2009 Season schedule

I believe I mentioned in a previous post that 2009 would be the year of the bike. I looks like I lied. I meant it at the time but it just happened that I unexpectedly qualified for the Boston Marathon and have to start marathon training all over again. This time, I want to put in more miles than for my first marathon. Although the training was more than sufficient and the race went smoothly, after the race my body was thorougly thrashed. A week after the race, I went out for a short run and basically couldn't walk straight the next couple of days. I believe that with more volume, I will be able to recover faster. So if I race 5 or 6 times a week, I won't be able to bike as much as I had hoped.

So what's the plan?  Originally, I had thought I would go to the Florida 70.3 Ironman at Disneyworld but now that I have to go to Boston (and my family discovered a sudden interest in my running), this would blow my travel budget. So I will do my 70.3 races locally. I still wanted to do something new in the Spring. Last years I did the Sulphur Springs 25k trail race and they also have longer distances, so I decided to go for the 50 mile this year. Boston will be a training runabout 5 weeks before Sulphur Springs.

I'm going to build a plan from a combination of the "level 2" marathon plan from "Brain Training for Runners" (BTFR) and the Comrade Marathon plan from "Everyone's Guide to Distance Running" (EGDR). The Comrade Marathon is a well known 90km ultra-marathon down in South Africa. So I'm going to follow the BTFR plan to build the pre-requisite base mileage of about 70 km/week and switch to the EGDR plan. The mileage for some of the long runs is just ridiculous, so the author recommends doing half-marathons, marathons or short ultras (50k) at a slow pace as training runs.

I have already started the first (BTFR) plan. I will keep going until February 8, which is 16 weeks before Sulphur Springs and then switch over to EGDR until May 23rd 2009.

My Race schedule should look like this:

Nov 23 - Whitby Waterfront 10k

Dec 28 - Resolution Run 5k

Jan 1st - Hair of the dog 9k

Mar 7 - Seneca Creek 50k

Mar 29 - Around the Bay Road Race (30k)

April 20 - Boston Marathon 42.2k

May 23 - Sulphur Springs 50 miles (80k)

I might no do all of them. Some distance don't quite mesh with the plan. For example, in therory I should "warm up" with a 14k run before the Boston marathon to get my mileage up to 56 km that day. We'll see. All of those run are to be done at a slower "ultra" pace of about 5:40min/km (9:07/mile). I will also switch to a run/walk combination of 8 km run / 3 minutes walk. 

I am a bit concerned about speed. Ever since I've started marathon training, I feel like my speed has stagnated. We'll see what happens in Whitby. I haven't run a 10k race since April except in Olympic triathlons and that does NOT feel the same. I'll make my best efforts to work hard in my speed workouts.

Of course, I'll still try to put in a couple of bike and swim sessions every week. Once Sulphur Spring is done, I will switch to triathlon training. My planned races are:

July 5 - Peterborough half 

July 18 - Triathlon Saguenay Sprint (against my homies)

August 21- Timberman 70.3

I'll do a few extra Sprints and/or Olympics depending on my schedule.

Book review - Everyone's Guide to Distance Running

There aren't a lot of books about ultra running. I saw a reference to this book in the Ultra section of "Lore of Running". I got it used from Amazon and it arrived in excellent condition.

Norrie Williamson is an endurance athlete who now lives in South Africa. He is known mostly for his distance running but he also did triathlons (London to Paris Arch-2-Arc Enduroman) and other endurance events.

I really enjoyed this book. I went thru the 400+ pages in 2 days. The author never lets the book become dry and technical. Everything is always based on his experience, and he has a lot.

The first section is about the running lifestyle. He begins with a short autobiography describing how he started to run. He then moves on to trying to gigure out why people get into endurance events and ends with our long term prospects as endurance athletes as ages catches up with us. This section was the most interesting to me, maybe because I don't quite understand why I'm attracted to longer distances and I'm hoping for some revelation.

The second section is about training. Even though the technical aspect of training in the book didn't introduce any new and amazing training technique, I still read the whole thing. Basically, Williamson is a believer in speed work, reasonable volume and adequate rest. He also believes that one should reach his/her full potential at shorter distances (5k to 21k) before moving up to longer distances. He convinced me that to run a 50 mile race, I would have to run/walk it. He also convinced me that I could do the distance way faster than I thought I could.

Then there's a very comprehensive section about nutrition before, during and after a race. The last part is a hodge podge of things that didn't fit the previous sections. The section on heart rate monitors is a bit out dated in my humble opinion. 

I was expecting a little more training plans but there are only a few. This book is not aimed at the new runner. Most plans assume you are already running 50k/week or more. For example, the first long run on the "Comrade Marathon (90km race in South Africa) plan" is over 20km. There are a few 10k plan, but the first week totals over 30km so you are expected to have a decent base.

What I enjoyed the most about this book is that the author rejects limitations. He acknowledges physical and genetic limitations but makes us realize that for most of us they are an excuse and that we are nowhere near to reaching them. We somehow convince ourselves that we can't break a certain level. Williamson actually convinced me that some of the limits I had already set in my mind were not worthy and that I should just keep at it and see where it takes me. If I decide that I won't ever break 3:15 in a marathon or 42 minutes in a 10k or that I can't run 50 miles then surely I will never do it. I now think I can.

Definitely recommended.

It's DEFINITELY on!

Dear Jean Daniel Begin,

This is to notify you that your entry into the 113th Boston Marathon on Monday, April 20, 2009 has been accepted, provided that the information you submitted is accurate.

You can verify your acceptance into the field by searching the 113th Boston Marathon "Entrants" database on the B.A.A. web site, www.baa.org/2009/cf/Public/EntryLists.cfm. Additionally, an acceptance postcard will be mailed to you via US Postal Service mail.

In early April 2009, an official Number Pick-up Card and extensive information regarding the B.A.A. Boston Marathon and related race week activities will be mailed to you via US Postal Service first class mail. If you do not receive your Number Pick-up Card (required to claim number) and brochure by April 11, please contact our Registration Office at registration@baa.org. Registration related inquiries may also be directed to 508-435-6905.

Note that bib numbers will not be distributed on Race Day. Your travel arrangements should take into account picking up your number at the Hynes Convention Center in Boston on Friday, April 17 from 2:00 p.m. to 7:00 p.m., or Saturday, April 18 or Sunday, April 19 from 9:00 a.m. to 6:00 p.m.

We look forward to seeing you in April! Best of luck in your training!

Sincerely,

Boston Athletic Association

More Rest

I decided not to run for another week, making it a two week "no running" rest period. I made this decision after going for a run (I know) on Friday. The run felt fine, but the next day my left hip felt horrible. It seems to be slowly getting better but I've decided not to train for another week.

My toenail is finally completely gone. I hade to resort to persuasion, using my long-nose plyers. Let's just say that next time, I will wait for it to fall off by itself.

I've been trying to plan my 2009 season. Everything seems so far away although a 24 week marathon training plan for Boston actually should start on November 2nd. I'm wavering between training for the Florida 70.3 Ironman on May 17th or a 50 miles trail race around the same time. I could use the Boston marathon as a training long run. The 50mi would be amazing, but I don't know what this would do to my triathlon training. 2009 is supposed to be the year of the bike. 

I have to think about this a bit more.

What now?

I haven't run since Sunday. Right after the race, as soon as I stopped moving I couldn't believe how my legs immediately seized up. I could barely walk. Monday was harsh, Tuesday morning even worse but then it got better fast. I almost ran yesterday (Wednesday) but my left toenail was giving me grief since my half-marathon 3 weeks ago. Sunday didn't help. I didn't sleep goo and the pain kept me up last night until I downed a couple of extra-strength Tylenol. This morning it was even worse and I've been hacking at it all morning, squeezing pus out and cutting off as much of it as I could. Feels much better now! I might go for a small jog tonight.

I'm a bit aimless at the moment. I have no race in my sights at this point, other than Boston, of course, and that's pretty far off so it's hard to get excited about it. I applied online yesterday and have yet to hear from them. I believe they check the qualifying time manually or something.

So, what now? I'm paying a lot of money for a gym where I've gone once in the last month. Time to get going. I'll probably set my sights on trying for a new 10k PR. Going sub-43 would be nice, sub-42 even better.

So back to running and also back to cycling and swimming. 

My First Marathon - Toronto Marathon Race Report

Every year, Toronto holds two marathons within a three weeks time span. The first one is the Scotia Waterfron Marathon, which offers large prizes to top finishers so it attracts a lot of top runners. The course is really flat, if a bit boring. The second one, held three weeks later, offers little prize money so few "pros" show up. To give you an idea, the top finishing time at Scotia hovers near 2:10 but the winning time at the Toronto Marathon yesterday was 2:30. The Toronto Marathon has a more interesting course going through the whole city.

I ran the Scotia Half Marathon a few weeks ago as a tune-up race. It really helped mentally by confirming that the training was working and that running my goal marathon pace of a shade under 5min/km (8min/mile) was achievable.

The Toronto Marathon is a point-to-point course, which I like a lot, so I took one of the shuttles to the start line, in the northern part of the city. The half marathon start was at 8am, the marathon at 9am. I got there at 7am, probably the first marathoner to get there. What can I say. It was freezing outside and I waited inside, savoring the moment and chatting with other runners. 

Finally, 9am came and I went outside. It was freezing, about 3C (40f). I had made myself some disposable arm warmers by cutting the sleeves off an old long sleeve t-shirt I had. I used elastics to hold them up my (bulging?) biceps. I also had an old t-shirt on top of my "real" running shirt. My number was on my number belt so that I could get rid of the t-shirt easily. I also decided to take some nutrition with me. I had a Gu strawberry gel and a pack of Cliff Bloks in a small compact nutrition belt I had bought at the Expo.

I located the 3:30 "pace bunny" and positioned myself about 20 meters back. I had talked to him earlier and he said he was running the whole thing, except that he would walk for about 10-15 seconds at the drink tables. I could live with that.

We started at 9am, right on time. The pace bunny went out really fast. The course is mostly downhill for the first 15km, but the last 3 km are uphill. He said he had run that course many times and we would need a little extra time at the end. This concept of a positive split went against everything I had learned, but then again, you have to adapt to the course. After 7km we had a whopping 3 minutes in the bank. I was worried. The bunny's pace was all over the place. Between km 10 and 15, we shed about 300 feet and by that time, my feet were feeling it. From 15k on, it was flat until the last 3km. By then I was running with a guy named Bill and we chatted away. Somewhere around 25km, the pace bunny stopped at the potty and Bill and me decided to move on. We settled on a real nice pace. We were out of the buildings so I "lapped" my Garmin 305 and kept an eye on the pace. By then I had gotten rid of my arm warmers and extra t-shirt. Weather was perfect, about 10C (50-ish F) with very light wind. The only problem was a guy from the pace group. He also enjoyed our pace and decided to follow Bill and me. He was a heavy breather. He did say a fucking word the whole time. He would just sit right behind us and suck air LOUDLY. It wasn't so bad at first but as you grow more and more tired it gets to you.

There was water and Gatorade every 5km or so. The Gatorade was crap. I would estimate that they only put half the powder in the mix. I was so happy I carried the nutrition. A few stations seemed ok and I would not take a blok on top of the Gatorade, but after most of them, if I believed the Gatorade was weak, I took in a blok. At about 27km, I took the gel and drank two cups of water with it. I never hit "the wall".

At 38km, the pace bunny caught up to us and then passed us. By then he seemed to have lost most of the group and had maybe 5 people still following, down from probably 12 at the beginning. The heavy breather decided to go with him! Thank god! I decided to keep my pace and let the bunny go. Bill follows him. At that point, my feet are on fire and my legs hurt. I concentrate on my form. I can't deal with his erratic pace.

At 39km, there's a left turn and you head north and the final uphill commences. At 40km I see the heavy breather and Bill in front of me. The bunny is all by himself about 50m ahead of them. I joine Bill and the friggin heavy breather decides to follow. By then I'm fantasizing about telling him to work on his breathing, after the finish of course. Doesn't he read "Runners World"? Heavy breathing is like number 2 on the "things not to do in a marathon"! With 1200m to go, I pick it up and we finally break him. We pass the pace bunny, who decided to "adopt" two guys that are struggling and he's edging them on. Bill follows and we finish at the same time. I look at the clock and see 3:28 and change. I'm going to be 45 before April 2009 and that means BOSTON! Before I get to the finish, I adjust my number and I finish with my arms in the air! I want a good picture!

Gun time: 3:28:43

Chip time: 3:27:49 (Boston baby!)

After the finish, I hear my name and see that my wife and youngest daughter are there! I go to them, hug them through the fence and kiss them. I choke up a bit, out of nowhere.

When I get home, even though I know I should jump in an ice bath, I can't do it. I get in a nice hot shower! I just stand there and think. When I was a kid, I was always the slow one. When then bunch of us ran in the street, I'd always be a few paces back, never able to catch up. Any sport we did, I was always the least athletic. This summer I did 3 Sprint and two Olympic triathlons. Today I ran 42 km and qualified for Boston. All of a sudden, I'm crying like a baby. What can I say? I got emotional.

Pre-race

Once again, here we are. The final hours before the big race. This is no ordinary race though. I have been training for 6 months for this. Yet, I'm not quite sure what to expect, especially in the lask 10k.

The weather is supposed to be very nice. Sunny with a temperature of 5C (41F) at 9am to 11C (51F) at noon, with light wind. I made myself some disposable arm warmer off an old long sleeve shirt, so I'll start the race with them and discard them if I become too hot.

I am pretty sure that I'm getting a cold. I feel that dryness "behind" the nose and my sinuses feel funny but I should still be ok by tomorrow morning. What are the chances? I haven't been sick in a LONG time.

The top of my left thigh hurts a bit when I walk. I have no idea where that came from. It didn't bother me yesterday when I ran, so I'm not expecting any grief from that. 

I feel prepared. I wish I had done a bit more mileage, but then I might have got hurt. 

Race goals. Of course, I do have some. 

My "A" goal is to finish in my target time, the one I've been training for, of 3:30. That would be amazing. Plus, that would qualify me for Boston, which I would probably run if I do qualify. 

My "B" goal is to finish under 3:52, which would be my base pace at which I ran my 20 miler. I felt I could have taken it home after that run, even though I was tired.

My "C" goal, of course, is every first timer's goal: to finish. Whatever I do will be amazing. Running 42k is in itself an amazing accomplishment, so there would be no shame in that.

I feel a bit empty, but calm. My focus is entirely on the race. I think about what I'm goin g to bring tomorrow, what I should eat, what I should wear... My family is letting me be weird and I'm allowed more "alone time" than normal. I think that they will be happy when this is over. 

This is it. I will tie a few loose ends and I'll be ready to roll.