I Feel Good, Didn't know That I Would

Just over 2 weeks until the Calgary Half Marathon, and while I can sense the fatigue I'm supposed to have after peak week has just passed, I otherwise feel great. 

Before, it's been a matter of the taper arriving just in time before injury comes along. Not this time. Last Sunday's final long run is a case in point. Calgary's weather being weird as ever, much of April was wintry. For that 26k however, it was already 18 degrees when I headed out at 10am. So completely unused to the temperature, I did this hilly loop around the banks of the Bow river in 2:13. When I finished, I didn't have the "creaking" feeling in my legs, and a slightly tight hip flexor disappeared after a couple of hours. 

So what's changed/ going right? Mostly clearer thinking which has come from lots of reading and experience. The good things I'm doing which seem to be having a good effect, aside from the running training program are:

No April race. This one has required willpower, although the awful weather in April certainly helped. It has tended to be a shorter race, so high-paced, hard running. It proved a bad way to go before  my full marathon last year (even though I wouldn't trade that sub-40 10k for anything), more in terms of not wanting to back off training to recover. Training now goes on uninterrupted. 

Better posture. I keep trying to perfect this, making sure footstrike is behind the knee and remembering too that arm swing should be in synch. Speeding up arm swing to increase pace works well and feels like less effort - perhaps as it better ensures better balance and therefore having the hips work more on forward movement rather than stability. Not an expert in this field, but seems logical.

Logical too is that my physiology is still improving. There's a 10 year period of the body adapting fully to running that I've read and heard about, and I'm only 4

years into it. At times I notice the hips swivelling which I don't think happened before. Longer stride without over-striding perhaps.

Yoga. I don't go in for much of the spiritual stuff - much of that sounds overblown to me. One "expert" in from Australia to teach a class was one of the most pretentious people I have ever come across - perhaps I was completely wrong about him in thinking he was full of shit (or everyone else was taken in - I'll never know, but I stand by my opinion).

Furthermore, unless doing it 7 days per week, it does not constitute a balanced exercise regimen on its own just a couple of times a week. For me however, twice a week is an extremely useful supplement to my training. It pulls the spine apart, contains quite a few challenging balancing postures and many which nicely stretch out the hip flexors and hamstrings. I can see too how it improves circulation and has a general calming effect. 

The Stick. Like a roller without having to get on the floor. It can get to every part, even that tricky inner thigh. I personally feel a slight reduction in muscle tightness straight after using it, and the legs are generally fresher over time. 

Chiro. Similar benefits to the Stick, I go once a month unless there's a specific, noticeable problem. If anything's even slightly tighter than the rest of the legs, he'll spot it. An expert diagnosis on exactly how things stand.

Free weights. Of my 3 weight sessions a week, I alternate between 1 & 2 of them being free weights. Unlike static machines, nothing is completely isolated, just as in running. Squats are a big part of it too - aims to correct the quad/ hamstring imbalance. 

Minor backings-off from time to time. If feeling especially tight the day after a run - which is usually a weights day - not doing drills (high knees and butt kicks) has made it go away.

Diet and whey protein. Eating sensibly and more fish has served me well over the years. A couple of meat-free days each week can help in keeping one's weight in check. Also, immediately after all runs except easy Mondays I will have a whey protein drink for fuller recovery of running-specific muscles.

So the aim if all's still well in the engine room on race day is to get a sub-1:26. The signs point towards that being possible, with current PB at 1:26:48 on a hillier course.

Boston and the meaning of running

You could say this comes a little late, but these observations are hopefully about more than just "staying strong" and other oft-mentioned, though nevertheless noble sentiments.

Most things that have been said about the bombing itself have been in the general news media. From a running, or a runner's perspective it is difficult to put it into words. Questions abound - from what is the appropriate response to why do people run, and what does running mean beyond the purely physical aspect?

I had said in my blog last year that qualifying for Boston itself had ceased to be my aim. For me any of the majors (or other large marathon) will do. I do still want the qualifying time of 3:10, but now i think I would run the Boston Marathon if I got the chance.

The events of April 15 now mean that qualifying takes on an extra dimension - simply being there to run with everyone else would be the chance to make a statement.
Going for a run and speaking with my feet was the most eloquent response I could and can think of. After I lost weight and got into running, it was for emotional reasons that I became hooked. There's that race day feeling and all that goes with it - one's own "runner's high" but also sharing in those of everyone else on course.
Spectators give encouragement which all runners are heartened by - I once told myself it was applause for having lost 1/5 of my previous weight and therefore putting my life on a better path. Each runner, regardless of ability, is being applauded for the very same thing - with variations in the exact backstory.

To answer my own question of what running means, I believe that after gaining a base of fitness most come to a realization similar to mine: it brings out the best in me - so much so that I have surprised myself by surpassing my previous self-perceptions of not only my physical limits, but also mental and psychological.
I hope I speak for all runners then, when I say that it is by keeping on running that we provide the most overwhelming response to April 15, 2013.

Saint Patrick's 5k, let it snow

The Resolution Run on December 31st at 6pm had much better weather than this.
Still, it marks the end of waiting season, and the beginning of running season, even if spring has forgotten to show up.

A-Chang's favourite part was seeing me in my new Puma top which I picked up in Tokyo. If only they stocked the same stuff as in Asia and Europe, instead of the "shoplifter's uniform" Canada seems to get.

-12 was the temperature, with gusts of wind at 30+ km/h. It had been snowing for a few hours before gun time, with 1-2cm on the ground. Bad weather doesn't bother me all that much, but it was nice not to be doing the 10k. For race day I want to do your best, but regardless of the shape you're in, the weather owns you.

The snow certainly owned me as I hadn't brought my Salomons which would have gripped much better. As it was, people surged past me at the start. My legs were turning over at 5k pace, but I wasn't going that speed. Not a single step I took was "true". Is that foot-spin or leg-spin?

Towards the top of the initial hill, I passed a couple of teenagers who decided to walk (!) and another couple of runners. After the first turn at the top, I found myself running in lots of space, gently round the 120 degree left and downhill. One volunteer called out "go camera guy!", which gave me a flashback to that other meteorologically challenged race, California International Marathon last December.
On the next right there was Neil, the ace photographer, lying on his side - a great angle for making as all look like giant strong runners. "Does my gastrocnemius look big in this?", etc. The next corner had the course heading due north to the turnaround. The snow now blew almost parallel to the ground right in my face. Pull your hat down I said. You won't be able to see, I replied. That's healthy inner chatter.

On the way back I was slowly gaining on the next guy, so made that my aim. An AG podium might be possible if I pass him I thought. Just before rounding the last corner, I went past then battled that wind again on the home stretch.
22:06, and glad it was over although pleased to have given it everything among runners laughing in the face of adverse weather. 17th overall out of 281, and good enough for 2nd in my age group just like last year. Conditions give no clue as to my current fitness, but speed work of late suggests possible PB given better weather on the day.
Next up is the big push towards the Calgary half at the end of May and the aim of getting into the 1:25s.

Japan & Taiwan

I got back from holiday in Japan and Taiwan just over a week ago. Aside from a great experience in general, I got some decent runs in too.

 

Here's the vid of my Tokyo run It's blocked in Japan due to the music used (Dragonash). Not a pothole, piece of uneven pavement or litter in sight. I did the well-known runners' route of the emperor's palace. The path on the outside of the moat is 5k long and no traffic lights at all. It was 2k from my hotel, so perfect warm-up. 2 laps while the sun was rising was a perfect way to start my sunday. All path users stick strictly to the left except when overtaking, something else which makes for a relaxing run. The same is broadly true when walking down the street or taking the subway (I used to live in mainland China where it's elbows and general piss-offedness all the way). Perhaps inspired by the local impeccable manners I pointed out to a teenager I passed that his laces were undone on one shoe. He said thanks as he stopped to do them up, though all I could do was point.

I noticed that all the Japanese runners have rather nice looking clothing, better than most of the stuff available in Canada where most stuff you buy makes you look like a basket ball player. I picked up a couple of things at the Puma store in Harajuku. The last time I saw such great Puma stuff was in Berlin. When will their stores in North America stop selling "car thief in training" rubbish? Should I write them a letter?

 

Kyoto vid. My favourite vid, and favourite run despite being slightly lost much of the time. It was still dark when I set off, and passing traditional looking houses and temples/ shrines at daybreak made for quite the romantic image of Japan. A monk wished me good morning, and I passed a temple in which some were doing their early morning chanting. I was never exactly where I was planning to be from my map, but always had a rough idea. I did stop once to ask for directions, so as not to miss one particular street which is towards the end of the video.

2 days later I did a tempo interval run up and down the river to avoid getting lost and to hit my target pace without traffic lights. Lots of herons and egrets along the way. I needed to go for a bio-break halfway through. I knew there were metro stations along the river, so I went to one of those. It was inside the ticket gates, so I went to the ticket window and putting on my best pained expression, and maybe even the "twist like ropes" pose from yoga, said "toilu!" Thus relieved of my burden, got a couple more intervals in.

Taipei. Not the prettiest city in the world to be honest, though most places suffer in comparison with Kyoto. Being tropical, it was already over 15 degrees and humid when I started. Bathed in sweat. The nicest part was probably the Chiang Kai-Shek memorial hall, a grand open space with nice park off to the side. A lot of familiar hobbies on display, including fan dancing, taichi, and walking backwards. A more uninterrupted run would have been on the river pathways, but it was still a good workout.

 

Where did the winter go? Well, it's still here from the snow that keeps coming. It melts - partially - during the day. Hopefully the roads'll be clear for next sunday and the St Patrick's 5k. Race season is here!

Have I missed the new year rush?

Between my 2 colds, or perhaps one long flu, I have mostly missed the new year invasion in the gym. Now things are back to normal-ish again, it seems there's no-one who appears to have stuck it out for a month. To put it another way, most have given up just when they might notice a slight increase in fitness.

A few extra post-cold sessions have allowed me to observe other characters. The one that sticks in the mind is one guy on the elliptical who sweats a lot but never wipes his brow. Instead, he keeps a towel on the machine below his head a drips on it. Once every couple of minutes, he shakes the sweat off by nodding violently in a severe whiplash inducing motion.
It puts in mind the other odd behaviours and general showing off the gym presents to any keen observer. Wearing a wolly hat while working out anyone? It's partly the show-offs and neckless wonders that make me view the gym as a necessary evil. An outdoor run means you're quickly away from anything annoying. But there are odd sights, such as shirtless runners in subzero temperatures and odd techniques such as arms bent to the extent that the hands are level with the armpits.

I'm getting back into hot yoga which helps pull apart the back, legs and other constricted parts. There's also the challenge of how loud one can fart without being discovered. A-Chang & I have had a few "bum-burp-offs", she usually wins.

Off to Japan & Taiwan for a bucket list holiday next week. Can't wait! I have some running routes mapped out, and the gopro at the ready. It'll be just 2 weeks until St Patrick's road race when we get back. 3 halves, a triathlon and a spartan won't be far away after that.

2013...

I must be the last one to do this too. It's going to be yet another case of trying to curb my enthusiasm and not race too much. The half is my favourite, so I'll do 3 and attempt the "triple crown" of getting under 90 minutes in all of them. Plus a couple of other things thrown in. I would perhaps start the season earlier, but A-Chang & I are going on holiday in February. So, my little calendar:

St Patrick's 5k, March 17: how doable is another PB - 19:25?

Calgary Half Marathon, May 26. Completely flat, a big PB is the aim. A sub-1:26 would do nicely.

High River Canada Day Half Marathon, July 1. Stampede road race has a half course with a bit too much gradient. 5 weeks after the above, should be good for another sub-90 as long as it's not too hot.

Lake Chaparral Triathlon, August 11. Yes, a triathlon! The start/ finish is walking distance from my house. I'll do the sprint distance: 750m swim, 20k bike, 5.5k run.

Harvest Half Marathon, September 28. I'll see if I can beat last year's time and current half PB, 1:26:48. Will be my 5th HHM (in a row).

Banff Winterstart, November 2. A 5 miler starting in the early evening, each runner carries a glow stick. This would be a new one for me. A day at the spa the next day would be in order too.

Of course, the year would not be complete without the coda that is the Resolution Run.

A total of 7 events, what restraint...

Resolution Run vid

Here's the vid of the Resolution Run, the bridges look pretty good.