Tag: Garmin

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.

2019 week forty one

Book Read
39. The Nature Fix – Florence Williams

Kilometres Ran
week forty one – 68.4

2019 to date: 2,108 KM

I finally got around to reading this Alex Hutchinson recommended book and I thought it was mostly great but that’s the great thing about books put together like this, when they start to focus on kids you can just skip that part and it doesn’t take anything away from the plot. The really basic takeaway from this book is quite similar to the (also Hutchinson recommended) one I heaped acclamation upon earlier Running is my Therapy by Scott Douglas. If you were to distill both down they would say pretty much the same thing, and that is one way to decrease stress and increase happiness is to get outside, preferably with trees, even better near water. Douglas says to run while you do, and Williams for the most part agrees but is fine with some sort of activity.

So I chose for my activity reading, and the afternoon before the Victoria Half Marathon I took a couple hours and sat in a weather-beaten adirondack at Kitty Islet on the edge of McNeill Bay looking south across the Strait of Juan de Fuca and read a book about getting back to nature and watched seals bob and birds dive and got the inch-wide strip of bare skin between my pant cuff and my low cut socks absolutely ravaged by mosquitoes. But was I chill and ready to break my first sub-90 minute half marathon the next morning? Fuca!

I set this up to be my last chance to complete my goal to run a half marathon in under 90 minutes. My last 21.1 KM race was the Seawheeze back in August, which I ran on less than 12 hours notice and still nearly went under 90, finishing 1:31:43 and feeling like maybe it might come back to haunt me as a missed opportunity. But I was ready for Victoria and everything came together. I was a bit worried at the start, after a morning of race nerves in the stomach that lingered for a bit longer than usual. The gun went for the mass start of both the half and full marathon runners. My plan was to run a hair over 4:15/KM pace, which would get me to 10 miles in 1:08 and then run the last five (mostly downhill) with whatever I left. I went out a bit hot, splitting the first couple kilometres in 4:09*** and 4:04. I tried to let off the gas a little bit but I felt great, so I found a rhythm that felt just a bit uncomfortable that I could maintain. My goal pace at 10 km was 42:39, and my game plan was 42:30. I crossed 10 km at 41:30 and was still feeling pretty great. Other plan was to fuel at 6 km, 11 km and 16.1 km. First fuel was a wee bit late, and yet I felt a bit of fade coming on just past 11 km. Normally if you feel the need to fuel that means you’re too late. My experience with the two that I can stomach is Endurance Tap kicks in in 4-5 minutes, and Maurten in about half that time. I train with ET and I like it a lot, but I race with Maurten. I did falter a bit over the next few kilometres, but only compared to my pace to that point. I saw a 4:17 on my watch and thought I’d maybe blown my cushion but was still confident that 1:29:59 was within reach. I passed 16 km and when I didn’t see the 10 mile marker I checked my time. I wanted to be 1:08 but my watch said 1:07:30.

I took my last Maurten just before 17 km and hit the traffic jam. The course meets the mid point of the 8 km race, whose gun goes 50 minutes after the half and full, and everyone runs the last 4 km together to a shared finish. There are a lot of people running the 8 km race, and the ones I’m encountering don’t seem to know to stay to the right. I don’t think I lost any time, but it did get pretty crowded. I was able to pick it up and dodge my way down Dallas Road and still give a hard finish over the last 1,100 metres and finish 1:28:04 chopping 3:29 off of my personal best, and 2019 goal 5/6 achieved. Eight weeks until the California International Marathon and I have all of the confidence.

2019 Goals recap:
run 2,019 km – Oct 5th ✓
sub 6:00 Mile – 5:52 ✓
sub 20:00 5K – 19:40 ✓
sub 40:00 10K – 39:22 ✓
sub 1:30:00 HM – 1:28:04 ✓
marathon BQ – *pending*

***4:09 according to the Garmin app. I remember checking my Garmin watch and it read 4:08. According to Strava (which gets its information from Garmin) I ran either 4:10 (Strava iPhone app) or 4:11 (Strava browser).

2019 week twenty four

Book Read
24. When Running Made History – Roger Robinson

Kilometres Ran
week twenty four – 41.2

2019 to date: 1,162 KM

I read and wrote about this book last fall just before I ran the Victoria Marathon, after meeting Roger Robinson at Forerunners on West 4th while out on his book tour. (A book tour of running shops, go figure.) What struck me then, and having a bit of a reread now, are the bits about running’s connection with charity.

The impulse among the majority of runners to run for a cause other than, or greater than, their own result has brought measurable enrichment to the work of many charities and thus society.

Roger Robinson

As my personal situation has improved I’ve been able to give back to the arts and culture community, which is easy if you’re able. It’s a lot harder to ask other people to join in. I learned pretty quickly that I’d never make it as a development officer or a fundraiser, and yet I’m currently trying to figure out how to ask my social circle and beyond to support The Capilano Review just because I’m running twenty-one point one kilometres in a week’s time, along with 5,000 other people many of whom are likely asking their social circle to support their charity of choice. While it does seem a bit weird to choose a running race to raise money for a pauperous literary arts organization, it was around the time that I took on their managing editor role that I gave this whole jogging thing a try. So for me, it seems, the two are rather tied. In timeline at least. Since I left The Capilano Review office, they continued to bring me a certain amount of enrichment. I always look forward to the writers and artists that I’ll be introduced to, always exceptionally curated, and often stuff that I wouldn’t otherwise see. If you’re familiar with their work, I hope that you’ll consider making a donation in support of my run next Sunday.

USE THIS LINK TO DONATE

If you’ve never head of The Capilano Review, I hope that you’ll check them out. Maybe attend an event, or purchase a subscription, or just get lost in their massive archive of work that was recently posted online in collaboration with Simon Fraser University Library.

Mile2Marathon train on the track at Swargard Stadium for Chase the Pace at the Pacific Distance Carnival. Photo by Debra Kato.

On Thursday I made my fifth attempt to run five kilometres in under 20 minutes, this time at Mile2Marathon’s sixth-annual Chase the Pace 5,000 on the track at Swangard Staduim in Burnaby. The event was in collaboration with the first Pacific Distance Carnival put on by BC Athletics, Mile2Marathon, and the BC Endurance Project. The evening started with a few 1,500 metre foot-races and a wheelchair heat, then four heats of 5,000 metres with pacers. I registered with the goal to run 19:59, which put me in the 7:55 p.m. heat where I and about 30 others chased three different pacers. The gun went off and I tried to get in behind pacer Laurel Richardson (19:55) but got stuck in the crowd for the first of 12 and a half laps of the 400 metre track. The field started to thin after the first couple laps and I managed to find a rhythm that felt ok but not great. By the eighth lap I’d slipped quite a bit and knew that I probably wasn’t going to be able to catch the pacer. There was a cluster of us that were right on the cusp of 20 minutes and we traded leading a few times. On the second last straight I remember M2M coach Rob Watson telling us we only had about a minute left and to give it hell. I didn’t have much to give but I managed a bit of a sprint coming out of the final turn. Ryan Chilibeck from East Van Run Crew was in front of me and I tried to catch him but he crossed the finish a few tens-of-a-second ahead of me. Perfectly ahead of me, if his intention was to block my view of the clock. Not that it mattered. I knew that I was over 20 minutes. Strava said I ran 5 KM in 19:53 but my Garmin said my run was 20:12. I checked the results board and my official time was 20:10:97. Not near my goal, and third in terms of attempts. It’s not a great result but, unless you count running loops of a park in Paris, I’ve done just two speed workouts since running the BMO Marathon at the beginning of May. While I do feel a bit like it was a missed opportunity, I’m really rather pleased with just how well it went.

With Philip Finlayson (who’d just run a 17:40 5,000) getting ready to cheer on the 10,000 Canadian championships at the Pacific Distance Carnival. I bet he loves this photo by Debra Kato almost as much as I do.

After the 5,000 metre heats were complete, the Pacific Distance Carnival main events got underway, with Canadian 10,000 metre championships. The 25 laps of the track saw Ben Flanagan finish in 28:37 in the men’s race, followed by current record holder Natasha Wodak finishing in 32:09 holding off B.C. 5K champ Sarah Inglis, and Canadian half and full marathon record holder Rachel Cliff. The whole event was a lot of fun both to participate and to watch. I look forward to next year.