What's next?

That I’m not sure of, because after doing some trail marking for a 5 Peaks race at Rattlesnake Point in early June, I rolled my ankle pretty bad and needed to take a few weeks off for recovery.

The hardest part now is getting started again, and passing that fear of re-injury.  I am fearful that I am going to misstep and roll the ankle again, and then set myself back even further. I don’t have a goal race set yet, but still have at least 2 more 5 Peaks Ontario races (I will miss Albion Hills due to travel plans) but am looking for something in the fall to redeem this year plagued by injury.

The first step for recovery was taking 2 weeks off doing no running and forcing myself to take longer than I may have needed before lacing them up.

The second step was to slowly return to running, and right now that is where I’m at… This morning I went out and did a trail run at a moderate pace (around 5:40/km) and the ankle felt great – if anything I could tell I hadn’t run in a few weeks because the issues were more around my overall stamina, than anything with my ankle.

The last step will be to keep easing back into a routine, and gradually building back to where I was with 4-5 runs per week, and then setting some long-term goals.

I think I will register for the Oasis Canada Zoo Run in Toronto for late Sept, as this has become an annual run with my son, and now 2 more of my kids have expressed interest to run as well. The summer will be spent getting them ready to complete the 10k distance, and that should also keep me motivated to run and hold me back enough to ensure proper recovery.

I’ll let you know how it goes…

Motivation

Sometimes things just don’t work out. Sometimes life gets in the way, and sometimes once things get uncomfortable it just gets too easy to push.

This has been one of those times.

In March, I injured my knee somehow, and forced myself to dial it back and try to recover, to avoid a major setback and missing my goal race – the Ottawa Marathon. I thought I was being smart, and maybe I was but then the longer I went before returning to an consistent form of activity the harder it was to get going.

Where was my motivation?

I ran when I could find time – this was different than previous years, where I made time to run. My busy life was reducing the weekend run times as I was almost always travelling to coach a basketball tournament, or I was wiped out from said tournaments and settled into rest. I knew what I needed to do, but just couldn’t force myself to lace ‘em up and get out there. The cold and wet month of April didn’t help either.

But in reality, these are hollow excuses…

Somewhere in the back of my mind, I just figured that I would do it, and it never really clicked that I was just taking the easy way out, or then again was I?

I have run a few trails recently and felt great – I even managed to power through the first 5 Peaks Ontario race in Terra Cotta (doing the Enduro Course 10.8k) and had a blast not only running, but volunteering to help set up the morning of the event. I have even run a few decent distances on road, but again this week, at around the 18k mark that pain returned to my knee and I am very fearful of trying to complete a marathon knowing this could flare up again.

So here is the dilemma, do I try to tough it out and go to Ottawa and run the marathon, risking injury, but completing my goal, or do I look at this as a test, and realize that sometimes our goals need to be challenged and changed to reflect a new reality?

I’m not sure, but know that I will listen to my body, and if I can go, I will, and if I start the race, I will complete it, regardless of how long it takes BUT I will not risk the rest of my summer by injuring myself. My family needs me to be healthy, and I have many things that need to be done this summer, so again, I know I will do the right thing.

I just don’t know what that is, yet…

5 Peaks Ontario - Race 1 - Terra Cotta

The first event in the 2017 5 Peak Ontario Trail Series was held, April 22, in Terra Cotta and it was an amazing event, even though it was unseasonably cold that morning.

I was a volunteer that morning, so arrived at the park at 7:45am to assist with set up and to meet the race crew, as I had not been able to attend previous get-together runs for the Trail Crew team. When I got there, I immediately met up with Eric, the Series Director, and asked him what was needed, and went to work helping set up tables, and the inflatable Start/Finish line.

I’m glad that I was kept somewhat busy as it was very cold when the sun was behind the clouds and I was worried that my planned attire for the event was too light (shorts and long sleeve t-shirt). The 5 Peaks events are so well run, with tons of volunteers and helpers, and are great for runners of all ages and abilities. There are kids 1k fun runs, a youth 3k distance, as well as both a Sport (1 lap) and Enduro (2 laps) events so there is something for everyone.

The weather was sunny, and we had just come off a few days of rain, so the participants were all warned about safety as the first half of the course resembled a mud bog, which made for plenty of action, hilarity, and dirty runners. I decided to follow the mantra of enjoy the mud, and ran right through the middle of all the mud patches as we made our way through the first loop, and everyone was very careful to keep upright and also aware of the other runners to avoid slipping and taking out a whole bunch of people. It became very clear that the easiest path was the muddiest path and the sooner you came to terms with this, the better.

The trail was in good shape, and the terrain was challenging with elevation changes, bridges, and narrow paths but also had the wide areas to allow for runners to pass with ease. Having looked at the elevation map early, I was aware that there were some hills, and that meant both ups and downs, and remembered that keeping a consistent pace and muddy outlook would suit me well coming up on the second lap.

The crowd of runners thinned out for the second lap, which was good, because after 500 runners had passed though at least once, by the time I hit the mud the second time, it was even more glorious.

Again deciding to embrace the “get muddy” mentality meant straight into it, and through it, and I loved every second.

I took in the beauty of nature, listened to the sound of the trails, and lost myself in the joy of trail running and couldn’t wait to cross the finish line tired but feeling accomplished. The festive nature of this event series is amazing – from the lively crowds, playful volunteers and crew, and just the relaxed atmosphere of the trail community, it is something to be witnessed.

If you have never run a trail race, try a 5 Peaks event, they are not intimidating, and the experience is different at each location as each park offers different terrain and scenery.

Try it, you’ll love it - especially if you don’t mind getting a little dirty.

DNF - Around the Bay 30k March 26, 2017

This year I have been a part of the Around The Bay Buzz Crew, a group of participants whose task was to promote the event on social media and encourage everyone to participate and generate “buzz” around this race, which started in 1894 which makes it the oldest road race in North America.

I logged most of my training runs and tried to promote as often as possible as this is an event I look forward to every year – I have run it 6 of the last 8 years and it has become a staple event to help in the spring marathon training program.

The weather this year was inconsistent between freezing cold days, rain and then warm spells it became difficult to figure out what to wear and I decided today to run in shorts, a long sleeve t and then my running shell jacket to keep off the potential rain.  As it turns out, the rain held off and it was windy but I never really felt underdressed.

I was so excited to get the run underway, and settled into Corral C with a plan to finish somewhere between 2:45-2:50 if possible, but was always looking at this as a training run for the Ottawa Marathon more than trying to hit a PB (2:49) for the race.

Once underway, things felt good as we headed through downtown and towards the harbour, and even once we hit the overpasses things were good as we hit the 10k mark and headed along the lake. I was keeping pace with the 2:45 bunny and eased into a comfortable pace coming up to the halfway mark and then it all went wrong in a hurry.

I don’t even know exactly when but somewhere after crossing the rail bridge I started to feel pain in my right knee and by 17k I had to stop and reassess the situation. After waiting a few minutes and realizing that I would try to carry on, I headed into Burlington knowing that this was not going to end well, and decided that I would slow down and switch to more of a shuffle run style to minimize the stress on the knee and grit it out to the 20k relay transfer location where I pulled out and headed to the shuttle busses for a ride back to the start.

I was very disappointed that I could not carry on, but I did not want to risk major injury by pushing harder than I needed, and feel that pulling out was the best decision. My goal is to complete the Ottawa Marathon in May and to run the 5 Peaks trail series so saving myself for the rest of the “season” was a no-brainer.

I will find time this spring to finish the last 10k on my own but unfortunately won’t be able to high five the Grim Reaper, a local fixture of the race who taunts runners in the home stretch, after climbing the hill at 26k and passing by the Hamilton Cemetery at 28k, with the downtown finish in sight.

For anyone looking for a challenge, this race has it, from the early spring unpredictable weather, the unique distance, and the rolling hills this race will test your physical and mental limits, and will likely become a favourite. There are races for kids, a 5k, and 3 versions of the 30k (full 30k, 2x15k relay, or 3x10k relay) so there are options for everyone. Check out their website www.bayrace.com for more information.

NEWS - 5 Peaks Trail Crew

I am excited to have been chosen as a member of the 2017 5 Peaks Ontario Trail Crew, which means I will be promoting the events, providing updates, race discounts and attending all of the various trail race events in the region.

 

I am super excited, because it was this series that I was introduced to in the winter of 2014 by one of the local co-ordinators and friend Rob Scheifley, and I have fallen in love with trail running. Running trails is so much more rewarding than running on the roads, with nature, challenging terrain, beautiful views and lack of motor vehicle traffic. I often lose track of time on the trails, and find longer runs so much more relaxing and enjoyable, and even when doing loops I don’t mind seeing the same spots more than once (try saying that about running on the road).

With running trails, sometimes the wetter (muddier) the better, and taking a spill can be dangerous with roots, rocks, and branches, but again the trail is more forgiving than concrete or asphalt, and the bumps, scratches, cuts and bruises are often worn as badges of honour, more than scars of shame.

I encourage everyone to try running a local trail, and you will find them of varying skills level almost everywhere, and please check out www.5peaks.com for events in your area and stay tuned for discount codes where you can save 10% on future races.

I look forward to seeing you #runwild and challenge you to #getofftheroad.

2017 - time to kick things off

I can’t believe I stopped writing this blog 2 and half years ago – right after finishing the Chicago Marathon. It’s not that I stopped running, it is that I got lazy and busy, but mainly lazy…

But, it’s a new year, and I am making some major changes in my life, which I will share in good time. 

So, because of this, I have decided that I will get back on the blogging and post weekly my musings – not just about running, but about life.

Here's to new beginnings and continued relationships, let’s kick off this year with some updates for the next 12 months: 

-a career change

- a renewed focus on things that make a difference

- registered for Around The Bay 30k and 2017 Ottawa Marathon 

- signed up for the complete 5 Peaks Ontario trail race series

Feel free to read along and share with me your thoughts comments, successes and struggles and together, as I chronicle what I hope will be an amazing year…

2014 Chicago Marathon Recap

I can’t believe that it has taken me so long to put this together, but I guess I needed a few weeks to let it all sink in… I ran the Chicago Marathon, AND finished with a PB!

It was a few years ago when I had started running again and talking about going up from the half marathon distance that a colleague of mine suggested running Chicago. He said it was an amazing experience and the crowd, atmosphere and event were incredible and I filed that away as a goal race for the future.

I have now only run 3 marathons but each one has been better and for each one my training has improved, as has my diet, and ultimately I believe my health. I truly believe that the information I have received from my coach and from the runners I follow on Twitter has given me so much more than I ever expected.

I am encouraged by the support of the online running community from places like #RunChat and the #PoweredByBits @EnergyBits ambassador groups. These runners have encouraged and inspired me to keep going and as well to give back by encouraging others. I feel guilty now when I miss the Twitter chat sessions and try to keep up with what everyone is doing.

But enough about that… let’s get on to the weekend recap for the race!

My wife and I flew to Chicago on the Sat and checked in to the hotel, and then walked to the shuttle bus area for the Expo. It was a longer walk than I expected but the weather was nice and it helped me get my bearings for where we were. The lineup for the shuttle was long but fortunately a few more busses came quickly and we were off to the Expo which was a mass of people and motion. The layout is one that forces you to have to walk the length of the Expo to get your bib and shirt, but we were on a mission to get in and out quickly as I didn’t need to buy anything and I didn’t want to just browse.

After grabbing everything we headed back to the shuttle busses and jumped on a different one that brought us closer to our hotel. On the walk back we passed by a few places and stopped to pick up lunch to eat at the hotel and make late pasta dinner reservations. We returned to the hotel so that we could rest up and my wife could get some work done. We spent the afternoon resting, laying out the running gear, and then headed out for a late dinner. After chatting with the kids and making breakfast plans it was off to bed early to get rest.

I was up early and ready to go, so much so that I left the hotel early as my nerves were starting to make me antsy and I didn’t need to annoy my wife at 6am. I headed out for the walk to the starting line and began the process of getting into race mode. The weather was great, it wasn’t too cold and the walk kept me busy as the crowds grew larger heading towards the corrals.

Security was heavy but the lines weren’t too long and I realized that I wouldn’t have enough time to try to catch up with a few fraternity brothers who were hoping to catch up before the race. I needed to get into the corral and start the pre-race ritual of last minute fuelling and finding the right pace group. The goal was to keep ahead of the 4hr pace runner and I found many in my area.

The air was filled with excitement as the national anthem was sung and the elite racers were off… it felt like forever in the slow walk to the start line but around 13 minutes after the lead pack I crossed the start line and saw the sea of runners both ahead and behind and then the true magnitude of the event started to kick in.

The initial pace was great and to tell you the truth I felt awesome as we wound our way through the downtown area before the long stretch heading north towards Lincoln Park. I had planned to take my PocketFuel nut butters every 45minutes (which was every 5 miles) and my ENERGYbits every hour, and took water as needed but avoided the first few aid stations based on crowds. All the while keeping many 4hr pacers in sight I ran along enjoying the sights and crowds and reading the signs they carried. Even as we approached the halfway point I was feeling good, coming in a bit slower than I hoped but still under 2hrs for the first half and then it donned on me that the lead pack was almost done at the same time! But I was here to run my race and not let anything get me down… I tried to find my wife when we made the return loop to the downtown core, but the crowds were deep and I really didn’t’ know where to look, but she told me after she did see me run by.

As we moved along I was still consistent with both the splits and my fuel plan, and with the crowd support it was incredible… It seemed like every time you turned a corner there was a loud cheer and the enthusiasm was amazing and even at time almost overwhelming.

I started to feel a little tired around the 30k mark and by 32k I need to take a walk break. I had initially planned to take frequent walk breaks to allow my legs to rest and recover but I think I got caught up in the drive to hit sub-4hr and that I felt good early but that strategy eventually back fired and for the next 6k I struggled to maintain a decent pace and felt the legs begin to feel like lead. I also wonder if in moving back and forth in my head from miles to kilometers meant that I mistimed my energy intake but somewhere things fell apart but I refused to let it take over.

By the time I hit the 38k mark I was determined to get back on track and had resigned myself that the sub-4hr target was gone but that I was going to easily beat my time in Detroit from last year. This renewed focus allowed me to grab my last fuel load, and drive towards the finish line knowing that Michigan Ave and one small bend was all that stood before me.

With each step I felt stronger and more determined to finish strong and making that last uphitt climb and turn on to the finishing stretch was empowering – hearing the crowd screaming, the announcer calling out names and knowing that I had just completed the Chicago Marathon in a Personal Best time of 4:07.17!

 I was flooded with emotion – the tears and exhaustion mixed and I stumbled around looking for water, food and that moment of rest that was soon to come. The corral at the end funneled the runners to food and water, and even that post race beer, which was actually not even appealing.

I had my picture taken, and then began to field the text messages and notices on my phone… My kids had been watching online back home and actually saw me cross the finish line, and my coach texted me as well… that set me over the edge and I needed to sit down and rest/recover while I downed my drinks, ate fruit and anything else I could find. Shortly I texted my wife who was back at the hotel and I began the slow painful recovery walk back to a welcome shower, breakfast and a pillow.

The post-race recovery was quick, the shower helped and the food was awesome including a few gluten-free donuts, some chai pudding, and every liquid I could find. After resting for a few minutes we decided that a quick cab ride to the airport might mean an earlier flight home and more time to spend with the family (as it was the Canadian Thanksgiving weekend). The refueling at the airport consisted of my last chance to have Pizza UNO deep dish before leaving Chicago, and Stacey ran to another Terminal to grab some Garrett’s Popcorn for the kids.

We managed to get a flight home 4 hrs earlier and were actually home with the kids BEFORE our original flight would have left. We then spent the evening together and prepared for a Thanksgiving feast for lunch on Monday before taking my daughter to the train station so she could return to university.

It was amazing to think about how much we did that weekend, from a CFL game on Fri pm, trip to Chicago, run a marathon, trip home and then a celebration and drive to the train station and back…

It was truly a time to be thankful!