Tuesday, February 12, 2013

Island Race Series: Cedar 12km

The Cedar Hill 12k Race was put on by the Bastion Running Club out of Nanaimo, BC. It is a great race on straight and flat hilly country roads. On an out-and-back course it rolls along a large farming area just south of Nanaimo.
The race itself was a slog. I was going to try some new-old tactics; not hammering it from the get-go and saving a bit for the finish. I followed this for the first 4km, but then I couldn't let the lead group get away to far and I changed gears. I'm not sure if I was actually faster overall by trying to take it easy at the beginning. But, it was enjoyable passing people in the last 3km.   I ended up 3rd overall.

New shoes this race, instead of the standard AdiZero racing flats that I have used for the past 4 years. I decided to branch out into some new minimalist racing flats.   I train in the 0mm change NB 00 but I don't think my calfs would treat me very nice with a 12km hilly and hard road. My new NB 730 and really light and smoking fast in bright orange. They have a slight wedge heel-forefoot drop helping the lower leg out in those longer road slogs. My legs definitely felt the lower heel during (compared to my old racing flats) the race but I got through without too many problems. The next few days I was hobbling around a bit. Is it time to make the full switch?
New Balance 730!


A novel approach to interval training I have recently stumbled upon is the New Interval Training. No, seriously, it has been coined by Peter Thompson as the NEW Intervals. See here for more information.  The basis is to do the high-intensity intervals bi-weekly like usual but instead of taking a rest period in-between, transition into a fast jog recovery.  For example, instead of 6x800m intervals with 90sec rest, do 600m interval at 10km pace and 200m at Marathon pace.  The theory is that the training effect of intervals is to adapt the body to more efficiently utilize lactic acid as a fuel source.




Monday, February 11, 2013

Dogn' it



I spent the past weekend hanging out with a playful and hard working dog. I really enjoy this chocolate lab because she is so free spirited and happy all the time. She is able to let loose and mock-fight with the big dogs but also be gently enough to play with small children.

Can I admire a dog? Almost like I wish I could be one myself...  able to run endless repeats of chasing the ball or long scrambles through the bushes. Able to nap it out at any time of the day in any location and is ready to go a moments notice. Once food and water is sorted there is nothing else a good dog really needs. Except companionship.  That is what everyone needs. 
And a good dog is what I need.