Full Potential: (inspired by the 2012 Olympics)

These Olympics make me want to get faster,stronger, better, and more dedicated. I feel like I can relate to the athletes who train for a living. I'm sure I would dig that lifestyle to search, and really find my true potential. Along with many others I'm sure, I've always loved the idea of finding my full potential after training harder than I ever have.
Where would I end up, what could I do, where could I go?

Then I think full potential in what? I'm a runner so there's an idea, but I'm not a short distance runner, and I wonder if I'd ever want to be an elite marathoner...that's one skinny me! Maybe a Tri, perhaps that's where I could decide to reach my full potential!
You see, these games inspire that in me, like minded athletic individuals who decide that full potential is possible, full potential is hard work, but I feel as if you can keep working at full potential for years, and never be certain, or decide that you've reached it. The best you can be.
Almost like my 7 years working for Boston to finally qualify. Then I qualified for Boston at 3:02:48, I PB'd and thought "I can do better", same race next year 3:01:01.

Is full potential something we choose?


I don't know, but I think so!

Enjoy the Olympics!

D

Spartan Beast:Mont Ste Marie

Yes..Another Spartan...

I'm not sure if you've heard of the Spartan Race motto, it's basically: "we tell you nothing about the course, we treat it like life, you never know what obstacles will get in your way"
This was cool for their 5k sprint, this was NOT cool for their 21-25Km course. (Should have at least been a pop up upon sign up "Warning you should be able to run....this much, or be trained to run this many hours, etc.") 
I signed up for this race last minute, registration was closed, but for some reason I was still able to enter. At this point, I'd been running a bit, though I really came down after the Ottawa Marathon in late May, it was my second marathon in 6 weeks. I decided to let my body recover, and stop heavily training, and with my current regimen, I'd say I was ready for 20-25Km. 

Canada weekend was upon us, after our portage trip to Algonquin park was cancelled, I had my best pal ask me if I wanted to join him and his girlfriend at her parents cottage. It sounded like a great idea, and fancy that it was in the same area where the Spartan Race would be hosted on the Saturday. It's hard to be in a place where a race is that you've thought about and not get the chance to run it. You feel left out, so I indulged my urge and signed up on the Thursday. 

After my experience with the Spartan Sprint in Ottawa, I was looking towards a tough course with a lot of mud, and a lot of trying obstacles. I wasn't entirely wrong, though the hills should have been my main priority.  

I reach the course an hour before my start time, I'm quite nervous, and hoping that energy will survive me through the next few hours. I'm running at the 12:30 heat, which is the second heat. I'm not too excited for this, knowing they'll be slow runners in the first pack that I'll have to wait behind in line for obstacles. 

I head to the start line to get in front, and who do I recognize? The guy who got first in the Spartan Sprint! He's only ever raced Spartan Races, I think about 4, and it turns out that he makes for a pretty good Spartan. He's always in the top 10 with all 4 of his Spartan runs. He's got a "refuse to lose" attitude. I'm getting pumped up just talking to him, he's so motivated to win, just before the start we bump fists and say "1" and "2". This is my run right, I'm the long distance, Boston Marathoner, I got 3rd in a 5K Spartan race. This will be a piece of cake, right...??  WRONG! 

As experienced as I am at this point, I can still get ill conceived notions of being more fit than I actually am. Though, I did feel in good 20K shape, I was missing out speed, and hills, two most helpful strength requirements for this event. Another thing experienced runners gain is the ability to toss a terrible race, and come back stronger next time, well...mostly being a competitive lad,  I've had to build up to this point. 

The gun goes, we're immediately climbing a mountain, five minutes later we're still climbing, by twenty minutes of steep climbing up an everglade back country ski route, we've made it to flat ground barely 2 kilometers in. By this point my legs are shot, along with my attitude. My friend has passed me in a fury for the front, and as much as I'd like to catch him, I can't catch my breath. Onto some single track up hill, where we continue our climb for a while, and then down the mountain over rough terrain, and a lot of steep declines.

I could spend a while analyzing this one, but to conclude. We did this climb on different portions of the mountain about 5 or 6 more times, up,down, around, sideways, backwards,etc. The obstacles weren't really an issue: Holding a kettle bell out 15 seconds, climbing walls, crawling 300 meters of barbed wire downhill, crawling through tubes, crawling in squat position uphill under army mesh, spear throw, squat lifts with a sandbags tied to a wheelbarrel, chin ups, block carry, sandbag carry, rope climbs, rope ladder climbs, board walk, fire jump,etc. But...mostly hills. 

I like to have fun on a race, I like to be miserable through some points, but with some fun mixed in, there wasn't much opportunity for fun here. I give this race a 2/5 for being so extreme that unless you were heavely trained for hills, your legs were completely deteriorated by the end that running became improbable. I meant over 20-30 people on the course, all of whom wished they knew what they signed up for, because along with me, they wouldn't have signed up, because the race should've been called "how many times can you climb up and down this mountain?" Would I do it again? "Yes" BUT, I would come prepared, and in extraordinary shape (hilly/Boston Marathon shape), not just a last minute sign up, as I had to walk most of the race, I hate walking...unless it's with my puppy :) 
"You Live, You Learn"    

Till next time, enjoy the outdoors! 

D

We Are Spartans!!!!

So, the Spartan Race....what to expect...

I thought this would be an easy peasy trail run with a few obstacles, simple right?

Well simple if you're in somewhat good shape and don't race it, but run it to complete it.

Our day started out with picking our race kits up. I say our day referring to the 3 friends of mine from work that opted in for the race. We stood in the starting line up with 300 other "would be" Spartans waiting for the beginning of the unknown. We squeezed up near the front and listened to the announcers narrative of Spartans warriors, screamed "we are Spartans" a couple of times in reply and felt our hearts pump. Inspiring speech.....then...

"charge!"

To Begin

We're headed on a downslope and artificial smoke fills the runway. We wrap around a corner and veer left, escaping the smoke. It's chaos at this point everyone is vying for a spot in the lead,  it's every man/woman for themselves.

Mud Madness

We enter a muddy opening, at first step, my foot touches down and slides two feet to the right, I wrench my weight and hold on to my balance, this would happen throughout the remainder of the race. I run to the side on muddy grass to avoid the thick mud that seemed to be everywhere as we arrive at a 5 foot wide stream crossing. It's still a fight for the front as I move right from the mud pit to avoid traffic. I come to another entrance to the stream ahead and slip. My legs falls down into what feels like knee high mud, I throw my body forward to avoid completely falling in and maintain speed to jump over the stream. Just a head is a swamp, technique went out the door for this one as well as speed while tredging through quad high in water.
After we escape the swamp there's a forest entrance with a small opening, it was single track technical trail for a bit going around close corners, roots, rocks, small mud puddle openings, and of course the unrelenting mud surrounding. After this I felt the crowd starting to thin out slightly, as the endurance portion started to play a part. With the marathon last Sunday,I felt alright at this point. 

1st Obstacles

After escaping the grips of the forest we arrive at a spartan volunteer standing at 2X4's on their side lined up like a stair case, maybe 20ft in length. We had to walk along these without falling off. There was 3 of us there when she said. "good job guys, you're the first group" I thought, wow, I must be in 2nd place right now, crazy. We continued running off the 1st obstacle along some trails until we hit a 5ft wall that we had to hop over and entered a forest to a kettle ball attached to a rope, that we had pull up a tree and slowly let down.

Next....we continued our trek through the muddy trails to a small grid rope wall to climb, and then on to a pile of concrete deck blocks lying at the entrance of a 250m circle. At this point me and 2 others remained at the front of the pack, we walked around the circle dropped our blocks and picked up the pace to the rope climb.

Rope Climbing Sucks

A massive tree lay fallen in the pathway, we hopped over it and stood at a line of 5 ropes hanging from a tree, me and 3 others jumped on the rope. They climbed theirs, I struggled and began to fall down from the mud that lay on them. I decided to try and do the burpies,after the 4th place runner showed up and jumped on the rope, I realized it was going to take me much too long and got back on that rope and gritted my teeth more than ever! I slid down the rope and race out of the forest back on the trail.

How Hard Could Barbed Wire Be?

I spotted the other 3 racers ahead of me, and only slow down for the 300 meters or so, of barbed wire that lay ahead. It seemed as if there was 3 or 4 tired ruts that had dug space out along the barbed wire stretch. I scrambled under the left entrance and start crawling "doggie style" under the rope arching my back low for certain bits of wire. Eventually the wire became lower and I got lower with it, digging my toes in the mud to push me forward, I tried to forget the rocks and roots scraping my knees & passed the 4th place racer who struggled, the barbed wire went on forever! I finally got out and continued to run while catching my breath, and chasing the top 1 and 2.


Sandbags


Ahead of me a spartan volunteer stood on the side of the path and directed me to pick up a sandbag, and run it along the path and back to continue running. As I grab my sandbag, I realize the 2 racers ahead are walking, I felt like I could run with it on my shoulders. I started a light jog and ended up passing the two racers ahead to drop the sandbag and take 1st place. I tried my best to stay ahead but just as I entered the single track trail in the forest, one of them passed me to reclaim the lead. 


Spartans & Spears


The forest exited to a wide opening, more wide then we'd seen since the start of the race. This was a sign that we were almost finished. To the right there were massive blocks of hay on sticks up 15 or 20 feet, in front of the hay obstacles about 10 feet away, lay some spears. We all lined up and thrust our spears at the targets, all 3 of us succeeding in hitting the bails of hay and avoiding burpies. 
Off to the next task as we continued along raised rectangular concrete blocks for 250 meters, after we jumped off the blocks there lay a tunnel made of hay that ahead. We each picked a lane and got crawling, it only lasted a minute and we continued to what would be one of the more difficult obstacles..... 


The Grid Wall


Ahead stood two transport crates piled on top of one another, maybe about 30 feet high. On either side of them, there was a grid net, I ran hard at it and jumped high, my weight shifted heavily to the right and left, I felt like this is was a task I really wasn't prepared for. The 2 racers ahead of me have already made it atop of the crates and were headed down the other side, I was frustrated as I clumsily made my way to the other side and carefully crawled down. It was scary, and very high up, I came back to reality for a second. I got down finally and continued to the next obstacle which was a concrete construction tube, this was easy other than the knee scraping, it seemed we were reaching a heavy obstacle portion at the end of the race. We continued along arriving just before the front of the race track, where the horse races are held. 


Barrel Leveling 


A slope to the left reveals rows of wheel barrels  at the top of the slope without the barrels, only sandbags tied to each handle. The slope itself was maybe 30 seconds walk down and back up, but with the barrels it took about two minutes, and felt to be about 60pounds. I was pretty wiped at this point, my head fuzzy from being anaroebic for so much of the race and I had lost the top two runners...ah gheesh


The End in Sight


I headed down to the front portion of the horse track where the family, friends, and other racers gathered, there were a ton of people there cheering, this was uplifting. I pass them and head to the left to the few final obstacles. First of which, a double sided ramp without a middle, just a net on top and ice underneath, this was quick and easy. The next obstacle was odd, there was no volunteer there, so I was uncertain how it worked, it was about 15-20ft of lined barbwire with ice underneath, so I hopped through it and got zapped. (it was connected to electricity) I guess you were supposed to crawl under, ah well. After that was a massive almost 20ft high roof, picture an upside down V at a really steep angle, there were 5 ropes hanging across and soaked plastic to make sure if you couldn't hold your weight that you'd slip, I charged at this and nearly fell grabbing for the rope to hold on. Then I dashed across to the other side where there were 6 Spartan costumed gladiators with massive foam q-tips. They tried to stop me, but I crashed through them to cross the finish line.

Conclusion

 After catching my breath, and nearly yakking, I was proud of the 3rd place finish. But the race was very poorly organized, from the race kit pick up. (slow slow line up, reading through sheets to get your info, for each of the 3,000 people/day lined up) There was about 5 times on the course where I had no idea what to do, and no one was there to yell a command over and over. (Example: "hit the target with the spear!") I actually had to ask twice where to go and what to do. Also, I wasn't happy that I didn't know about crawling under the barbed wire obstacle near the end of the race.

All that said, I'd run it again, it was crazy, and I definitely felt like a warrior by the end!

Enjoy the outdoors!
D

From 4:17 to 3:01, 6 weeks later

 For those of you who already know and maybe some that don't the 2012 Boston Marathon kicked the shit out of me. I'm sure I'm not the only one. It really did a number on me, more than I can say about any race I've ever run. I experienced excruciating shredded muscles, exercise induced asthma (which I'm still using a puffer for) and extreme weight loss(from 156-142) in a day. I was deteriorated, afraid to race again, afraid to train, and ashamed of my performance. I felt like I my qualifying was a lucky break. I needed vindication that I was just beaten from the 90 degree heat. I was aiming for Ottawa to be that release; 6 weeks from Boston.
......................
I wake up, I'm tired but not unlike usual at 5am. My race gear is prepped and laid out, my stomach is yelling at me with excitement. I'm unsure, it's not great to be unsure, but it's not horrible either. It's a ? I love race morning, not unlike this morning, everything is so routine and so particular, one tiny mistake and it can cause your race to explode and you'll have trained 16 weeks and run 42km for nothing! The adrenaline is pumping, I'm quite nervous this morning, for marathon 8, it's a feeling I haven't had in a while, like I'm about to run my first race. When you run your first race, it's usually unplanned madness, but the excitement is awesome. You just never know how the run is going to pan out. This is where my head space was at. Slight anxiety, asthma thoughts, and 5 weeks to train and recover had me pretty silent, lets say lost in thoughts right up to the start line.

 We arrived at 6:30am, after a bathroom break, and warm up, I made it to the start with 2 minutes to spare. Watch "check",tunes "check", lets rock and roll! The gun goes off, I'm feeling pretty good right from the start, I'm relaxed and am quite close to the front at this point, I could catch the leader if I sprinted right now...uhhhh..actually...nope they're gone.. I check my watch "woh" I'm hitting a 4:15 pace, I wanted to stay on 4:20/km, but I feel pretty good at this pace. Huh... Maybe I'll roll with this for a little while to bank some time for the inevitable hills and pain coming later in the race. Chances are if I keep the pace up just a bit right now, I know I'll slow near the end, but it'll be okay.Carry on my wayward.

 I'm at about 10k, I feel my left lung, just having a bit of trouble keeping up, I start thinking wearily of the worst possibilities. You just never know when you could lose a race from under you. Sure, right now is golden,but in an instant everything can change, and your mental strength is left carrying your entire weight the rest if the race-the worst kind of fun.
After about 5k later:15k in my lungs start to give me a break, I've kept up the 4:15-4:17 pace at this point, I'm losing it a bit on some hills, but I'm starting to form a new game plan in my head. I like this kind of racing, it's the kind that pays you a little more than you thought you were getting. I'm popping a gel every 30minutes and an e-tab every 30, I don't enjoy them but it only takes 5 minutes for me to notice the positive benefits from both, as my body continues to maintain strength coming up on 20km's. 20k is a place I know I can really start to believe that I can keep this race as a BQ. Funny, I wasn't sold on the idea just a few kilometers back.

There's a group just ahead of me near the war museum, they seem to be shooting for a 3 hour marathon, just judging by the size of it (about 10 people) and the energy they come back with after a hill. I catch up to them on my the last bridge before the War museum. They're moving, but about my pace, I stay with them for a few kilometers and decide to move on, 4 of them stick with me until we get back from Quebec onto Sussex.

We're nearing the 25km mark, I start picturing the rest of the course in my head, and visualizing running it, this is a definite advantage. I've left 3 of the 4 racers I was with behind, the one has actually gone ahead about 750m. I've decided to try and catch up with him. By 32 km I start to close in, I've remained consistent with 4:15-4:17pace. I thought I'd lose it in Quebec, as we confronted a long sloping hill, I thought I'd shut down, but a gel saved me and really kept me in. It seemed it was almost over, but now at 32km, I've only begun to get stronger.

We arrive back on Sussex, I'm feeling the effects at this point, I'm ready for the big crowd that's bound to be off Wellington, as I crest the Sussex bridge and arrive back close to the Canadian Mint, I find a massive cheer section that fills me with energy for the next few kilometres, along with my next target.
As my unrelenting WALL arrives,a debilitating feeling, the feeling of needing to stop, of needing anything but running, it's mostly mental. I need new focus, there it is a tall dude in a blue and white shirt, he's been infront of me for a while, I almost passed him a few kilometers ago, but he's gotten stronger and is a head 500 metres. I focus on a yellow shirt beside him as we pass the mark for 40km.

I feel like the pain of Boston was much worse than my current state, and reminded me where I didn't want to be mentally. I decided not to go there this time, not to let go of everything, not today. I stayed locked like a radar on this yellow shirt, quickly checking my pace. I've started to fall off a bit, and I'm really struggling to hold, but as I pass the yellow shirt, I see the light. I'm crossing pretoria bridge with less than 2km's and refocus on the blue and white shirt who has continued a strong pace. It's so great right now, to know it's almost over, I'm passing some people without noticing them because of that friggin blue and white shirt. I pass 750m, then 650m then 500meters...wait what? This guy I've just passed refuses to be passed and starts a sprint, I refuse, and grit my teeth in a sprint, the crowd goes wild, and we're both giving it every last bit to cross that line first. He's got me the last 100 meters and then I push once more and beat him across the line by a second! What a great feeling, what a great finish, I'm woozy...I might pass.... "wheelchair!"

After I get out of the first aid tent, the medics see that it was just the last effort that had me struggling, all is good, another proud race, another PB, and another BQ. So close to a sub 3!! I didn't catch the blue and white shirt, but it's all good! Right there is the huge difference between a great race, and a crap race.

Enjoy the outdoors,
D

Yip Yip

"Yip Yip"
 These were the words I would say to my first dog Ryly-May, a Groenendael Belgian Shepard. As I said them, I was preparing myself for a race that would throw my legs into overdrive trying to keep up with her. As I grew older it became a common saying throughout our walks/runs.  I would surprise her and try and get three steps ahead before she knew it was a race. We raced against each other until she passed away 3 years ago, in the end I started to win a little bit more, but she could still hold me off most days.
 This was the point where I started to enjoy running, I realized it was the one solid means of tiring out my highly active shepard. At the same time, we grew to be great friends throughout our running adventures and races.

In January, my wife and I decided to get another Groenendael, he's 3 months now, and starting to get his legs beneath him. This morning, we were out on the trail. Jax just hit 3 months, he's growing by the minute. We walked the same 4km route every morning, he enjoys sniffing and running through the trees. Not yet old enough to run far, but we have had a few 100m dash's. We hit the forest leading to our main path back home, surrounded by high trees and a rocky path ahead I yelled "Yip Yip!" I started bursting ahead, within 10 seconds I thought I'd lost him and was about to slow down, as I saw him to my left about to pass me, it was as if Ryly-May was there racing, I pushed again for another 10 seconds and slowed.

What a great sense of nostalgia, and bonding in such a short time, awesome.


Enjoy the outdoors!

D

A Debate Between 2 legends

Thought you'd enjoy this one, a debate on the Olympic Triathalon between Simon Whitefield and Lance Armstrong, no need for their bios.

@firstoffthebike:
@lancearmstrong a non drafting Olympics would be a huge game changer.. we're in!

@lancearmstrong:
@firstoffthebike current set up is "a shampoo, blow dry, and 10k foot race"

@simonwhitefield:
Disappointed 2read @lancearmstrong comments that those of us working so hard towards our Olympic Tri dreams are participating in 'a joke'.

@lancearmstrong:
@simonwhitfield excuse me? when did i say it was a joke? is a draft legal tri "the race of truth"? NO. i certainly never called it a joke.

@simonwhitefield:
@lancearmstrong I interpret "shampoo, blow dry &10k run" as 'joke', we work bloody hard & we love our sport, a sport you helped build.

@lancearmstrong:
@simonwhitfield ok, well, sorry you took it that way. not bagging you or your peers. just feel as if drafting ought NEVER be allowed.

@simonwhitefield:
@lancearmstrong I think u underestimate what it means when u disregard it, a lot of us looked up 2yu Go train w/@Jgomeznoya #crazyhardworker

@lancearmstrong:
Dear @simonwhitfield. We're gonna have to 'agree to disagree' on this one which is cool by me. Oly dist races have changed over the years ..which i clearly missed and i haven't spent the time understanding the "whys". Will now.

@simonwhitefield:
yes, agreed2disagree @lancearmstrong we love our sport, all aspects & young athletes need to appreciate its history. Best of luck in Hawaii.

My Monday April 16th, 2012 in Boston: 26.2 Miles

Boston didn't go as planned, but it is certainly a race I'll never forget. They say you never like your first Boston, but I learned a lot again, so I'm in partial on that one. 

I came into the race over-hydrated. It's something I'm not completely familiar with, but the night previous, I went outside my game plan and tried some extra hydration with Gatorade in preparation for Boston's forecasted heat warning. 

I was up at 5am to get ready for the race. I was off to Boston Common by 6:30 and on a bus to Hopkington by 7:30am. 

The race started at 10am, I'd been quite tired all morning, even at the start of the gun. At 6km in I didn't feel right, just tired physically. I decided to keep pressing it as much as possible, but at the time 42km felt impossible, which is unusual until the 30k area.I'd never really had this happen on a run before, this early into it. By this point in training 20km should be a breeze. 

By 13km I had to pull over for fear of passing out. It felt like I was at 35km, I waited there with a volunteer soldier who could see that something was wrong,  I drank some water for 15-20 minutes in complete confusion of what was up with my body. I was advised at this point, to maybe call it a day, I couldn't do that, it was Boston. I guess whenever there is a discrepancy in your game plan you decide to quit for your health or just finish. 

At 20km, I was done, I had nothing left. I started to think a lot about my Gatorade hydration the night before and my chemical levels in my muscles, salt content, etc. I was running at my speed walk pace with pain. I was disillusioned by my race so far, I had never experienced this. I decided no matter how I did it, I had to just finish, just keeping going enough to finish, this was the only option at this point, that or DNF.  

Through the remaining 22km I did everything to stay focused. I would stare at the ground for a couple of minutes, I'd watch the fans on the side, I'd count the beats to the song, I'd tell myself I could stop at the next water station, it was pure torture, until that FINISH LINE. 

I saw some of my family with 10km left, I stopped and hugged them all, they said "go" I looked at them with a saddened look on my face, as I staggered away. I'd never felt like I might not finish. It was a crushing feeling to know I could go at anytime and be stretchered away. I continued the last kilometres through the loud supportive crowd of Boston College, it was nice, but not as nice as usual, because it wasn't helping my spirits, or the cooling me from the burning heat on my body. 

I'd stop at the rest stations and drink as much as I could get down without stomach pain, I'd hold a cup on my head and let it slowly saturate my face, back and chest. This was a small positive. Then the Sitco sign showed up, I kept my eyes locked on that sign that seemed over a kilometre away. I had to be about 3-4 km out from the finish, I just remained tapped in among the thousands of fans yelling around me. Eventually I reached the sign, and the finish of one of the hardest runs of my life. I passed my family and friends down the last kilometre stretch, by this point it didn't matter to see them, the pain and agony was all that mattered, I had to end it and the finish line was just ahead. With my last bit of energy I surged for the remaining 100 meters, and stumbled through the recovery lanes grabbing water and a package of food on the way. I turned down 3 people, who saw my white face and asked if I was okay, I just wanted my family, I wanted to be in my wife's arms. 

I stumbled another mile with a half wrapped recovery blanket around me, and my new Boston 2012 medal around my neck. Everything seemed slower around me, and a little cloudier. As I saw my wife I hugged her and teared up in her arms, I'd made it, I let go in that moment. I sat on the ground and fell in a daze with my friends and family surrounding me.  I'd be taken to the first-aid tent after that, where they'd take all my vitals. I wasn't in shape to leave for about 45 minutes. That's when my blood pressure came back, and the colour in my face.

That was a challenge I had not had. Between the heat, the hills, and my general hydration issues, I was defeated on Monday. I wasn't planning to go back to Boston, but after falling an hour from where I expected. I'll be back Boston, for some race revenge! (I tend to enjoy a little race revenge)

All and all, I am truly just glad to have finished, and to have the honor of wearing the jacket and the medal. I don't know how I'd feel had I not finished, or how I'd feel if I were one of the participants who collapsed less than a kilometre from the finish line. I am a lucky man.

Till next time! Enjoy the Outdoors, 

D

Marathon Week

I'm not the kind of guy to get excited before things. It usually takes me the night before or the day of to get excited, until I started racing.

I feel like the week before is similar to the race day itself. It's an equation of how you prepare, and how you ultimately play out that equation. The day of and the week of the race are for me, the most important for the race; because all of that training you've done to prepare can be flushed down the toilet from bad decision making.
I feel it's a combination of nutrition,routine, tapering, rest, and health,

Nurtition
The week of the race I eat one extra meal of carbs per day.
The day of the race, I stick with what I've been eating before Sunday LSD's. Oatmeal w/maple syrup. (I've switched what I've eaten, it ends up messing w/ my stomach during the race. Really terrible.)

Routine
The week of the race and the weeks prior, I've tried my gels to see how my stomach reacts, and worn my camo pack for a lot of runs. I use a camo-pack, only because I know I'll get the fuel I need, and it only gets lighter as you go.
Every race I lay out my breakfast, clothes and gels the night before. It's never failed me.

Tapering
Week of the race I'm careful to watch my pacing on my runs , fitting in some race pace, but caring more about rests than runs. The work has been done.
Morning of the race, I try and keep extremely loose, throwing some dynamic stretching in, and doing a bit of light jogging before hitting the start line. Today, I should feel terrific and ready to handle the world!

Rest
Week of the race, I'm trying to make sure I get hours. No exceptions. Especially the 2 nights prior to race day.
Race day, not sure. It's Boston, maybe I'll sleep, or look around. I'm just going to enjoy the view!

Health
I've come into races injured, and I'm miserable. The week before the race, now a days, I'm usually in good shape. But any tight muscles, I work em' out, and stretch a lot throughout the week.
Morning of, I'm keeping as healthy in terms of my race on that day. I have everything I need to keep me healthy. Food, warm clothes prior, Gatorade, sometimes a phone.


I can think of it all right now, because it's started! I can't wait. I'm ready.

Enjoy the outdoor adventures!
D

The Masters

I've rarely golfed in my life, it's actually quite sad to watch. Just watching the Master's gives me so much respect for the technique and precision required to succeed at this sport. Last time I golfed I stopped keeping score at hole 6. As a runner, I can relate to the sport, from a work ethic side of things.

In Light of the Playoffs

I hurt my achilles this winter, and was finding it arduous to train. So I grabbed my skates and headed down to the local rink to challenge some 15 year olds. Man! How often I underestimate them, quick, and they can really really stick handle. Needless to say, I got that running workout I was looking for in the 1.5 hours I was playing. I'll definitely be showing back up to the rink next year! Top Cheese.

Quickie

Sunday 26km to taper before Boston, only 20k next Sunday. I was really happy with my effort, between the slushy weather and being soaked; I managed a 1:26:30 half marathon w/ an average pace of 4:10. Solid feeling before the big Boston run. You need these runs as a runner.

Enjoy the outdoors!
D

Tuesday Hammertime

I've been hitting Tuesday Hammertime with Rick Hellard an his group at Zone 3. It humbles you to run with some of the fast guys. This Tuesday during our 13k session, I guy stayed ahead of us 3 faster guys, like a kilometer ahead!
Humbling indeed!

Gatineau Climb

My climb up Gatineau last year! Man I wish I could do that again, waited my whole running career to do that climb. I was pumped!

That Last Big Run

Almost Boston ready! You have to love that last good go of the season when you're struggling to survive those last few kilometers. I think its insight if you're going to finish strong or not. I feel good, and it's the first marathon where finishing strong isn't my number one priority. Can't wait!

Portaging

Last summer, my wife and I went portaging with a group of friends on the Petawawa River. We ran rapids and set up camp for 3 days, it was exhilarating and amazing to be out in the middle of nowhere...for me at least. My wife opted out of most of the rapids and the sign up sheet for this year's trip. This year I'll take my older brother with me, it'll be a change in pace, my older brother has portaged, they'll be a lot of orders, and bickering this year, but I still can't wait!

How I knocked 18 minutes Off of My Best Marathon

From a 3:20 to a 3:33, to a 3:24, to a 4:29,to a 3:22 to a 3:02:47!

I'm an Ottawa runner and I've been at it consistently since 2005. It became a way to be healthy, quit smoking, and tire my dog out. As with many people, running changed me as a person. Now I compete against myself to get faster, and faster. Last year a lot of things changed for me. I stand by these techniques, and how they helped me change from a good runner to an extremely efficient runner and, after 6 years finally qualify for Boston. They are not all my techniques of course, but it's advice that has helped me, and is now part of my daily routine.

1.) Gait Change
I was always injured with a myriad of issues from tight calves, a stress fracture, knee problems, pulled muscles, etc. It seemed as though every year something else came along to hurt me throughout training. I decided to have a video gait analysis (Solefit) where it became evident to me that I was really straight and bouncy, pushing a lot my energy towards the sky, my cadence was off and my shoes were broken down causing me to fall towards the broken down side of the shoe.

Result: 
Fixed my cadence to ideal: 45 steps every 15 seconds.
Fixed my stance to fall: Essentially running is falling, not bouncing, and falling on your  forefoot with the majority of your weight while kissing the ground with your heel.

Fixed my shoes: Minimalist running has allowed me to feel the ground better, and control my gait. It's not for everyone, but I truly believe that the arch is the best device for running. It is the foots natural spring for impact and to cover it with a big cushion is crazy.

2.) Sports Massage

I wasn't really aware how tight my muscles were, until I booked my first massage. There were quite a few spots that I really wasn't aware hurt, until they were massaged. I had a massage the week before my marathon in May where I qualified, it made me feel brand new.

Result: 
Fresher muscles: Your muscles don't feel as tired, you feel ready to go.

Heat: The masseuse uses heat, and promotes it on any tight muscles. A muscle can't stay tight when blood is running through it, heat induces that. It works, and allowed me to come home and self massage after applying heat to make sure I was loose.

3.) Stretching

It's over rated, but it's crucial to keeping healthy. From stretching often, I've noticed after those Sunday long runs, I don't feel pain the next day, maybe fatigue, but no more muscle tightness. I'll usually stretch in the shower, where it's nice and hot; warm muscles are easier to stretch. I also do some light dynamic stretches before a run, and sometimes 2km in when I'm warm, it helps me stay loose.

Result: 
Loose: Better recovery, after hard workouts and long workouts

4.) Nutrition

I started eating a lot healthier, you don't need as much meat, and dairy to be a runner, so I resorted to other things like fruit and veggies! I wasn't getting enough, you need quite a bit. I got a supplement. (Veggie Greens) They say it's your fuel. Carbohydrates of course is your endurance, I was pretty good on this. I also found that eating more nutritious, freshly made meals (like: http://allrecipes.com/recipe/delicious-black-bean-burritos/) allowed me to get more out of the workout, you're body start to tell you how your diet is, by providing more or less energy. I'm also stringent on making sure I get some kind of protein within 15 minutes of coming home from a run. Mostly protein shakes, sometimes dinner, or another good protein snack.

Result:
Stronger: You feel better, recover better, you feel faster, and can go longer distances.
Awake: I don't crash after hard workouts as much, energy food is a big reason.

5.) Warm up, Cool Down

Consider it adding 3-4 km to your workout. It's something I never used to do, but I can't say it hasn't allowed me to start a workout and end a workout a lot better. I can now make sure I'm pounding on warmer, longer muscles to start, and I know cooling down is good for you healthwise. For me, it's nice to shut my workout down for 1-2km and reflect.
  
Result: 
Better beginning: I'm not going to say cooling down has been a drastic change, but warming up has. I'm more prepped to take a beating, and feel better about it when I'll warmed up! 

6.) Speed work

This one should be near the top, it's become so important. It's helped me get faster more consistently. I really don't like speed workouts, they're very taxing on the body, and can make you quite miserable. SO... I use music, I use a Tuesday running group, I run a route: a routine route for self time trials, I disperse speed in some mid week longer runs to mock race pace. I also try and beat myself, all the time. I never think that a 3:50 is the fastest I can go-so I don't create a base of 3:50. I'm always pushing, and pushing, while listening to my body. I was running a fast 20km on Wednesdays, whether it was right or not, I'm not sure, but I felt healthy doing it, it broke up the week, and certainly got me faster. I'd prefer that run, than two 10k's in 2 days, I'd much rather use a rest day to recover.

Result: 
Speed: My opinion now is that, if you want to run a fast marathon, this is your 2nd most important workout.
Strength: Enough speed has taught me that you can always push the limits harder. It allows your body to be competitive, then all you have to worry about is the mental side of it. 

7) More Fuel

I never used to bring much on a marathon, maybe a bottle of Gatorade, and two gels.
This year: I trained with a Camel-back and Gatorade, huge difference! You can feel the energy balance when you drink just water, or Gatorade. More is better, I fill the camel-back and usually need the whole thing. I took a gel every 30 minutes during the race, and I also brought along e-discs to replace my salt loss, and took one every 30 minutes. These together allowed me to race on a steady pace throughout, until the last 3-4 km where I really had to grit my teeth.

Result: 
Full Tank: A glass is better full, than half empty. Once the training was there, this helped sustain me through the main event. 

These are the things that made my race happen, and changed my success! There are a few more important than others: gait change, speedwork, and more fuel. But I know they all played part in my success. Now I'm going to Boston, April 16th, 2012. It will be my trophy run!

Enjoy the outdoors! (I'm on the left blue shirt, white hat)

D

The Works

Today I handled 15km of ass kicking hills. I remember my first run of the works and wanting to yak. Now I do the works and head back the last 5k at 5k race pace. Progress.

Lost

I was thinking about the times I was lost on runs tnight; usually trail runs. I've been lost BADLY exactly 3 times. 1 time in bc on a 36k, I had to hitch hike, I had nothing left. Lesson: bring a phone or gps!