Early 2019 Training and Racing

This year so far I have had more on the run-focus training program. Though, to be honest, I still always keep up with biking and strength training for injury prevention and variation to keeps things fresh.

Comox Valley 1/2 Marathon Recap
I went into this race with the idea of some marathon pace specific training before the Vancouver Marathon. I was going to run just faster than my marathon pace (3:45/km approx) then, if all felt good, going to push the last 3-5km. It was a perfect day with a good group of fast runners showed up for the day. I ran out to the turn-around point with a youngster to pace with plans to catch the top two guys in the last few km. I did not feel great at 18km so I cruised it in for a 1:16. The 18 year old I ran with, Anton, was a local who set a 6 min PR in the race and finished strong!  I was actually quite happy with my results but was wondering where my legs were later in the race. I had done more road miles than in a long time but it did not seem to translate to road race speed (this should have been an early warning signs for the marathon).

Vancouver Marathon
 In an amazing stroke of luck, I was selected as an "elite athlete" for the race and was able to meet the other elites and professional athletes at the meeting and dinner before the race. I really enjoyed this evening and was able to feel myself and have good conversations with top athletes. Everything in preparation went as plans; nutrition, hydration, and sleep was good compared to previous experiences. Getting to the race and my warm-up was normal and better than usual. Though, my performance leaves more to be desired. I was aiming for a 2:45 finish time (3:48/km pace) till 30km and then see how I felt and try to push it. I turns out, I got to 30km on pace.... and then rapidly blew up. Most muscles in my lower extremity took turns cramping, usually both legs AND at the same time. First hamstrings, then groin, then quads and followed by calves. I had to alternate between altered side-stepping gait and stopping to stretch out the spasm. I could run in 500m portions before muscular lock-down would occur. I finished in 2:59:11, I got my Boston Marathon Qualifier but not the way I wanted it.

At 25km & still smiling. Photo W. Crowe

I still don't really know what happened but it mostly has to do with my training leading up to this and not doing much intensity with volume. I would do long runs of 30km+ multiple times but not with any intensity and I would also do speed workouts with only 8-10km of actual "work". Possibly some dehydration or overheating was at play with this but I cant really say it was really that bad.

I'd like to redeem this in the future. Possibly the Victoria Marathon in October or something similar. I will keep the training moving forward with some more volume and intensity.

Cumby Trail Race

What a day! Perfect weather and awesome conditions for just an amazing day on the trails. I had an epiphany that I really enjoy running on trails and I feel I'm fairly good at it. I would like to explore the longer distances in the near future and test out a few 50km Ultramarathons. I'm not sure what will be first on the plan but a trip to cool places for these races might be in order.

It was hot and hilly but I didn't run into any cramping issues, even though it was only a week after the Vancouver Marathon where I exploded fantastically and dragged myself to the finish line. I will explore this further in the near future.

Moving into Summer months I would like to still do some triathlons to keep connected and hit some destination races in Whistler and Portland.

Racing Season 2016

This year I have made a few changes to my traditional plan and I want to focus on a few different priorities. Of course, my family is the highest importance and this is where I want to spend most of my spare time. I do feel though that I need to make time for my fitness. It not only helps me clear my mind and keeps me mentally calm but it gives me a goal that I can aim towards. I feel that I can be more engaged with my family, friends, and business if I get enough exercise EVERY SINGLE DAY!

Some exciting developments in the triathlon and trail running realm in that coming to BC this year. First, the Canada Cup Mountain Bike race was hosted here on Vancouver Island at Bear Mountain in Victoria. On March 5th, the top mountain bikers in Canada travelled to Victoria for a great early-season blast off. 

I was able to compete and ended up 3rd in my Category (masters 30-39). It was four muddy loops of a 5km course. A ton of climbing with over 800m elevation in the 20km race. 

Totally exhausted at Bear Mountain - Kevin Light Photo

My next few weeks will be taken up with some mountain biking and road running races aiming toward the next two big races.

First, the Cumby 20km Trail Running Race. Brand new this year, mapped out to have tons of hills and explore the amazing trails in Cumberland. 

Secondly, the ITU (International Triathlon Union) has jumped on board with Off-Road triathlons (like Xterra) and is hosting the 2017 World Championship qualifier in Penticton on Aug. 25th! A summer of training for swim, mtn bike, and trail run is exactly what I want to do all summer. 

Here are my seasons races (roughly)

March 5 -  Bear Mountain Canada Cup Mtn Bike Race 

March 6 - Bazan Bay 5k Run Race Sidney, BC

March 13 - Hammerfest Parksville XC mtn bike race

March 20 - CV 1/2 Marathon 

April 10 - Cobble Hill Trail Running Race

April 17 - Cumberland xc Mtn bike race
April 24 - Snow to Surf relay race

May 1 - BMO Vancouver 1/2 marathon (BC 1/2 marathon championships)
May 28 - Inagural Cumby 20km trail run Cumberland
June 11 - 12 hours of Cumberland Mt. Bike 4 Person Relay
June 26 - Lazo Road Bike Race Courtenay CVCC
July 3 - Cowichan Challenge Triathlon Almost Olympic Distance

Aug. 27th ITU Cross Triathlon Penticton - Off-road Triathlon
Sept.  24th MOMAR Adventure Race Cumberland

Rough times at Bazan Bay 5km - facebook image 

2015 Early Race Season

The 2015 edition of the Island Race Series us underway and some friendly and fierce competition has been seen. I truly enjoy getting out and seeing familiar faces and meeting new people at each race. The Comox Valley Road Runners have represented well. We are currently in 2nd place standings as a club on the Island.

Vancouver Half Marathon - Photo Pacific Road Runners

My next running races are:

Bazan Bay 5km March 8th
Comox Valley RV Half Marathon March 22nd
Merville River Runners 15km - April 5th
Series Finale Sooke River 10km - April 18th

Also, upcoming is the Island Cup mountain bike races!

Fit Chiropractic is Moving.

Island Race Series: Comox Valley Half Marathon

Yes! A half marathon this early in the season... perfect timing to test out endurance at race-pace over the long distance. The race put on by the legendary Comox Valley Road Runners. They always have a huge collection of athletes and many in the top rankings of the race.  The race went off without a hitch and many volunteers were out at every corner cheering and supporting the runners. I found that there was an exceptional amount of loud shouts at the 15km mark, perfect to get amped for the final push.

Read a good article here about the race. The temperatures were a bit low, in the 5 C range, and made it challenging to warm up before the race. But, with no frost bite or other serious problems everyone had a successful race.
I encountered a serious psychological brick wall about 3km from the finish. I had hammered it and pushed the pace from the 10km mark up until that point and then I slowly fizzled out. I had put in the work to get a finish time I'm happy with, but that leaves more to be desired for the next half-marathon.

Next up, Merville 15km.