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Calgary Half

June 1, 2015

Over the weekend I went to Calgary for the national half marathon championships looking for the win. The last Canadian championship I won (or even entered) was the 10km September 2013.  I came up short in the final kick and had to settle for second place.

Heading into the race I knew I wasn’t in great shape. I have no complaints where my fitness is because it’s part of the plan to ease into training in order to peak for a fall marathon. I know I could have been more prepared for this race had I been more aggressive with my training after Rotterdam but I have to choose my battles. Even still, I thought I had a good shot at winning.

When the race started I decided it was in my best interest to keep a consistent pace. Calgary is situated at 1050m (3400 feet) which makes it a little slower than sea level. I was basically reeling off 3:05/km and four of us quickly separated from the rest. After 4km Kelly Wiebe and Trevor Hofbauer were trailing Kip and I. Kelly seemed to be way behind Trevor and then all of a sudden he was back up with Kip and I (turned out Kelly was having stomach issues and stopped three times during the race). I led through 10km in just under 31:00 and by then it was clear it was going to just be Kip and I going for the win.

I decided to let Kip lead for a couple of kilometres and we slowed to 3:11/km. That felt much easier but I was worried at that pace we would get caught. I led another 3:03/km but that was kind of tough and talked myself into trying to win in the last few km instead of pushing hard the rest of the way. The pace became really easy and almost didn’t even feel as though I was racing.

At 18km I decided to surge and drop Kip. But he was one tough bugger that day and I couldn’t shake him so I settled back down. I thought if I could get a jump on him in the final 150m I could maintain that little gap until the end.

With, what I thought was 150m to go, I surged hard. I got a little gap on him and hoped to carry it until the finish line. Then I saw the 42km mark and realized there was still 200m (195m) from that point! I was cooked. Kip passed me and I gave up the fight. A little later I saw Kip tie up but he had a big enough gap for the win.

After the race Kip told me he knew I went too early. He’s raced this course many times and was familiar with the finish.

It was good to see Kip win his first Canadian title (Kip moved to Canada from Kenya many years ago but only became Canadian last year). I was frustrated because I don’t think (even given my fitness) I played my cards right. An honest pace was probably my best bet. Oh well, live and learn.

In general I’m really satisfied with my training, fitness and health. I’ll continue with my base training for two more weeks before I notch up the intensity.

Next up is Scotia Vancouver Half Marathon on June 28th. After that I’m looking at Boilermaker in July and Crim in August.

The race video is archived at HERE (at 1:15:23 into the video I have an interview with John Stanton)

Place Gun Time Name City Chip Time
1/3304 01:06:39 KANGOGO, Kip Lethbridge, AB 01:06:39
2/3304 01:06:50 COOLSAET, Reid Guelph, ON 01:06:44
3/3304 01:07:22 HOFBAUER, Trevor Calgary, AB 01:07:17
4/3304 01:07:25 WIEBE, Kelly Vancouver, BC 01:07:19
5/3304 01:08:41 WINSLOW, Robert Guelph, ON 01:08:41
6/3304 01:09:08 VIAU-DUPUIS, Philippe Montreal, QC 01:09:03
7/3304 01:09:10 LE PORHO, David Montreal, QC 01:09:03
8/3304 01:09:14 SNIDER, Graydon Halifax, NS 01:09:08
9/3304 01:09:22 DEERE, Jeremy Calgary, AB 01:09:17

Yeah, we better turn up the base on this one

May 12, 2015

It’s been a month since the Rotterdam marathon. I took 11 days completely off after the race, and then spent the next 10 days doing easy runs. Last week I did a tempo and fartlek run. I’ll continue that formula for the next month as a base period.

I have to respect the recovery from the marathon and keep my eyes on the big goals. That is why I’m not ramping up too fast for the Canadian half marathon champs on May 31st in Calgary. If I want to run my best in Calgary I should be doing faster intervals right now but that would mean compromising marathon recovery. Luckily Calgary is situated at 1000m (3300 feet) above sea level which should slow the pace down and lessen the importance on speed right now.

The last two years I planned on racing a few competitive road races on the US circuit but both times the plan was foiled by injury. Once again I’m planning on racing over the summer (half, 15km, 10 miles) and focusing on speed (relatively speaking) before transitioning to marathon training.


I’ve officially pulled my name out of the Pan-Am games this summer, which basically means I’ve stopped filling out forms for Pan-Ams as they get emailed to me. It was a hard decision to make because I would have loved to compete for team Canada in Toronto. Also, it might be a, relatively, easy shot at an international medal.

There are a few reasons why I took my name out of selection:

1) There are a few guys who really want to run Pan-Ams and it will be good for them to have a shot at international competition. There are only two spots on the team per event in athletics.

2) The course is from Ontario Place to High Park and back (not through the middle of Toronto). There’s a good hill on the course and it could be hot, there’s really no chance of running fast. My main goal this year is to run fast because next year the goal will be Rio (championship race) if all goes well.

3) If I’m going to run marathons at this level I want to do it full-time which means I need money to make that happen. There’s no monetary incentive at Pan-Ams except for people who tell me a medal will come with sponsors knocking on my door. In my opinion there will be so many medals at Pan-Ams from Canadian athletes that by the time the marathon comes around a medal won’t be such a big deal.


It’s been so long since I wrote a blog I almost forgot that I haven’t mentioned Athletics Canada released the standards for the Rio Olympics. The men’s marathon standard is set at 2:12:50, which was slower than I anticipated. Had I known the standard going into Rotterdam it would not have changed the way I ran because I would have always aimed for time that I felt somewhat safe with. A time such as 2:12:20 would be vulnerable to be overtaken by 3 guys. There’s no guarantee with 2:11:24 but it’s a time which should stand up.


This week I’m off to Halifax to attend an event to honour Cliff Mathews on Thursday night at Spatz Theatre. Abel Kirui (2-time World marathon champ) will also be there. The money raised from the event will go towards buying a defibrillator for Iten, Kenya.


The marathon ages you.

Two days before marathon (Also to note, a beard makes you look older).


A few minutes after marathon.


Rotterdam Recap

April 14, 2015

I have mixed emotions about finishing 7th in 2:11:24 at the Rotterdam marathon however, I can say that I am much more satisfied than I am disappointed.

I had to laugh when I crossed the line and saw 2:11:23 (rounded up to 2:11:24). You see, I have already run 2:11:23 (’10) and 2:11:24 (’13) and was surprised the first time I ran near identical times over 42.2km. It was disappointing not to have run a PB feeling as good as I did.

It was a big relief to get a sub 2:11:29 (the 2012 Canadian Olympic standard). And considering one week earlier I couldn’t run a step I am thrilled that my leg held up good enough over the full distance.

The temperature was perfect, the pacers were solid and I had a good group aiming for 64:40 at halfway. After a hectic first 200m and slow first kilometre (3:12) our group finally took form before the 2km mark. Our group included Abdi Nageeye (Somali born Dutch runner), Adrea Lalli (former European XC champ from Italy), Raul Pacheco (Peruvian who finished 21st at 2012 Olympic marathon), Soufiane Bouchikhi (Belgian 13:33 5000m guy making his marathon debut), Asmare Abate (2:09 Ethiopian) and our two pace makers (one Kenyan and one Ethiopian), plus a random dude who didn’t last too long.

(Sea of yellow. Here is the pack about 2km into the race. Two pacers out front, Lalli and Pacheco second row, Myself and Abdi third row, Soufiane fourth row. The 2:14 pack is right behind us. And you can pick out Tristan and Winslow, the two leftmost figures in the picture.)


We clicked along at a solid pace for the majority of the first half (65:04) and the group worked well together. I could tell there was a stiff wind but got decent shelter in the group, even though I was the tall guy amongst this group.

In the pack I thought Andrea Lalli looked the strongest and Raul Pacheco looked as though he was working really hard, even early on. Abdi and Abate also looked really good, Soufiane was always in the back so I never really saw him.

(One pacer often fell behind at drink stations)


At 25km (1:17:07) I knew going under 2:10 was going to take big effort but thought maybe I could make up time in the last 7km if I felt great. Going out alone was not an option with the wind and the group was still on pace for 2:10.

At 30km I saw one of the pacers pull over and thought both were done so I took it upon myself to keep the pace honest. All of a sudden there was a gap behind me. After a while I looked back and realized one of the pacers was still going so I tucked back in.

I felt strong and kept contemplating picking up the pace myself but I didn’t want to risk blowing up as I was confident I could safely run under 2:11:29 if I played it smart.

The second pacer dropped at 35km and the wind was pretty stiff but we still had a group of four working well together. Abdi and Raul were doing most of the work up front and Abate and I were behind. I thought I’d wait until 39km and then pick up the pace if I still felt as strong.

At 36km my right lower leg (recent injury) became a real concern and my legs were getting tired. Maintaining the pace seemed a wise decision and maybe even that would become too challenging.

A little after 37km Raul put in a really fast surge that I swear was like a 34 second 200m burst. It blew the pack apart and I kept my eyes on Raul thinking I could reel him back in. Focusing on Raul I didn’t even realize right away that the other two guys weren’t with me anymore.

When we turned a corner and started into a stiff wind it became really tough and that’s when I would lose more ground to Raul. I was getting really worried that the wind was going to get the best of me but at the same time I was holding my form.

When I rounded another corner with about 600m to go I was no longer fighting the wind and I was able to really pick up the pace. It was definitely the fastest last 500m I’ve ever run in a marathon and it was confirmed with my last 2.2km split of 6:53 (which had some slow running at times).

(Just past 40km. Photo from Henri van der Sluis)




(NB teammate Michel Butter who was also training in Iten)




I just saw a tweet that said I had the third fastest split from 35km to finish (22:51). The quickest was Raul Pacheco (22:27) and the second fastest was the winner, Abera Kuma, (22:50). I think that says more about the the wind than how fast I ran seeing as my 35-40km split was 15:58.


(Wind looked fine until 10am, and then bad after 11am Weather History)

Screen Shot 2015-04-14 at 7.17.54 AM

My 5km splits were:
15:42 (30:59)
15:20 (46:19)
15:21 (1:01:40)
15:27 (1:17:07)
15:42 (1:32:49)
15:44 (1:48:33)
15:58 (2:04:31)

When I reflect back on the race I’m glad I wasn’t more aggressive from 30-36km as the last 6km proved to be hard enough. However, I’m sure I could have started picking it up a few hundred meters earlier and gotten under 2:11:20, or at least under 2:11:23!

There are lots of positives to be taken from this race.

The last 12.2km was my strongest ever in a marathon, especially considering the wind. Aerobically I felt great and I have some training ideas about how to improve my durability/endurance for the last 12.2km. Another good thing to take away is that I was seeded 14th and finished 7th (partly due to the aggression of the first pack).

It was good to see Rob Winslow run 2:19:00 and John Mason run a 2:24:41 (both PB’s). Tristan debuted in 2:27, which means he had a tough one out there, but at the young age of 21 has lots more time. Also, Krista Duchene ran 2:29 for her second fastest time ever, remarkable after fracturing her femur last April.

The IAAF standard for the 2016 Olympics hasn’t been published as of yet even though the qualifying window has been open since January 1. Waiting on IAAF, Athletics Canada’s standard isn’t out yet either. I can only assume it won’t be any faster than 2012 as other T&F standards have not gotten tougher. If 2:11:24 is under the standard I would have to maintain a top 3 time in Canada and prove fitness next spring to ensure my selection to the Olympics.


Since my return from injury in September I’ve had a lot of help along the way from these wonderful people:

DST – I feel as though “coach” doesn’t describe all he’s done, but for simplicity, that’s his title

Speed River training group – Marathoners Eric Gillis, John Mason, Nick Sunseri, Robert Winslow, Mark Vollmer, Scott Arnald and Tristan Woodfine. Plus all the track/XC guys I get to train with.

Iten training groups – Mainly Gilbert Kirwa and Mark Rotich

Trent Stellingwerff – Exercise Physiologist and Nutritionist

Chris Layne (Total Sports) and Chris Moulton – Huge help behind the scenes as managers

Brenda Scott-Thomas – Physiotherapist (Speed River Physiotherapy in Guelph)

Jeroen Deen – Physiotherapist in Iten. Came through big time by squeezing me in when I sustained injury in final 12 days, including last minute tune-up in Rotterdam

Marco Lozej – Chiropractor (HPC UofG)

Brendan Cleary – Acupuncture (Ontario Migraine Clinic)

Lance Dawson, Marcell Meresz, Devon Truscott, Dan Ngetich – Massage therapists

Jim Marano (Peak Performance in Grimsby) – Chiropodist

Applied Biomechanics in Guelph – Heel lifts

Dr. Margo Mountjoy – Doctor

Lisa Veloce – Sports Phychologist

New Balance – Continued support with the best gear

CEP – The ultimate in compression socks

7Systems – Multi vitamins

Ciele – Running hats

Last, but not least!

Family, Friends, Marie – Couldn’t ask for a better support crew

(Jeroen Deen going to work on John at the hotel)





A few side stories:

My roommate at the meet hotel was Abayneh Ayele from Ethiopia, a really nice guy who has lived in Japan for the past three years. He was making his marathon debut and told me he planned on running in the 64:40 group with me. I never saw him in the race. He ended up going out with the leaders and finishing 4th in 2:09:21.

When I first walked into our room the first thing I noticed was that there was only one bed. I went to the meet organizers and asked if they had a double room available instead of a single. Apparently they thought I wanted to move out and have my own room as they didn’t show any concern and told me they were tight for rooms. I went down to the front desk and explained my situation, they understood and moved us into a room with two beds right away. When I went back to the organizers to tell them we had moved rooms they finally understood my predicament and were happy that we could get two beds.

(Upon entering hotel room with one bed)


Two years ago when I dropped out of Rotterdam I walked the last 5km. There was one person I had a conversation with on that walk, Andrea Lalli. He was just there watching a friend and came up jogging behind me. He asked what happened and we both thought we would run a future edition of Rotterdam. Somewhere between 31-34km Andrea’s diaphragm got the best of him and he dropped off our pack and he didn’t finish. I never asked him if he walked the final 5km.

Rotterdam marathon knows that athletes want to go there and run fast. For that reason they have the upper hand and don’t offer the second tier runners much. Even though I finished 7th it wasn’t good enough for any prize money or even to get my flights fully covered. I’m not complaining though, if I wanted to make money there are many opportunities out there, I’m just showing the reality of our sport.

(I got to see more of Rotterdam this year since our hotel was in the city centre this time. Cool city!)


Rotterdam Market









John and I hit up the Stroopwafel stand (on the right) post-marathon




The (forced) super taper

April 8, 2015

It’s crazy how fast things can change. One moment I’m getting really excited to race and the next I’m wondering if I’ll even make it to the start line.

Throughout the first three months this year my training has been better than expected. On Monday (March 30) I had a fantastic session feeling as good as I ever have. And then on April 1st I twisted my ankle and my momentum hit a big wall.

April 1 – Eleven days to go.

I twisted my right ankle mid-way through my morning run and didn’t think much of it. In the last few kilometres I could feel my lower leg tightening up. It was a little uncomfortable but nothing too concerning.

On my afternoon run I could tell that it was more serious than “a little uncomfortable” and I cut my run short.

April 2 – Ten days to go.

I know I shouldn’t run today. Typically when I have a little injury such as this a day off is all that’s needed. In fact I’ve already done this twice in the past few months where I swapped my scheduled day off for when I needed it. This time it will be an extra day off, but at this point it’s fine. I went in the pool for 30 minutes to feel like I was doing something.

April 3 – Nine days to go.

I had a session scheduled in the morning but I didn’t want my first run back to be hard. I was cautious about running so I ran 1km down the road turned back. I did this four times and my leg felt pretty good. It actually felt a little better afterwards. The pain in my peroneus is barely there although my calf is tight now, most likely from compensating.

Since I felt better after my run I figured I was in the clear and could resume my program and the little aches would work themselves out. I completed the session and felt fine. However, on the cool-down my peroneus and calf felt uncomfortable, just like it had two days earlier. Back to square one.

I was able to get in to see Jeroen Deen for physiotherapy. He massaged the area and used a Tecar machine.

April 4 – Eight days to go.

I decided to run at 8:30 instead of 6:30 to give myself more time to get activated. Right off the bat my leg felt tight but hoped it was loosen-up. It only got worse. 1km into the run I had to call it. I turned around and hobbled back.

Not being able to run eight days from a marathon is less than ideal. However I’m confident that this injury can clear in a day or two if I’m smart about it.

April 5 – One week to go.

This morning my peroneus still felt sore and tender. The good news is that everything else in that area feels better. I decided to not even test it. I was going a little stir crazy so I went for a walk around town.

For x-training I went in the pool for 35 minutes in the morning. In the afternoon I planned on another 35 min but a thunderstorm rolled through 15 minutes in. I suppose 50 minutes on the day if fine for one week out.

Given my situation I’m still optimistic and positive that this injury can clear and I can be ready to go for Rotterdam. There is naturally some doubt as I’m not even able to run one week out from race day.

April 6 – Six days to go.

I woke up this morning and could tell right away there was improvement with my peroneus. I went on a 40 minute walk to see how that felt. Walking was fine.

Should I run today? What if I can run and feel good? Then I can get back on track! What if I run and set my recovery further back? Am I trying to run just to test it out? Am I being impatient?

In the end I decided on a little run. I started with 500m out and 500m back and the assessed how my leg felt. I ended up repeating that five times and felt as though I could have run longer but I didn’t want to risk too much this morning, maybe I will run again this afternoon.

Later in the day I got physiotherapy and Jeroen advised me to let the treatment work its way out and only pool run in the afternoon. After 40 minutes of pool running it felt a little better.

April 7 – Five days to go.

If I had been feeling normal and I woke up with my peroneus feeling like it did today I would very worried. However, I’m pretty excited with how it feels, as there is noticeable improvement from yesterday. It’s all relative.

This morning I ventured as far out as 1.5 km down the road. I went out and back twice for a 6km run. I’m happy with the way it’s progressing and I am more confident that I won’t have to resort to plan B (Hannover Marathon on April 19). Coincidently on my run I stopped to say hi to one of my training partners who is pacing Hannover.

This afternoon my run felt close to normal. I feel as though I turned a corner this afternoon. Relief.

I still need to be careful and not overdo it. After the run tomorrow morning I’ll be traveling and won’t run again until Thursday evening shake-out in Rotterdam.

April 8 – 4 Days to go.

I managed 16km this morning with a few short pickups to mimic marathon effort and marathon pace. A little tightness in the area but given where it was a few days ago and that I have a few more days to go, no complaints.

Finally I can post this blog. I didn’t want to post anything until things were much better. It might seem as tough I’m posting a big excuse leading into the race. However, my motivation to write about my experience is to give an example of how tough this sport can be. I invested a lot of time into this race and even money (2 trips to Kenya out of my pocket) and it almost didn’t happen. If I had sustained this injury about 5 days later there’s no way I could toe the line and I would have had to scramble to find another race. Even as it stands there are no guarantees that I’m healed enough for 42.2km.

My goal is to achieve the Olympic standard. Of course I don’t know what that is. The IAAF hasn’t released it even though the qualifying window is open. That in turns puts AC in a tough position to publish their standard. It’s a weird position to be in but right now I’m just glad I’m able to race.

Now I need to get my head back into racing and convince myself this is a blessing in disguise (I have not other choice). There’s enough time for that in the next few days.

Tonight I fly to Nairobi. Tomorrow I fly to Amsterdam. The plan is to race within 72 hours of coming down from altitude.

IMG_5004 IMG_5010 IMG_5026 IMG_5038 IMG_5041 IMG_5043

Three weeks to go

March 24, 2015

Weather looks alright in Guelph lately. Perhaps I should have stayed in Kenya through February and returned to Guelph in March. Would have saved me a couple of flights! Oh well.

Training is going well and I’m seeking out a couple of asphalt runs a week to get used to the surface. I went down to Eldoret (2100m) on Monday for a 35km run with 26km at marathon-effort on a, relatively, flat paved road. It’s hard to tell exactly what pace I should run with the altitude and hills (plus wind that day). However, the effort feels right and according to a friend who looked up Daniels’ altitude conversion charts I was right where I should be. For my specific sessions, which differ from what the groups do, I recruit a few Kenyans to keep me company. On this particular session I had three guys run with me. They only managed to keep up for 13 of 26km but then jumped in and out of the van to run with me for a few km here and there throughout the second half. Afterwards I learned that two days before one guy ran 38km and the other did a trail marathon (Rift Valley Marathon). I think they thought they would still be able to keep up with the mzungu despite the quick turnaround.

On Thursday I joined the ‘Boston’ group for 25 x 1 minute / 1 minute rest. The route these guys do is a big net uphill. It’s been really windy here the past week (which means rainy season is approaching) and that gives me a little more motivation to tuck in the front pack and not lose contact.

In between hard sessions I’m keeping my runs easy, making sure not to overdo it. I’m avoiding running with the Kenyans a lot of the time to make sure recovery runs are just that, recovery runs. One ‘easy’ day I met up with them and they took off faster than 3:40/km right off the bat. I let them go after 2km and then the women came by and they too were going faster than I wanted. The funny thing is that the fastest marathoner in the group that day (2:09 guy) was at the back of the women’s pack. He knows he can’t push hard 5 days a week.

Check out the article on Eric, Dave and me in Impact Magazine


Monday was a sad day at the camp. When I was having breakfast I heard that CPR was being given to a Canadian. There were already a lot of people in and around Ethan’s room so I didn’t want to get in the way. And when I saw Ethan (runner from Halifax) walking with Denise Robson (marathoner from Halifax) I was relieved, although they both looked really worried and shaken up. And then someone informed me that it was Cliff being taken care of in Ethan’s room.

Cliff and Ethan had just returned from their early morning walk when all of a sudden Cliff collapsed. Ethan, who was untying his shoes, was able to catch him. He yelled for help and started administering CPR. Other athletes and coaches who heard Ethan cry for help were on the scene right away.

An Irish doctor staying in Iten arrived at the camp pretty quickly as well as an ambulance. As much as everyone tried, in the end it was Cliff’s time to go.

Cliff Mathews was a running coach in Halifax (coach to Ethan and Denise) and although I only got to know him in the past couple of weeks he was an easy guy to talk to. For the most part my interaction with Cliff was really casual, talking about running and whatnot. On Saturday night however we got talking about lots of things and the two of us stuck around the dinner table and continued chatting after everyone left.

Cliff was an interesting guy who collected art and antiques. We talked about the antique markets close to Guelph and Hamilton that he would travel to. How he had recently acquired and sold a Maud Lewis painting, And how he almost got his hands on a Tom Thompson.

Last Tuesday at the track he was talking to a bunch of Kenyan runners (including a 2:04 guy and a two-time world champion). I went over to see what he was talking about. He was telling them about periodization, recovery and nutrition (a few things most Kenyans could improve on). Even though Cliff didn’t have high coaching credentials he knew his stuff and was humble in his delivery. The Kenyans showed him much respect for the time he took to help them out.

Cliff seemed really happy the last couple of weeks and was really connecting with the running community here. If the last two weeks represents the way he interacted with others I can’t even imagine the scope and depth with which he touched the running community in Halifax over the years.

CBC article

Cliff talking with a local athlete at Kamariny track.








Iten market




Chilly, Iten, Rotterdam

March 8, 2015

One week ago I raced the Chilly Half Marathon in Burlington. The race was, in fact, chilly at -6C but quite balmy compared to -18C last year on race day. Luckily the roads were clear, the wind was calm and the course is flat.


Leading up to the race I didn’t have a time goal, I figured I would wait until race morning to see what the conditions would be like. In the past I’ve run 63:11, 63:15, 63:16 (3:00/km) before marathons. I ended up with 63:36 (3:01/km) and was pleased with the effort considering the extra clothes and solo effort. This is a positive result heading into Rotterdam Marathon (Yep, running Rotterdam).


In the 5 weeks leading up to the Chilly Half I wasn’t able to hit marathon pace outdoors on long efforts due to the wintry conditions. Only on the treadmill did I hit the specific paces. The race confirmed I was in the shape I believed I was in despite not having my GPS agree with my effort.

A few days before the race I decided to head back to Kenya for the final 5.5 weeks leading up to Rotterdam. I can be more sure of the weather in Kenya and there are a few athletes here I know training for marathons on April 12 (Rotterdam, Paris and Brighton).  Speed River will be sending a crew to Rotterdam, John Mason, Robert Winslow, Nick Sunseri, Tristan Woodfine and I will all be racing.  Unfortunately Eric missed a couple weeks of running and decided not to race Rotterdam on compromised training.

I got to Iten on Wednesday night and so far it’s just been easy running and strides. It seems a lot of the guys I was training with in January are hitting the track hard these days. There are some local guys who will follow my program and I’ll also mix in group fartleks and long-runs.  I felt great coming off my last stint in Iten and have to make sure I don’t overdo it here.

I’ve never raced a marathon directly from altitude. The downside is that I won’t be able to hit race pace on tempo runs here but after hitting the right rhythm at the Chilly Half gives me confidence that it’s the effort that is most important. The other challenge up here will be making sure I get enough running on paved roads as there aren’t many and the dirt paths are much nicer.

At first I thought I was going to have a 2hr time difference between Iten and Rotterdam but they don’t have daylight savings time here so it looks like it will only be a one hour time difference.

I really just came back for the barber shop.





John Mason appreciation picture.






Future champions enjoying a care package from Canada.



These roads will do.



Ya, it’s cold

February 22, 2015

It’s been a while, I had to wait for my fingers to thaw in order to type a blog, somehow -6C feels ‘warm’ now. Actually I couldn’t think of anything interesting to write about, and I still don’t, but thought I’d throw a training update out there and let y’all know I’m racing a half marathon next weekend.

Earlier in the week I had an over-distance run of 44km with an 11km pickup from 28 to 39km. It was -13C, almost no snow on the roads, little wind and sunny so it was actually quite nice out, relatively speaking. We had to put our bottles in a insulated bag (with a hot water bottle in there) in order to keep our drinks in a liquid state. With all the gear one typically wears in frigid temps I know I’m not going to see the exact paces I would like and I just have to trust I’m getting in the appropriate effort.

I’ve contemplated going somewhere else to train but I’m actually dealing with the cold weather fine. As long as it doesn’t snow much in the next 7 weeks it will be alright in Guelph. It’s good to be running with the Speed River guys as a bunch of us are focused on the same mid-April marathon. Since returning to low altitude in late January I’ve upped my weekly volume, hitting a high of 220km this week.

Yesterday four of us did a 32km run on snowy roads. The footing wasn’t too bad in the beginning and we were chatting a lot. The whole time it was snowing quite a bit and the footing got worse as the snow piled up. In the final third of the run our legs got heavy and the chatter died down. With less than 2km to go a snowplow came by and cleared the road. It was crazy how different, and good, it felt to run normally again. Those are the runs that we tell ourselves are making us tough, anything to justify slogging along for that long.

Tomorrow it’s supposed to plunge back below -20C, which means another treadmill session.


Next Sunday, March 1, I’m going to race the Chilly Half Marathon in Burlington, ON. This is going to be a fitness test and a chance to get on closed roads in a race atmosphere. Right now the weather looks like it will warm up a bit, maybe I’ll be able to actually run marathon race pace outside.


On March 15th a bunch of us from Speed River are going to High Park for a Harry’s Spring Run-off free training run put on by the fine people at Canada Running Series. There are 8km and 5km group runs planned for all levels.


Here are some random pics I took on my flight from Nairobi to Amsterdam a month ago.

Lake Turkana (Kenya) in the distance


Nile through outskirts of Khartoum, Sudan


Nile, just North of Khartoum




Lake Nasser is a man made lake on the nile, close to Abu Simbel, Egypt.





Crop circles in the middle of Sahara Desert


Nile in the distance, close to Luxor, Egypt




Mediterranean Sea, about 125km East of Alexandria, Egypt







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