Monday, January 1, 2018

2017 By the Numbers

Well every year I like to throw out my numbers from the various sports I have taken part in. Sometimes those numbers go up, sometimes down, all depending on whether or not I focus on a specific sport or maybe get a small injury. 2017 saw some great distances achieved in running and I think, a lot of that was down to staying quite injury free for the year.

I don't tend to set specific distance goals but it is nice to see how things stacked up compared to other years.

2016 saw me injured a couple of times, though managed I some decent results. 1865 km from 2016 turned into 2342 km for 2017. No significant injuries that stopped me from running was the key. And that consistency saw me achieve some PBs in the Half Marathon distance. Now firmly in the 1:20 Half world, I think 2017 was a success.

Last year I thought I did fairly well on the bike at 4809 km. That included the fact that I commuted less by bike than ever before due to local construction issues. This year I beat that by a fair margin at 5739 km. I commuted more often by bike as I started a new job. I didn't go on any epic rides this year though except for a couple of 65 km rides. Maybe 2018 brings back some bigger distances rides?

A broken local pool meant that my swimming took a huge "dive" this year. A mere 28.450 km versus 103 km from 2016. Um, I guess that's why my one triathlon this year didn't go as planned.

Overall a good year. As I mentioned, decent running results, but then again, a focus on running will do that. I also started coaching a few runners as well, and in that found some great success. Hopefully those runners now understand that a good solid plan and consistency is what one needs to gain ground. 

And as always I like to mention my Movember Race. Over $4000 raised and donated to the Movember charity is one of the numbers I am most happy with.

Goals for 2018? Not really. This year I am just going to see where the journey takes me.

Welcome 2018!

Thursday, December 7, 2017

That time I was World Record Holder - Butterfly Barrel Race 2017

 So my friend Luke at Aerobics First wanted to figure out the best way to get runners involved in one of his charities, buying water barrels for African women, to help them transport clean drinking water more easily.  The barrels are relatively cheap for us in North America, but an essential tool for survival in may of the poorest areas of Africa. 

So what does this mean for runners in Nova Scotia? Well the barrels are designed to be pushed or pulled while walking. Walking is kind of like fast running. Running is what we do for fun and often for charities around here. And well, that means, we should run with a barrel and raise some funds.

Luke had been dying to get one of these events going for awhile, and now was the time. My run club BLT Runners agreed to enter a team of 10 runners and challenged MVR (Mountain View Runners) to do the same. We agreed to a 3km course (out and back) on flat crusher dust, and we agreed to totally have some fun. This is hopefully the start of something big, with club challenges happening all over Nova Scotia.

 So on a drizzly Sunday afternoon, BLT and MVR brought out 10 runners (and a dog), and Luke and Aerobics First began what was going to be a series of fun charities events.

What we quickly learned is that running with a barrel is hard. It goes all over the place. Pulling became the preferred method, though that was rough as well, since your stride was shortened, and it twisted your upper body. Still, from the first runner off, we had a blast.

Both teams had some great entrants, and we all had fun watching and cheering each other on.  Soon though, the fun was about to happen to me. I was running the anchor leg.

Having had the luxury of watching others, I knew some of the pitfalls. I took off, and tried to get into a rhythm that was sustainable.  You think that for a 3km flat race, you should be faster than a 5km PB pace, but alas, that really isn't the case. The best thing to do is pace by feel and ability to control the barrel.  These barrels can hold 30L of water, but for this race they were empty. Which was nice but also tough, as the barrel bounced around a lot.

I was pretty happy to see the final stretch come into view, and pushed as best as I could. I crossed the line officially at a time of 12:33. My actual run time was 12:14, but I had to replace the butterfly on my barrel before starting my lap, so that time was added in. That's another story though.

Turns out I was fastest on the day and now have the official 3km Butterfly Barrel World Record. Not sure how long that will last, but for now, I will take it.

Check out the barrel trust if you are interested in a charity that makes a difference. That day we raised money and got 6 barrels and 6 pairs of shoes. Shoes? Yes, because in Africa, the system works a little different which is great. Now 6 families will have an easier time getting water and 6 fast but poor runners will get some great shoes to begin their running careers with. 

Thanks for getting things "rolling" Luke.

Monday, November 27, 2017

Hey Ian, What About that Cyclocross Race - 2017

So this is year 2 where I have felt the need to test myself on the cyclocross race series. I wish I had the time to race more as it is great fun, but I have committed to getting at least 1 race in a year, and with a race 10 minutes from my house, how could I not.

So a couple of weekends ago, I swapped out my less aggressive everyday riding tires for some Clement PDX Cross tires and packed the car.

Last year it was below freezing, had snowed, was turning to rain and high wind. That was fun, but I was happy this year to see a warm afternoon race (well above freezing). The course was swamped with mud and water, but all was going to be fun.

My warm up was done in a drier area, mostly so I would get wet before the race and end up being cold. Getting wet during the race was fine, as a Cross race is done at 80-100% intensity all the way. Plenty of effort to hold the heat.

With 62 racers, I knew I wasn't going to be the slowest, but as I was only taking part in 1 of 12 races, I started near the back so as to avoid getting in the way of riders that were aiming for series points glory. I would pass riders when and if possible on course as safe as possible.

From the start I fell back to about 51st spot (as marked on at the end of the lap). Likely I was much further back than that as I did pass a few riders.

The first race I had done, I spent a lot of time falling of the bike, and jumping off the bike to run up hills I couldn't ride. I really wanted to avoid that this year. I did end up being very good at picking lines and managed to ride the whole race, except for the obstacles meant for dismounting. In these cases, I did my best to look awesome.

I made up a lot of places near these obstacles. I think my triathlon style remounts were really good, as I could get riding again fast.  I also use a combo pedal style, so even if it takes me a moment to get clipped in, I can still ride easily enough.

In the end I worked my way up to 32 place, was only lapped once by the leaders and fought hard with Jim on the final lap. My bike was flawless, I dressed correctly and was covered in mud at the end. Another awesome day on the cross course.

Monday, November 20, 2017

Halifax Movember Run Year 6 - 2017

So year 6 of the Halifax Movember Run. The race where I get to be the race director, raise money for a great charity and make sure everyone has a great time.  Year 6 and going strong.

This is a 6km fun run in Halifax's Point Pleasant Park, which is a crusher dust trail of ups and downs. Certainly the race isn't an easy one, but we get loads of support.  This year's winner blazed through in 23 min in the people only race and 23:47 in the canicross race. That's right, year 6 and we are Nova Scotia's original dog friend running race, though now with a separate start time.

Elizabeth and I show up bright and early to get things started. Then my co-director Mike gets in with the rest of the supplies (coffee, cake etc...). Tracey shows up soon enough with the mass of volunteers she organizes to keep the event going well. And let's not forget Nancy who has been helping us through RunNS since year one and Dave Gallant on drums, I mean camera.

As is usually the case, we had a cold weather day, but lovely for running. Cia volunteered her time to lead a warm up for the runners while we finished up registration.

Then onto a race briefing, course explanation, and a thank you to the runners. As is always the case, they are the ones that help us raise the money for Movember. This year close to $3600.

After the people take off, we line up the canicross/dog runners and get race 2 underway.

This year was extra special as the running club I helped to form a little over a year ago has really gelled and many members came out to support the event. Loads were also people I helped through various ways in training this year and it was great to see them running. Thanks BLT Runner.

Each year, local support keeps us going strong. My aim has always been to run a low cost event that offers a big return. Both the the charity and to the runners. I think, 6 years later, we are still doing that.

Long term supporters, Aerobics First, Sportwheels, Run Nova Scotia, and Java Blend have been above and beyond. Since then we have added Habaneros, Murphys, DogRunnin, Freeman's Little Italy, The Museum of Natural History, and Salomon.

Year 7? Give me a week and I'll get started.

Monday, October 30, 2017

MEC Race #5 - Are We Done Yet?

So yeah, another weekend another race. Much like with the Bluenose Half, following the Moncton half, I am done. I give 100% in these races and they can drain you. But yeah, I guess I had signed up for another race anyway.

This weekend I was racing in Shubie Park, which is narrow, hilly and gravelly.  I was doing the 5K and the weather was awesome, sunny, cool and calm.

Prerace I was ready to run. I did a warm up, I chatted with people and generally was quite relaxed. Part of the reason is that I knew I couldn't go all out following last week's effort and this was going to be for fun.

The races were split into 3 groups, Half, 10K and finally 5K. I knew this meant we would be running through a lot of runners, as the 5K is usually the fastest group. That was fine.

We lined up ad were soon off. I lead immediately and picked a pace that felt good.

The top three quickly took a decent lead and we were all together until we encountered the backs of the 10km and Half marathon. At that point we were frequently held up and at one point Fraser managed to take over top spot as I got blocked a bit. From there I never really had much of a chance to catch back up. My top end speed just wasn't available, and certainly I didn't have any surges in my legs.

So basically I held on and finished in 18:56 taking second place. Still, it was a good run. Chances are good that I wouldn't have ad anything for Fraser anyway if he started speeding ahead, regardless of the crowded trail.

Next up? Maybe a cyclocross race? Who knows. I need a rest first. Until then, see you on Mondays!

Tuesday, October 24, 2017

Way to Go Team - Moncton 2017

So I mentioned in my last blog post that while I was happy with my results at Moncton in the Half Marathon, I was even happier about something else. So what was I talking about?

This year I stepped up in our running club, The BLT Runners and became the club coach. For the most part I have been leading our speed work night and answering running related questionsm but for a few runners I have worked a little more closely and helped them develope plans to try and achieve PBs. The biggest group were all headed to Moncton with me to race the half marathon (with one racing the 10km).

For most, the idea of my coaching style was a bit foreign and most were leery of how effective it would be, but darn, they stuck with it and went to Moncton prepared. I had to do a little bit of pep talking to reassure them, but they were ready.

Every single one of them did great. They all achieved new PBs all while looking strong and managing to smile at the end.  So hats off to all of them.

It was really annoying that the race course was long, as they ran to their set pacing, but in that spirit here are their actual Half Marathon, 21.1 km finishing times:

Annette Travis : 2 hours
Wendy Boutilier: 1:59:32
Fran Serroul Britten: 1:59:32
Heather Travis: 1:58:50
Elaine Smith: 1:58:29
Tom Burt: 2:17:07
Stacey Durling: 1:39:35
Marg Organ: 1:39:30
Craig Durling: 1:28:36

Elizabeth Jablonski bettered her prevous 10km time by almost 3 minutes with a 1:01:53

It has been great working with them all as well as many other BLT Runners and I have seen such great improvement in your run form as well as speed. The future is looking bright.

Not racing in Moncton this weekend but racing in Maine was Sarah Warford. She was showing how we Bluenosers do in the Canicross and Bikejoring events there placing well and running fast (4th overall and 2nd woman):

So yeah. I'm happy with performnce, but dang, this group makes me proud.

The Big Race of the Year - Moncton Half Marathon

So after Bluenose in the Spring, I decided that having done so well on such a tough course while being sick, I must be able to do even better on a friendlier course. I chatted with my buddy Craig a bit and we thought doing something big in the Fall (when the temps should be cooler) might be good. We would have all summer to train and once the  heat of summer broke, things would be looking up. Moncton fit the bill. It was a trip, though close to home, flat, and in late october. Now of course it could have been rainy or stormy, but that is a risk with any race.

Training went well, and a few tune up races showed me my pace was in the right area. I wanted to run a 3:48min/km  pace or better, having done 3:54 at the Bluenose. As race day was approahing, I had been doing a lot of travel for work though, and was really starting to feel worn down. I couldn't wait for the race ot actually happen.

The race venue and hotel was great. Downtown Moncton, and the hotel was at the start line. We arrived the day before and managed to hang out with a group of BLT Runners that had made the journey.

We were all kind of wondering what to do about the weather though. It was supposed to be sunny and calm, but only -2C to start at 8 AM. This is certainly a temp we hadn't experienced yet this year. Some members ran out and bought extra clothes. I wasn't sure which way to go, though I knew I would be wearing shorts and a singlet. In the end I decided to wear arm warmers as well and swicth from my normal lightweight racing socks to a pair of lightweight Smartwool socks.

As the morning arrived, I ate my oatmeal, waited as long as possible indoors then braved to cold and hit the start line. There I found Andreas who is a great runner that is very smilar in pace t me. I also found Craig, who was looking to race a PB and a few other BLT Runners (I didn't get a chance to see everyone that early though).

And then we were off. I found out afterward that this was the New Brunswick Half Marathon Championship, which would explain why so many people zoomed ahead. Andreas and I started off easy and then picked up te pace heading into kilometer 2. The course is pretty flat, though it is twisty, narrow and parts are on crusher dust path. I knew this and did a lot of speed work on our crusher dust trail, so this wasn't an issue.

By 4 kilomters in, the sun was up and I could actually start to feel my legs. Our average pace was 3:47 at this point and we were doing well, having formed a pack of 2 runners with a big gap in front and behind.  By 7 kilometers in I could finally feel my hands. By 8 kilomters Andreas obviously decided he needed to take control and jumped in front of me. I tucked in behind and off we went.

The first uturn was at 11 km (ish) and then we wee headed back running against the other runners. This was mostly fine, though Andreas ended up running into a woman that wasn't paying attention. Luckily both we fine and he didn't lose his momentum.  Off we continued.

I know my pacing was better in this race as I hit the 10km mark at about 38 min, fast but not unstainable. I think the cool air was really helping, as I wasn't sweating or feeling hot at all, and this was obviously helping me conserve my energy.

Nutritionwise I took 2 sips of gatorade on course. Just enough to wet my mouth and get a new taste. Also a little sugar can go a long way. I have been happy that my aerobic endurance has been so high this year that I know I am not burning hot while running, or in other words, burning too many carbs. That makes long distance running more sustainable.

As we approached the 17 km mark (having run through some extra twisty bits, on boardwalk and more crusher dust) a woman appeared  zooming up behind us. She was putting on some speed trying t catch up to us. And truthfully, I didn't care at that point as I knew I was finally starting to feel my legs start to burn a bit and my breathing to start to pick up. Our pace was still at 3:48, so I knew this was just time to hold on now.

By 19 km, the three of us were together. Then I was a little behind those 2 as we headed to the final corner (dang things happen fast).  I checked my watch and it seems we were at 21.1km yet the finish linme loomed in the distance. At this point, I picked up my speed, dodging 10km racers, passing the other two and fought to beat the clock to 1:20:59. In the end I failed to do that fficially, getting a 1:21:02. Truly though it was known that the course was long (200-300m). My time should have been 1:20:15. Most importantly, my average pace was 3:48, my goal, and with that I was very happy.

I finished 6th overall and fastest male 40-49.  I trained hard,  smart and hit my goals, all of which were attainable. In total this year I knocked almost 4 minutes off my old half marathon PB.  I also ran injury free this year, thanks in no small part to Alan at Seaside Chiropractic and knowing my limits.

The most important thing I achieved that day though? See the next blog post.