re: Stacks
The Chiba Ekiden went really well for me. I ran 13:38 on the roads (net downhill of 25m) in my first 5km in almost two and a half years. Going into the race I figured I could finish fourth and hopefully pick off the Kenyan, Yuichiro Ueno or Mottram. I ended up fourth and those were exactly the three guys in front of me.
I started out at the back of the pack and went through 800m in 2:12, that was the only split I got. From 800m to 1200m I passed about half of the 15 competitors and then slowly made my way into third with about 1km to go. Ueno unleashed a kick, left me in his dust and caught the Kenyan. The Canadian team ended up 8th overall.
Unfortunately I picked up some sort of virus on the way home and I’m pretty damn sick. I can’t even imagine racing Nationals this weekend unless things get a lot better really fast. So that’s the short summary, time for sleep…
Thanks Richard Lee for the race pics.
| 順位 RANK |
ナンバー No. |
記録 TIME |
チーム名 TEAM NAME |
競技者氏名 ATHLETE NAME |
所属 MEMBER |
備考 REM. |
チーム記録 TEAM-TIME |
順位 RANK |
|---|---|---|---|---|---|---|---|---|
| 1 |
1 |
13:23 |
オーストラリア AUS |
ｸﾚｲｸﾞ・ﾓｯﾄﾗﾑ MOTTRAM, Craig |
AUS・オーストラリア |
|
13:23 |
( 1) |
| 2 |
13 |
13:32 |
日本 JPN |
上野 裕一郎 UENO,Yuichiro |
JPN・エスビー食品 |
|
13:32 |
( 2) |
| 3 |
7 |
13:33 |
ケニア KEN |
ﾆｺﾗｽ ﾏﾝｻﾞ・ｶﾏｸﾔ KAMAKYA, Nicholas Manza |
KEN・ケニア |
|
13:33 |
( 3) |
| 4 |
3 |
13:38 |
カナダ CAN |
ﾘｰﾄﾞ・ｸｰﾙｻｰﾄ COOLSAET, Reid |
CAN・カナダ |
|
13:38 |
( 4) |
| 5 |
14 |
13:46 |
日本学生選抜 JUT |
柏原 竜二 KASHIWABARA, Ryuji |
JUT・東洋大学 |
|
13:46 |
( 5) |
| 6 |
11 |
13:48 |
スウェーデン SWE |
ｵｰﾚ・ﾜﾗｰﾚﾝｸﾞ WALLER?NG, Olle |
SWE・スウェーデン |
|
13:48 |
( 6) |
| 7 |
10 |
13:50 |
ロシア RUS |
ｸﾞﾘｺﾞﾘｰ・ｱﾝﾄﾞﾚｴﾌ ANDREEV , Grigoriy |
RUS・ロシア |
|
13:50 |
( 7) |
| 8 |
12 |
13:53 |
アメリカ USA |
ｼﾞｮｰﾀﾞﾝ・ﾎｰﾝ HORN, Jordan |
USA・アメリカ |
|
13:53 |
( 8) |
| 9 |
15 |
13:55 |
千葉選抜 CHIBA |
安西 秀幸 ANZAI, Hideyuki |
CHIBA・ＪＡＬグランドサービス |
|
13:55 |
( 9) |
| 10 |
8 |
13:58 |
ポーランド POL |
ﾙｶｼｭ・ﾊﾟﾙｼｭﾁﾝｽｷ PARSZCZYNSKI, Lukasz |
POL・ポーランド |
|
13:58 |
( 10) |
| 11 |
6 |
14:06 |
イタリア ITA |
ﾕﾘ・ﾌﾛﾘｱﾆ FLORIANI, Yuri |
ITA・イタリア |
|
14:06 |
( 11) |
| 12 |
5 |
14:33 |
フィンランド FIN |
ﾄｩｵﾏｽ・ﾖｷﾈﾝ JOKINEN, Tuomas |
FIN・フィンランド |
|
14:33 |
( 12) |
| 13 |
4 |
14:47 |
中国 CHN |
馬 吉福 MA, Jifu |
CHN・中国 |
|
14:47 |
( 13) |
| 14 |
2 |
14:51 |
ベラルーシ BLR |
ｲｰｺﾞﾘ・ｻﾞﾎﾞﾛﾉｸ ZHAVORONOK, Igor |
BLR・ベラルーシ |
|
14:51 |
( 14) |
| 15 |
9 |
14:52 |
ルーマニア ROU |
ｲｵﾇﾄ ﾌﾛﾘﾝ・ｴﾅｹ ENACHE, Ionut Florin |
ROU・ルーマニア |
|
14:52 |
( 15) |
If I stumble, They’re gonna eat me alive
I’m off to Japan tomorrow for the Chiba Ekiden. START LISTS just came out. If the order is correct it looks like I’ll be racing Craig Mottram and Stefano Baldini in the 5km lead-off leg. I was hoping to race Yuichiro Ueno from Japan. The last time I raced him I was .04 back, which was also my last 5000m, back in July 2007! The Japanese team looks to be very strong as they have employed all their studs. The Kenyan team looks strong but it could be a LOT better, similar to the US team.
It is possible to watch the Chiba Ekiden live over the internet. I’m not sure how easy it is but the instructions are HERE.
I brought down my mileage last week to 165km and I’ve been feeling the pop back in my legs already. This week is a huge front-end load (2/3 of my weekly mileage in the first 3 days) with the travel tomorrow and race on Monday I won’t be doing much after this afternoon’s workout. Looks like the weather is going to be great for a track workout on November 18 (11C and sunny)!
Congrats to the University of Guelph Gryphons XC team who captured both the Women’s and Men’s national university titles. That’s Five in a row for the women and Four for the men! Matt Brunsting had a brilliant race to win and set a course record at Fort Henry and will be looking on extending his season at National XC in Guelph on Nov. 28th. Once again our Speed River squad looks very strong for the national title.
I ended up winning the Athletics Canada Fred Begley Award for outstanding athlete in off-track events for my Canadian Marathon title and 25th place at the World Championships Marathon.
Sore dewa (goodbye)
2009 International Chiba Ekiden – Team Entries
Japan
Japanese University Select Team
Chiba Prefecture
Australia
Belarus
Canada
China
Finland
Italy
Kenya
Poland
Romania
Russia
Sweden
U.S.A.
Some City Scene
Big news was announced for Toronto and Hamilton on Friday… we’re getting the 2015 PAN AM Games! Man I wish we had secured the 2010 Commonwealth Games or the 2011 Pan Ams, but better late than never. With these games comes a new 15 000 seater stadium and a practice track. Although the track in the main stadium may get ripped out after the games to accomodate the CFL. Right now 2015 seems so far away.
I just finished my third “up week” in which I recorded my three highest mileage weeks ever (3 week avg was 195km). This fall I had two sets of three weeks “up” which is one more than I had before the Berlin Marathon. I feel very fit right now and I think after a couple of 160km (100 mile) weeks my legs will be ready to race. Sometimes it still seems crazy to me that 160km is a “down week” for me but then I remember that I’ve been doing this running thing for a while.
Some people have asked me why I’m running more mileage now than I did before my marathons. Ideally I would run more mileage during marathon training than XC/10 000m training but my training for the marathons was not ideal for a couple of reasons.
Before Ottawa I was still building up from a broken foot and I topped out at 146km (highest 3 weeks averaging 137km). While training for Berlin I was able to build up to 191km (highest 3 week avg 188km) but because of the short time frame between marathons I had to start my taper before I could build any higher.
My mileage is very similar now than it was for the marathon but my training is quite different. My long runs are shorter and my workouts are shorter, faster and are more frequent. With the increased intensity and frequency of workouts I find my recovery runs are done a little slower. I did fewer workouts while training for the marathon but each workout was longer so the overall volume of quality is pretty similar on a weekly basis.
The craziest part about the marathon training in the summer and my training today is that the temperature was pretty much the same. Looking forward to another 18C day tomorrow!!! What will November 28th bring us this year?…
Now I’m off to see the Junior Boys concert.
Got It Twisted
TRAINING.
On my last blog I was pretty happy about running my highest mileage week ever and was feeling pretty good about it. This week started off with a workout on Monday which gave me three hard days in a row (Sat workout, Sun long-run, Mon workout) which I usually don’t have however, last week we switched the Friday workout to Saturday. Needless to say I pretty much hit a wall on Tuesday. I was dragging my feet on both my morning and afternoon runs and hills seemed to present themselves with a 20 pound bag on my back. On Wednesday morning I went really easy again, to be honest I didn’t really have a choice. While warming up with the team for the workout on Wednesday afternoon I wasn’t sure what to expect from the workout, and we were about to do 20 X 400m!
I eased into the first repetition and felt pretty good. And then I still felt good going two seconds faster. The workout ended up going very well for me, I guess my legs came around just in time. I’ve only really surprised myself a few times this whole year in workouts and Wednesday was one of them. Don’t get me wrong, I’ve been happy with the vast majority of my workouts since April but rarely have I hit significantly faster paces than expected. My last 400m was run in 60 seconds flat, which is the fastest 400m I’ve run in well over a year (two injuries and marathon training will do that).
To make sure I wasn’t overdoing it I made sure Thursday was a very light day, which means running about 1/3 of the daily mileage I’m used to. Once every week I have an easy day or a complete day off of running to make sure I get my recovery in.
OUT OF HOW MANY?
Fred Begley Memorial Trophy |
||
Off-Track Athlete of the Year |
||
Simon Bairu |
Regina, SK |
Canadian Cross Country Champion |
Reid Coolsaet |
Hamilton, ON |
Canadian Champion & Top Canadian finisher at World Championships (Marathon) |
Evan Dunfee |
Richmond, BC |
Canadian Junior Champion & CAN-USA Dual Meet Gold Medalist (10km Race Walk) |
I’ve been nominated for the Athletics Canada Fred Begley Memorial Trophy for best Off-Track Athlete of the Year . It’s an honour to be nominated for this award although I was quite surprised to read “Top Canadian finisher at World Championships Marathon” as one of my merits. Many people have congratulated me on “top Canadian” which I don’t really like for many reasons.
Here are the main Reasons:
1) The Canadian team went to Berlin to race other countries, not each other.
2) I finished 25th at Worlds. That in itself is a better indication of how I fared against the rest of the World.
Now I can handle hearing the ‘top Canadian finisher’ comment from people who don’t really understand competitive running. But to come from Athletics Canada, the governing body of competive track and field in this country, well I have to at least blog about it (yep, still hate the word blog).
I understand when someone who doesn’t run asks me “out of how many?” after I tell them about a race. To real runners it doesn’t mean much to beat up on weekend runners or if top professional runners are ahead of you, achieving a personal best in itself is rewarding. I’ve had a poor showing where I’ve finished 10th out of 9000 runners and I’ve had a great performance where I’ve finished 11th out of 13 runners (those two examples are from 10km races where the later was two minutes faster!). Maybe my other accolade for the Fred Begley award should read “8th out of 12 000 in the Boilermaker Road Race,” haha.
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Same Blog, different pile
I’m going to start putting up my blog at www.runningmagazine.ca as well as here. In order for new readers to figure out who the heck I is I wrote an introductory blog. I included a little write up about my most memorable race so those that know me have something mildly interesting to read.
After the Goldrush
Before the Race about 10 of us decided to warm-up in the Zoo and check out the a bit of the course. Well a little turned into a lot as we got lost trying to find our way back to the parking lot. It was pretty funny trying to figure our way out of there and getting turned around a few times. The 20 minute warm-up turned into a 30 minute warm-up and we got back to our race gear with 13 minutes before the gun. So a quick change, pit stop and a few strides and we were on the start line.
On the start line, (less than a minute before the gun), Scott looks over to me and says I’m soft for wearing a t-shirt. So the shirt came off before the gun…
Off the line I was quickly in, about, 10th place and for some reason I stayed there for the first 2.5km. Bairu, Mosely, Josephat and Loiselle put a gap on the guys who were in front of me and thats when I finally woke up. At 3km I had worked my way through the chase pack and then quickly caught Josephat and then Loiselle but Mosely and Bairu were still much further ahead. Gillis was following me the whole time a couple seconds back. By 6km Bairu had dropped Mosely and I caught up to Mosely at 7.5km. At 8km I started to make an effort to reel in Bairu but after 1 km of that I had barely made a dent in his lead and pretty much settled for second place while keeping an eye on the Mosely and Gillis who were not far behind me. I held onto second place, 10 seconds arrear of Bairu and only a few seconds ahead of Gillis who finished in third place.
I thought I was going to run faster than 29:57 but given the turny course and my effort I’m fine with that time. It may actually be a 10km road PB even though I’ve split 10km in 29:21 in a 15km race. Also, my nationals winning streak came to an end after having won my last four (’07 5000m and XC, ’09 ‘thon and 10 000m).
Thanks to Ron O’Hare for the pics.
In reality I think I had settled for second before the gun even went off. Mainly because Bairu had run 27:50 this past summer and I knew what kind of shape I was in when I ran 27:56 and I know that I’m not there right now. I feel very fit but the race sharpness and the speedier stuff is not quite there. Which isn’t a surprise seeing as I’m coming off a summer of marathons and I’m in my base phase. I’m confident I can PB over 10 000m next spring but it’s been a while since I’ve been in the 5km-10km ‘race zone’.
I had over 160km on the week and I felt pretty good the day after the race and today’s workout also went well. This Saturday Speed River is hosting the “Big Workout” on the Nats course. So if you’re keen to do a kick-ass group workout you should come out, everyone is invited.
I should be selected for the Canadian team to compete in the Chiba Ekiden on November 23rd in Japan. The Chiba Ekiden is a marathon split into six legs (10km, 5km, 10km, 5km, 5km, 7.2km) and switches male/female each runner. I’ve heard it’s a fun race, huge crowd and a great experience. I was initially hoping that Bairu and Gillis would also be running but they have opted not too. I can’t really blame them since I’ve twice opted not to race as it’s quite a bit of travelling for the week of National XC.
Bairu, Elmore take National 10k titles at Oasis ZooRun
http://www.canadarunningseries.com/zoorun/zooNEWS.htm#report09 article with pictures (article copied below)
October 17, 2009
Bairu, Elmore take National 10k titles at Oasis ZooRun
By Mihira Lakshman
The course didn’t take the runners past any cheetahs, but Regina’s Simon Bairu did his best impression of the fleet-footed creature, breezing through the Oasis ZooRun in a time of 29:48, on a sunny Saturday in Toronto.
Track specialist Malindi Elmore of Kelowna, BC, clocked 33:41, winning the women’s race by more than a minute over Megan Metcalfe of Edmonton (33:43). Denise Robson of Bedford, NS, finished third with a personal best of 34:59.
The race was the final event of the prestigious Canada Running Series, the Timex National Road Race Series, and it also served as the Athletics Canada National 10K Championships. The event also helped raise funds for the Toronto Zoo.
Bairu and Elmore each took home $4,600 in prize money ($3,000 from Athletics Canada for winning the national title, $1,600 from Oasis and the Canada Running Series).
“It’s really special,” said Bairu, who also won the National title last year in Ottawa, and collected his eighth national gold medal overall when you include road running, cross country and track and field.
Bairu led the race from start to finish, at the front of a pack that included some of the top distance runners in the country. Canada’s top marathoner in 2009, Reid Coolsaet of Hamilton, finished in second place in 29:58. Coolsaet’s training partner, and 2008 Olympian Eric Gillis of Antigonish, NS, took the bronze in 30:01.
Both Coolsaet and Gillis train with the Speed River track club in Guelph, Ont., home to dozens of Canada’s top athletes.
The course was rather technical for a road race, full of sharp turns, narrow trails, and a mix of pavement, dirt, and boardwalk surfaces. It also included many rolling hills, making it difficult for the runners to get into a comfortable rhythm. Simon Bairu, 2009 Canadian Men’s 10k champion.
“I like it. It’s a good course, quite challenging. I hope they have the national 10K championship back here again,” Bairu said.
“When I heard the course record was 29:41, I thought there are at least five guys who would get under that time. But it was real tough out there,” he said.
Bairu separated himself from the competition, with a gradual surge over the second half of the race. Over the final three kilometres, they were running for second place.
In the women’s race, Elmore was racing alongside some of the mid-pack men, using them as support and wind-breakers.
In all, there were 2,600 runners in the ZooRun 10K and 1,500 in the 5K. The event was so popular — it sold out weeks in advance. “Having bodies around really helps for runners at any level, you want to stay in close contact,” said Elmore, who is Canada’s top 1,500m runner on the track. A stranger to the roads, Elmore was pleased with the effort, in what was only her second ever road 10K.
Many may have expected Metcalfe, a strong 5000m runner, to have the advantage. “Well, she just got married last weekend,” Elmore said with a smile.
Oasis rounded out a day of smiles at the Awards Ceremony when they announced the renewal of their title sponsorship for another three years.
Coolsaet among strong field for Canadian 10K road race championships
Coolsaet among strong field for Canadian 10K road race championships
Lori Ewing, THE CANADIAN PRESS
TORONTO – Coming on the heels of a season focused on the marathon, Saturday’s Canadian 10K National Road Race Championships is going to feel like an all-out sprint for Reid Coolsaet.
The distance runner from Guelph, Ont., who won the Canadian title in his marathon debut earlier this year, will be among a strong field gunning for the 10-kilometre title at the Toronto Zoo.
“I definitely feel like my endurance and strength is better, but I’m definitely lacking some foot speed,” Coolsaet said.
Coolsaet, Canada’s top 5-and 10,000-metre runner on the track for the past few years, moved up to the marathon last season, overcoming a broken foot suffered in the fall to quickly make a name for himself over the gruelling 42.195-kilometre distance.
His Canadian title earned him a spot at the world championships in Berlin in August, where he went in ranked No. 85 out of a field of 91, but crossed the finish line 25th.
He’s switching gears once again to focus on the 5-and 10,000 metres, with his eye on the Commonwealth Games next October in New Delhi, India.
“In October, the daily high is like 31 degrees, and it’s pretty polluted in New Delhi, so I definitely don’t want to run a marathon there,” Coolsaet said. “I’ll go back to the 5-and 10,000, and then in 2011 and 2012, I’ll concentrate on the marathon again.”
Coolsaet, 30, said he considers himself a favourite to finish second Saturday – top spot should go to Simon Bairu, he said.
The Regina runner is the defending 10K road race champion and also won it in 2006.
“I think Simon and I are fairly equal over 10K, his best time and my best time are only six seconds apart, but he trained for it all summer whereas I focused on the marathon,” Coolsaet said.
Other favourites among the field include Ryan McKenzie of Windsor, Ont., the 2007 Canadian 1,500-metre champion, Taylor Milne of Guelph, Ont., who was second in the Canadian 10K championships two years ago, and Dylan Wykes of Kingston, Ont., the 2007 10K champion and a marathon teammate of Coolsaet at the world championships.
Malindi Elmore of Calgary is among the favourites in the women’s field. Emore is the reigning Canadian 1,500-metre champion.
The race is being held in conjunction with the Oasis Zoo Run and includes the Timex National Road Race Series Finale.
Runnin through the backwood
On saturday I’m heading into my third National Championship of 2009 and each one has been and will be harder to win than the last. The marathon ended up being a clear victory whereas the 10 000m was much closer. With Simon Bairu (27:50 this year) in the field at the Zoo Run I have more than my hands full. And Simon only gets stronger on a Cross Country course and will be looking for his 7th senior Nats XC title in Guelph late November. This weekend should be a good showing from the Speed River team, Taylor Milne, Eric Gillis and myself have been working out together and will be competing for the medal positions as well as a couple of others who could be in the top 10.
Last week I ran over 180km in six days and I took the seventh day off to rest and go for a hike. I’ve had three “up” weeks and now I’ll have one “down” week which coincides nicely with the Canadian 10km Champs.
Pics from my hike.
This Sunday in Guelph there is another Runner’s Brunch at Shake’s. This week Geoff Linton will be talking about his race experience earlier this year at Badwater. Badwater is a 135 mile race which takes place in temperatures above 50C!! Unfortunately I cannot make it this Sunday but I did have the chance to hear Geoff’s story after the Toad the other week and it’s pretty crazy to say the least. I suggest you get to Shake’s and take in the story, plus I think he’ll have some pics on a slideshow.
FLOAT ON 