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I’ve got to make it on my own

December 5, 2016

I’ve got a little time here in the Tokyo airport before I board and figured I should write a blog about Fukuoka marathon. Usually I’d wait until I got home but home is much busier now.

I’ll recap my training in November… At he start of the month I raced the Road2Hope 10km in 29:40. It was a decent race but didn’t give me a feeling as though I was on a path to PB in the marathon 5 weeks later. However, I think that race sparked something and afterwards things started to click a little better.

I was dealing with nagging pain but nothing that stopped me from training, just enough to knock my confidence out of place. One particular workout I ran 26km at 3:08/km that led me to believe my endurance was coming around. Not long afterwards I ran a session of 5 x 1500m where I averaged 4:06, the last one in 4:00. Going into the workout I felt if I could average 4:15 it would be a step in the right direction. I knew after that session I was fit but I still wasn’t confident my body would hold up over 42.2km.

Enter the taper. Once I brought down my volume in the last 2 weeks I started to feel much better and felt as though I could manage a good marathon without breaking down too much.

Ever since I paced Eric at STWM I’ve been grinding on my own. It’s harder to stay on pace running solo but knowing the pace Fukuoka sets at the front I figured it would be good practice to push solo.

Travel to Japan went smooth and I was getting 6-8 hours of uninterrupted sleep each night this week (something that has alluded me the past 2 months). I was walking around a lot during the day and getting in my small runs which felt better each day removed from the 13 hour flight.

There was mention of a 65:00 (through halfway) pacer from a translator at an interview I did. This was an interesting development as there is usually only one paced group at Fukuoka marathon. When I went to confirm with the elite athlete coordinator it turned out to be a 64:30 group, targetting 2:09:00 (which would set up the fastest Japanese time this year).

I contemplated using the 64:30 group (the lead group was supposed to be 63:30). My plan was to feel it out and if it felt fine I’d tag along. I would be more inclined to run with that second group if it was windy.

Race day was wet and felt much colder than the 16C weather they were calling for. When I went to warm up it was raining hard so I made the decision to wear half tights because I don’t like sopping wet shorts. During my warm up the rain let up to a drizzle and the wind died down. All of a sudden the weather was looking much more promising.

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I got off the line well and found myself in the first few runners. We were running about 3:00/km so I started to let up a bit and by the time we left the track a few laps later there were at least 30 guys ahead of me and it felt as though they were running faster than their schedule. Too fast for my liking and I decided before 2km I was going to forge my own pace. (Looking at results later they were 15:02 for the first 5km, so fast that they joined the first group).

I was hoping someone else would have wanted to run 3:05/km. Nope, no one. In fact there was one guy with a 65:XX half PB who went out with the leaders in 64:24.

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Trailing the leaders.

I told myself I had prepared for a solo run so might as well get to business. I didn’t want to force an unsustainable pace so I was pleased when 3:05/km felt comfortable. It has to feel comfortable in the first 10km or else you’re screwed. I passed 10km in 30:50, bang on 2:10:05 pace. I just told myself to do that again.

30:47 for the next 10km and still feeling in control. I was passing runners by this point but I got no help whatsoever. Usually they would try to latch on and here and there some of them stayed in my wake for a few minutes. I went through the half in 1:05:03. Bang on 2:10:06 pace and outside the top 25 racers.

My next 10km was 30:47 (1:32:26 for 30km) and I was still feeling good. I was getting all my bottles and taking down all my fluids. In fact it was my best executed fueling race ever. Mentally I was in the zone. I have never had to be as “on” in a race as this marathon. Compare it to Berlin where I pretty much shut off my brain for the first 27km. Or STWM where I ran with guys until 37km. This time I couldn’t have even a slight mental lapse.

When I started passing more and more runners I had to remind myself these guys were going slow now. I couldn’t use them, I had to crush them. One by one they were coming back to me and struggling to keep a similar pace as they had been running for the first 25km.

After 30km my calves started to get really tight. By 34km it was a problem and I was having trouble staying on pace. At 35km I knew the record was slipping and I would need to dig deeper. Energy wise this was possible and within my abilities but my calves were not working and every time I went to pick up the pace I felt it in my calves, in a really bad way.

Somwehere around 38km I knew I was going to have to fight for a PB. Soon after I was fighting for my second fastest time. There were 3 guys up the road so I used them as targets. It worked in the sense that I cut the gap down and was catching them. But I never quite caught any of them and I ended up tying my second fastest time of 2:10:55.

After a year of lacklustre results I’m really happy to have a result I’m proud of in 2016. It wasn’t weighing me down as much as it would have in the past because my life has been blessed with a lovely wife and son. No matter what happens with running it’s nice to know that there is something more special to look forward to. Having said that I think my family helped push me through the marathon. I figure if I’m going to take off to Japan and leave my family I better make it worth it!

I honestly feel this was my best marathon performance ever. Having to run solo and stay that focused was something I wasn’t sure I could do. I have more confidence that I can run sub 2:10 with pacers and competitors than I do being able to solo a sub 2:11.

Now it’s time for a nice break, hopefully I have the patience to keep my feet up for a few weeks.

 

Splits:

5K: 15:21
10K: 30:51 (15:30)
15K: 46:13 (15:22)
20K: 1:01:38 (15:25)
21.1K (Half): 1:05:03
25K: 1:16:56 (15:18)
30K: 1:32:26 (15:30)
35K: 1:47:56 (15:30)
40K: 2:03:54 (15:58)
42.195K (Finish): 2:10:55 (7:01)

Strava data

Top Ten:

1 Yemane Tsegay (ETH) 2:08:48
2 Patrick Makau (KEN) 2:08:57
3 Yuki Kawauchi (JPN) 2:09:11
4 Hayato Sonoda (JPN) 2:10:40
5 Amanuel Mesel (ERI) 2:10:48
6 Henryk Szost (POL) 2:10:53
7 Reid Coolsaet (CAN) 2:10:55
8 Dmytro Baranovskyy (UKR) 2:11:39
9 Yared Asmerom (ERI) 2:11:57
10 Kazuhiro Maeda (JPN) 2:12:19

My 2:10:55 ranks me second in North America on time. This is the 4th time in the past six years I’ve been ranked second.

From the IAAF recap:

“Hindered by steady rains, high humidity and relatively strong winds which severely impacted the performances, Tsegay’s time was the slowest winning time since the 2004 edition. The conditions likely affected the pacemaking, with none of the pacesetters reaching 30 kilometres as anticipated.”

 

 

 

Louis Louis, oh baby, I said we gotta go

October 30, 2016

It’s been over two months since my last post and for good reason, I’ve been busy. Well the first few weeks were just recovering and catching up with house stuff I put off before Rio but the last month has been quite the ride!

One month ago today Marie gave birth to our son Louis! Just so you know, Louis is pronounced Louie (not Lewis). When he was born he had fluid in his lungs and was put on cpap for 24 hours which meant he needed to be monitored for a while. He recovered well but we still had to stay in the hospital for almost a week. Louis is healthy and has already taken in two XC meets this fall.

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Louis at one month.

And just to make sure we’re on our toes we got a puppy. People think we’re crazy that we’re doing it all at once, but I correct them, Marie is crazy. She was the one pushing for a dog.

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Grandpa, Farley, Louis and Marie on a hike.

 

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After Rio I took 10 days completely off and then very easy running for 11 days. Training has been going fairly well lately. Lots of volume (831km in October with one day to go), good workouts and getting my lower back sorted out a little more each week. I still have the lingering problem from March but it seems as though it affects me less each week.

It’s been nice to get back to the basics as I felt under the gun and playing catch-up before Rio. Taking the time to go through all the phases of a build-up has been refreshing and hopefully will pay off.

I’m training for a marathon but don’t have any flights booked yet. I was hoping by the time I got around to writing this blog that everything would be in place and I would announce a certain marathon. Maybe I could have waited to write a blog when my marathon plans were set but I found a little window of time today so this is all I can say now.

Edit: It’s 5:30am and I’m up with Louis. Looks as though the start list for Fukuoka was just announced and I’m on it. I can tell you my training isn’t at the same level as my best build-ups but with five weeks to go I can still make some progress. Official start list.

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A couple of weeks ago I paced Eric at STWM. Going into the race I was thinking I would maybe go 25km but once I thought about 25km at 3:05/km at that point in my training I knew that if I got to half it would be a big day. Unfortunately it was really humid that day and it bogged everyone down. Eric was in great shape, he kept it rolling after Rio but the weather that day proved to be too tough for a legit shot at the Canadian record. After 18km it started to get pretty tough for me and I thought if I went to 21.1km that I would have had to go into the red. I ended up pacing for 20km and left Eric with three other pacers. Turned out two of those pacers didn’t go much further than me and the last didn’t even make 30km. Eric ran 2:13:42 for 5th place.

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Juggling training and taking care of a newborn has it’s challenges. Last night I was walking Louis down the block at 1am to get him to sleep. It worked like a charm and I got a decent sleep after that. Many mornings I simply sleep in to make up hours I lost in the night and get my run going late morning. The last two weeks have been over 200km so I need all the sleep I can get right now. Not having much on my plate other than parenting and running is only way I could make high-end marathon training work.

***

Just like after 2012 I didn’t get carded (Sport Canada funding). In 2012 I felt I should have been carded, appealed and lost the appeal. The appeal process was basically me saying that my 2:10:55 from 2011 was deserving of funding and another coach saying that I was over the hill and his athlete deserved to be carded. I never got carded after 2:11:24 in 2013 either but I did get funding leading up to Rio after Berlin last year.

However this year my 2:10:28 from Berlin (Sept 27, 2015) was outside the window (Oct 1, 2015 – Oct 16, 2016) by four day so I didn’t expect to get carded. That window seems short to me given the nature of the marathon. I had one marathon in that window and it was the Olympics. I also could have finished in the top 20 at the Olympics to get into the carding pool but I missed that by 3 spots. I’m not complaining about missing out on carding, just sucks I was so close on two fronts. Carding is a great program Canada offers athletes and although there are some flaws I can’t complain as it has helped me immensely over the years.

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Last month I was inducted into the University of Guelph Hall of Fame. It was cool to be recognized and the induction ceremony was a nice affair.

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***

Next Saturday I’m going to race the 10km at Hamilton Road2Hope marathon weekend. It will be good to break up training and get in a solid effort. The 10km course is flat and is only one loop now. It will be a good indicator to see how my training is going. I’ve added in some more interval sessions in the past month and even hit the track a few times for portions of my workouts.

 

 

Cut your teeth, lose your meat, and, man, it’s just a matter of time

August 26, 2016

I used to say I’d prefer the marathon to be earlier in the Olympic schedule so I could go and watch other events and take in more of the Olympic experience. Truth be told I needed every week I could get my hands on to get ready for the marathon. Be careful what you wish for.

After the World Half Marathon championships on March 26th I didn’t do a single running workout again until May 17th. There was a 3 week period where I only ran three times, and they didn’t go well, at all. Throughout that time I was praying that I’d be ready for Rio and simultaneously mapping out a fall marathon in the event I wasn’t going to be ready.

The Ottawa 10km (May 28), which I was barely ready for, jump-started my build-up for Rio. For the following six weeks I ramped up my mileage and did almost all of the workouts but I never felt great. On July 4th I had a 70 minute marathon-effort run where I had to stop and stretch after 54 minutes before calling it quits at 66 minutes. I wasn’t concerned at all about cutting my workout 4 minutes short. I was however worried about my ability to complete a marathon without stopping to stretch.

Leading up to the race I felt healthy for 6 weeks. That gave me five solid weeks of training and one taper week. During that time workouts started to click and my confidence grew. I knew I was going to be capable of a performance that would warrant my participation in Rio.

All told I was not in the same shape as I was for London 2012 but I felt better acclimated to the heat than I did four years earlier. Running around 3:09/km felt as comfortable as it normally does but once the pace got below 3:03/km I suffered more than usual. Knowing that it was going to be hot (above 17C) in Rio I figured I could still target a top 20 finish because that would probably take a 2:14 effort.

Eric and I travelled to Rio on Monday August 15th and arrived the morning of August 16th. The travel went smooth and my back didn’t suffer on the 10 hour flight. That evening we did a 10km run around the village. That run and the run the next day were both incredibly slow. It felt as though we sat on a plane for 10 hours…go figure?…

Once we got over our travel legs we started to feel good and got in a little session of 4 x 3 minutes with Cooray (Sri Lankan friend I train with in Kenya) on the Thursday. That session felt good and we felt great on Friday and Saturday leading into the race.

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The night before the race we stayed in a hotel close to the start/finish area. It was good to get out of the village at that point because a lot of people were done competing and letting loose. That feeling hit me when I took an elevator ride with a couple other athletes with beers in their hands. Most importantly it saved us a 90 minute drive the morning of the race.

Race morning was rainy and humid. I was happy the sun wasn’t out and wasn’t too concerned with the temperature and humidity as I was prepared for it after training in Southern Ontario this summer. It didn’t seem too humid but after two minutes of jogging around the warmup area it was obviously going to be hot for the race.

The warmup area was barely bigger than an indoor track and most of the athletes stayed in that area and did handfuls of loops to warm-up. The area was used for archery earlier in the games.

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The whole warm-up area.

 

The race

I knew it was going to be fast from the gun so I didn’t bother fighting for a spot close to the front. With 155 guys on the line even the ones in the back will cross the start line within two seconds of the gun. When I saw Meb back there too it reassured my strategy.

Sure enough it was pretty quick and after the first kilometre I was definitely outside the top 100 but because I was running around 3:05/km I knew I would eventually start to catch guys. After a few kilometres I caught Gillis and then found a pack with guys I knew (Koen, Callum, Cooray).

At 5km I was in 76th position and 14 seconds back of the leaders. I knew if the leaders kept at this pace I would catch up but I figured someone was going to pick up the pace and break up the pack. By 10km I was 11 seconds off the pack and working well with a small group of guys including Gillis.

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Once we got within 5-6 seconds of the lead pack I made a concentrated effort to get up with them. I reached them before 15km and felt great. I contemplated getting right up into the lead to get a little adrenaline but figured it wasn’t worth the effort this early into the race. My strategy was to sit in the back of the main pack and protect myself from the wind and take the tangents.

I noticed many guys were taking water and sponges between the personal bottle stations and I wasn’t doing that early on as I wasn’t uncomfortable. I finally went to grab a sponge around 12km but couldn’t quite get over because of other guys to my right. My friend Guor from South Sudan noticed and handed me a sponge. I squeezed it on the back of my neck and man did it feel good! It cooled me off a lot and from then on I don’t think I missed a single water station.

I lost the lead pack after one of the hairpin turns but clawed my way back without expending too much energy. I was getting excited that I was in a good position to finish top 20, or perhaps even top 15 if I felt really strong in the last 10km.

At one point I was a little off the pack of Koen, Gillis, Moen and some other guys when I noticed Meb bent over with his hands on his knees. I said “let’s go Meb” as I passed but it looked like his day was done. A minute later he came up beside me and we started to work together. It was cool working my way up with Meb and right as we hitched on to the guys he was gone, he stopped again. Turned out he stopped about seven times to puke before finishing 32nd.

At 25km I was 12 seconds adrift from the leaders, running side by side with Gillis in 39th place. My energy levels felt good and my breathing was fine. And then my hips got really tight and I started to trail Eric. By 28km I was hurting and I decided to relax a bit, regroup and make a push from 32km to the end. By 30km I was one minute behind the leaders and struggling.

At 32km I encountered a stiff headwind and I started to force things to keep a decent pace. Although I was slowing down I was still catching guys and had a positive outlook. By 35km I was getting tired, par for the course in a marathon I guess. I drank my whole bottle around 35km and got a good boost of energy. At that point I was in 26th place with hopes of a top 20 still alive.

The last 6 km had a lot of turns and I passed a bunch of slow moving guys but also got passed by 2 guys. There was one point where you could see guys up ahead for a good stretch as we ran out on a pier (Museum of Tomorrow). I couldn’t see Eric up ahead so I knew he was having a good one and was likely in the top 15.

Dave shouted to me that I was in 23rd with about 1200m to go. At that point I could tell I was not going to finish in the top 20 and that no one behind me was going to pass me. I started to push a little to try and catch Koen but he stayed on the gas and kept me at bay. During the last 400m I tried to savour the moment a little and take it all in and try to enjoy the finish.

When I finished the race five seconds behind Koen we had a little laugh as we were only seconds apart the last time we raced a marathon in September. And then I found out Eric finished 10th and that was a great surprise. I knew he was having a good one but I didn’t know he ran all the way into the top 10! He ended up running a very strong second half (almost even paced) and rolling through tons of guys towards the end.

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Click for my CBC post-race interview 

Thoughts on the race

In London when I faded to finish 27th I wasn’t overly frustrated because I figured I would come back in four years and run the race I am capable of. After having my best year ever in 2015 everything was pointing towards a top performance in Rio. Now when I think about 2020 I’m not as confident I can find my best form at the age of 41. These are the thoughts that make me frustrated beyond words. There’s even a sickening feeling in my stomach when I think of what could have been.

In order to not feel overwhelmed by disappointment I think of where I was in April, back to when I was wondering if I’d even make it to Rio. I have to be grateful that things came around in the 6 weeks before Rio. They came around enough where I almost finished top 20 (I would have been considerably happier with 19th!) and I didn’t have serious injury failure in the race. Had I had to limp like I did at World Half back in March it would have been a terribly ugly marathon, if I finished at all.

I can’t say that I’m happy with the race but I am happy with the way in which I raced. I was patient off the start and methodically worked my way up the front pack. At 25km into the race I was right where I wanted to be. I put myself in a position to achieve my goals.

And then there is the big picture. The Olympics was a great experience and I am happy to have raced in a second Olympic marathon. I did improve on my finish from 2012, (and even from my 25th place from Worlds in 2009). Last year after Berlin my “A” goal was top 10. This summer I realistically amended my “A” goal to top 15 and if I placed in the top 20 then I would have satisfied my “B” goal. I was ranked 23rd going into the race so I put that down as my “C” goal and bettering my London finish was my “D” goal. Ended up with a “C,” so not a disaster.

There are always two sides to a coin so whenever my thoughts start to veer towards the ideal opportunity to have had three or four more weeks of solid training I have to remind myself with three less weeks I would have been completely screwed. In fact, just by having the marathon at the end of the Olympic schedule probably helped me a lot.

With recent good form and a quick recovery I hope to transition my fitness into some races this fall. I have a couple of marathons plotted out for 2017 that I’d like to hit up and then just see where things go from there.

 

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Rio de Janiero

Travelling to Rio was my first time in South America and I’d love to go back one day and really travel around. I met up with my parents, brother and sister afterwards for some sight seeing. We checked out the popular sights of Rio and had an amazing dinner at Aprazivel (turned out Chuck PT was there the same night but we missed each other).

I didn’t see a single mosquito in Rio and felt safe walking around the tourist areas. There were armed military all over the place and police officers everywhere too. There is definitely a lot of poverty in Rio, like many big cities and the people seemed really nice. There is not as much spoken english as I thought there would be which made for some interesting Uber rides.

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Copacabana with bro and sis

 

 

 

 

 

 

We were off to the races and I thought to myself hold tight

July 22, 2016

I have to admit, I was a little nervous the last two days before the Athletics Canada Olympic team announcement (July 11). Over the past few months I told myself I was going to be named as a strategy to avert stress and it worked like a charm… up until the last couple of days. So when I got an email from Peter Ericsson on July 11th saying that I was going to be named to the Rio team it was a big relief.

Over the last few weeks my training and recovery from injury has gone as well as expected. My paces in sessions are improving and I feel more normal each week. I knew the path to healthy running wouldn’t be a linear progression, there are always bumps along the way. However, those bumps have been relatively minor (so far). The week after I moved into my new house my back was tight (not a big surprise) and I cut a 70 minute tempo at 66 minutes, so yeah very minor setbacks.

The day before the team was announced I was in Utica, NY racing the Boilermaker 15km. Once again Marie and I made a little road trip out of it and stopped at Green Lakes State Park on the way. The trails right around the lake are perfect for a short pre-race run and nothing better than a quick dip on a hot day.

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Green Lake

 

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Boilermaker was a ‘good enough’ result for me, I finished 12th (top non-African again) in 45:23. Admittedly I wanted to be top 10 and under 45:00. The field was a little deeper this year because of a prize money bonus at the PRRO Circuit finale and the times a bit slower due to wind. Off the start the pace was slow because no one wanted to lead into the wind. Like last year I ran with the pack but we were 31 seconds slower over the first 3km compared to 2015!

This time around I lost the pack around 4km because of a nasty surge but I caught back up to them by 5km. I lost the pack halfway up the big hill and from 6km to the finish pressed the pace alone. I did have company for the final 4km but Girma (I had trained with him in Auburn years ago) simply sat on me until the final 300m. My split from 10 to 15km was slightly faster this year than last year.

In general my legs felt a little heavy but considering I was coming off three 190+km weeks in a row they felt pretty good, no complaints there. I wouldn’t have got the same effort in training so it was nice to step up the intensity a bit six weeks out from Rio.

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After the steep downhill

***

In the past 6 days I’ve been drug tested twice at home. This is typical heading into a major competition as most countries want to make sure they are sending a clean team. They up the tests heading into World Championships and Olympic Games.

On Saturday evening the testers came for urine and were in and out in about 20 minutes. On Wednesday the testers came around 8:15am for urine and blood. I had already peed that morning so I wasn’t sure what I had in the tank. I was able to pee right away but only produced about 70ml. They ask for 100ml but can get away with 90ml.

I drank three bottles of water and waited until I felt I could pee again. After a while I was pretty sure I could go, but I couldn’t squeeze out a drop. I tried the trick of putting the tap on to hear the sound of water, still nothing. Waited a little longer then tried again, still nothing. I knew why too, I had to take a #2 and my body wouldn’t relax my peeing mechanism knowing that I might crap my pants.

I explained the situation to the testers and they said this thing happens and the chaperone will have to watch you as you pee in the cup sitting on the toilet. I told them I could go #2 and hold my pee and then pee into the cup later. They seemed impressed with that skill, noting that most people have to do both at once. However, I still had to be under surveillance while I took a #2.

Taking a crap in front of someone is only slightly humbling. Wiping your butt in front of someone is when it gets weird (avoid eye contact helps). Anyways, I was able to pee right after and get that portion of the drug test done. After that I had blood drawn.

I really don’t mind the testing and the protocol the testers have to follow knowing that it helps keep the sport clean. I described the testing to give you guys an idea of what is involved and the funny stories that come out of it.

A little later I went on a 16km run and stopped about 5 times to take a pee.

***

Many people ask me what day I leave for Rio and are surprised to hear I’m not leaving until August 15th. It’s an overnight flight that will put Eric and I in the village on the 16th, five days before our competition. This is good for us as we can do our hard training without the interruption of travel and once we taper take the 10 hour flight. Also, we don’t want to be in the village too long before our race as it’s a little overwhelming being immersed into the village where the Olympics are in your face 24/7. It’s nice to have time away from the big event.

Another question that comes up on Strava when I do a hard session is if that particular run was the last big one. Our biggest session will actually come next week, about 3.5 weeks before the race. It will consist of 80-90 minutes of continuous running close to or at marathon pace. My taper won’t truly begin until the final 10 days. After this week I’ll cut my volume down each week a little but it will still be solid until the last 10 days.

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New Balance Canada hooked up our little guy with some sweet kicks for when he arrives.

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Waterfront 10

June 26, 2016

Very busy lately and completely enjoying the journey. Getting married, moving into a new house, training and racing.

Last weekend Marie and I got married in Hamilton. We had a small ceremony of family and a some great meals. Seeing that Marie can’t drink right now and I’m pretty serious about training a simple wedding weekend suited us perfectly. The weekend went smoothly and because it was low-key I was able to run 33km Saturday morning and catch a nap before the ceremony began.

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Bride, groom and baby with family in the background. Photo: Aaron Offord

Yesterday I raced the Waterfront 10k in Downtown Toronto. Once again Alan Brookes and his team at Canadian Running Series put on a top notch event and delivered on entertainment and organization.

The course starts with 1km down University and then goes out and back along Lakeshore. With a 7:30am start I figured we would dodge the heat. We definitely missed the killer heat but it was enough of a scorcher on Saturday that after a few km we were feeling the hot conditions.

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Gillis and I led the first 5km (14:44) with many guys in tow. Sometimes I would try and tuck in but guys weren’t running the tangents so I would lead the shortest route. No point in running further than 10km when I’m shooting for a time. Once it was just Gillis and I in the second half of the race he was doing more leading. When I felt the pace slow I would pull up and that would usually get him going again.

We weren’t quite hitting the pace I initially wanted (2:54/km) but given the heat it felt hard enough. With just over 1km to go I kept pushing the pace and Eric kept responding. With about 400m to go he pulled ahead of me and beat me by two seconds. 29:23 to 29:25. Our training partner, Tristan Woodfine, made it a Speed River sweep finishing third in 29:54.

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Photo: Michael Lin

My body felt better racing than it did one month ago in Ottawa where my injury was more present. Even though I could feel some discomfort yesterday it wasn’t too bad at all and some of the stuff I’m experiencing is my glute firing better than it was a couple of weeks ago so it’s getting sore. This is a good sign.

I was more tired racing Waterfront than Ottawa as I ran 200km last week and 190km this week (compared to 135km). Even though it would have been beneficial to back off my volume to be sharp for this 10km and appease my “competitive readiness” standard I didn’t want to take away from marathon training. I’m still holding strong to train properly for August 21st even though I haven’t officially achieved “competitive readiness.”

The Canadian Olympic team for Athletics will be announced on July 11th, the day after the Olympic Track and Field Trials in Edmonton. In order to stay sane and focus on my training without distractions I tell myself they will select me to the team. I believe this because despite my times being a tad slow due to heat I am racing well. I haven’t talked to Peter Ericsson since Waterfront 10 (I’ll wait until after the weekend) and perhaps this race does demonstrate “competitive readiness.”

I also have one more race lined up, The Boilermaker 15km, on July 10th. Although I haven’t been told one way or another if the 15km race will count towards “competitive readiness” (maybe they didn’t anticipate it would come down to this race) I’m going to go ahead and assume it is. It makes sense to me that a 15km is just as, if not more, relevant than a 10km when looking at marathon fitness.

This Thursday Marie and I will be moving into our house in Hamilton. Once were settled in our house I’m going to have much less on my plate heading into August. I’ll be busy enough with training.

 

                    Toronto Waterfront 10 Awards - Overall Male

Place Time      Bib #  Name                          Sex Age City                         
===== ========= ====== ============================= === === ========================= 
    1   29:22.6      2 Gillis, Eric                  M    36 Guelph                    
    2   29:24.4      1 Coolsaet, Reid                M    36 Guelph                    
    3   29:53.8      6 Woodfine, Tristan             M    23 Guelph                    
    4   30:20.7     19 Tola, Hajin                   M    33 Toronto                   
    5   30:27.7   1462 Ejigu, Ebisa Merga            M    27 Toronto                   
    6   30:32.9      5 Toth, Thomas                  M    24 Plaistow                  
    7   30:49.3     18 Assefa, Girma                 M    30 Toronto                   
    8   30:56.5      3 Jibril, Sami                  M    26 Toronto                   
    9   31:21.5     11 Cooper, Aaron                 M    30 Camlachie                 
   10   31:24.9     24 Marcaccio, Seth               M    21 London

 

 

 

Back in the tall grass

June 2, 2016

I wasn’t sure what to expect going into the Ottawa 10km with only a few workouts under my belt. I knew my fitness was good from cross-training and I was running enough (100-135km/week the previous four weeks) but it still left me thinking I could run anywhere from 29:15 to 30:50 (in ideal conditions). Usually that window would be much narrower having completed many more sessions.

Running faster than 29:30 would have really surprised me and anything slower than 30:50, in normal conditions, would have left me pretty dejected.

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At the press conference I rambled on when asked to predict my performance.

Off the line I instinctively went out with the leaders but I quickly realized this was a bad plan seeing as they were aiming for a sub 28:00 10km. Once I settled in I was all alone and I went through the first km in 2:54 (29:00 pace). Although the early pace felt more comfortable than I would have thought I knew to settle down.

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Early in the race I gapped the other Canadians. Laflamme (in the darker blue) was running really good in late 2014. I didn’t see results from him in 2015 so didn’t know what kind of shape he was in. He ended up 3rd Canadian! Photo: Richard Hachem

I didn’t want to run alone but it was also encouraging that the Canadians I was up against for the Canadian Championships were behind me. Before the race I thought Kevin Tree (29:22 in 2016), Kevin Friesen (29:35 in 2016), Tristan Woodfine (28:56), Rob Winslow and myself would challenge for the top 3 spots. After a couple of kilometres Kevin Friesen caught up to me and we ran together until the final push.

2016 Ottawa Race Weekend

The rain came down hard for a while. That’s half of Kevin Friesen.  www.photorun.NET

 

I kept pushing the pace here and there for the first 7km and then decided to sit behind Kevin for a bit. It felt easier to sit so I did for a bit longer and then he started to pull away before 9km. I thought the move was too strong for me and he created a decent gap. At 9km I started to eat into the gap and caught him 200m later. At that point I put in a little surge to try and put a gap into him. A few hundred metres later I was hurting and praying he wasn’t too close. Luckily he was back a little ways and I took the pedal off the gas a bit. When I came around a bend I saw Lanni (the women started 3:15 ahead of the men) and started to kick again. I came up short and finished a handful of seconds behind Lanni.

 

I ended up 8th in 30:19 (RESULTS). The top 7 guys (all from Africa) went out hard in a pack and I never saw them after 4km or so.

A good sign is that my injury symptoms were less apparent after the 10km race than they were the weekend before after a 3 x 3km workout on soft surface. On top of that I was able to have a decent 30km run on Tuesday. My symptoms are still present but to a lesser degree each week.

Competitive Readiness

Many months ago I was planning on Ottawa 10km to be a peak race where I could focus on 10km for the month of May and then transition to marathon training the following week. Given my injury I never properly trained for 10km and going into this race I would have been thrilled with a sub 30:00.

Seeing as that it was 28C and humid on race day I’m very happy with 30:19. Lanni and Natasha (who are going to Rio in the 10km) were 1:37 and 2:08 slower than they were last year on the same course. Kevin Friesen and Kevin Tree were both over a minute slower than they have run earlier this spring. The conditions were far from ideal to say the least. Even the winner, Ziani, who ran 28:36 in Ottawa ran 27:28 earlier this year.

At the end of the day I have a 30:19 beside my name which doesn’t say much on it’s own. I think I demonstrated that I’m in better shape than 30:19 in Ottawa given the conditions. In my biased opinion I think I’m well on my way to hitting my goals in Rio.

My next race is the Toronto Waterfront 10k on June 25th. My plan to peak for Rio includes lots of volume in the next two months. If I want to run fast in Toronto I would be better off running less volume and training for a 10km. Peaking for a 10km might look better to show competitive readiness but in reality it would be a detrimental plan in order to peak for a marathon on August 21.

If I’m going to train for Rio I’m going to try and be the best I can be for August 21st, even if that means racing in June and July with tired legs. I can only hope that the selectors see my predicament.

2016 Ottawa Race Weekend

I was really happy to pick up my 14th Canadian title.  www.photorun.NET

 

A full video from the Ottawa 10km Canadian Champs can be found HERE 

 

 

My back is broad but it’s a hurting

May 17, 2016

Once again I postponed writing a blog until I could deliver some upbeat news. Week after week went by with only slight improvement to my injury. In the past five days I’ve seen decent improvement, so here I am writing an update and hoping the upward momentum continues.

On April 27th I got an MRI that showed I have a disc protrusion (L5/S1) which is abutting the L5 nerve root. Up until I got the news I didn’t know why my body wasn’t cooperating and I was really frustrated. Getting information on my injury was a big relief and the first step to a specific rehab plan.

Let’s rewind a bit here…

On March 1st I had a solid track workout with some heavy hitters in Iten, Kenya. Two days later I had a great fartlek workout and even overtook Richard Mengich (59:58 Berlin Half this year). The next day I got on a 17 hour flight back to Toronto and when I got off the plane my back was messed up. Over the next two days a couple easy runs completely injured my hamstring. I went from hero to zero within a handful of days. I didn’t really know what had caused such a downward turn and I didn’t anticipate a lasting injury.

Leading up to Cardiff (March 26) I skipped a couple of workouts, cut others short and struggled mechanically to get through the ones I completed.

After Cardiff I completely rested for eight days. When I tried to run again it was apparent I was injured worse than I thought. I took another two weeks off running (other than a few 30 min runs to test it out) and started cross-training.

A return to running…

Over the past three weeks I’ve run between 100-121km per week plus a bunch of time on the elliptical, the bike and in the pool. My training volume is good and I’m happy with my base fitness. I know I’m at a point where I can ramp up my training really quickly once my symptoms disappear. But that’s the problem, my hamstring has gotten overworked and sore every time I’ve tested out marathon pace.

A few days ago I set off on a run and decided to run quicker than I normally do. My plan was to average between 3:40-3:45/km for a 20km run, test the fitness without going too fast. After 10km my average pace was 3:43/km and by the end I averaged 3:35/km for 20km. It was by far my most promising run in the past two months. Recovery from that run was good and my hamstring and glute were only mildly sore.

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Feels good to run comfortably (at easy pace) again. Guelph Lake.

 

Going back to 2008…

In 2008 I also had a disc protrusion, that time on my left side at L4/L5. In mid-April my back was really sore and a few days later I did some 200’s that inexplicably beat up my calf in a really bad way. By June ’08 I was able to run easy but once I tried to run fast it would fatigue really quickly. And because my calf couldn’t fire quick enough I wasn’t even able to run a 32 second 200m (5000m race pace).

Hindsight is 20/20 but it baffles me that I didn’t piece together my current injury sooner given how similar it is to 2008. I can’t concern myself with that now though. At least I know what I’m dealing with and have a sense on how to treat this and am familiar with the recovery timeline.

Fulfilling AC’s competitive readiness…

Talks with Peter Eriksson (head coach at Athletics Canada) have been promising as he understands my predicament. Given my injury it wouldn’t be in my best interest to race a half marathon anytime soon. In an ideal world he’d like to see me run a half to show there is no doubt about my fitness. However, he is willing to work around my initial race schedule as in all likelihood that is what will produce my best build-up to Rio.

Racing Ottawa in 11 days doesn’t seem likely unless I can get in two sessions over the next week that show I’m not going to damage myself over 10km. If I do race Ottawa a fast time is unrealistic at this point. Ottawa would hopefully be an opportunity to turn things around with a change of pace and some adrenaline.

Ottawa race weekend is 12 weeks from the Rio marathon and if I could get in 10km a little faster than marathon pace I would be happy given how much I’ve run over the last eight weeks. It would tell me that I’m on pace for August 21st.

If I’m not able to fully train for Rio by mid-June then I will have to consider forgoing the Olympics. If my training keeps on progressing from now through the end of June then I’ll race Waterfront 10 (June 25) and Boilermaker 15km (July 10).

I will have to prove fitness at a race in order to satisfy AC and I’m fine with that. If I’m in the shape I want to be in heading to Rio then showing fitness for AC will be a formality (as long as I don’t run into severe weather).

In other life news…

Marie and I bought a house in Hamilton! We move in July 1st which means I’ll put off all home renovations until late-August. Or, in worst case scenario (no Olympics) I’ll have all the time I need for home renovations.

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Hopefully no home renovations until late Ausgust, just dandelion picking (without too much low back stress).