with some more solid performances. I'm off to do my tempo run now. 19 of 22km @ 3:35/km. Happy tempo Tuesday and Happy training everyone!!

Things I hate: The transition from hot and sunny to Cold and rainy.

Things I love: I love seeing results.

Squamish 10k Race report

Hello Beautiful Runners!

Another race down and another report to write. I'm pleased to announce that training is coming along nicely and I am now prepared after

today to take on a heavy training workload in the following weeks. The Squamish 10k is a flat and fast 10k course with only a small hill over a bridge. It's an out and back course on

flat pavement. I ran this course last year in 34:15, a 1 second PR over my Sun Run time and for the year. It was hotter than hell as well last year so I was hoping to have a bit of relief from that this year.

The previous night was spent enjoying less than healthy food and beverages accompanied by a great fireworks and even better friends. It seems hard for a night owl such as myself to call it an early night on these fabulous summer evenings. None the less I put a cap on my alcoholic intake and was in bed at a decent hour. It was an early morning feeling once again. I had company this morning as my best friend and his girl were in town from Calgary so I didn't have to worry about the drive. As we stopped off for our morning coffee at Davie and Denman Starbucks, I realized I had forgotten my race number and chip in my truck. I hate back tracking on race day. I must constantly remind myself to relax as I know we will get there with plenty of time for me to get organised and warm up. The weather this morning was perfect for a race. Cloud covered sky with a cool damp feel about the air made me thankful. The break in the heat was just what I needed to take advantage of this fast course.

We arrived in good time and I changed into my race uniform and began my warm up preparations. My stomach had been giving me severe disagreements since the moment I awoke, and I spent more time than usual in the mens room. I thought for sure it was going to pass once I started moving, but it only got worse. "Hmm," I thought. "I've had this feeling before." I am currently warming up in front of my two friends sitting in their car. Moments later I am vomiting in the field in front of my friends. "Uuugggh, not feeling my warm up all that much

today." I decide. After that I ran past my friends to the start line and said jokingly, "Thats how the pro's warm up!" On my way there I bump into my team mate Graeme Wilson who wasn't set to be there. Well I guess I have a shot at 3rd place then because I knew Tristan and Graeme are currently both faster than I am. On the line I bump into Yue-Ch

ing, a guy I raced last year in a 5k who put up a good fight and I only just beat. I asked him what time he was planning on running and he said low 33's so I knew there would be a good battle.

On your marks, get set, go! As the wave of runners splash forward we file into our set order of paces. It's always great during the first few hundred meters running side by side with the race leaders. I am only able to hold their pace for a short time before settling into my pace. I pass the first km marker just behind Yue in 3:17. Slightly quick on the pace, and about a half percen

t more exerted than I'd like to be, I decide to hold back just a bit. The last time I raced Yue he went hard too early and I think he might do the same again here so I allow him to grow a bit of a gap. I could hear a runners footsteps behind me as I focused on refining my technique and relaxing my body and breath. I kept hard on the pace and felt the comfort of knowing that this was only a 10k race. The following few kms were very smooth and I felt strong. At the turnaround I was more concerned with keeping my speed up and taking the turn in the most efficient manner than I was with my 5k split time. So I don't really know what my split was. Also I hadn't written down my splits and was running on pure feeling. It seemed to me as though I was doing alright. There was a short section of road that had been torn up for construction. We were instructed before the race to run on the gravel. I was worried about this because my racing flats have gravel sized holes in the sole for breath-ability and weight reduction that may pic

k up a painful rock. It was very hard pac

ked and most of the gravel was very fine and caused no problems. The ground was a little

uneven and I thought briefly about jumping back onto the pavement. I didn't want to brea

k the rules or collide with any oncoming runners so I stayed on the gravel. This was I suppose,

a good cha

nce for the body to be relieved from the pavement pounding but I wasn't able to get the perfect grip here on the gravel. Now that the gravel is over and I'm over the bridge, I have now a section about 1km which is slightly downhill going into the eighth km. at this point I am feeling very good and strong. I haven't lost any ground on Yue, and the thought of a comeback is coming into my head. U to this point, I was waiting for him to slow down, but he showed no sign. It wa

s

now my turn to make it happen. If I have any chance of catching him, it must be done now or it will be too late. For the last two kms of this race I increased my tempo substantially. I could s

ee Yue getting closer and closer and I was getting very close with one km to go. As we entered

the finish chute I was in good shape to pour it all on and take him but he fought very hard. This was not the sam

e competitor whom I had raced last year, he had been working hard and came prepared to this race today! I was so close I could almost touch him and he out kicked me with 20 meters to go! 4th place overall by three seconds in a time of 33:41.

The award ceremony was a great success again this year as I won another sweet draw prize. This year I won a pizza party for 10 at Boston Pizza in Squamish. It was great because I had all my team mates and even a few more runners right there that I could invite out for lunch. I sure enjoyed everyone's company and to win something that I could share with so many nice people was even better.

I must now train even harder for the Richmond 10k on August 15th because I will not Be out kicked on the line and I deserve a spot on that podium and will fight until my legs blowup to get one! See you all there.

Things I hate: Working hard for 10k to be beat by 3 seconds.

Things I love: Knowing there's more in the tank next time.

Am I a minimalist?

Hello Runners!

I have a topic today which I'm sure is bound to ruffle a few feathers. I am not claiming to be a self proclaimed know it all on the topic of shoes or how they effect different body types and running styles. But one thing I do know as a runner, is you have to make your choices very carefully. I'm totally obsessed with shoes of all kinds, but especially runners. As a child I can remember my Mother commenting on Dad's shoe collection. "How many pairs of running shoes do you need? You just bought a pair last week!" She'd say. I remember thinking the same thing. Now I totally get it. He bought a pair of distance trainers last week but this week was in need of some light weight track shoes! I am a runner that believes that for every type of running you need a different type of shoe. Manufacturers put in a lot of time and money to make sure that their products are giving the athletes every possible advantage by using them. So for the distance runner trying to go farther they put some more cushioning underfoot to make that easier. For the 100m sprinter trying to shave that 100th of a second off, they make the shoe lighter and more responsive. They've also pretty much thought of everything else in between.

There are two extremes of this spectrum that I would like to discuss. First being the minimalist shoe, Vibram's Five Finger,Vivo, Terra Plana, Nike Free and Aqua socks are all examples of commonly used minimalist shoes. The idea behind these shoes of course is to duplicate the natural position and articulation of the naked foot. There are also a breed of runners out there doing it in bare feet alone. If you ask me, the barefoot thing has its pro's: better feel, it's natural, more efficient, it was the way we were born etc etc etc, But how many times do you have to cut, stub, grind your feet before you've got a callus big enough to

endure this sport? Not to mention glass and hypodermic needles. Therefor for wimps like me, (if I were to take it this far) shoe manufacturers invented the minimalist shoes as mentioned above. I've heard lots of great feedback about these types of shoes, but have yet to try a pair. I am not a skeptic, but I have gone so far in the last two and a half years as to not go crazy on my skis, skateboard and mountain bike as so not to injure myself. Why would I risk the chance of blowing my calf or Achilles for a revolutionary shoe/technique craze? The main argument is efficiency. The first time in which I heard anything of barefoot running was from the Kenyans. I read an article about how they trained on grass in bare feet and how much more efficient their running technique was because of it. When you remove the barriers of padding in shoes that regularly protect our feet from the ground, you are forced onto the balls of your feet. This causes your Achilles and calf muscle to work harder to absorb the shock. The

amount of time taken for someone to roll from their heel to their toe is fractionally greater than if they were striking with their mid to forefoot. Although more efficient, an increased workload will

inherently increase the potential of an injury if the workload is increased too rapidly. An example of this is here: A year and a half ago I purchased some track spikes unknowingly from a shop because they were getting rid of them dirt cheap. I ended up in a full on sprinting spike that was a full size too big. I was so excited I brought them right to the track. I ripped around a few times and could reall

y notice a

huge difference in the way the shoes were begging me to run. It felt at the time very awkward as if I were running on my toes. The next day My calves and Achilles were so tight I couldn't run for two days. This goes to show that things like this take time to ease into. Since then I have progressively focused on refining my technique and slowly easing myself into lighter and flatter shoes. I started out using a lightweight trainer for my shorter speed workouts. This was just enough for me to practice running more on the balls of my feet and to slowly build my Achilles and calf so they could grow into this new action. I also practiced cadence work on the track and treadmill to experiment where my body felt most comfortable at different stride lengths and speeds. I currently am racing half marathons in the second lightest racing flat on the market and looking at upgrading to the lightest which will have to be ordered in from Japan. I enjoy the feeling I get when I run in these shoes. I feel

a connection and response from the road when I'm laced into my racing flats. Its almost better than my new spikes for the track.

Up to this summer I enjoyed wearing a cushioned distance shoe from Adidas. The Supernova Glide. I enjoyed this shoe because I was able to go the distance and still have a

decent performance out of them. I have been doing a lot of shorter distance speed training this year which has really refined my technique and made it more efficient. This has also made this distance shoe feel awkward underfoot and quite sloppy. I feel myself going from my light shoes and running on my forefoot, to my padded shoes and being forced into my old running style of heel striking. This does not feel good at all and makes for an uncomfortable distance run. I have recently tried on a lot of different types of shoes at two local running stores and have come to the decision of choosing a light weight trainer for my long runs. My new Distance trainer will be the Asics DS Sky Speed. It felt perfect when I tried it on, which is usually a good sign. I always enjoy shopping

at Forerunners because of their knowledgeable staff and their unparalleled selection but they also let you run the shoes up the sidewalk and back. It helps me decide easier when I know what the shoe will do on a run. 100m is a great way to get into your stride and really feel the shoe out before making your purchase. Be sure to mimic the technique you will use in your runs. (ex. if it's an interval shoe, try some strides, if its your distance shoe, pretend you're running your long run when trying them on)

I am briefly going to touch on the other extreme of this shoe spectrum. My head is just spinning after researching so many different sources about this topic. It seems to be getting quite a lot of press recently and I guess that is why it sparked my interest. I've discussed the different types of Minimalist shoes and their benefits and potential hazards. Now I'll quickly discuss structured and cushioned shoes. These shoes have been designed by shoe companies with the customers comfort in mind. Over the years shoe companies have experimented with all kinds of different materials and layouts for making their shoes more comfortable. They have used; foams of different densities, hexagonal patterns, shox, gels, Waves, padding and rubbers to displace our weight and make for a low impact experience. This is all fine and dandy and we appreciate the care that they've taken, but has all this come at a cost?? Recent studies have shown that severely padded shoes may actually hinder the body's natural ability to absorb shock and increase the risk of injuries to the knees and lower back. In any case, this whole topic could be disputed until I am blue in the face! Pro's of cushioned shoes; they are comfortable, help soften the longer distances are good for heavier runners and beginners. Cons; They force a heel strike or an un-natural foot strike, are heavier, less efficient.

The truth of the whole matter is this and may it also be the conclusion of this blog entry, no matter what kind of running technique you currently have you must be completely conscious of the changes that need to take place when you are slimming down your shoe padding and changing your technique. There are different strengthening exercises which must be done before changing techniques to ensure an injury free transition. These changes must be done gradually. Listen to your body and research proper running techniques. I would be happy to consult with anyone one on one about proper running techniques and injury prevention for runners. If you are making the switch to minimalist shoes or even barefoot running consider the risks and benefits, and whether or not you even need explore this new trend before fully submersing yourself into the new culture. (or ancient culture considering where we all started off) As for myself, I am happy with the new speed found in my new forefoot running technique. I look forward to further refining it and balancing out the muscles in my legs for an injury free fall. I have noticed the my inner quads have become weaker than my outer ones due to an added bike workload. I must return to the gym to balance them out as to prevent any knee issues during my increased marathon training. Stay tuned for My Race report from the Squamish Days 10k. I haven't got time today as I'm racing 1500m at Swangard tonight, But will have it out by noon tomorrow. Thanks for reading.

Happy training!

Things I hate: Doubting myself

Things I love: Believing in myself