Going Long

HSBC Chilly Half - Burlington, ON - Sun March 1, 2009

Nice day for a race on the waterfront in Burlington.  It was a bright, sunny -10C at the gun. A bit "Chillier" with the wind, but not nearly as bad as it could have been.  I had been wondering about the final turn west on Lakeshore Blvd at 13k, and how running into a headwind would have felt.  Luckily it was not an issue.

What was an issue, you ask?  Well, "Rob the dummy racer" showed up again today.

Before the race I had been thinking, "Go out at 6 min/k and see what happens."  So I wouldn't fall completely off my PB result from Scotiabank last fall I was planning to run the first 8-10k without walk breaks.  Treat them like a long, steady run (read: slow) run from training.  Then, depending on how I felt - increase the velocity to break 2 hours.

Chatting with my peeps before the race, I found out that our coach had agreed to pace for a 1:55 finish.  Of course, "Finish Line Fever" took over.  I thought, "Yeah, I'd love to finish at 1:55."  Especially if all the cool kids were doing it.

We all took off from the start together and found our Pace Bunny Paul a kilometer into the race.  Everything was feeling great.  No worries.  I'm going to come in at 1:55!  Except for the fact that I was writing a cheque that my body couldn't cash.  My heart rate was over 180 for most of the first 12k of the race.  That is my age adjusted max. 

Paul, Dave and I remained together approaching 13k.  I called for a walk break, but they decided to continue to the water station.  When we parted company I lost the pacing that had carried me up to that point.  My body started complaining.  I couldn't keep up what I had started.  This wasn't an unexpected result.  I had asked Paul where is HR was at earlier on.  He told me 156.  Dave said 162.  My 188 was putting me in a no-win situation.

My recorded splits were 27:42 @ 5k, 1:22:55 @ 15k,  2:04:05 @ 21.1k,  nearly dead-on 5:30/km pace for the first 15k and 6:42/km for the last 6k. 

I saw Paul and Dave start up again after the water station, but had no hope to meet-up with them.  Then I began to see my smarter friends go by, feeling fresh, and encouraging me to grab onto their coat tails.  Unfortunately, I had nothing much left to make a surge, and shuffled across the finish line with a wimper.

Paul and Dave both came in at 1:54 and change in a very impressive race.  I wonder had I run with them to that water station, would I have survived for the same finish?  It seemed like we were pushing each other forward through the 5 and 10k distances, it may have been enough for me to gut-it-out.

Part of my difficulty was the need for a pit-stop in the late stages of the race.  A winter race made the logistics of relieving myself much more problematic.  I would have welcomed the comfort of a short pee break in those last kilometers.  Reminder for the marathon . . . visit Johnny-on-the-spot!

Finally, I wonder about the psychology of racing.  Of having a plan, and changing it.  Of wanting to outdo previous performance, but knowing that it can't be done every single time I go out for a run.  Will "negative split" ever be part of my vocabulary?  I have a couple more tune-ups before my goal race, so we'll see.  I learned alot (again!) today.  Too bad learning has to be so hard . . .

Time 2:04:05

Distance 21.1k (13.1 mi)

Pace 5:52/km (9:24/mi)

HR Max 224, Avg 181

Good thing I didn't blow a valve . . .

Back in the saddle after the race on Sunday.

Still feeling a bit tight in the quads on both sides.  My knees are humming a bit as I sit here and type my comments.

Didn't wear my Camelback this morning, figuring that I'd only be out for about 30 minutes.  Felt very nice not to have that thing strapped around my waist.  I'm not sure I've ever run without it before.  It seems like a part of me when I'm out there.

Temp this morning was a chilly -13C.  With wind chill I'm sure it's down around -25C.  When will spring finally arrive??  I'm starting to dream about running in shorts and a t-shirt. 

Time  36:35

Distance 6k (3.75 mi)

Pace  6:05/km (9:45/mi)

HR Zone  136-156 bpm

HR Max 163, Avg 142

In Zone 43.8% of run

Crisp, bright morning.  Quick 10k.  Only one layer on this AM, as I thought things had warmed up a bit.  Temp was -9C, windchill was -16C.  My thighs had a bit of wind burn on them, but nothing a hot shower couldn't fix up.  Felt good, and kept in my zone for most of the run. 

Time  1:06:55

Distance  10k (6.25mi)

Pace  6:41/km (10:42/mi)

HR Zone  126-146 bpm

HR Max 228, Avg  138

In Zone 84.6% of the run  

I'm writing this a week later from memory, so all you get is the stats . . .  :-)

Time  40:02

Distance 6k (3.75 mi)

Pace  6:40/km (10:40/mi)

HR target zone  126 - 146

HR max 158, avg 142

In Zone 62.3% of the run

Had a problem with my lower leg from about 1 hour into this slow, long run and had to abandon at 14 km. 

Took the following week off, and the physiotherapist tells me that the solneus is strained.  Scheduled two more appointments to work on it, but rest is the best medicine.

I'm going to take couple of short, easy runs early next week to test the leg and try to get some cardio back. 

Around the Bay is two weeks away. 

Rehab run tonight.  First time out in 8 days, since I abandoned halfway through 26k on March 8.

Soleus on the left side tightened up pretty badly after only 3.35k.  So much that I had to quit.  Seems like a week's rest didn't help that much.

Did go for a physio assessment late last week, and I'll do a couple of follow-up appointments this week.  No real prognosis as to when I'll be ready to go full out. 

Not sure about Around the Bay, as it is only two weeks away.  Don't want to sacrifice my goal marathon in Ottawa by coming back too early.

Time 25:00

Distance 3.35k (2.0 mi)

Pace  7:27/km (11:56/mi)

no reading on the heart rate tonight

Rehab run, part deux.

Slathered my lower calves with Tiger Balm before going out today.  Christine has been using it on her back spasms for the last few days, and told me it made her feel alot better.  I figured that getting the muscles warm, and keeping them that way would be a good idea.  So, I kissed the girls goodnight (as they held their noses, stinky daddy!) and went out for 5k.

Less than 1k in I started to feel the familiar stabbing pain in the left soleus, accompanied with an aching in the right heel.  When it rains, it pours.

I eased back a bit on my pace and lo and behold, the pain subsided quite well.  After I turned at the halfway point, the muscles seemed to be feeling quite good.  My wind sucked though.  Being out of the game for close to 10-days had me outside my HR zone for most of the run.  Didn't help that I had dinner before hand, as I wasn't particularly focused on the run tonight.  I was thinking I'd go out to see how far I'd get.

Still holding out hope for Around the Bay, but 30k seems like such a long way on less than 100% legs.  I guess I could bail at the 10, 15 or 20k relay points if things started to get way out of hand, and get a spot on a bus back to Copps.  If I've got Tiger Balm on me for the start, maybe it could carry me through?  The weather will play a big part in whether I go for it or not.

Time  34:35

Distance  5k (3.1 mi)

Pace  6:54/km (11:02/mi)

HR Zones 126-146 bpm

HR Max 160, Avg 146

In Zone 43.3% of the run 

Another recovery run, coming back from a very tight lower calf on the left side. 

This morning was colder than many over the past several weeks, but it was good to get out and see if my legs are getting back to normal.

Slathered myself with Tiger Balm again.  The "vapo-rub" smell keeps me moving out there on the road! hehehe  The girls say that I'm "stinky daddy". 

Actually, the heat transference to below the skin has helped keep me loose at the start of my runs all week. 

Time 1:10

Distance 10.03 k (6.25 mi)

Pace  6:54/km (11:09/mi)

HR max 164, avg 140

HR zone  126 - 146 bpm

In Zone 67.7% of the run

First long run in two weekends, still taking things slow and steady to test my limits.

Went out thinking that I'd try 15-20k, depending on how I felt.

The run was fine, except for some directional issues looping through Forest Hill.  We ended up doing enough distance, but it was back and forth over the same terrain a couple of times.  Not a confidence-inspiring routing exercise. 

I actually made it to 24k before feeling like it was time to bail to the subway.  Hopped on at Ossington and made it home just before 12 noon.

My legs were tight - but around the knees and upper thighs.  Not at all in the lower calf where the injury had been focused.  Seems like this was plain old-fashion fatigue, vs anything that will keep me from continuing in my training.

It's especially timely, as I needed to make a decision about Around the Bay early this week.  I'm going to participate, but it will be at a comfortable pace and more to enjoy the race than tear up the ashpalt!  heheheh

Time  2:55:03

Distance  24.06k (15.03 mi)

Pace  7:16/km (11:38/mi)

HR Zone  116-136 bpm

HR Max 237 (error), Avg 144

In Zone a pathetic 23.6% of the run.  Boo. Hiss.

Back to the regular Tuesday night clinic routine.  Got there a bit late, and sat at the back.  Got the back row a little uncomfortable when I broke out the Tiger Balm and greased down both calfs to wake and warm them up before running.  :-)

Tempo pace was pretty good.  Felt nice to pick it up after several steady, recovery runs.  No pain in my legs during or after the run.  Want to take it easy this week in front of Around the Bay, so I'm only going to go out every other day.

Two equipment snafus today.  Walked out of the house with my heart rate chest band on, but without the wristwatch!  Not very useful, eh? 

Then the ultimate in silliness.  I have two pairs of NB 1063s that I've been wearing since the beginning of February.  Both are blue, as my local NB store did not have colour choice when I purchased them.  I wrote "1" on one pair and "2" on the other pair before using them, and I've been switching them for every other run to even out wear on both pairs.

So I'm putting my shoes on after applying the Tiger Balm, and I see that the left shoe has "1" on it, and the right shoe has "2" on it!  Duh.  What a loser I am.  :-(

Time  38:00 approx

Distance 6k (3.75 mi)

Pace  6:20/km (10:08/mi)

No HR info today.  Sniff.

Ran home from work this afternoon.  First time in a couple of months.  Skies were grey, low ceiling, but it didn't rain the whole time I was out.

Many more runners and cyclists out now, as opposed to December/January! 

I had a couple of twinges in the upper legs and glutes.  Weird to be feeling stuff up there, as opposed to where my "injury" was happening down in the calf and below.  Not sure if the problem is migrating, or if I'm compensating in my gait or what.  Either way, it was easy enough to deal with it. 

I'll do a short tune-up run on Saturday and get ready for Around the Bay on Sunday!  30k!  Woo Hoo!!

Time  1:05:40

Distance 10.12 km (6.325mi)

Pace 6:29/km (10:22/mi)

HR Zone 136 - 156 bpm

HR Max 220, Avg 157

In Zone 50.7% which is pretty bad, but I was rushing to pick up the girls from daycare! hehehe

Got out for ATB on a wet, cold morning. 

Decided to pace with my friends as a strategy to keep me from burning out as I have in the last couple of races.

It seemed to work well for the first 20k, although my calf was noticeable from about 8 k onward.  I kept trying to ignore it, and had the group pulling me along past the 10 and 15k relay exchange points.

Once we got near 20k, the pace of the group picked up considerably.  I was fighting to hang on to them as they slowly disappeared ahead of me.  I was very concerned that if I was dropped I wouldn't have the legs to bring me in at my 3-hour goal.  I ran like stink to keep up, and had one last flailing go at catching the lead group after the 21k water station.

When the pulled away again, I was done.  Without the focus on the pace, and keeping up to the group, my leg started to really sing.  My gait and cadence began to suffer and the pain started migrating up my left leg, behind the knee and into the glute.  A parade of friends began to pass me at 22k and I decided to stop for a pee break at 24k to gather myself together for the final 6k.

You know what happened.  My soleus seized up, and I was could hardly walk after the short break.  The pounding down into and up out of the valley was not something I could contemplate with my leg feeling the way it was.  I resigned myself to walk up the double switchback to the 27k mark.  Even then, I couldn't get started again and my afternoon was over.  I walked back to downtown Hamilton and finished with a time of 3:42 and change.

My splits were pretty respectable 1:06 (10k), 1:36 (15k), 2:06 (20k), and I was on my way to probably something around 3:15 for the full distance before the wheels on the bus began to fall off.  I'm writing this two weeks later after a series of physio sessions and rest.  I'm looking forward to getting six good weeks of training in before Ottawa at the end of May.