Sunday, October 24, 2010

Stepping back...Moving forward

Saturday Oct 23, 2010: AM: Out the door decently early as I had to be at work by 9am. Decided on a sort of progression run out-and-back. The route takes me from my apartment doorstep to the base of Edgemont Village. I hit my arbitrary sign signifying my turnaround point at 3.30miles and follow my footsteps back. Today I hit the halfway point in 25:44 (7:46 pace) without perceiving much of an effort. I negative split the return trip in 23:57 (7:16 pace) and was feeling good as I crested the final grunt of an uphill to my apartment steps. A mile of cool-down and some drills and I was ready to get on with the day. Good start.

Sunday Oct 24, 2010: AM: Easy effort the first 6miles with Meredith. We then parted ways and I continued on for another 4 miles. I finished the run with 50meter*4 at max effort, with 50meter rests between sets. Felt good and feeling like my legs are finally recalling the notion of turnover after so many steady miles on the trails. Overall 10 miles (1:20).

The last few weeks for me have been pretty blase (45 miles; 40miles; 40miles). But this has been OK with me; I have been content with keeping the weekly mileage down and hitting the gym a few days a week. I have made the concerted effort to take a bit of down time and I believe this will pay dividends as I pick up my training starting this week. I have decided to focus on a road marathon for the new year and will likely run the Birch Bay Marathon February 20th. The prospect of running this much road and working on my leg turnover/speed is intimidating for me in a lot of ways. Although I have a solid base to work from, I am clearly out of shape when it comes to knocking down low minute/miles. This has been evident to me over the past three weeks as I have introduced approximately 1 speed sessions or LT workout a week. They are hard! But, I look forward to the challenge and believe I will be a better overall runner because of it. I will look to run a few shorter road races in the interim to gauge where I am at in terms of my training and exactly what I should be aiming for a goal-time. So, this is where i am at now. My right hamstring that has been bothering me for the past few weeks seems to be finally under control (cutting back has paid off I suppose). I wanted to start this training block rested and injury-free... I am probably as close as I will be to this point given my personal need to get out and run nearly everyday.

Wednesday, October 20, 2010

Coming soon....

Over the past year I have gotten to know one of the co-owners of Moveo Sport and Rehabilitation Centre. Like many interactions within the running world, I was introduced to Leah when I was in the long and arduous process of rehabilitating a stress fracture in my right tibia last fall. Needless to say, I have become good friends with Leah and become a strong believer in her philosophy towards sport, training, injury prevention, and rehabilitation. Flat out, I can say that without her support over the past year I would not be running at the level or extent that I am today. She knows my myofascial system to a T and has solved many of my aches and pains.

With that, I am proud to announce the soon-to-be opening of her second clinic: Impulse Sport Therapeutics in Port Moody. As the website states:

At Impulse, we recognize the true benefit of leading an active and healthy lifestyle and we believe that taking care of your only body should be an integral part of life. Our highly skilled multidisciplinary team provides thorough and comprehensive healthcare through undivided, one-on-one individual care. We support clients from every background in eliminating injuries and pain, promoting fitness and nutrition, and increasing mobility and motivation.

We’re as committed to your body as you are, and we’re always doing our personal best to help you attain yours!

I have been involved in the process of putting this clinic together and have had the opportunity to meet the team that she has compiled. It is an unbelievable crew of talented professional from a wide array of backgrounds. Truly impressive. Check out the website for bios.

As for my role in the process, Meredith and I will be operating a run clinic out of Impulse on Saturday mornings at 8:30am. The first session is set to start Saturday November 6th. The program is oriented towards general running fitness and will last 6-weeks. We will be doing a variety of different workouts throughout the session with different paces for everyone to explore their own fitness limits. I encourage you to check out the Impulse website for more details or contact myself (via this blog or by email at and/or Impulse. . Don't let the dreary British Columbia fall/winter season bring you down. Come and run with us!

Saturday, October 16, 2010


Out on the doorstep this morning at 6:00am. Clear, cold air, fresh and dark... a beautiful autumn morning. With my headlamp strapped around my wrist and sporting gloves for the first time this year, I headed out on one of my customary morning 'medium' loops up to the gates at Lynn Headwaters. I have been nursing a bit of a tight/ strained right hamstring for most of the week. I tweaked it during a gym session late last week and it has been pestering me since. And pestering sums it up nicely as I can run comfortably but there are those moments where it reminds me that it is not 100% and that I should not be opening up my stride. With that, I have kept my runs easy and generally shorter but still getting out there every day for the psyche.

This morning was encouraging as I hit the gate in 32:xx and reached the gate in 38:xx without any significant level of exertion (the PE was low). I hit a streak of low 7's coming home without my hamstring rejecting it. I then had to head to work for some good'old OT. All in all an encouraging run. 11 miles in 1:25.

At this time I am undecided on what tomorrow will bring. So if anyone wants to head out drop me a line/ leave me a comment. I was thinking Old Grouse Mountain road with a return trip down Secret Seven (perhaps 2X) and some easy miles around Lynn Headwaters to finish. Company is always welcomed especially in the early AM.

Tuesday, October 5, 2010

Week in Review September 27- October 3, 2010

September 27, 2010: PM: 3.5miles (23min). Ran to physio at LEVEL 10 and received some treatment on my right knee that has been chatting as of late. Mostly got it under control but keeping up on the maintenance. Your standard anterior knee pain.

September 28, 2010: AM: 5.5miles (40min). Up at 4:30am to get in a quick tempo session before work. Felt a little tender this morning but mostly a byproduct of the treatment I received the night before. Right hip-flexor was seriously bruised. Other than that, I felt pretty good and was able to get in some decent leg turnover. These runs can be pretty tough in the total darkness. But no complaining, it was a clear warm morning.

September 29, 2010: PM: 9miles (1:15). Headed out after work for one of my customary loops down to Interriver Park. My legs felt alright but had serious GI issues the entire time. This is one of the most frustrating things for me and continues to be an issue more often than not; especially during afternoon workouts.

September 30, 2010: Off 0 miles

October 1, 2010: AM: 10miles (1:15). Warmed up for 1.5 miles then headed over to Moveo where I was getting Lactate tested by Nicola Gildersleeve. Great session with some productive information coming out of it. Maxed out to the point of on the verge of puking. Awesome. I am now looking to use this information to be a little smarter in my training over the fall. More to come on this over the next couple weeks.

PM: 12miles (3:00). Headed up Lynn Peak with the Bro (my parents dog). It was an absolutely beautiful fall afternoon, warm, and the sun was shining. Just one of those days. Took it generally pretty easy, Bro pace, but managed a solid climb (approximately 50min)

October 2, 2010: AM: 10miles (1:19). Had to be at work for OT by 9am so I was out the door early to fit in a solid run. Went from my apartment up to Lynn Headwaters (29:35 to the gate; 35:58 to the fountain) and then looped around Rice Lake. By this point I realized that I was going to be cutting it close so headed home and was generally in a scattered and scrambled state to make sure I got to work on time. I did.

October 3, 2010: AM: 15miles (2:20). Hit the trails this morning along one of my more familiar routes. Started at Lynn Headwaters and basically just worked my way East along the numerous trails. Unfortunately, things just were not clicking this morning. My legs were not sore or anything but they felt like two sticks of lead. After about an hour I sat on a rock and tried to pull it together. This seemed to work a little, but no miracle. With that, I cut the run a little shorter than I would have liked and just kinda tucked it home.

Weekly miles: 65miles
Time: 10:30sh

Not a bad week but not great. Basically just ho-hum. I am definitely still working on getting my energy back from being sick the last couple weeks; I am starting to feel the body come around though. On the positive. my right knee was solid throughout the week which was encouraging. At this point it just seems like something I will have to continually keep an eye on as I work to strengthen the right glutes/ hip flexors. I will be looking to up the AT and tempo work over the next month or so. I will also be attempting to utilize my heart-rate monitor a little more often. Hopefully this will give me a better idea as to where my body is at on any given day and to be training in the appropriate zones, etc.