Weeks in Review: April 11-17/ 18-24

Monday April 11, 2011: 3.5miles (1:00) Run/Hike with Meredith up at Lynn Headwaters. Nice night.

Tuesday April 12, 2011: AM: Full strength routine at the gym.

PM: 6.5miles (1:10) 1386'vert Old Grouse Mountain Road tempo. Got out after work for one of my favorite workouts. Parked at the entrance gate to Lynn Headwaters, enjoyed the 5min warm-up to the stairs then ascended up to the base of Old Grouse Mountain Road via Baden Powell (15min). Then did a 20min tempo up OGMR. Felt out of shape and was pretty cooked by the end. Legs were fine just not very chipper. Finally felt like I let go on the descent; bowels were jostling which meant a quick pit stop but felt like I was flying otherwise.

Wednesday April 13, 2011: AM: 5miles (42min) Recovery run. Easy around Lonsdale and over to Loutette. Legs were predictably tight from last night.

Thursday April 14, 2011: Planned to go out after work but it didn't happen. I had all of my stuff in the car and then it just started to sleet/snow. Mentally, I was not prepared.

Friday April 15, 2011: PM: 5miles (1:00). Hill Repeats on Homestead trail. The Garmin measured these at a little over 300feet of vertical over .5miles. However, most of the gain comes over the last .2miles or so. And from those who have run the trail, I am sure you are aware that it is certainly a grunt to the top. Did them really easy tonight with Meredith- progression effort 3times all powerhiking. (8:47, :13, :11).

Saturday April 16, 2011: AM: 13miles (1:47) 1250'vert. Home to Headwaters return via Richard Jurgyn and Bridgman Park. Solid run early in the morning.

PM: 6miles (1:33) 1000'vert. Hike with Meredith up to Fragrance Lake down in Fairhaven.






Sunday April 17, 2011: 19miles (3:47) 4100'vert. This was an encouraging long run for me. Had a decent amount of vertical thrown in there including a climb from the river up the Powerlines. It was a nice day out which made the outing all the more enjoyable.

Weekly Mileage: 58miles (11:30hrs)
Cross-Training: One full gym strength routine + daily ITB and Planks. Also had another day in there where I just did my strength stuff at home with body-weight/ bosa ball.




Monday April 18, 2011: PM: Went up to Grandview field with my medicine ball and thera-band. Did about 45minutes of work before it started to hail. Nice to get outside and do this rather than in a gym.

Tuesday April 19, 2011: PM: 5miles (39:30) Quick run after work over to Loutette. A bit of a tempo effort for a few miles at the end. And not because I felt like it per se but I had to be home.

PM2: 2miles (22min). Easy jogging coaching the KINTEC run clinic.

Wednesday April 20, 2011: 7.5miles (53min) Home to Headwaters Out-and-Back. Another one of my stable workouts from last year that I have just started getting back into the routine of implementing. Felt sluggish and half-asleep at 5am but was surprised to hit the out in 30:42 and then just cruised the return at right on 7min pace for a 22:26 return. The sun was just starting to make an appearance over the eastern horizon as I finished.

PM: 2miles (22min) Easy jogging coaching KINTEC Run clinic.

Thursday April 21, 2011: PM: 8miles (1:17) 1400'vert Homestead Hill Repeats. Itching all day at work to get out, found myself distracted with the thoughts of where I was going to run. By 4'o'clock I settled on some hill work and parked my car just behind Capilano college. Did a 3mile W/U and then got to work. 3times Homestead Hills split: 6:30, :33: 21). Snotty mess by the end of each but was completely absorbed in the workout and the serenity that the trails offer at this time of the evening. The setting sun breaking through the dense coastal forest was a perfect setting. Shirtless by the end. Great night.


Friday April 22, 2011: AM: 12miles (2:05) 2300'vert. A steady run with company. Met up with Sammy, Kerry and David at Lynn Headwaters and we cruised over to Hyannis Drive eventually meandering our way over to the entrance to Horses Loop and returned via Bridal Bath and Curcuit 8. It was nice to run with some company. I had run with Sammy in the past but this was the first time I had met/run with Kerry and David. Great guys and solid runners. Look forward to more runs in the future with this group.

Saturday April 23, 2011: AM 20.5miles (3:38). Long Run from Headwaters to Indian River Road Junction and return. I felt extremely comfortable on this run. My energy yo-yoed a bit but not terribly. I did run out of water at about the 3hr mark- one hand-held did not suffice- but looped over to Gazebo and re-filled. Tried to explore what I thought was a new trail- unfortunately it came to a dead end and I had to bush-whack my way out. Other than that I was lost in my thoughts the majority of the run. The nearly 4hrs went by in a flash.





Sunday April 24, 2011: AM: 7miles (2:57) Hike with Meredith to the base of Black Mountain. My legs felt a little sluggish at the outset by the time we were coming back I felt good. I was quite content to just hike with Meredith because the trails were just so damn beautiful I wanted it to last as long as possible. 2300'vert.

PM: 5miles (42min). Quick shake-out on the roads over to Loutette before Easter dinner. It was raining but for some reason I found it extremely refreshing on this afternoon.





Weekly Mileage: 69miles (13hrs)
Cross-Training: One strength routine session at the field and the usual daily ITB and planks.







The last couple weeks have gone by rather seamlessly. I have been steadily increasing my mileage and will look to continue to do so over the next couple weeks as I build for my first race of the year at the end of May. The left knee/ ITB has been improving but is not 100%. I still get the odd twinge near the end of my long-runs and hence, have kept them near the 4hr range. I am fairly confident that if I continue to do what I have been doing over the past several months I will finally be able to shake this thing and be back to 100%. At the same time, I feel as though I can let go on the downhills and have the confidence that I am not doing some sort of undue stress to my left knee. I had a few runs in there that were definite confidence builders in this respect. Things have been busy and I have had a few nights were my dinner has been a few Cliff Bars but so it goes. The weather has been improving and the trails are drying out. The true essence of spring is around the corner...

Week in Review: April 4- 10

Monday April 4, 2011: AM: Full strength routine at the gym. Felt a little tired this morning; but the 4am wakeup can do that once in a while.

PM: Treatment

Tuesday April 5, 2011: PM: 9.5miles (1:17) Decided that I would put a bit of a test on the left leg tonight. I did one of my favorite staple workouts over at Loutet Park. A 1.2mile loop on the surrounding bark-mulch path down 300feet to the gate/ returning back up the climb. Splits: (4:52/4:52, 5:00/4:42, 4:54/4:40). I took the downhills really conservative and tried to pick it up on the return. Good progression on the sets but definitely was a little gassed by the end. Out of shape.

Wednesday April 6, 2011: PM: 10miles (1:25) 850'vertical. One of my favorite evening loops down to Bridgeman by the river then returning home. Felt pretty decent tonight. Took a bit to get rolling but was happy with the effort. Steady. Knee felt strong.

Thursday April 7, 2011: AM: 4+miles (37min) Super easy recovery run at 4:30am. Nice morning. There is something about the stillness that is absolutely intoxicating. As much as it is a drag getting up sometimes, I always feel better after. Either way, its only an hour earlier than I would have to wake for work anyways.

Friday April 8, 2011: AM: 18miles (3:02) 2800'vertical. Solid long run on the trails. Other then getting bit by a dog, things went fairly smoothly. Being a Friday morning I found myself alone for the near entirety of the effort. I passed the odd folks out for a morning hike but other then that, it was a solo endeavor, my preference indeed. I seem to develop a deeper more inherent connection with my surrounding environment when I have few distractions but my own circular thoughts and the ground under my feet.

Saturday April 9, 2011: AM: 3.5miles (25min) Circuit Workout at the Track. 1+mile w/u and 1+mile c/d. Went like this: Run a 300m with jog in/out. Straight into the following sets of exercises with another 300m set between each sequence of 4 exercises: Lateral lunge (10x) Body squat (20x) Lateral Leg Raise (8x toe in, out, parallel) Groiners (10x): Next sequence: front lunge (10x) Wide Outs (10x) Pronated Pedestal (45sec) Supinated Pedestal (45sec): Next sequence: Back Lunge (10x) Back and Side Lunge (10 per side) Prone Pedestal with leg raises (10 each leg) Supinated Pedestal with leg raise (10 each leg): Next Sequence: Squat Thrust (10x) Push-ups (10x) Iron Cross (10) Scorpion (10). First time I have done one of these workouts and must say that I enjoyed it. It is a Jay Johnson special and was perfect given the severe time restrictions I was under this morning and my desire to get a more full-body workout in.

Spent the rest of the day with the Impulse Team at the Diez Vista 50km. Wishing I was running it. But enjoyed the time just hanging out and talking with various runners/ reps from the industry. Meredith and I also managed a quick hike: 2miles (40min)

Sunday April 10, 2011: 14miles (2:05). Cold and wet. Absolutely poured rain the entire time. Home-Loutet-Bridgman-Richard J- Gazebo- Rice Lake- Headwaters- Return via Lynn Valley Road. Not a great run. Energy was meteoric but my head was just not into it. Left knee was a little sore at the end. Tried to just take it really easy coming in.

Mileage: 61miles (9+hrs)
Cross-Training: Yoga, daily ITB and Planks, Circuit workout, one full gym session.

Not much to say about the week. Just plugging along. I am still limited by this lingering ITBS which I cannot fully shake. Talking with a variety of different people about it, the consensus is that it just needs more time. So that is what I am trying to do while at the same time testing the limits each week. Got to the 3hr range with no pain this week and managed to run 6days/100km, so I suppose that is encouraging. I still need to remain prudent and aware of overdoing it though (I say this as purely a self-reminder as writing the words allows me to internalize the thought at a more significant level). I struggle with the question of whether I would be better off taking a week completely off of running and then resuming full training. Would that ultimately heal it? On that other hand, running, while keeping it pain free, is this the more appropriate approach as I have been doing. I am of the belief/ understanding that rest will not necessarily remedy it and that continuing with the measured training and my daily ITB rehab exercises is ultimately the best course of action. thoughts? Naturally, time is of the essence as I have pending race goals.

Week in Review: March 28-April 3

Monday March 28, 2011: Intended day off of running today; no miles. Went to the field after work with M. We brought our 10lb medicine ball, thera-bands and got to work. We basically just did a whole bunch of Jay Johnson's strength training routine. We do these inside all the time but it was nice to take it outdoors and incorporate some more dynamic (pylo) and throwing items.

Tuesday March 29, 2011: PM: 8.5miles (1:13) Took this run pretty easy. I was not feeling great from the start and decided I would do the intelligible thing and listen to my body. Headed from Loutete Park down to Bridgeman Park- did a loop around there and then did the 500' climb back up to the park and then looped home. Wet and muddy by the end. Not a very pleasant run.

Wednesday March 30, 2011: AM: 6miles (55min) I was planning on running after work but knew I was not going to have time. So rather then do a full-strength routine at the gym I hit the mill. Did a varying workout of hills. Basically just kept myself occupied and moved the gradient between 3%-15%. At the end I had 1300'of climbing. Felt pretty decent. Condensed strength routine followed.

Thursday March 31, 2011: PM: 8.5miles (1:05) Lynn Headwaters Trails. Beautiful run in the evening after work. Probably felt the best I have in a long time. I hit some quicker miles in there and just tried to find that zone of "comfortably hard". Perhaps I achieved this, my legs had that familiar sensation of fatigue after a more concerted effort.

Friday April 1, 2011: AM: Pool Running (35min) Went with Meredith to the pool and joined her in one of her workouts. Pyramid 1/2/3/4/4/3/2/1min hard with 1min recovery between each segment. I was surprised at how gassed I was at the end of this. I suppose one is inclined to push themself a little harder because the lack of pain in the legs acting as a resisting/reminding factor. I was on the verge of unloading my breakfast on two occasions throughout. Meredith kicked my ass for sure. Went home and fell asleep on the floor for 10minutes before I had to get to work by 7:30am.

Saturday April 2, 2011: 17miles (2:50) Solid run. Longest I have gone for well... a long time. Unfortunately, I did all of this on one gel and 15oz of water. But I managed just fine. A little over 2000' of vertical on the day. Started from my doorstep and only had to indulge in about 2miles of pavement for the entire run. Looped down to Bridgeman up to Gazebo via Richar Jyrgen Tral (sp). Descended Circuit 8 over the bridge, up Bottle Top to Hyannis. Retured via Bridgeman and up the final 500' grunt to Loutete and home.

Noon: Yoga (1:00) Did this 45minutes after finishing up my run. Felt a little delusional and light-headed at points but my legs felt great all afternoon no doubt as a result.

Sunday April 3, 2011: 13miles (2:25) Satisfying run. Lynn Canyon-Grouse Mountain-Skyline Trail- Baden Powell- Old Grouse Mountain Road (hill repeats)- Lynn Headwaters- Roads Home. 2400'vertical. I headed out today completely unsure of how I was goind to feel. Specifically, my plaguing ITBS. I was pleasantly surprised with how things went. I experienced absolutely no specific left knee pain; notwithstanding taking it fairly easy on the day, any type of technical downhill had been causing me some discomfort. Not today. Perhaps I have turned the corner. Ran into some familiar faces out there. Including hearing this guy approximately a mile away chatting, laughing and just generally beaming with joy. Guess Gary Robbins is happy to be back out there. Also saw boss Ryne Melcher doing a photo shoot with KINTEC. Exchanged a few words with him and then continued on. The only problem with this run was that I brought no water or fuel and the tap was turned off on the base of Old Grouse Mountain Road. Definitely bonked the last couple of miles but just spaced out and rolled home; in some perverse way, I think I may actually enjoy this sensation.

Weekly Mileage: 53miles/5runs (9hrs)
Cross-Training: Daily ITB routine and Planks (being doing at a minimum 6 consecutive minutes of these rotating every 45sec between protated and sides and finishing with 45sec of supinated- I think that is a lot of planks over the last 3months) one gym session, one session of pool running, and a yoga practice.

A safe week, but exactly what my body requires at this time. Both Monday and Friday I intentionally chose not to run because of my lingering case of ITBS. Nonetheless, I was able to keep the mileage decent (given only 5 runs) and was able to get some quality time on the feet over the weekend (30miles/5:20hrs). I am extremely pleased with this progress. Honestly, anaerobically I feel better then I thought given my paltry first few months of 2011, and my body has responded well to the last few weeks of actual running. Slow and conservative. I think this case of ITBS has scared me straight. I will look to continue weekly hill workouts to strengthen my glutes (Old Grouse Mountain Road being my favorite place for this)and continue to increase my long runs on the weekend. I will not be running Diez Vista next weekend, unfortunately, but I will be out there with Team IMPULSE helping out.

Non-running related, bought tickets to see these guys coming up at Venue. Pretty stoked on that.




And had this song stuck in my head all weekend. Really starting to dig this band.