1:44:49 (Oakville Half Marathon Race Report)

Today was the Oakville Half Marathon. This race has previously been held closer to Labour Day weekend, so I've missed it due to the Muskoka 70.3 for the last couple of years.

This race was my tune up for the marathon coming up later this fall. Ultimately, my goal was to treat this as a hard training run, requiring very little recovery so that I don't miss  valuable training time later this week. I went into the race with 4 plans (in order of preference):

1. Run 16 km at 4:50 pace and then pick up the pace for remaining 5.1 km
2. Run 16 km at 4:50 pace and maintain pace for remaining 5.1 km
3. Run 16 km at 4:50 pace and then reduce pace to my current 'long run' pace for the remaining 5.1 km
4. Try to run 16 km at 4:50 pace and abandon pace, try to maintain 'long run' pace as long as possible

Obviously, the most preferable choice is #1. I started off feeling pretty good. The race started out heading East on Lakeshore in Oakville, which is nearly flat with alternating mild up and downs. Next, the race headed North over similar terrain, but this seemed like the hilliest part of the course (still rather mild). After a short run south, we hit Rebecca and then headed westward. Around 12 km I was still feeling pretty good but grabbed a gel just for a boost. After 4 more km heading West, I had gone from feeling great to feeling very sluggish. I wasn't experiencing any issues with aerobic endurance, but muscular endurance was starting to kick in. At 16 km I chose plan 3 and settled into my comfortable pace, which I was able to maintain until the last kilometer, at which point I picked it up a little to come in just under 1:45. Overall I was happy with my time as I'm exactly on pace for my upcoming marathon.

After the race I was a little concerned that I felt pretty good. I actually went for a short hike this afternoon and nothing was too uncomfortable. Although muscular endurance was my physical limiter during the race, I think I let my mind beat my body at the 16 km mark. When I decided that I wasn't going to speed up for the last 5 km, I essentially convinced myself that it was ok to slow right down to long run pace. Looking back, I feel that I could have at least held my pace for another couple of kilometers, if not the duration of the race.

I'll be focusing on my muscular endurance leading up to the marathon in early November. Also, I need to do some research on how to balance my mind and body, possibly learn to push through my negative thoughts.

Anyway, following my race and hike today, I rewarded myself with a Wychwood Hobgoblin ruby ale, which I found to be pretty refreshing. Next was sushi, which also hit the spot. The next two days will be run free; I'll be on the bike both days though. Looking forward to a change in pace!

Final build phase

Just coming into my final increase in distance before starting speed work. My challenges this week are to maintain 0 injuries while making every run as soon as I get home from work. My sind have been slightly sore - I suspect my bike ride on Saturday.

Running plan for this week: 30-60-30-60-30-90 (300 min total)

Update on running progress

I have fallen behind in my workout entries and blog updates! I did manage to put together a pretty solid training week, hitting my run goals and getting a couple bike rides in.

At the start of the week I was still struggling with some inner ankle discomfort on my right ankle. This had completely cleared up by my long run on the weekend. There were also a couple days where I ended up pushing two workouts into one day, which I can't continue at a regular rate if I want to stay healthy.

This plan is progressing nicely and it takes into consideration how I feel on a week to week basis and allows for adjustment of the upcoming week accordingly. I feel good right now and I should reach my 'final' volume in 2 weeks.

If I get a chance this week, I have a couple reviews that I need to write up, including my hokas and something that arrived in the mail recently!

Running plan for this week:
25-50-25-50-25-90

Running progress

My current running plan doesn't have any recovery weeks built in; something that my body has come to expect from years as a triathlete. The recommendation with the current plan is to take recovery days as needed, without taking recovery weeks.

Thursday and Friday during my training I noticed some discomfort in my right ankle. Saturday when I woke up the discomfort was still present, putting my long run off until later.

By the afternoon my ankle pain had mostly subsided, however, I didn't want to risk it so instead went for a 1 hour recovery ride on the bike.

Sunday, the pain was gone, but I still had some doubts. The goal of this training plan is to accumulate more mileage by running more frequently. Getting my long run in only to sit the next few runs out is counterproductive. Instead, I decided to enjoy my unplanned recovery day and get ready for a successful training week to come. Missing my long run would typically be cause for concern for me, but the way I see it, missing 60 min to ensure the next  250 min are quality training time is a no brainer.

Weekly training plan: 25-50-25-50-25-75

Rain

This morning I had planned for a spin on the bike - I haven't been out in a while since I've been focused solely on running. As I pulled on my shorts the rain started falling. As I made my coffee, the rain started pouring down. As a (currently) single sport athlete, riding is done for fun only, so I skipped my ride and didn't bother replacing it with a trainer session. Tesla wouldn't even go outside. Maybe this afternoon I'll get out.

Running plan for the next week: Increase by 10% volume, all added to the long run: 20-40-20-40-20-80.

Tesla is obviously very sad about the rain. 

Mont Tremblant Lodging? Check!

Just booked our hotel for IM MT. I have been holding out for a place that would allow Tesla to come with us, but also allow us to stay in the village, rather than off site. Unfortunately, that isn't going to happen.

We ended up making reservations at La Tour des Voyageurs in the middle of the village (see the map here). If my sources are correct (they are), The transition will be immediately outside of our hotel and the finish line will be approximately 30 metres away. I'm pumped to wake up and stroll down to transition, rather than having to drive in.

Even more exciting is that we are extremely close to the finish line party and it is in Quebec. I dream of being handed a beer instead of a finisher's medal.

La Tour des Voyageurs - apparently one of the best viewpoints of the race?

Shoe fetish

L to R: Asics (X 2), Saucony Fastwitch 2, Newton Gravity, VVibram KSO and Hoka One One Bondi.B

Over the last year I have been testing out strange shoes and enjoying each pair more than the last. When I started running several years ago, I had a simple fit and was told that I pronate, so supportive shoes are my best option. Unfortunately, in a running store, it is usually difficult to get more than ~10 strides in, so I never really noticed that I was in the wrong shoes. While supportive shoes may be the answer for a heel striker, I have a natural tendency to run mid to forefoot. Until about a year ago, I've suffered lots of pain and discomfort after either long or challenging runs, even leading to injury with lots of downtime on more than one occasion. 

Enter Newtons. The lugs under the ball of the foot are supposed to encourage forefoot running and often increase the cadence of the wearer. As someone that selects forefoot as my natural stride, these were immediately comfy and I found that the lugs were actually causing my cadence to become too high, so I had to focus on dialing it back a little. My current pair of Newtons still have some life left in them, and I'd certainly buy another pair.

Next up, Vibram Five Fingers KSOs. Marsha and I bought these for our trip to Hawaii as shoes that we could use for running, snorkeling and just generally exploring the islands. These were amazing for day to day use and even for a few shorter runs. I never really got over the blisters caused by the seams inside the shoes, so a little bodyglide and avoiding humid conditions are both important when I want to run in my Vibrams. I'll try a pair of Injinji socks with these someday. An awesome pair of shoes that are fun for short runs and exploring. Not sure if I could manage these for the bulk of my training though.

Finally, my brand new Hoka One One Bondi.Bs. If you laughed at my Vibrams, wait until you see me in these! Hilarious looking? Yes. Hopefully the ride is worth it, because I laugh at myself every time that I have put these on. Tomorrow will be the first run in these shoes, which have become popular among ultra distance runners and long course triathletes. Supposedly they reduce the amount of stress transmitted to your leg and make the suffering easier. Also, they are deceivingly light - about the same weight as my Newtons. I'll follow up after a few long runs with a review of these shoes. For now, just have a good laugh at them.

HAHAHAHAHA - Keep in mind that these are a Men's size 11. Yes, the soles are THAT thick.

Running plan for the next week: 20-40-20-40-20-60