Chicago Marathon Training update

I set my goal to run the Chicago Marathon over a year ago, when I was training for Detroit and now it is less than 2 weeks away… time flies when you are having fun and training.

My program is based loosely on one from my “unofficial” running coach Kate Laing at Smooth Running, and is based on a 16wk buildup that we used for half and full marathons – the difference is that this year I did most of my training solo.

The amazing part was that I found it easy and enjoyable to train – the early morning weekday and weekend long runs were not a chore but actually things I looked forward to, and as it turns out, I have already logged almost 1300km by the end of Sept which is 200km further than I ran all last year.

My initial goal of 1500km is now well within range, and I expect to exceed 1600km with a stretch goal of 1700km factoring in the unpredictable Ontario winter coming up.

During the training I have managed to run a few races to help with motivation and to provide a changeup to training runs, these included one trail half marathon as well as 2 races with my 13yr old son. Some of these runs were highlights of a very busy summer and I an anxious to hit the road in Chicago with the ultimate goal of my first sub-4hr marathon…

Through it all the biggest factor has been my nutrition. My regimen consists of ENERGYbits before runs as well as every hour, Pocket Fuel nut butters every 45min during runs, as well as RECOVERYbits post run. Another thing I have added is chia pudding made from chia seeds and almond milk which has now become a daily staple in my diet.

The weekly running schedule is at least 3 weekly runs for 6-8km in the mornings, usually at 5am, and then at least one long run (20+km) and this has been relatively consistent all year.

During the last 2 months I have logged over 500km and finished the Nike+ Chicago Marathon 4hr Challenge of 362km in 45 days (I finished in 14^th place) which in itself is an accomplishment I am proud of…

My dedication to this has been key to building up the mileage and the confidence that the goal is achievable.

Stay tuned for a post Chicago update in the upcoming weeks.

Summer running

Now that the days are longer, and supposedly warmer, my training program will focus on morning runs to avoid the humidity and late day sun and heat… and even at 5am it is light enough that I don’t have to carry a light (but do to be safe).

My morning run consists of a simple 6+km loop down the hill, and through town, returning uphill to finish off… from here I can add a small paved path run to add on 2km or depending on time of day and add significantly more distance as required.  Ideally I like to run the loop 3x a week and then at least one long weekend run.

I have recently begun running around the lake on a trail and if running this as part of a loop I can significantly add both mileage and difficulty to a simple road run…and if I drop the boys off at the skate park I can do an “out and back” on the trail as part of a 15+km run in under 90min.

The addition of the trail run has been great as it has helped me to train for The North Face Endurance Challenge Half Marathon trail run in July. This race is taking place at Blue Mountain, near Collingwood ON, and I am so looking forward to the experience. This event sounds more fun than Warrior Dash and Tough Mudder, both of which I have previously run. I love the idea of trail runs and am looking at making them a staple in my annual running calendar.

The training plan has merely been a continuation of the half marathon training I did for Mississauga in May, with the trail runs added on to give me more of a feel for what is in store in a couple of weeks. The thought of running up the ski hill is still daunting, but having completed a few obstacle races I am sure it is something that I can handle…

This year my race calendar is full – 7 planned races with the gem being the Chicago Marathon in Oct, but the actual highlight has been my 13yr old son asking to run with me, and to date he has completed a 15k race and today we signed up to run the Oasis Zoo Run 10k at the Toronto Zoo in Sept. He has trained with me in Florida over the holidays and has run with me in evenings and on weekends and his desire to spend time with me and keep active is what is keeping me going.

Having a training buddy is great, it motivates me, and hopefully inspires both of us to remain active and healthy. We are working on healthy eating – gluten-free where possible and have eliminated most processed foods to keep clean. We also fuel our runs with ENERGYbits and PocketFuel as needed. I am beginning to think that Kris runs just so he can have a smoothie to recover when we get home… but I am not going to argue….

So as the summer begins and kids are out of school, I hope to keep going – I set a goal for 1500km in 2014 and am almost halfway there, so with the marathon training kicking into gear, it should be achievable and having my son there to run with me and cheer me on, I am looking forward to the next run….

What's Next?

What’s next?

That’s a question that some runners face almost immediately after completing a race…

No sooner has the accomplishment been realized and the next goal is in question… Do I try to better my time, or is it a longer distance, or where do I race next?

It’s been a week since the Detroit marathon, and my thoughts have gone to will I race it again next year, or will I go after Chicago the week before (or try both?), or what is the next big one?

I took the entire work week off from “training runs” but did manage to drag my butt out of bed Sat. at 5am for a training run with my “half marathon” training group as they are tapering for a race next weekend. The distance was 12k, and the weather was less than accommodating as we faced a significant wind and the first “snow storm” of the fall season. It had started snowing/sleeting around 5am so by the time we hit the road at 7am there was accumulation and a biting headwind but we managed to get in 13+k as my training partner and I doubled back to make sure that the only other runner to brave the conditions was still in good shape.

It is runs like this that makes me realize that I love pushing myself, sometimes for no real reason other than the challenge to step outside the comfortable and do what many others won’t.

My next race is in Dec, the 10.8k Egg Nog Jog, a local favourite with rolling hills and scenic views and warm soup and egg nog post race… and this is a very comfortable distance so weather conditions are virtually irrelevant (I say virtually because it is Dec. in Canada so there is always the threat of bad weather – but that’s the challenge).

After this my calendar is open but will quickly fill with the March 2014 Around the Bay 30k in Hamilton, for my 4^th time, and then the decision will be - which spring race do I want to do? Mississauga, Toronto, or Ottawa? Half of full? And what other events are there that I am interested in doing – my hope is that there will be at least 3 half marathons and a full…

The most important question is…. Who wants to run with me?

Detroit Free Press Marathon recap

The weekend started with a delayed drive down to Windsor/Detroit due to previous commitments but we managed to make the runner kit pick up at the Health and Fitness Expo before the 7pm cutoff. My wife dropped me off and circled the block a few times while I ran in to grab my bib. I did not walk the Expo as there was really nothing I needed prior to this race, and really wanted to get to my in-laws for the pre-race carb load pasta dinner.

The tunnel was backed up so we headed to the bridge and made it back home in just over an hour – including a chat with the Border guard who wished me luck in my quest of sub-4hrs. The funny thought that crossed my mind was that in less than 12hrs I would be back in almost the exact same spot but this time running with a pack of fellow “athletes” and weekend warriors.

After a few plates of pasta and tons of water, I settled in to an evening of relaxation, watching TV, and visiting with family. I excused myself, set up the crockpot for my pre-race oatmeal and headed to bed early – attempting to get 6hrs of sleep before the race.

4am came early, and after some fitfull sleep afraid I would oversleep, I woke up, dressed, ate and woke up my wife for the early morning trip to the Tunnel Bus. No need to fight traffic or find parking especially if that would mean waking everyone up to hang around in the cold…

The bus got me to the starting chute at 6:30 and the energy in the cold morning was contagious – with music blaring and the emcee pumping up the crowd before the National Anthems. Before I knew it, it was race time.

I took off with the 3:55 pace bunny and kept him and his spider hat in view as we approached the Ambassador Bridge 2 miles in. The sight from the bridge was spectacular, and many stopped to take pictures, but I kept on feeling very comfortable and looking forward to running in Windsor, where I had gone to University, and have not been back as often as I would like.

I kept my eyes open for my family, as I wasn’t sure if they were going to be roadside on the Windsor side or only near the finish line.  As I approached the first relay point, I saw my sister, who was a volunteer, and exchanged a high-five and felt energized by getting to see her if only for a few seconds. Within minutes we were around the corner and heading to the “underwater mile”.

The route travels through the Windsor-Detroit Tunnel and measures exactly one mile, and this was an eerie experience, mainly due to the fact that the temperature outside was around 40F yet in the tunnel with no breeze it felt like it was about 30 degrees warmer, and I started to sweat, as did many of the runners around me. Some even took their shirts off in the tunnel but quickly put them back on as we approached the Detroit opening as the cold air was like a deep freeze blast.

As we re-entered downtown Detroit the crowd was rabid, vocal and lined what looked like 10 deep everywhere – it was an amazing reception and one that I will not forget even as a Canadian runner. We now headed into the meat of the race – heading towards Mexicantown and Corktown punctuated with passing the now empty lot that was once the sight of Tiger Stadium, ominous in that the Tigers had been eliminated from the ALCS the night before. This area holds many memories for me, as growing up in the area I went to Tigers games and during my University years frequented Mexicantown after hours along with Lafayette Coney Island (I was tempted to stop for a ‘Heavy Heavy Chili Fries’ but knew that wouldn’t sit well with a half marathon still ahead of me).

The course was well marked and at the spot where the ½ Marathon turned to the Finish Line meant that more than half of my running mates were gone but that 3:55 pacer was still in view. I had crossed the halfway mark in 1:51 and change (gun time) so was feeling good – but that was about to change.

Over the next few miles, I lost sight of the pacer, and started to struggle mentally – as it seemed the slightest thing caused me to question everything and it was around this point that the variance between the posted mile makers and my Nike+ started to affect me – it appears that my system needs to be recalibrated as all my distances were off by almost 10%. This meant that my stretch goal of 3:45 based on the training pace was actually off by 10% and that did not sit well – almost immediately I started having to take walking breaks between hydration stops.

After a few more tough miles, I managed to get back on track and the run through Indian Village (miles 16-18) was better – if not for the scenery and the neighbourhood tents and encouragement (not to mention the Polka music and free beer offered by a few). By this time I had accepted that 3:45 was not going to happen but I had not seen any other pacers so was trying to stay positive and focus on my own pace and the music from my iPhone.

As I hit the 30k mark things started to crumble again, and my confidence was shaken and the turn onto Belle Isle (funny enough a spot I had never been to before) was going to challenge me more than anything else. I knew that once I finished the 3 mile loop it would mean only 4 miles until the Finish but no sooner would I get myself in the right frame of mind to push on, and my phone died. This meant no more annoying miscalculated distances, but also meant no more music and that meant listening to the voices in my mind and at times they were pretty loud.

Once I left Belle Isle and turned towards downtown again, I vowed to keep moving no matter what, and that I would no longer “race” anyone but myself. Finishing was my goal, and given where I was in the run, I was already going to destroy my PB because this time I ran more and walked less and as painful as it was mentally and physically, it was better than the last time. This realization made the last few miles rewarding though not effortless.

I enjoyed the views along the river, the crowds and the volunteers and before I knew it I was on Atwater and heading into the chute – where the crowd reenergized me and gave me the boost to kick the final half mile.

I finished with arms raised, crossing the line 4:21 after the gun and with an official time of 4:17:23. Seeing my family after getting my medal was incredible – they had been worried because they had been tracking my iPhone and thought they had missed me or that something had happened once it died.

Post race was spent rehydrating , refueling and the race provided more nutrition and liquids than I could have expected. It was an amazing experience – one that I may even consider running again… I’m a runner – there is always a chance I’m going to do this again…

A special thanks to the race organizers, volunteers and the police and security that were present everywhere making this a truly amazing event, and to Energy Bits for the amazing fuel that kept me going.

Marathon Training

I started running a few years ago, at least in terms of running organized races. Since then it has become more of a lifestyle change than a habit, and more of an exercise routine, obsession, and challenge to myself to see how far I can go and how far I can push myself to perform.

I started with a few smaller runs, 5ks etc and then pushed to the 10k range, before challenging myself to run the half marathon distance. I would train with friends and started a morning run loop routine that started at around 2-3k daily and then participate in clinics and a long run on the weekend.

Over time that became a comfortable habit and then the thoughts of running longer distances crept in and before I knew it the annual “Around the Bay 30k” in Hamilton had become routine and the thought of the 42.2k distance did not seem that far off.

I trained with a running buddy, Kerry, and together we ran on weekends and enjoyed the bond of social running and pacing each other towards the goal of completing our first full… A toe injury put my plans on hold, and Kerry completed his first full while I could only wish that I would recover, and then planned to run my first in Hamilton for the Road 2 Hope.  We both entered the race and again a lack of preparation impacted my race, but I did manage to complete the distance, with a lot of walking in the last 12k in just over 5 hours.

All I can really remember was losing the 3:45 pace bunny at 28k as I hit the proverbial wall and lost my drive and energy and battled thoughts of quitting while I continued to walk angry at myself for a lack of proper training and nutrition. My crowning moment was my determination to run across the finish line, and mustered everything I had at 40k to run the rest and with my coach and training partner and their son cheering me on, I picked up the pace and crossed the line victorious but disappointed.

As only a distance runner will understand, within half an hour as I was settling into the passenger seat on the way home, the thought of running not only another marathon, but attempting an ultra-marathon distance of 50k crossed my mind.

This brings me to now – to two nights before I tackle the Detroit Free Press International Marathon, the distance that has challenged me to drag myself out of bed at 5am when it’s cold and dark outside, and my bed is warm…

This time it will be different because of a few things…

First – my training is better – since July I have logged well over 500km of training runs and I have listened to my body and pushed when I could and rested when I should as well. Most of these training runs have been solo – this time I was running the marathon alone – not with a group or even Kerry – this was for me, about me, and about not giving up.

Second, and most importantly, my nutrition is better – I have been eating better, hydrating more, and supplementing not with gels or other gummies like I did previously (I had at least 6 gels running a half marathon 2 years ago and paid dearly with digestion issues). This time my fuel is Energy Bits – a spirulina algae tablet that has changed the way I think and manage my hunger and energy supply. These bits are amazing – 100% natural, a high source of protein and low in calories. I take them every day, running or not, and have noticed a sustained energy level. When I run, I take more before heading out and have noticed that I don’t crash mid-run, nor do I feel hungry… about half way through my long run, I will take more – usually 10-15 tabs and I am able to maintain pace and activity. I have even noticed that my post run recovery is quicker; there are a lot less aches and even no real need for a nap. Even the morning loop runs have graduated to the 6-8k range and happen 3-4x a week.

As I think about the last minute details, my main concern is making sure that I have enough “bits” for race day and given the small size, it will be much easier to carry these than worry about numerous gels and then disposing of the garbage.

I can’t wait for Sunday – to complete the race – to beat my goal time of sub-4hr, and to be able to function the rest of the day because I have done what I needed to do to prepare.

Now it’s just up to me to put one foot in front of the other, repeatedly, to not stop running until I have crossed that Finish Line.