Making it all better

While I was running today, my running buddy asked me if I was having a good day. He noticed a pep in my step and he thought I was having a really good day. My answer was quite to the contrary. I had an awful day. Work has been really crazy lately and the frustrations are building up. Running is a very good outlet for all that rage and long tempo runs like the one that was on the training plan tonight are the perfect way to end the day and make it all better. Pounding the pavement has deep psychological healing properties for me. Hitting the road and letting my legs roar and fly through the dusk air felt like such a relief after a day of complex scheduling and planning issues. The simplicity of running and the physical effort really made my day!

I didn't even use music on my 8k pre-run before I met the club for our regular Tuesday night run. I took my usual warm-up route into Gatineau through the bridges. It seems that the department of Public Works of our cities just decided to give up on one of the bridges and wait for the warmth of Spring to naturally get rid of the snow, you'll notice the dark blue there on the speed heat map.
By the time I got to the running club meeting point, the frustrations had been channeled through my legs and vaporized into a very decent 8.5km and I was ready to challenge the fresh legs of one of the club's faster runner Mark. We ended up completing our usual 7km canal-side winter route at a very decent pace and I finished up with the final leg home to hit a total of 18km in 1h27m - 3 minutes ahead of my training target of 5m/km or 1h30. I figure that if I add in the extra effort of running in the icy/snowy roads and the slowdown on the bridges and the few red lights, I probably could translate this tempo run into a 1h25 run! It is looking better and better for a new PR in Montreal next month.

Cold and Fast!

I am getting back into the training groove and today's -21 celsius with the windchill didn't stop me from going out for a quick speed workout before my work day starts. I hope this is the last time I have to wear a face mask to run, I feel like Spring should be just around the corner but it's a bit shy in showing itself.

This is my first satisfying intervals training since I came back from Miami. I feel I am finally getting my legs back. Hopefully when the weather improves and I can shed a few layers of clothing / protection, my speed will be back to where it was in the fall. I did my usual 8km loop around the bridges into Gatineau. I really like seeing green on the speed heatmap. Hopefully I can run the whole thing in a green tint or even get some yellows later this season.
Even this early in the day there was still some traffic and not all the lights were collaborating with my speed training. Two of my intervals were impacted by ~15 scconds waiting for the light to change. I can't wait until the paths are clear to return to my routes that do not have interruptions from traffic lights :)
I am getting confident that I will be ready for April 17 in Montreal. I'm hoping for a new PR which should be fairly straightforward (I *will* regret those words, I know!) since my half marathon PR currently stands at 1h43m from 2 years ago.

Faster than robots

Machines may be able to beat us at Jeopardy, but they have not mastered the Marathon yet!
This story about a Marathon for humanoid robots states that the race was won in just under 55 hours, with a very close finish of 1 second. Amazing. You can watch the hilarious little guys here:

Cross training + speedwork

Running only about 30-35 kms per week, I find myself with some extra energy and free time over what my marathon training schedule was requiring so I decided to start cross training again. When I was in the Caribbean, I swam a lot and when I came back I started to miss it so I got a membership at my local pool and started swimming twice a week.
I'm also looking forward to summer and biking outdoors so I started getting ready for it and dusted the stationary bike and started using it once or twice a week when the weather outside is not appealing enough for a run. Hopefully with a late fall marathon in mind, I will be able to enjoy a bit more physical exercise for fun this summer, last summer's intense marathon training left me too tired and time stretched to do any biking or hiking for leisure.

I know where you think this is going :) There is no triathlon planned in my immediate future but I'll keep all options open...

I've also started assessing my speed and where the bronchitis and training hiatus has left me. The bad news is that I have lost some speed. The good news is that I am still fairly fast by everyone's standards. My intervals sessions that were challenging me at 4:15m/km with 5:00m/km rest for 6 sets in October are now challenging me at 4:30m/km with 5:30m/km rest for 3 sets. I can't wait for the snow to melt at the track so I can really get at it and get my speed back.

I think I am better off than I was at this time last year. I'm not expecting to get back to my previous speeds in time for Montreal in April even if I aim at a new PR there. There is plenty of time to gear up for my A goal race in May where I hope to break 1h35 for the half in Ottawa.

Boston Getting Faster still

The blogosphere has been very actively discussing the new changes for the Boston Qualifying times and registration process. While the 5 minutes and 59 seconds cut in 2013 is the most obvious change, the one most likely to impact runners is the progressive opening of registrations for runners 20, 10 and 5 minutes under the official BQ times. For an in depth look at the likely consequences of this move, read Ray's very insightful analysis on his blog, the DC Rainmaker.

I share Marlene's concerns that this will make it more difficult to qualify and run Boston. I also, like Yumke, realize that just qualifying won't be enough. My new target to guarantee a Boston slot is 2:50 for 2012 and 2:45 beyond. I already gained lots of time last year, I think I can achieve this eventually. At last resort, I can just get older. The upside of this new goal is that 2:45 will be a golden ticket almost everywhere guaranteeing me entry into other coveted races such as New York and London marathons.

Perth Kilt Run 2011

Long time readers will remember last year's Kilt Run in Perth. This event was a lot of fun last year and I would recommend it to anyone looking for a small yet fully supported / cheered race. The 5 miles go by so quick you don't even realize you are racing and the crowd support was awesome. Running in a kilt was a lot more comfortable than I had expected and seeing everyone sporting theirs was quite a hoot.

The race organizers somehow found my blog entry last year and commented on it. They came back this year a few weeks ago before I left for the Caribbean to announce their plans for this year. The date has changed a little bit to coincide with the long weekend in July when Perth is hosting Lord Provost of Perth Scotland.

If you still have your kilt from last year (or own a kilt for other reasons), you will get a 30$ rebate on your registration but hurry up, registration prices increase on March 6th and closes on April 2nd. More details about the Perth Kilt Run on their website.
I'm not sure if this will fit in my race calendar but it's definitively a race I would like to do again!

Running on a cruise ship

Right after the Miami half marathon, I quickly showered and boarded my cruise ship for a week long journey through the Caribbean. There were a lot of runners on the ship that also had visited Miami for the race and then rewarded themselves with a cruise. I wanted to keep my fitness on the ship, especially given the amount of good food that is available, I didn't want to come home and have lost speed and gained weight. Some of the people chose to run on the islands we visited but I felt our time on the islands was already pretty short so I felt it was better to exercise while we were at sea. My ship, the Carnival Glory, came with a fully equipped gym with half a dozen treadmills, but I dread the treadmills. I was fortunate that it also came with a running track at the top deck.
It was my first experience running on a cruise ship and I didn't expect the running track to have such tight turns
Or to actually be so short. According to the sign, it was 181 meters so about 6 laps to a Kilometer or in my case 30 laps for a 5k or 45 laps for a 7.5k. I didn't manage a 10k on the boat...
The turning and twisting quickly became boresome. I waited until sunset on all counts to go for a variety of reasons. Usually, sunset would be the time when we sail off so I had time to come back from the Island and start getting ready for my run. It also was a time where it was a bit cooler, the Caribbean sun can be quite hot! Sundown was also a time where people retreated to their cabins or the restaurant, leaving the running track less crowded. I didn't check it out at sunrise but I was told that there were a lot of walkers crowding the track at that time and during most of the day I could see people taking their time. Sunset also gave me some inspiring sights to take my mind away from the number of laps remaining. I saw one other runner using it during the day and two more that were using it at the same time I was.

The first time I ran on the ship, I brought my trusty Garmin out and waited for a GPS lock. I found out that the ship was moving at a pretty high speed of 37 km/h so I was doing an amazing time of 1:30m/km just standing around! Couple that with the 10-20 km/h winds out at sea and you have a deadly combination for runners.
I didn't even seem to make a serious dent in the speed of the ship on the way back either.
It was a really interesting workout to say the least. Going towards the aft (back) of the boat felt like flying. All I had to do is jump and let the wind carry me and the boat slip from under me. On the way back to fwd (front) of the boat, I had to fight heavy winds and the motion of the boat. This was very much like an interval training but with strength instead of speed. Difficult workouts are the best for results, right? For added complexity, factor in the rocking of the boat on the waters and you get uneven footing and balancing issues. This was especially noticeable at the turns. Still overall, I would rate this workout more enjoyable than a dreadmill run. Anything is better than a dreadmill, right?

On the first run, I was able to stick in there for 30 laps (5km). On my second one, I achieve 45 laps (7.5km). My third workout had a goal of 10km but the heavy winds took the better of me and I stopped after 30 laps (or maybe it was that free rum punch they gave me at happy hour that killed my determination?!?).

Having the Garmin was very useful to count the laps and see how I was doing speed-wise with the lap timer but the GPS was pretty useless while I was running. It is neat once I am back to see where the boat was at these times when I was running.
I would definitively run on a cruise ship again. I'm happy that next time I'll know what to expect :)