Calgary Marathon - 4 stretches and a bag of salt

Another subtitle could have been "the good, the bad, and the ouchy", though I'm sure someone's thought of that one before. This marathon (my second) for me was overall a success, however it does leave unfinished business, but I will start at the beginning.

The Calgary Marathon was moved this time to the Stampede grounds, had a new course, and certainly had a "bigger" feel. I'd set myself a "dream goal" of 3 hours 10 minutes, doable I thought given my time at other distances. My PB from my till now only marathon was 3:29:56, so a "minimum goal" was to beat that.

I had been careful not to have as much fibre given my experience at my first marathon. Between waking up and startline I had also gone for a CC (confidence c**p) 5 times. Though I'd forgotten to bring tylenol with me, I knew it probably wouldn't help prevent a muscle pull or anything like that.

 Rich was there, doing the 10k this time, coming back from Boston some 5 weeks before. He shouted "Go Peter go!" before the startline like only he can.

 Once again, the Team GB top. Fewer funny looks this time.

Kudos isn't a strong enough word for Neil Zeller and this shot he took of me. It's a true "what I think I look like" photo. For my wife, there were 2 spots between the start/ finish where she would be to take my photo.

As usual I had the headcam on. I knew it would help capture the atmosphere, always great at this race. Just seconds after the horn, I felt a bump to my left, one runner's shoe having come loose.

Many thanks to Kristy for the above shot (worth a 50% GORR on the revenue from this blog!)

2 photos from mainstream media above, play "where's P?" on the bottom one.

No sooner was I past the Saddledome when a voice to my right said "Peter - a touch of the runs?" I didn't catch his name, but he said he'd heard of me through Neil.

I knew Km1 would be quick, and my plan was to dial down the pace after passing the sign. I did, but not enough, I realized, when I saw the half marathon 1:30 pace bunny just edging past me halfway through Inglewood at about km3.

It was a touch irritating to be chopped by a couple of people who didn't think I was on the inside of them on a couple of the early 90 degree bends, though kind of expected perhaps. What I didn't expect was another runner to unclog his nose in front of me twice. The first one was in the bushes to the left, then loosing his bearings he did it again a few seconds later to his right and into the middle of the road. As a precaution I jumped, then loudly said "nearly!" which he pretended not to hear. Below is the least flattering freeze frame I could come up with, this is the "ugly" I refer to at the beginning of this write up. His shirt was white at the start of the race.

On through Bridgeland, I remember quite a few of the lady runners spitting, though safely. Still a novelty to me perhaps. I don't think I spat once in this race, which is unusual, the need usually arises at some point.

Crossing the Bow River for the second time, I caught the eye of an official photographer, who then said "come on Great Britain" in an English accent as I passed him.

Just like my first full marathon in Calgary, I knew it would get quiet after the half marathon turn-off. It was just after this that A-Chang was stationed for the first photo op. I was by this time following the guy in the hula-skirt who was getting all my press and lens time. 

The second quarter of the course was the slightly uphill section, and just when I was contemplating taking my gloves off, it clouded up and stayed that way. I was about a minute and a half ahead of schedule and managed to give up a little time.

Two things that did go right are that my feet felt comfortable throughout as I had adjusted my shoes perfectly according to my different-sized feet. The other was avoiding having to stop for a bio-break, not even needing to hold it during the race. The same can't be said for this guy, who took off from this porta-potty like he'd left a hand grenade in there. Have headcam, will capture evidence.

Through Garrison Woods, and still feeling fairly comfortable.

 40 seconds or so ahead of schedule at the halfway point.

At about 27 km I could feel my legs getting a little heavy.

I got to A-Chang's second photo spot at 31km.

Just 2km later on the 14th street bridge, my right leg which had given me a little trouble in the build-up to the marathon, tightened considerably, so I stopped for a brief stretch.

A second, slightly longer stretch was needed a few minutes later.

Just after 34km, and the above delightfully dressed lady, my right hamstring locked up. Not her fault.

The 2 people I stopped near were well equiped. The lady above gave me a packet of salt, which tasted, well, salty, but I knew I needed it. I hope she knows I'm extremely grateful.  Before that kicked in however, my "reliable" left leg locked up a couple of minutes later. A long stretch, then I walked for about 10 seconds, and with the knowledge that a 3:10 was long gone, said to myself "I'm finishing, no matter what", then broke into a gentle trot.

The salt, along with grabbing 2 cups of gatorade at the next aid station started to have an effect, and the trot turned into a jog.

Also giving me a lift was the fantastically raucous crowd at the east village aid station. By the time I passed the 40km sign and girl on stilts my legs felt fresher, though stiff. Up ahead, the few other runners I could see were looking wobbly. "That must be what I look like" I thought.

Not as fortunate as myself was one runner I saw seized up on the ground about 500 metres from the finish line. Well attended by medics, I hope he recovers well.

It certainly made me happy to be finishing under my own steam, and despite my trials between km33 and 35, a big PB was still coming right up, as I passed a couple of runners who'd already finished and gave me a loud "attaboy!"

A nice moment right at the end with a father carrying his son on his shoulders.

 Finally there in 3:20:47, 84th place out of 972, and a PB by 9 minutes and 9 seconds.

For the record, my pace chart.

There were 3 stairs to negociate to get in under the grandstand where the food was. "Negociate" is an interesting word. Tougher than that was the "staircase to hell" in the c-train station afterwards. Anyone who has had to walk down a flight of stairs right after a marathon will know what I'm talking about. Imagine singing "ow" to the tune of the 1812 overture.

When I got out of bed the next morning, while I could stand, I had to bend at the waist to get myself going. "And we're walking.." I said to myself like some sort of aerobics dvd.

Overall then, I can't complain about slicing 9:09 off my PB. The course was quite good and fun, wouldn't have minded sharing the road with less traffic in places. A 3:10 marathon is unfinished business though. I actually registered for the California International Marathon in Sacramento on December 2 the week before this race. I have a few things to work on for that mission.

Now for the video. I should give the headcam some trial runs to steady the picture for the next races, won't bore readers with those details. Enjoy, and don't sit too close to the screen!

The url is http://www.youtube.com/watch?v=nS9c3WfxysM&list=PLF35F7ACB6146641A&index=7&feature=plpp_video

Race ready?

"...and you're race ready," said my chiropractor after my final session before the Calgary Marathon next week. I hope so, I feel like a newcomer again, with this being my second full marathon. The right leg has been improving, and I believe that if it gives me trouble on race day it'll still be runnable.

After my friday tempo my watch went blank when I was trying to save the workout, wiping all its settings which doesn't happen if changing the battery otherwise. Time then on saturday for the shortest run I've done in years, 2,000 metres on the track to calibrate it. Its default setting had the 5 laps of the track at 2,116 metres, so good thing I did. It's not a GPS watch, rather one that uses a footpod. I worry that in races, one of those would have trouble finding a satellite along with several thousand others and also lose signal in tunnels, under bridges, etc.

So for race day, then the general aim is to get under 3:10. This would be a BQ time, though I'm not interested in running Boston any longer as per my previous rant. I'll keep it around the 4.30/km range, slowing perhaps a touch between km 12 and 22 which is where the course gains elevation a little. It's different from the old course which had a significant hill, so should be faster.

My official photographer also has her map and set of instructions I'll be writing for her to get my photo in 4 different places. Given how long she'll be waiting, it ought to keep her from getting bored. She will no doubt spend a fair amount of time looking at the runners' fashions, especially ladies in lululemon.

From km 22 onwards there's a gentle downhill all the way to the finish at the stampede grounds. As in previous years I will start right at the front, just behind the handfull of elites, and settle into my pace at the 1km mark, hold it steady from there on, then try to hold it together for the last 10km. Hopefully too, I can get plenty of good material on the headcam...

Are you not overtrained?

In hindsight I should have made straight for the exercise bike after my 10k, rather than training "as usual" straight after. Lesson learned. After a 5k perhaps, 10k no. The sunday before last I did my long run of 16k and felt ok, though my right groin - pectinius and sartorius I believe (ooh, I just googled) - cramped up a couple of times. Most oddly of all, I was recognized by someone at my company - "aren't you Peter, from the company newsletter?" - I shared my story with hr for their wellness site.

But I digress. The sunday just gone represents 3 weeks until the Calgary Marathon. My avoiding speed runs and replicating them on the bike was my way of saving myself for the key final over 20k run before race day. I dropped my wife off for her kickboxing class, then did a one hour out and back. My "P&S" cramped on the 30 minute mark, but shifting my weight and remembeing to engage my toes, this faded.



A-Chang was waiting when I got back, with her new bike. I took it gently, only going around 5:30/ km. A-Chang had to walk up slopes with her bike with tired legs from kicking bags and stuff. I was pleased that even though I could "feel" my right leg, it stayed consistent. At the 20k mark, I even put in a 4:24 to no ill-effect.

On to today, and I did my recovery run on the bike as planned. It seemed like I had a headache for most of the day, though slightly less post-workout. I had the sniffles a bit too. Now I read that this matches a couple of the symptoms of over-training. Much of this is due to carrying on regardless after my 10k, despite that having pretty much been a 100% effort. I'm overtrained then, largely because of what I did after that race.

Given that I came through the longest training run with my leg actually feeling better afterward, and with the taper now starting, all should come good on race day. I'll make sure to be smart between now and then and also during the race. There's less pressure too seeing as Boston has dropped off my bucket list. That said, I still want to beat 3:10. I almost feel like a beginner again, being just my second full.

Injury prevention, Boston rant & other plans

After the 10k last week, my right hip & quad area has been a little tight. A muscle beginning with "p" on the inside of the groin in particular is a little tight according to my chiropractor, although he knows the rest of that word.

For my friday tempo, which was due to be a 3x10 minute session, he said to go slightly slower. This is the toughest tempo in my training program. I did the same one last year and the wind blew me all over the place. It was equally windy on friday, and rather than compromise that workout in bad weather and perhaps aggravate my leg trouble, I opted for a bike session instead. Given that my tempo and speed work is all time rather than distance based, no complex math needed thank god/ budda/ allah and all points in between.

It's worked well before - in the 5 weeks between Quebec City half and Harvest Half last year, I did BRT (bike replacement therapy) mid-week and ran my long sunday runs. In Qc by hamstring gave 2k from the end, and I PB'd in the HH. I will do the same over the next 4 weeks if I have to. The drawback though will be the lack of view, as I don't classify guys weightlifting as a view.

While getting a Boston qualifying time might still be the aim, there were a few thousand deferals allowed from this year's race due to the high temperatures. This makes it harder to get a place, though even if I get within 5 minutes of my BQ (so can register slightly earlier), I'm not sure I want to bother. In my (probably minority) view, this race is now slightly tainted. Next year's race requires qualifying times that are 5 minutes faster, so I have to try that much harder than some with slower times given a free pass because they didn't race in the conditions on the day of the BM. For me, Boston is the reward so just enjoy the experience. Some can decide not to start, but given the entry system in place, for me it should not mean being able to defer. End of rant. Maybe I'll apply in September if I qualify - might have got off my high-giraffe by then!

I didn't get my name drawn out of the hat for the New York marathon. Boo. I will probably put my name in the hat for London 2013 on monday, and find out in October if I'm lucky enough. I can just imagine somehow getting an entry to both. That would be awkward. Aside from that, I will most likely do a mud-race in July (what a headcam movie that'll be!), perhaps a night race in August, perhaps too the Banff Winter Start in November and most likely the California International Marathon in December.

The next 4 weeks are about getting plenty of sleep, training smart and listening to my body, especially my pesky right leg.

Spring Trio 10k report - breaking the 40 minute barrier

Ah, the 10k. As gut-busting as a 5, only twice as long. My first 10k, above, was my second ever race in September 2009. I gasped across the line in 43:57, later thinking that sub-40 would be tough.

Fast forward to the St Patrick's 10k in March 2010, above, and I decided to go for it. I kept to 4 min/ km until the water station at about the 3k mark. After slowing a little to drink, I couldn't bring my pace all the way up again, though I still PB'd at 41:28. The next 2 races were slower. One of them was extremely hot with a time of 44:39. The highlight of that was indecisiveness at a water station about whether to drink or dump it on my head - I ended up throwing it over my shoulder.  

Now to 2012. Given how warm it was - 12 degrees and rising, I decided to road test my Team GB top (I'm from the UK for those that don't know) that I'd planned on wearing first at the marathon. It's actually for sprinters and quite figure-hugging increasing the looks I got before the start, mostly of the "who do you think you are?" kind, though mostly from those doing the race in the official shirt (!). I love it, and it's certainly better than the newly released kit with all the red replaced by light blue. Sorry Stella McCartney :( 

There I am, putting on my new and improved headcam, that didn't record a single second of the race. It should produce good pictures once the battery charges up properly. This race was a 5, 10 and 15k rolled into one, all following the same route with different turnarounds.

My top makes it look like an international event, don't you think? I was just about to wave but knocked elbows with #84, whereupon he said sorry to me. More my fault really.

No pictures from during the race unless some appear elsewhere for me to pilfer. Over the new Peace Bridge I overtook a couple of people settling into a slower pace, and shortly after another guy came steaming through past me. At km1 my watch read 3:42, so way ahead. Under 2 bridges in quick succession, one lady I gradually overtook came flying back past me under 10th street bridge, preceded by a warning "coming very fast on your left!" I know what she thought she was doing, though I doubt it was that effective.
I tried to dial back my speed, and clocked 3:54 on km 2, 3:57 for km 3. If I could just keep that pace up to the turnaround, the sub-40 would be mine. I noticed too that there were 3 guys ahead of me. One of them kept going at the 10 k turnaround, so I thought I was 3rd. More on my mind than that though was giving myself a shove to get my pace back up after the u-turn. Despite my love of running, it's still tempting to back off.
It seemed I wasn't getting the same kind of looks on the way back as I passed other runners. Were they thinking "this guy's got skills"? Or were they just too tired to frown?

At around the 7k mark, I put the idea out of my head to catch the guy in front. I didn't really have the extra speed to call on anyway. Back across the Peace Bridge, and the "impossible barrier" for the 10k was coming down. I'd done the sub-90 half-marathon last year, so about time.

On the home straight, this young lady sped up to run with me. We're not related.

My chip time was 39:23, a PB by 2:05. It turns out that I didn't even notice the 10k winner finishing over 5 minutes ahead, so I placed 4th. I was 2nd in my age group, and got a nice medal for it.

Here's the pace graph. 3 minutes per km is at the top. I averaged just under 3:57 per km.

The ymca being just next to the finish line, I was able to shower and change right away. After that my chief photographer and I went to Wurst for brunch and to re-stock my legs. So apart from the headcam trouble, another great race for 2012.

The coyote

On good friday, as it was a public holiday I did my scheduled 5x 6 minute tempo run in fish creek park. I had literally just finished the last interval and was a few hundred metres from the hill to exit Chaparral Valley (close to the location of the burnt-out car found a couple of weeks prior).

Quite a way off, I saw 2 cyclists coming towards me. Then to the right, racing down the hillside, I realized a coyote was coming towards me. While I've seen them before, it's been either to eye each other from a distance or old Wiley has ducked for cover in the bushes.

He crossed the path in front of me and down the bank on the other side, he kept on running towards me, parallel to the path. "Remember your training," I said to myself, as if I'd once been in the SAS or something. So I stood still, turned to face him, and lifted my arms out a bit to look wider. He simply sprinted past and turned to look at me as he did so, then kept on going.

I said to the cyclist and her son, "the coyote must've been spooked." "What coyote?" I don't know how they missed it. Like most coyotes, this one was trying to avoid people, especially being all by itself. I wish I'd had time to get my phone out for a photo, but this National Geographic pic will have to do. Cheeky chappy.

I did a 26k run on sunday, no big rush about it though. My right hip felt stiff afterwards, but was much better after monday's slow 10 k recovery run. I'm sure this is well-known to some, but I've found the solution to post-exercise soreness is rest right after, then mild-exercise the next day seems to stimulate the body into extra efforts at repair. I hope this pattern repeats itself for the next 7 weeks :)