An excellent training book.

The Arthur Lydiard Phenomenon - A method of any other way could only be of a lesser standard. Certainly no other endurance pioneer, no matter how successful, could possibly have experimented with or applied as steadfastly in their toil as Lydiard did. Not Percy Cerutty, not Emil Zatopek, nor even Bill Bowerman could set research and application parameters as high as he did. Keith Livingstone recently gave the legend full-on credit by writing the book, Healthy Intelligent Training, The Proven Principles of Arthur Lydiard. When Bill Bowerman received a special medal from President Kennedy in honor of his contributions for spreading the concept of jogging in America, Bowerman commented: "I am but the disciple. Arthur Lydiard of New Zealand is the prophet." Author, Livingstone includes coaches like Nic Bideau, Barry Magee and Greg McMillan in his reiteration of the method in this book. He wrote it to modernize Lydiard’s terminology to the language of today’s generation. The method importantly (and to the author’s credit) remains in tact.

There have been no demurrals – only endorsements, most notably by Peter Snell, the most successful, and an original Lydiard athlete. Lorraine Moller, four time Olympian and Olympic bronze marathon winner wrote: ‘Keith captures the genius of Lydiard and delivers it to athletes and coaches in a comprehensive and complete form….the Lydiard Foundation has adopted this book as it’s official text for all Lydiard coaching courses.’

This of course provides further credibility to Healthy Intelligent Training, which is now turning out to be a dog-eared resource, continually being slipped in and out between the books, The Lore of Running and Once a Runner, which book-end, very literally, HIT’s space on my shelf. So what’s new with the old method then?

Like Darwinism, there has been an evolution of the method, which began as self-experimentation, then the application of it on others, followed by the fine-tuning of the method and finally the legitimization from the science community, which completely verified the method’s effectiveness – not that world records and gold medals hadn’t already demonstrated this, but brought about physiological confirmation in the eyes of many who possess a distrust of anything not appearing scientific - and for those who may had remained anything less than awed. Healthy Intelligent Training now joins in on the evolutionary process of almost-paradoxically preserving the method yet creating acceptance by the modern day sticklers for language symmetry. Oh those wacky wordsmiths over at Let’s Run.

Healthy Intelligent Training is as thorough as it is a layman’s read from the Acknowledgements right to the Bibliography. Livingstone’s appeals to the reader to understand the holism of what they are doing, as much as sticking to the method’s non-negotiables, stays as much to the spirit of Arthur Lydiard as anything that has passed before, perhaps including Lydiard himself.

The very first time I read the book, after highly anticipating its delivery, like a newborn baby, I sped through the pages at an alarming pace. I found myself nodding and being pleased with myself that the very method I have learnt through ad-hoc and random online research and communications with anyone who was associated at some point with Lydiard including the energetic Nobuya ‘Nobby’ Hashizume was being confirmed with every page turn. This affirmation continued to the end and is reignited every time I feel the need to confirm a piece of the puzzle.

Breaking down the language barrier

Arthur is often referred to as being just knowledgeable enough in science to be dangerous. For example he would call anaerobic threshold, aerobic threshold. The meaning to him and the means to which one attains a greater aerobic capacity through capillarization and general cardiac developement never changed, only here the meaning takes on new words. You will notice this rife through Lydiard interviews, which are scattered throughout the internet, but centralized in a cache at the Lydiard Foundation. Get past the language barrier and understanding becomes you.

Understanding and appreciating the holism

Lydiard’s method is all about peaking. Although he did later succumb to the masses and created a schedule for those who like to race year-round, his success is from his peaking method that he developed and perfected over nearly 50 years of work in the labratory (roads and trails of New Zealand). There needs to be a balance of aerobic work, strength work, anaerobic training, speed work and sharpening. A manifestation of the disconnect between Lydiard and the runners who think they know what’s best reared it's head many times and showed up at a track one day, for example, where Lydiard had an athlete doing anaerobic training – not to be confused with speed training. When asked by some students how many laps or how fast the runner was going, Lydiard didn’t know or really care, the kids were confused, expecring training by the numbers from the great coach and his international athelte. The holism of the training, in this particular example is about trying to create oxygen debt and an acidic blood ph. Anaerobic training is anaerobic training whether you measure it or not. This point is sadly lost on many.

Understanding the holism of training is just a book away, Healthy Intelligent Training, which is available online at Amazon. When I ordered my copy, it took a few weeks to arrive, but it was worth the wait. Although in pictures, it appears thin, it isn't there are roughly 260 pages. As a read, it is written in a fashion that runners and coaches of any age and level of education will appreciate the near layman's take on the Arthur Lydiard method of training. It contains just the right amount of scientific information, real-life examples and contributions from notable coaches and athletes. The cover displayed at Amazon doesn't look as appealing as the cover you recieve. Mine has Craig Mottram on it.

Geoff Martinson

Interviewing Geoff Martinson was fun - done in staccato bursts as he traveled to and from wireless-ness. I video interviewed him in-person too...maybe I will let someone see it eventually. I am vary aware of my lack of ability to speak clearly - I sound like a muffled muppet of some sort.

He talks of bears, varsity and trying to achieve the Olympic standard in the 1500m.

Read it here.

Life Expectancy

Life expectancy in Canada is at an all time high (of course) [eyes rolling in mock celebration].

Recently we have laid witness to 4 funerals and a family wedding (where the wedding takes longer than the 4 funerals combined - a niece's job).

Karl Malden, Ed McMahon, Farrah Fawcett, Michael Jackson in less than two weeks; wow death becomes us.

You never hear, marriage becomes us. The weddings happen like Christmas Day; and end just as quickly too.

But funerals just end.

I like their finality, it puts a nice cap on all those unessessary future expectations and allows one to embrace all that (or all that didn't) happen in said dead person's life, what they did, how they did it, where they went, who they may have influenced. People are often remembered by their humorous moments first, the fun they had...if I can tell one good joke...just once...

I hope when I die, I don't inconvenience anyone too much. So for that, I hope I don't go too early, but not stick around forever either and be a pain, because it may take time to look after me in my frazzled and dilapidated state.

I can see myself wilted and slumped in a wheelchair, whats left of my gray hair lies barely noticeable upon spotted scalp - eyes lazily hang in a trance and their lids close like rusty window shutters. This, while my neck's 45 degree angle protrudes my chin over my lap in an arched-back frozen pose, except I don't leap onto passing prey as it appear might happen, rather teeter perilously close to tasting my butt, in a flopping somersault. I can see the dentures flying in a slow-motion orbit, shattering on the coffee table - Chicklets everywhere!

"Bring me my tea".

1 minute later: "wheel me to the warsh room".

I got married. I have to watch the video time and again to remember what transpired. The wedding is really for 'make show'. Look everyone, we signed an agreement, someone (best man) tell everyone how great I was.

Maybe I will have a funeral while I am alive, then when I do go; good and dignified - if someone can kindly dress me in a tux, drop me in a hole and tell everyone how great I was, I can rest in peace.

Get some devil-worshipping priest to marry me to another cadaver, one who was remembered for the joy she brought others, telling good natured jokes, at least once anyway. Yes a good joke, not a better one than mine though! I'd hate to be over-shadowed, after-all I will be rotting.

Anyway this wedding thing is going on and on and good for the couple! Maybe the bigger the celebration, the bigger the commitment; the greater the loyalty.

Canadian life expectancy is growing and at the same time the divorce rate is on a massive uptick. Is there a correlation? Probably not. But there maybe many lonely 90 year-olds schwinging about the 'ole folks home. Bring on the hormone replacement there-a-pee.

______________________________________________________

Today I felt so good running, I thought of running a time trial, then decided not to. It is suddenly warm again and I hate to sit at the desk at work, sweating for two hours.

I did get in 60 minutes along the Dallas Road Beach. I tell you that, that stretch from Clover to Ogden points, on the beach is like doing plyometrics, but dynamically, while running - awesome.

Time 60:00
Distance 12k
Effort: varied, but steady on sand, rocks, logs, stairs and grass.

A great week for islanders

What a week (or so) of successes for runners from the island!!

Simon Whitfield took revenge on Frodeno in an ITU event collecting $200, 000 for the sprint finish win, reversing the fortunes from the Beiking Olympics. Good for him.

Jason Loutitt, recent interview of mine ran a personal best at the Seattle Rock n Roll marathon that took place in ...um...Seattle. What an excellent race for him.

70 year old Garfield Saunders ran a top-like Canadian time for his age-group in Vancouver at the Scotiabank 1/2 marathon.

Half ironman guys who run Tuesday Nights with me, Mark Ritchie and Mike Arenson ran about 5:02 and 5:03 for their 1/2 ironman events. I know Mike was only looking for a sub 5:30 - he looked fresh finishing, actually they both did.

Kip Kangogo a Kenyan who promised me an interview, has won the TC 10k, Vancouver Sun Run, the Vancouver International Marathon, 1/2 marathon event, came 3rd over all in Calgary's half marathon and now just won the Scotiabank 1/2. I think he makes money at this game.

Last week Marilyn Arsenault ran a race in Scotland - a 10k in the '35s'!

What a great week. How often I wonder am I left saying...oh too bad...so-and-so was so ready to unleash a great race....especially marathons. So it is nice to see so many successes.

Last 4 weeks have gone:

70 miles
66 miles
58 miles
66 miles
53 miles

And branching parts of two weeks together a couple of times, I have had 7 day stretches with 78 and 83 miles.

This week should be around 80 miles.

I am not doing as many miles as before, but am making sure I am working a range of efforts, such as 1/4, 1/2 and 3/4 efforts.

Yesterday I managed 25k run with 20 of it very strong, so today was a recovery run. I wore the heart rate monitor as a governer and other than the very start of running, my heart rate stay between high 120s to mid 140s, averaging 127. I don't really care about the numbers, but I am happy I managed to hold back the pace...to allow full recovery.

Tomorrow I see a GP about the heels. They seem to be gradually getting better, but I am impatient and want a magic fix RIGHT NOW!

Read my Gary Reed interview.

I'm So Glad.

The stairs to the ground floor, wrapped in a rubber-based epidermis, dampen the otherwise echoing clack of my leather dress shoes, so I may slip into the street silent like a lamb; smooth as the whistle from a descending goose wing preparing the landing gear on approach at the colourful, springtime bog. With utility knife, I carved out the heel from those shoes, freeing abused heels from the vice of fashion.

The northerly breeze gently swept my hair and revealed a tan line there on my scalp, nigh above where my hairline used to be, a half a cm lower a whole decade ago. The follicle retreat isn't severe and by the time I reach my father's age, I will look only slightly more follically challenged than he does, hair is over-rated. I spent my youth making sure the mirror gave me the information I needed in order to vacate the premises - to join the throngs of fellow miscreants, set to engage in whatever trouble caused the most grief to others and the most possible joy for ourselves.

The door to the Y swings open toward me, powered by the arm of an exit-ing balance ball athlete, dressed to the neck in whatever black fashion is in vogue tomorrow.

I enter and am challenged by the scents of the kitchen to my right, which competes with the spin class to my left, choc-a-block full of furious eye-browse and dripping nostrils, over-sized graying heads bob in time to the knee dropping cadence; like a death metal concert gone old.

For the first time ever my card's communication with the silent orb, which stands upon the turnstile - on guard for someone, opens it's blue eye, beeps it's curious beep and lets me walk through the turnstile unencumbered by the slump-shouldered attitude I have adopted as my form of body-language communique to the red-shirted staffers, where I say, "card won't beep the orb, shall I hurdle"?

This is a good omen, regardless of the fact that the standard for which I pay my monthly fee for, has me on the losing side of a losing membership battle, plus old office workers waddling naked only inspires me to change quicker and head out for a run as fast as my nimble fingers can handle the little dress shirt button, which collar my collar in place.

Today's run a sub-anaerobic threshold gallop through Beacon Hill Park is one of the best runs I have had in some time.

9.5k.
38:29

Smooth as the fur on the back of my silverback gorillas head.

Things are looking up and like Jack Bruce used to sing with super group Cream:

I'm so glad, I'm so glad, I'm so glad.

Confusaled.

I sit here vapid, eyes sting a gentle tingle
from my shirt and pants waves of
gasoline - 92 mid-grade
toxicate my personal space
like a ring of Saturn's aura

My appearance is business casual
with brightly combed teeth and pasted hair
my pants and shirt ward off vampires
as they lurk in the distance as usual

Nigh early this morn' on toward my toil
commandeering said vessel and
posing as Mr. Business Casual
with brightly teeth and pasty hair
I stopped in at the local station
to fill auto's tank of said petrol
I felt so good, as I lifted my gaze from from the bubbling tint
of my car's rear window;
I pulled back my arm

This arm of mine gripping pump nozzle
let an explosion of liquid
like a garden hose hiccup
most of which hit the car and asphalt
however, enough wetted my shirt,
I was tempted to spark
a match and have myself go off
like the Science class Bunsen burner

But the stump pumping fuel adjacent
did not look capable of stress and a calm
phone call to nine eleven
as her overdone hair
hardly compensated for her pear shape
and flaring calfs, which struggled mightily
to get out of their tattoo
of snakes, skulls and feathers

I am confused, not by the gas or tattoos
but by my heels
3 out of 4 days have been nothing
short of fantastic
I am in utter bewilderment
as one of those days the heel flared-up
like gasoline off the side of my car's wheel well.

Saturday I ran a tempo
the warm-up a divine graceless meander
the warm-down was pain less and the murder section
a 30 minute steady, rhythmic cadence

Last night extricating paint from my steps
made of concrete, headless bugs and wings
I spent whiling hours power washing
and the birds chirped themselves to death
gotten by swarthy crows and graying squirrels
The heat gun was super useless
as the neighbour and his top-heavy wife
nattered about their garden tool shed
killing suburban heaven like a 2 stroke
oily power tool engine
while my heels quietly disturbed me lying in wait
caste in boots, rigid
and healing my heels as I scraped at the paint

When will it end. Shawk n Awe, Baby.

I think the voodoo gawds are reigning me in for my own benefit, without me knowing it. Except I know it now, or I suspect it. Yes. I suspect the voodoo gawds are keeping me from running too fast, during my base phase.

First my heels were (are) bothering me, but I found the cure - I think. Then my IT band tightened up, now of course, why have just one guitar string tuned too tight, go for both!

Now yesterday, I was zippity doo dawing around near fisherman's wharf, specifically on the soccer field and BAM!!! BAM BAM BAM BAM! I ate dirt, rolled onto my back and examined the pothole I exploded over, like an 'eh! - BOMB'...and the 'mericun too-r-ists watched in aw...oh...and a little shawk.

Here I am/Rock me like a hurricane.....c'mon...c'mon...c'mon....
-Scorpions.

This will be 3 x around 70 miles week in a row, so next week, if I am over my full-body trawma, I might move up to 90 miles or take an easy week and run 50 miles, easy, absorb the training, absorb the shawk.

SHAWK n AWE BAYBY!!

Below the Threshold

57k in two days or 35 miles. 70 mile week followed by a 66 mile week. 35k run on Saturday followed by a 21k run Sunday. The goal is Sacramento's California International Marathon December 7th 2009.

Seems like a ways off? Sure it is, even for me.

When I count 12 weeks back from December 7th, I get the first week of September. This means that I have all of May (done) and June, July and all of August to increase my ability to run aerobically - known as base conditioning phase or marathon conditioning phase. By September, I will have run 100% of the previous 16 weeks aerobically. No anaerobic speed work, no racing nothing. Mind you some of that running will be at a good pace.

I bet I will run the 10k and a half marathon have planned, faster then than I can now, even though I will not have run fast at all, between now and then.

I will be a smooth, cardiac machine, lubed and ready for good paced running for long periods of time.

Once September rolls around I will be doing hill work, a lot of it, for 4 weeks. This will prepare me for anaerobic running and racing, which I will do a fair chunk of between then and late November, to prepare me specifically for the marathon.

I am totally enjoying running just whenever I damned well feel like it without much planning or a care. For instance last night we went to Island View Beach to enjoy the late day sun on the water. When we were ready to head back, I stripped to the running gear, threw it in the truck and ran home. 1:53 later I arrived pleased with myself.

I took my time listening to my thoughts and enjoying the summer-like evening run upon chip trails, and around Elk and Beaver Lake too.

This week I hope to hit 80 miles (125k) running about at a great range of paces, below the old threshold.

Happy Camper.

I found the culprit with my heel issue. At least I think I found the culprit with my heel issue. The culprit with my heel issue, is from a single solitary pair of fashionable business shoes I wear most work days. However, going forward, I will have to fix them, to wear them again.

Here is the deal. Gord Christie (and I need to remember to thank him) had mentioned to me that he has had the same problem (for 10 years) that is caused by running shoes with a cupped heel and high back that touches the achilles.

This made sense to me only I have been running in minimalist shoes for sometime therefore my shoes' heels are perfectly fine and soft and non supportive (which is good).

So I replied to Mr. Christie that this wasn't the case and that I had a similar sounding problem, like a build up of scar tissue, bursa something, brain cancer and I am going to die, but not what he said.

Stupidly, I did not stop to consider the dress shoes at all. Even when the heel flared up while walking, did I consider them at all. Sometimes the crack in my but does cause me to be handicapped.

I took one look at my dress shoes and BINGO, cupped back-of-shoe/heel area, raised heel and rigid high back that digs right into the achilles. They are so rigid I can use the shoes as weaponry.

Two days into wearing my soft-heel dress shoes and BAM, the pain subsides. It is still there, but just a lot less intense. I think I found the cure, the cause and a happy camper!

No more running through O'Hare with stiff shoes.

Stats:

Last week 70.0000 miles (113.4kms)
This week, so far on pace for 76 miles (127kms)

Hope emerges last, but it does arrive.

Cautious optimism lightly simmers at the precarious edge of my emotional range. Oh sure I have the emotional range of a strand of hair, but it's there and I can't beleive the releif that warmly envelopes my confidence.

Over recent weeks, I have become hyper-aware of scar tissue build-up in my heel, at the back of the heel, where the Achilles tendon meets whatever other tendon and connnective tissue-like substance resides. I have tried the Strassberg sock, but it pulls the big toe high, which actually hurts, oh sure during the day I don't notice, but like an irritating sound in the distance, when the lights go down and all is calm and still, the toe cries for freedom.

The next step was to wear my large (up to the knee) rubber boots to bed. They are rigid and fit like a glove - or like a rubber boot. Anyway, this would keep the feet pointed up and the Achilles, Plantar Fascia and everything else extended all night as they repair themselves.

I slept on the couch last night, after running very late with TNLW (then drinking beer) and by dumb luck, I jammed my feet into the end of the couch all night. Upon waking I cautiously walked about, this, when typically I wake up and waddle like a duck for the first half hour.

I experienced much less pain and had managed to not waddle....I am cautiously optimistic.

FINGERS CROSSED!

Many terrible things emerge from the Pandora's box, but at the end, the last thing to come out is hope.

You are crazy to waste your time reading my blog

Ok it is either go time or go away time. I think my heel is full of scar tissue, at the back of the heel at the bottom of the Achilles tendon. Either it is or it isn't - I think it IS because every time I kneed it with a jackhammer, it feels better. Of course so does a sore throat after guzzling a litre of Tabasco hot sauce.

I am hoping it is one of those things that actually go away.

I am praying it is something that goes away. Today I believe in god - I promised him (or her - got to be politically correct y'know) that I will never hurt another living creature like I will never intentionally step on another ant for example. I said, I can't guarantee this if I can't see the stupid little creature, but if they are carrying around big hunks of food, which they are prone to do, I won't rob them of their dignity.

I won't rob them of their destiny either. So sure I wont step on them, but I never said anything about not setting them alight, flooding them out, dropping empty beer kegs on them or driving over them. That's right, I didn't!

But I made a promise, a promise that I will keep forever (as long as I remember to), I pledge to never intentionally step on another ant if God will relieve me of my scar tissue. I mean c'mon Achilles was a Greek God - I took history in skool.

I wonder if God is listening? Because he never answers anyone in English with the southern drawl - never! I will plead in court that he (or she or it) refused to talk (in his southern drawl - or talk at all) how was I to know that he knew that I said I was going to light the ants on fire or drop empty beer kegs on them?

I am sure the court system, especially the American court system will give me jprudence. Ok I am not American, but I didn't know God wasn't American either, after all he is going to save them first.

I think my rolling pin might save me. That's right, I am going to take my rolling pin and roll my calf, Achilles and heel as hard as I can, to fix it, I promise.

Today I believe in Rolling Pin, that's right. I just prayed to my rolling pin. Stupid thing didn't answer back, but at least I can smash it to pieces if the heel doesn't get better, this I know.

Or I can save it and use it to help me make my next loaf of bread.

Black Press 5000

Well that was pretty cool. I decided to organize a 5000m (5k) race at Oak Bay Track to raise some funds for the Easter Seals 24 Hour Relay. Next thing I know fastee runner, Scott Simpson is asking if I can get the race sanctioned, so he can qualify for nationals. I'm like "yeah."

Now it would be tough for anyone to run alone, well ahead of the people I was targeting for the fundraising efforts, so a good thing happen upon sanctioning: I put the word out and next thing I know I have an elite men's race, including a solid 13:35 guy in Ryan McKenzie and a few other good runners. I was hoping against hope for an elite women's race, because that would balance the night, nicely. So Lucy Smith (19 time CDN Champion) ante'd up and a few other ladies followed.

I also didn't want to forget about the All Comers category, so I spread the word like a hot n sticky flu virus in Manila.

The All Comers race was fun to watch because two different sets of 2 guys went at it, 30 seconds apart, Mark Ritchie vs Darren Skuja and Rui Batista vs Pierre Ballester. To the eye, the latter of each pairing won, Darren by a few seconds and Pierre and Rui tied on paper. That was exciting.

I manned the microphone, to see if I have the skills. I think I have a dull tone so I dunno....but it was fun trying to think on the feet, while providing information to the people in attendance. Pretty much everyone knew who I was talking about, so everyone knows if I made any mistakes ha ha.

The elite men's race saw a not-quite-superfit Ryan McKenzie finish alone in 14:02 producing an 8 second negative split. Scott Simpson in 14:21 and triathlete Kyle Jones came up with a 7 second pb in 14:27. Even though the finish was spread out; it was fun watching the skill fly.

The women's elite race was just as non-competitive however, Marilyn Arsenault finished, gaining throughout the second half, so was running down Lucy Smith, now the debate could go on if the race was longer could she catch Lucy, or Lucy seeing her attempt at the Canadian master's record not happening reeled in her effort - she was still sub 17 and Marilyn was still far enough back that I have my doubts, but they are both seriously good runners. I can only imagine how fast Marilyn would have been if she ran when she was younger and competed alongside Lucy all those years - if she would have gotten on the top all time Canadian results lists somewhere at some distance. Possibly. They are both very smooth runners.

So that is it. I had some help from BC Athletics and lone Prairie Inn Harrier Bob Reid, Donald Peterson, Craig Rinald and a couple people from work and a couple of friends. But saying that I didn't need too much help. What I got was perfect.

Biting the bullet.

Day 2 of the rest of my summer of Lydiard-slash-Rosa-slash-Malmo. How can I do this you ask? Well they are similar. Gabriel Rosa is or perhaps was the greatest marathon coach ever. Lydiard is the greatest middle and long distance coach ever however, if you point a Smith & Wesson at me and demand, "you have to tell me Lydiard's weakest distance or I will pull the trigger." I would answer with, "the marathon", then dive at your legs, breaking them at the knee, while simultaeously grabbing the weapon and deploying one hunk of spinning led into your small toe. This will forever leave an identifiable hitch in your gait. Forever is a long time, pilgrim.

Consider yourself branded.

Rosa's marathon training program is taken from Lydiard's only he has inserted an AT-specific type phase in between the aerobic development phase and the hill phase. With a graphic, you would point and declare, "there lies an extreee pyramid, in Lydiard's program!" And by rights, you would be correct.

I need to read more about why this phase is there to understand it better, but it is clear that it is added to strengthen the runner for the hill phase, I'll bite!

So right at this flaming and blazing, red hot moment in the time-space-continuum, I am in the aerobic development phase, which will last up to 16 weeks. The first two weeks of which are to be a bit softer.

So in case you are wondering what the heck happened at the Lochside 10k, I will tell you. Months of lower than optimal mileage did not prepare me for 3, 10k races in 4 weeks. Additionally, I needed to get yard work done the day before and wouldn't you guess it! I spent too much time in the warm sun doing yard work. Lesson not learned - life gets in the way.

Also, I ran all alone for all of the race except for the first 1km. The group of guys I should have been able to stick with through 4 and maybe up to 6kms took off 3 abreast across the road, whereas we talked about working together and drafting each other. This could have worked better if I could keep up - goes without saying.

Anyway, no worries! I am now in that phase of heavy and steady aerobic running. I am biting the bullet and resisting all races and speedwork until well into August, Giddyup Rosa!

Wikid.

Lochside 10k this Sunday, maybe! Then it is nothing but mileage for 16 weeks. Nothing but steady state runs, tempos, anaerobic threshold and recovery runs - as many miles as I can fit in, in a day, week, month in the upcoming 16 week period.

This might be tough though, as the back of my heels are quite sore in the mornings. They can be sore throughout the day too, on some days. This is a side effect of minimalism, after a lifetime of wearing regular footwear. I have a Strassburg sock, which has shown promise however, the big toe does not like to be bent upwards all night. I might have to suck it up, as they say.

If I do Lochside, my goal is a season best and an event personal best of 37:29. I think I can do this if I pace it right. We will see on race day.

I am putting a race on at the Oak Bay Track. This was supposed to be a low-key, no frills fundraising race for the Easter Seals however, an elite athlete friend asked if I would mind him bringing a pacer and if I can get the race sanctioned.

Ok and ok.

Now the race went from what I intended to be; 15 friends at my pace give or take a half a minute, so 17:30 to 19:00 sort of speak to now having an open race for everyone and an elite race. BC Athletics need three officials to be on site, which is cool.

So this happens Friday, May 15 starting at 7:00 pm at the Oak Bay Track.

Wikid.

More interesting yet is how Steve Osaduik is running. Here is a guy who was coming along for a few years, inching his times down, then he got an injury that screwed him up for over a year. Now he is back, he has a good training group, new coach, new environment and no injury. Recently he ran a 29:15 at Stanford for a personal best and then with tired legs from heavier training ran a 29:12. I think he is going to rock the Ottawa Marathon on May 24th. I am going to be there to watch that happen.

Uber wikid!

Anyway come out to the Oak Bay Track race, pay $5, race it or bring a donation and watch the event. I am going to get it up on Flotrack....

Hyper wikid, see you out there.

WIKID! That's All There Is To It.

Sometimes, this is how good I feel.

Today's workout:

20 degrees out 69 for you Americans (ironic I know).

3 km warm up, 3 km warm down.

3 miles in 18:35.

F%!CK YOU I AM AN ANTEATER.

TC10k.

Anyone speak Swahili or whatever language the little guys who ran out front today communicate with? I was trying to communicate with Willy Kimosop to get his race number from him and for him to autograph it. Not only did he not understand what I was saying, he thought I was doing a physical comedy routine and just stood there laughing like whatever hand gesturing I was doing meant something hysterical. Forget it! He has gone back to the mainland by now and is probably telling his friends, "Flotrack guy is a comedian".

Carpet bagger!

At this Times Colonist 10k I wanted to run faster than at the Sun Run and possibly a minute faster. Sounds like a tall order, I know however, at the Sun Run I really pushed the effort in closing, which is highly unusual for me. Today was a different feeling day, plus my calf muscles had not repaired from the Sun Run yet, because a.) I ran a couple good ones this week and b.) I have not done enough quality to prepare the muscles for running this hard, back-to-back. I swear if I had fresh calf muscles and (wataruka) bounce in my step, I would have run very well, perhaps a small personal best, perhaps attaining the Holy Grail in achieving a sub 37! I would be the Knight who said, "knit"! (watch Monty Python to understand).

Wataruka sounds like something native from New Zealand in the Maori language, but means 'he had jump' in Swahili.

Today was perfect, the temperature was mild enough to allow for gloveless running, windless enough to put my masthead away and clear, to boot! Two years in a row of perfect weather!

My goal was to run as many 3:40 kilometers as I could, knowing that between 5 to 6 and 6 to 7, I would be running close to 4:00s. I was bang on pace running an 18:30 first half....ok I lie like a sidewalk, I ran an 18:33 first half, but I thought this was groovy as then I could really milk the downhill from 6.5k to 8k and enjoy the flat finish. I did, I just didn't have the wataruka today.

37:59"75 (which gets rounded up to 38:00) is 1 second and "75 slower than at the Sun Run, therefore I ran better, the Sun Run is a faster course!

Now if I race the Lochside 10k in two weeks, my calf muscles will probably have had more than enough recovery, therefore perhaps, just maybe....providing me with the opportunity to run a new personal best.

THEN and after that race, I will stop all racing and speed work and focus on building a lot of steady mileage quantity, for an early winter marathon and a fantastic cross season!

ninahamu mngoso kondoo.

(I have a yearning for white person's sheep).

I swear that is what he said!

TC10k or Times Colonist 10k - Tomorrow.

Times Colonist 10k tomorrow.

If you have read this blog for the last couple of months you will note that I have been blabbering on and on like a bored housewife (oops) that my training (in my little utopia) was not nearly as good as I would have liked. Notice all the past-tenseness. So from about then (whenever that was - paying attention?) I planned on and applied a band-aid running program so that I could reclaim some fitness enough to enjoy the Vancouver Sun Run and the Victoria Times Colonist 10k (both 10k).

I am satisfied with the Sun Run from last week, as I really laid it all out to finish under 38 minutes (37:58). This is hard to do as the beginning of THAT race is so fast you are guaranteed a positive split (for non-runners: you don't want a positive split really or not much of one).

Well tomorrow is the Times Colonist 10k. All I really want to do is run 1 single, solitary, little, tiny, wee, infinitesimal, quick, wee (again) minute faster than last week. This will be tough, as the TC10k course is A.) ever so-slightly-slower than the Sun Run and B.) subject to wind.

Although negative splitting is more possible as the same sort of downhill featured in the Sun Run RIGHT AT THE START, is featured at the 7k mark to the 8k mark, therefore providing a marked chance of negative splitting.

I tactically would like to be on pace by 7k or slightly slower, so that I can take advantage of the nice downhill from the Mile O marker (of Canada - not the race).

So that's it 36:59 = sub 6 minute miles x 6.2 or 3:40-ish kms x 10 or 18:29 5kays x 2 or an 8km personal best x 1 plus finishing vertical.

Not that I have been thinking about it or anything.

Don't fear the reaper.

Stimulus package

My package needs stimulae and tittilatae. Once it has been simulated and tittilated, I will gailey gift wrap my package, tie a bow on the box, insert the card into the slot with the following written note:

To Whom It May Concern:

This note is written for the lucky individual who finds my package in it's current state of stimulation. This is my gift to you, do with it what you may, but just remember it is mine and carries with it a memory cache greater than any binary code-fueled device made in Silicon Valley (although there is nothing wrong with that) or Tokyo and it's subsidury, Bangcock. The difference here is artificial intelligence is just that, it is artificial and I possess the free will to choose to use that memory, going-foward the way I want. So play nice.

Of course I am talking to my legs, you knew that! I raced the Vancouver Sun Run on Sunday. I ran nearly even 5k splits! Which here means, I either dogged the first half or wailed and hammered the finish. The last two kms were run slightly faster than my average race pace. If you are intimate with the Vancouver Sun Run, you will know that it is very difficult to run a negative split on that course; the first km is downhill and uber-fast.

WIKIDLY Split!

I am still a tad sore in the achillees and this is Thursday. Part of the problem is my not being race ready. I was planning to race only the Sun Run and the TC, then go into marathon conditioning phase with just a ton of running with no speed work or racing, until August. Now I may extend to a third race a week later, if I feel improvement at the TC 10k this Sunday. I mean heck! I want a sharp peak.

TC is tactically a different race that the Sun Run, instead of a sharp downhill for 1k at the start, then 9 k of mild undulations, but net even in elevation, the TC starts with a very gentle up, rolls on, then from 7k to 8k there is a perilous down and a 2k flat finish. I believe, I should be just shy of goal race pace at 7k, then I will (free will and all that) lay it all out for 3k.

Goal for TC 10k 36:59.

Package of sore legs needs stimulation and I think that will come, with gentle running until Sunday, get your mind out of the gutter.

Vancouver Sun Run Results

I will cut to the chase.

Perhaps not!

See if I was Steve McQueen, this would entail a long, drawn-out car scene where 1970s vehicles are driven aggressively across deserts or in the deserted streets of big cities. This could take an hour of your time. So now if I cut to the chase, wouldn't that, in this particular case, have the equal and opposite effect of what the phrase, 'I will cut to the chase' really means?

Well as it turns out cutting to the chase as a phrase does indeed originate from American Cinema, dating a little farther back than the dusky evening car scenes across the Mohave, but to late 1920s, where the first talkie movies ended with chase scenes, probably having the stars capitulate on their love, saving affirmation to the end. So cutting to the chase scene, would be wholly more accurate.

On Sunday I had chased down a guy, I could see ahead of me. I started behind the elites in with people about my speed and slightly faster.

I spied this guy at about 1km into the race, at the bottom of the first down, his number was yellow and worn on his back, up high in-between his shoulders blades. First off wearing yellow means he is not seeded, so shouldn't be that far ahead of me, even if he is faster, just not yet.

Secondly I was not going to let a guy who hasn't figured out where to pin a number on his shirt
beat me.

I crept up on him for 4.5 kms, slowly. He turned to look at me; we were heading to the ramp which takes us up to the Burrard Street Bridge. He passed me back for a nano second, then I slipped past for good.

I threw the talk test at him, "hey let's chase that guy down and draft off him."

I did and this guy couldn't go. It was over! Although we both finished the race, the chase scene was over.

Now wouldn't it be nice to be inserted into the race right at the chase scene?

Sunday I ran 18:56 first half split and by deductive calulations I came up with math suggesting a 19:02 second half, so I ran a 37:58.

No I didn't pb, but I ran my 7th fastest 10k. Does that count? OR do we write off everything slower than 3rd fastest?


Next up is the Times Colonist 10k, where I would like to run exactly a minute faster.

Personal best mile, by accident.

I never seen so many people live, in the end.

They carried on and on, tortured individuals emotionally demonstrative in the wake of the trials of love's lost paradigm. They all lived! In the end they all survived and and they lived highly emotional, heart-worn-on-the-sleeves-of-their-shirts lives, looking for love and considering hanging themselves and diving great blades of shining steel into their mid-section - to end all the pain.

Mozart must have been an emotional wreck, but I enjoyed the Magic Flute as much as any form of entertainment. Marylin had a great little role. I was hoping for a little more however, there will be other plays and operas I can attend where she will have a bigger part. Although saying that, she played the role very, very well and received one of the strongest cheers. It was a gas!

Now onto running

Today I went out to run one last blast of an effort before the Vancouver Sun Run, which happens this Sunday. I set about to run a 2 mile time trial at 10k race pace, so 11:56 sort of thing, 5:58 miles.

Well, ...see..I have this new orgazmitah, electronicah device (not one of those) that will take my heart rate, speed, distance, splits, times, countdown and coeffience of nipple chafe-atah.

I could see my heart rate the whole dang time, which does me no good, because I could care less - I am heartless. But I could not get the chrono feature to work properly. So I ran the first mile in 6-ish; who knows? Then I spotted a group coming around who were running mile repeats at Beacon Hill Park too. Bill Boothman, Paul Siluch and a few other guys. So I chased them for 400m, then rested for a minute and thought, 'toss the time trial - go for an anaerobic mile'.

So the deal was to run 5:45, which I thought was fine, but faster than what I wanted to do, after all I am highly paranoid (and paranormal) and afraid of gasket blowing. Once we commenced the mile, I got in behind Bill for 300m, where the pace felt 'steady'. Now I say this thinking that I have done little-to-no anaerobic speed work, so am still rusty yet!

I pass him at 300m and take off, finishing without knowing how fast I ended up because my Polar Orgazmitah and I haven't worked it out ( I will be the bos though). I counted "1 - 1000" ...."2 - 1000" ...3 - 1000" like that until I got to '20' then looked up, Bill comes in two seconds later and tells me he ran a 2:40.

Could I have run a mile personal best????

I could have! And I will tell you, because you are listening intently, it did occur to me late in the mile that this was the first time, in some time, where I felt lactic acid spill into the legs.

Now I don't have to hang myself yet or stab thyself with steely blade sharpened to the hilt. I await the conquest of the Sun Run and to avenge, time's lost love (of running).

Beholden my fair race bib, forest you indicate that I am of sub, sub, sub, sub, sub - eliteness. (at least I know my place in running society) and we shall conquer time immortal.

This weekend....7 days to Sun Run.

This was a soft week in terms of quantity, but reviewing the week, I ran 4 quality-like efforts. One wasn't really quality until I threw in a single 2:40 (mm:ss) at pretty much my best possible pace. Why? Cause I felt like it.

7 days to the Vancouver Sun Run and 14 days to the Times Colonist 10k and that is it. The season is over, done, caput, toast, put to bed, wrapped, folded and stuffed in the closet of life until September, when I will start racing my arse off again before a winter marathon.

Goals: 36:59 at the Sun Run, personal best = sub 6:00 min-per-mile pace and 37:15 Times Colonist 10k - a course personal best.

Not lofty goals, but I am not sure I can even do that right now, although some workouts indicate the possibility. 'B' goals are 37:59 and 37:59. Neither would be personal bests or course pb's, but would be great improvements on my two January races - a 10k and an 8k, which were pathetic.

My eyes are on marathon or base conditioning phase of big miles and at a steady pace; hopefully 100 miles per week. 16 to 18 weeks of this should get me ready to switch to hill specificity for 4 - 6 weeks. This will take me into the end of September. During October and November I will race a lot, preparing for either the California International Marathon (CIM) or the Las Vegas Marathon.

I think it will be fun to just run as much as I can fit into a week without worry about racing or workouts.

M - 8k at lunch, easy - 16k steady evening
T - 8k at lunch, easy - 20k Hilly evening
W - 8k at lunch, easy - 10k easy or fartlek evening
Th - 8k at lunch, easy - 30k steady evening
F - 8k at lunch, easy - 15k easy or fartlek evening
S - 20k easy
Su - 40k easy, end at a good pace.

191 km per week - 118 miles.

This sounds like a lot however, life gets in the way, so looking at THAT schedule of base running, I can see me missing 1 to 3 of the lunch runs per-week and running pretty slow on the other two or all of them that are done at lunch. I also think the Friday 15k will be tough to accomplish, as the all-important nacho and beer night happen on Friday, often. The Tuesday night may go longer, but in a trade off, I can see Thursday being shorter often.

I think if everything goes right in a single week, I will run this mileage, so probably once-per-month, where as I think 90 to 95 miles is more realistic for most weeks. Must have my goals though - set them high and achieve them on occassion!

So this weekend, I ran an interval session at the track. I did not do too much volume as I simply wanted to get anaerobic, create the oxygen debt, then recover to do some sharpening stuff like 50m on and 50m off, with the on to be full out sprint. I have devised a similar workout, which gives more time to it. I did this because these workouts are so daunting, that one can only get a few minutes of total run time from them - so I came up with 50m easy, 50m fast, 50m sprinting full-out, 50m easy... x whatever number of times it takes to get pooped.

Time Trial Saturday.

Today for example, demonstrates precisely why I dare not pay a coach for training advice. I think a coach is important for training and racing most any distances and there are plenty of people I know who need a coach. There are also those who can use one, just to keep themselves on track and there are a few out there that have a coach for the same reason why they spend an extra $1000 than nesessary on a bike or buy a Garmin 405 the day it hits the Costco shelves - you get the idea, coach bling.

So yesterday I email Jon and ask what the team is doing for a Saturday morning workout. I asked him because he is a Lydiard style guy and provides sensible structure for his athletes.

This Saturday called for 7k run at 10k race pace. Now for all my friendlys out there who do not run - who are reading this thinking 'who cares'. Give me a minute (and I will take half an hour). 7k at 10k race pace should feel easy at first, strong and steady in the middle and difficult near the end, but never full out. All the while maintaining the same even pace as best as possible. The slower talent you are, the more variances creep into the rules pertaining to what constitutes consistency and evenness.

For example, when Rod Dixon says, "All I want to do is drink beer and train like an animal." I take that as literal training advice and on occasion drink while running. Thanks Rod!

So I email Mike and he suggests he is going out earlier than the larger group because he is a father of a wee young lass, Isla therefore would like to spend more time with the ladies at home. Why not? I remember those days, now my kids like me for my rides, money, food and to make fun of me. Why not? That's their role as teenagers, they are good at it and I am immature as ever, so the sarcasm flies, like cast iron frying pans in Langford (or insert red neck town nearest where you are - like 'Surrey' for Vancouver, South East Calgary for Calgary or all of Edmonton for Edmonton).

Anyway, we agree to be at his house for 8:00 a.m. which is great for him, because he doesn't have far to go because he is already there (very near Lochside trail) (yes, spelt with the 'h' like Scottish Loch) with an 8:05 limit. I ran to Mike's and knew I was running just a little late, so I hustled, looked in his yard at 8:08, then high-tailed it to the trail of Lochside and ran to catch up with him, assuming (never assume) that he was gone by 3 minutes. So by the time I got to the school of Lochside, where these guys are supposed to start from, I find I have run 8k at an average of probably half marathon pace, 6:20 per mile.

Jogging back south towards Mike of Lochside I go 2k, turn around and head north again, thinking the poor sod has slept through the alarm. I turn south again, all the while jogging with copious clouds of vapour rolling off me from the effort and now the sun is warming the previously frosty air.

Mike comes up on me (northward) doing the time trial, about 1k into it I think. So I tuck in behind him and hang on for as long as I can, without racing, but holding strong. We ran down Royal Oak, to whatisstreet by Mt. Doug and Galey's Farm and south on there for a couple k, then right on the trail of Lochside connector trail and finished at Lochside, it's a big wrecked angle shape.

So we warmed down for a few k, then I ran home.


Totals:


26km
8 km @ half marathon pace and faster at times
4km of recovery
6km @ 8 - 10k race pace
8km of recovery


A coach would have asked why I did the second one. My take is, it felt comfortable, but faster than the first one, so it is all good. Then he would kick my ass.

Anyway I was giggly as an 8 year old school girl looking at a poster of blink182 all day. Well I don't really giggle, but I think I called about 10 people to say hi and I can go months before I remember to call someone. Serotonin OD alert!


Well the Jon I emailed, raced in Toronto at the Harry's Spring Run off winning in 24:11, in very windy conditions.

Gobyapping.

I am highly appalled in regards to the Peoples Republic of America voting for a new, so-enthralled left winger who goes by the moniker, President Obama and demonstrating the least amount of horror at the notion that not only is war not going to end (like wasn't that the plan in voting OB in?), but instead, President Obama is demanding more war.

For some reason Obama is an expert on the art of war or the science of war. I am sure he is not an ambassador of war, just yet. I would suggest, but I do not know for sure, he is not a veteran of war. How does he know that it is a good idea to continue to war? Will the Republic of Obomba win? Will the economy rebound? Will this create and international love for the people of the Republic of Obamerica?

No.

Of course their other choice was a war monger, a true Dick.

I say round up the gangs of East LA, New York , Chicago, Detroit and Surrey and offer them this:

Find the bad guy, who is protecting the oil from the Obamericans and win a free pass from jail, a pension and your own parade of never-ending hotties to your personal pool. Small price to pay in comparison to the trillions of dollars being blown on the whole pretend war that CNN gets exclusive rights to.

MOVING ON.

Tomorrow early I am running a time trial. The idea is to run a pre-checked out 7.2 km route and run it at 10k pace, pre-authorized by the running firm Run By Common Sense. So it should feel like a race almost. Sounds lactate threshold like. Sunday I will be running my 22 to 24 mile run by feel, but starting fairly slow.

The cow who gave it up for me.

Blogs typically have a look about them, which immediately identifies them as blogs. This is a good thing and all, I mean heck when you go to a blog, you want to be able to say to yourself, "I am reading someone's blog." Then at that point you can choose to click 'back' and go elsewhere, perhaps to another blog, maybe back to the linked blog you just came from. Perhaps you accidentally arrived at that one too, so now you are surfing. I think if you link from more than one site to another and not know of either site, then you ARE surfing. Why not draw the parameters there, at more than one with the proviso that you indeed are smarter than say....a...cow for instance. Cows have giant egos, with little brains. The important thing to remember is we have the freedom to 'choose' to click back, they don't.

When I first started to learn about blog sites and what they were, I pictured a salt and pepper haired executive in his corner office over-looking Manhattan typing away his thoughts, so all those who worshipped his every word, could have a convenient place of worship.

Someone I know who does not have his own blog (and thats ok) rankled a few feathers recently by suggesting that anyone who has a blog has a big ego. He might be right. But big egos manifest themselves in different ways, it doesn't have to come out in a blog. It can come out in basic conversation or it could be clearly demonstrated when someone buys a vehicle far beyond their means (little man syndrome) or when someone brags that they competed in a world championships of their sport (and become an attention whore about it), conveniently leaving out the important fact that no matter how good they did for themselves, which was pretty good that, that performance was not even on the radar of the elite athletes in the field. In fact when you compare the IAAF World Cross Country Championships or the IAAF World Track and Field Championships, the athletes there are so far and away more advanced and talented than this 'Worlds' group of athletes that I speak of (but am not revealing here) that it would not be out of place to suggest that the person to come dead last in the World Track or World Cross could, with specific training for this other sport, win this 'other' worlds. Owe! That piece of reality is going to hurt this friend's ego.

So if he is not on the radar at his worlds and this other worlds is not on the radar of the person who comes dead last in the Track and Cross Worlds, you might suggest that they stop calling it the World's and start calling it the G8's. After all you nearly have to be upper-middle class to afford the equipment required to participate, so don't expect Africans to be in my friend's 'World's' event.

My workout:

Workout was 5 x that 400m hill I have been working on. I usually do 8 on Saturday, but I cut the repeats short and added a warm-down. Previous weeks, I always just jumped into the car and headed off (with steam rolling of me) to pick up Amber at dance. The point was to get anaerobic and I did. Done.

Today, I woke up late, slowly strolled to the Sunroom windows and peered out. There was a man in my driveway. It took me a minute to realize it was Craig. We exchange pleasantries and I got ready for my run with him. Meanwhile, he would jaunt around patiently waiting for me to come out.

We ran 1:17 together over some rolling terrain and Mount Doug, over the top, back down and around Mount Doug Park to Royal Oak Drive. We got to Lochside Dr. and he split off home, probably totalling over two hours. I headed up the ridge via Searidge Dr., through to Claremont to Elk & Beaver Lakes, up Bear Hill and visited two summits, back down on the west side to Oldfield and over Little Saanich Mountain, back to the west side of the lakes and south for another 9kms home.

35 to 36k with 4 little mountains, 2 big hills, 6 brilliant vistas - priceless.

Tonight for dinner I had the steak of a lifetime, which I barbequed. I just want to give a shout out to the bovine community: You should be proud of your fellow heard member cow # 3672-A from Ranch SR10k. What a cow! I will never go vegetarian, when cows like that give it up for me, after meaninglessly grazing on clover and grasses all their life. What a martyr!

I know cows have giant egos and small brains and since they haven't developed opposable thumbs just yet, I just wanted to blog on 3672-A's behalf. There should be a world championships for the bovine community, maybe my friend can participate in that. Of course we will all have to put up with his giant ego blah...blah...blahing about it.

Hard love

Ok there is no hard love. I just said that.

Saturday: Quality, perhaps miles or km repeats, bring on the puking feeling.

Sunday: Go long. Again depending on how the heel feels, I might go as far as 40kms. I need to remember to bring out the duct tape for the nips.

No Power Gels or GUs
No extra water on the run
No Gatorade
No snacks
No Bat Utility belt
No whining

I will report in Sunday night and report on the madness.

Tues we did TNLW, last night we did the same TNLW route, with quality beer again. I love it!

Week 1 Bazillion.

Tomorrow I am supposed to run the Comox Valley half marathon. As life gets in the way sometimes, I am unable to make the trip up-island to run it. It's a 2:30 drive each way, so forget it, too bad, I have moved on.

Two weeks ago I was to run the Bazan Bay 5k road race, but I caught a cold and ran a solid long run before I became too sick, instead. Probably a better thing...I guess.

Now saying that, I am not missing the Vancouver Sun Run 10k in three weeks if I can help it. That race is the one I want to run a personal best at. The following week is the Times Colonist 10k here in Victoria. I always under-perform at that one. Maybe this year it will finally come around for me. Maybe not, but only I care and 10 days later I will have forgotten (for the time being).

I am sticking to my guns and am starting my aerobic build-up for a late autumn marathon, probably Sacramento as it is called the California International Marathon - right after the TC 10k - so basically May 1st. Although the course is not totally legal anymore for qualification into the Olympics and World Championships, it is still 42.2 kms long! For me, a mere pedestrian is looking for a modest time in comparison so will run it anyway. Of course if I hit a solid personal best, people will say, "yeah but you couldn't do it on a regular course, you had to go to a barely legal one" Which in turn I will spin around and punch them in the head....NAH!

Yesterday in frustration (well not really) I ran a tempo run for 61:00. I kept it flat, so I could keep the turn-over steady and the heart rate moving consistantly along. I did bring the pace up and down a little, so maybe I can call it a rolling fartlek. It was a solid run and I am happy. Of course, as I WAS planning on the half marathon, I would have otherwise run a tad easier.

Today I was ready for a 4 x 1 mile or 6 or 7 x 1 km workout, at 10k pace with about a 2 minute recovery. My heart rate was high upon waking, not much, but enough that I decided to run by feel and pick it up as I go. Perhaps it was a wee bit high from yesterday's tempo, or I am still fighting a cold, but can hardly tell as it is almost 100% gone....or more likely Carmen Electra visions clouded my mind throughout the night.

Regardless my decion was a good move, as I ran easy to start, I naturally picked-up the pace to tempo with no repercussions. I ran 93:00 on a more rolling route, with a small mountain at half way, Little Saanich Mountain, which provides a 2km road to the top - a good stretch to push the effort. On the way down, I wheeled out both the length and turnover, which bode well for me, as I ran the rest of the way back at probably half marathon pace or slightly better.

I know this was an exciting and thrilling read, I hope you are not overcome with emotion however, I have to end the oratorial here.

Except!!!! Tomorrow I am running a 20 to 22 mile (yes miles) long run. I am betting it will be at an easy pace with music including Death Cab, The Beach Boys, The Stones, My Morning Jacket, The Tragically Hip, Terence Trent D'Arby, Neko Case, Rush, Beatles, AC/DC, Sublime, Beck and Suffian Stevens - BRING ON THE ECLECTICA .

Them Hill Things Again.

Ok the photo has nothing to do with anything to do with the workout I did today.

Today, as my facebook status or my facebook 'what's on my mind thingy' suggests (because I typed it) I was about to do 8 x 400m hill repeats at max V02 on Little Saanich Mountain.

And by Jiminy I did just that.

For all of you (the billions) who have followed my progress, being a world-class average, nearly middle-aged guy with no apparent talent (so why wouldn't you want to track my progress), I did them fast. Good - done - end of post.

Psych!

Three weeks ago I ran the same said 400s (approx) up that hill in 1:41 - 1:45 in a mostly aerobic state, just until the last 10m - then I dipped into the early stages of anaerobicity.

The week next week, a week of higher mileage, better intensity and during colder temps, (thefore me wearing more layer - restrictive layers), I ran the same workout with the same results. In other words a better workout.

This week I was sick with a cold and am still a little woozy, but decided to run the workout anyway.

So the first one was way faster, the gates seemed to come up on me quicker. I finished the first one in 1:37 - I am mystified, as the wind was swirling and I totally didn't feel like doing this workout as to how I managed such an improvement.

I did have to grab knees and wait, but hardly. So I thought to myself how can I be much quicker with less effort?

Answer: The anaerobic system is finite and limited and pre-determinded for the mostest part. So I can (we can) develop it and get quick returns, getting faster suddenly however, it is limited and what really determines raceability is the aerobic base built during the months of steady long miles that should have gone on before - which I haven't really done. Recently, as noted, I have 'refreshed the aerobic system' to some degree.

Repeat number 2 was the same; mystifyingly sexier than ever.

Repeat number 3 was different. I went out way too fast and died and ran slower, 1:44 - Bah!

Repeat number 4 (I know you are living every moment with me here) was slightly faster - good!

Repeat number 5 back down to 1:40, yes!

The cyclists that have been sitting on their frames chatting, have decided to stop posing and move their lycra asses and head up the hill, about time!

Repeat number 6: Head up, steady, try to leave heal planted and bring knee up and get the elbows to stop acting like spider limbs. Cyclists do not pass me....lazy, probably still chatting as they ride.

Repeat number 7: Head up tricking myself that this is the last repeat - steady to the sign, but focussed...and pocussed. Steadier to the curve, control those fricken spider limbs, almost curl feet from toe plant to toe-off (reeping minimalism reward here) push off hard, 1:37 - uber wikid dude!

Repeat number 8: Trick myself into believing that if I don't do this repeat faster, I am an utter and complete loser and I will get picked on and Eddy Haskel will come stick gum in my ear. This doesn't really work, as I was actually the Eddy Haskel...I make myself indignant at the idea...and start to go faster yet magically controlled. Pass the sign erect, no disfunction here. Hit that first curve feeling it a little - dang lactic acid is starting early. Cross where the asphalt gets grainier, that little spot where, like Pavlov's dog I feel the left ham wiggle out.

I wig out, centrafugally sucked into the curve (what a load) ... final curve, where I usually and for no apparent reason start counting down from 20, think high knee.....have kick....left elbow back....right elbow up....chin up....KNEES UP DAMNIT!....the....gates......click ...1:36.

Bend over grab knees, spit foaming crap on dandelion...swear....blow left nostril, sounds like a gun shot...ear popped...too much information....

Yessss.

Tomorrow is long, aerobic and with music.

What is thoroughly intoxicating about speed work is the fast improvements and the whole sporting-male testosteronia that goes on throughout. I can see why people get lulled into a sense of reliance on the anaerobic work year round. This, even though it is the worst possible stuff to do if done at the wrong time for a middle distance or long distance runner.

Next phase, new wave, it's still rock 'n roll to meeee. Ok I parasang Billy Joel there. But my next phase is the anaerobic phase where I do like km repeats and mile repeats etcetera, etcetera.

Stay tuned, because it's gonna get far out dides (multiple dudes). Fido dido and don't you forget that.

Bazan Bay - and planet ownership thoughts.

I didn't run Bazan Bay 5km today because I caught a bug. Well I think I caught a bug and the more the day passes on, the more I kind of feel a bug coming on. Recently I have been in two places where there was a plethora of coughing people: work and a medical clinic, the latter because the wife wiped out on a run and needed stitches...I heard enough coughing there at the clinic that I headed outside to wait. Work of course is ALL DAY.

Anyway, the same said wife says last night "you are breathing heavy" - when I was just laying there working out how I am going to overtake the planet that the US think they are going to discover with the launch of this new telescope - to look for Earth-like planets, 'out there'.

I hope they find one with a Puerto Vallarta, like a real big Puerto Vallarta and other tropical locations. Maybe they will find an Earth-like planet that does not have a middle east or a Detroit.

Good luck and all that. Make sure you return the telescope.

Anyway, I had planned on running the Bazan Bay 5k today, but again, as said the breathing was high. When I woke in the a.m., I took my heart rate the olde fashioned way, sliced an artery and measured the distance between where I lay and where the blood landed on the carpet, divide by blood volume and multiply the frequency of the squirt per minute. I only have a minute and should get the count right during that first minute, as I would have to call 911 otherwise. Anyway, it turns out my resting heart rate was 10 beats per minute higher than normal, which tells you I was really excited about the new planet, that the US will discover.

So based on that I decided not to race.

I went for a long run instead, which was 2:17:00 at 7 to 8 minute miles depending on the song.

Hey Ya is a snappy song and caused me to dip under 7 minute miles. Regardless, the training effect was better running long and would have been either way you whether I was bugged or not.

But I will say TNLW crew member BamBam rocked the race and really pulled a rabbit out of a hat. Good for him. Now if we can get this guy to train better (for running) he would have been :30 seconds or so faster - but no one listens to me.

Here is something real cool. I was devising a plan to sort of save my pathetic spring from being totally pathetic, off of very poor training over this past winter. I put it together and have a mini peak planned for the Sun Run and TC 10k races.

I planned this bandage program from Lydiard logic - see I think for myself and low and behold, I was reading my new Bible, 'Healthy Intelligent Training' by Keith Livingstone. He wrote this book to modernize Lydiardism for all to understand easily. Interesting that the very plan that world class Craig Mottram planned to save his own poor season successfully very much resembles the one I had planned 5 - 6 weeks ago.

Although I wont be winning the World Track and Field Championships, I will have my own personal best and hopefully my very own planet.

Uber woot.

A week that fried me up into tasty little morsels.

Well here we are on Sunday evening ready to report on the week that was, Monday to Sunday ending March 1st 2009.

5 weeks ago, I set about to bring the mileage up, keep the long runs long and keep the running consistant, so I could commence about salvaging some poor training I experienced over the winter so I could enjoy racing this spring - a few races.

This week was my 6th consecutive week of 60 odd miles or more. Now you maybe shouting at the 'puter screen "60 ODD MILES IS NOT THAT MUCH", but when I am also bringing the pace up, adding hill work (nearly like a full-fledged hill phase) I think this works to be high enough, especially since the winter training was pathetic. Also, a few times I have had 7 day stretches that were not traditional weeks, where I ran 70 or so miles, the body doesn't know the difference.

It's all a matter of perspective as starting in May, I will be running 100+ miles per week or at least try to. I think even 16 to 20 weeks of 80 miles average will turn me into a man yet.

Back to the current:

Last weekend I had that first anaerobic hill session of the season on Saturday, followed by the first solid paced 20 mile long run of the season, then doubled on Monday, Tripled of Tuesday, by Wednesday I was totally fried up, sauteed and chopped into tasty little morsels.

Thursday I ran a time trial, but it was slow - I was still mucked up. Add on top of this the fact I took part in two soccer games (friendlys) and ran lines at a another soccer game.

Just absolutely fried.

Plus I worked on my nails.

So yesterday I ran that same hill session as last week's. If you read last week's report, I stopped and grabbed knees at the top of each repeat...and waited....

So this was anaerobic hill session number two of the season. The pace was the same, yet I am coming off a tougher week and yesterday was colder, so I wore more layers and tights. So to me, the result was better - 7 x 400m+ up Observatory hill.

Today I planned a long run, I wanted to not go as long as last Sunday, as I have Bazan Bay 5k race next week and want to not be fried completely, so I kept it to 5 hours...NAH!!! 2 hours almost exactly. I kept it slow too, my first slow run in two weeks - to refresh the aerobic system as Rod Dixon would say. I ran a circuitous route through Viatec/Layritz/Observatory and over the face of the Observatory on the trails (which is straight up) down the other side and back the same way.

So this week was only 62 miles, but if we add Sunday's 20 miler, that's 82 miles, which works out to about 70 miles per week, which is great because that's about all I can do when I suddenly throw in wild hill workouts and major daily climbages.

So next up is a whole lot of hard 'n fast anaerobic speed training, 'til I puke technicolour rainbows all over the tracks and roads of Victoria.

Fried and fried or something.

I woke up fried, I went to sleep fried and woke up again fried. My question was, when will I not be fried?

This after a few days of a lot of running, some quality and some soccer, full-tilt.

A.) My first set of anaerobic hill repeats of the season.
B.) My longest long run in a while, both in time and distance the next day.
C.) A double for recovery the next day.
D.) Then while still needing to recover performed a triple. Plus soccer scrimmaging full-tilt.
E.) So I took a day off.
F.) Then performed another double, the first with a 2 mile time trial - today and soccer, another scrimmage.

If I keep the week up at THAT pace I would finish with 112 miles or 182 kms. I am not ready for that, that should come in June and July.

Ok so I guess I am doing some premature sharpening. Doesn't matter anyway, I was only salvaging a lost stretch of poor training anyhow and managed to patch together 4 - 5 weeks of better mileage followed by much ado about hillage, now the quality is creeping in with soccer.

Bazan Bay 5k is 10 days away and I would like to run it much, much better than how I did in the first two races this year, which were pathetic.

If nothing else, I can beat you to the other side of the street.

The friedness is not gone yet and after tonight will continue, so I am going to run easy until I feel saucy again. When I do feel saucy again, be it Saturday or Sunday or Monday...MAYBE Tuesday I will throw in another 2 mile time trial.

Until then, I am interviewing another someone quite well known. Guess who it is.