Category: Read Run Write

2019 week forty six

Book Stuff Read
The Capilano Review 3.39 (Fall 2019)

Kilometres Ran
week forty six – 83.8

2019 to date: 2,405 KM

Help me raise money for the Movember Foundation!

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I didn’t read any books again but the new fall 2019 issue of The Capilano Review arrived in the mail and as usual it is beaut AF and as usual has a bunch of work by people I love and a bunch of work by people I’ve never heard of and that is just the best. I’d be lying if I implied that I’ve gotten all the way through it yet so I will probably keep picking away throughout this week but maybe I’ll also pick up a book. Who knows. Inside the issue, a tribute to Kevin Killian and the wave of regret returns that I didn’t see him when I brought Poets Theatre back to Vancouver this spring and I suddenly remember that buried deep in my phone is a video clip of Clint Burnham paying tribute to Kevin at the launch of Some lit journal back on June 23. I remember the date because it was the evening after I’d ran the Scotiabank Half Marathon and in the process helped raise a few dollars for The Capilano Review. I really need to dig out that video file.

Moustache Miler 2018 – Photo by Jeannine Avelino

My first foray into fundraising and running (fundrunning? Rundraising?) was the Moustache Miler last November and it was a lot of fun. Well, as I sit here I recall that it was a lot of fun. Fundraising really isn’t very much fun most of the time. My experience with both giving and soliciting (from long before the Moustache Miler) is that the cause is often secondary to how much you like the person who is doing the fundraising. It can be a humbling experience. And yet, here I am taking another stab at it because why not? I’m running anyway.

Warning signs are up at Second Beach. Gross face coming along grossly.

Last year I somehow raised $614.53 so I though that this year I would aim higher and go for $614.54. If you’re reading this and maybe think that I’m alright then perhaps you’ll feel inclined to help get me there. All donations $25 or more receive a tax receipt. You can donate here or paste this URL into your browser if the link isn’t working: https://raceroster.com/events/2019/26302/2019-moustache-miler/pledge/participant/6930111

Yesterday I ran my last looong run before CIM – 35 km out to Confederation Park in Burnaby and then back under the Iron Workers’ Memorial Bridge, through Hastings/Sunrise, Strathcona, Coal Harbour, and finishing up with a loop around Stanley Park. It was a killer route with some hearty incline up Adanac just east of Commercial, and then some rolling hills before a long climb from Boundary to Willingdon.

And it went really great. It was a nice confidence boost for a last long run, something that I haven’t had in my past two marathon builds. With three weeks to go I’m not saying the work is done but this was the big week and I came out the other end of it with a solid week’s load and feeling pretty great. It’s made me reconsider my goals going into the home stretch (I need to have a conversation with coach Kevin…different Kevin, ahem…). I am feeling pretty excited to see what happens in three week’s time.

2019 week forty five

Book Read
None

Kilometres Ran
week forty five – 70.1

2019 to date: 2,321 KM

I didn’t read any books this week but I read some other stuff. First was a Vice article called I Accidentally Uncovered a Nationwide Scam on Airbnb and Airbnb really doesn’t seem to care. Whether or not you use Airbnb it’s an interesting article, and if you do use it there are some useful tips to watch out for when looking for a place to sleep. Most of the rest of the stuff I read was also about sleep after my physiotherapist suggested I try paying some attention to the Orthostatic HR Test. I’m not very good at it because when my wake alarm goes off at 5:10 a.m. checking my heart rate is the last thing on my mind. Anyway, the test goes like this:

HR1 = HR on waking (or resting completely for 15 minutes)
HR2 = Stand-up, pause for 15 sec then take HR again
HR2 – HR1 = X
If X is >15-20 beats per minute difference, you’re likely not fully recovered from the training of the day prior and should take it easy.

It’s not an exact science especially since I only just barely trust the optical heart rate monitor on the back of my Garmin Forerunner 235. But at 5:11 Thursday morning, after getting smashed on the track at the Mile2Marathon workout the night before (the Kipchoge Special: (2,000 / 400 / 1,000 / 200) x3) and then not getting to sleep until well after 11 p.m. it pretty firmly suggested I take an easy day.

Along with the heart rate math, my physiotherapist sent a couple article on sleep. The first, a pretty easy read titled Sleep, Recovery and Human Performance, which is pretty high level. The biggest take away being that I need to find a way to convince my employer that I need to take a 15-30 minute nap between 2 and 4 p.m. And I am seriously considering giving up my lunch break for some quiet time in the afternoons. The other is the opposite of high level – IOC consensus statement on relative energy
deficiency in sport (RED-S): 2018 update from the British Journal of Sports Medicine. I was pretty tired (no surprise) when I started reading it on my phone so suffice it to say I’m going to need to revisit it.

Tiiii-yerd.

Then because the world seems to want to hammer this sleep idea home, and the Baader-Meinhoff phenomenon is real, Alex Hutchinson’s Sweat Science column in Outside this week was 5 Laws of Sleep for Athletes, which among other things reaffirmed that I need to nap more. In the article there’s a link to a sleep questionnaire from the Centre for Sleep and Human Performance. I completed it and scored 7, “which indicates that you have mild clinical sleep difficulty.”

So with four weeks to go until the California International Marathon I have one really hard week and then one pretty hard week and then a sorta hard week-ish and then a taper and I am laser focused on the task at hand but I will also be trying really hard to spend at least 56 hours per week for the next four weeks horizontal.