Tergat v. Geb, beautiful strides in slow mo.
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Lazy Saturday
1 hour ago
Saturday, January 30, 2010
Tuesday, January 26, 2010
Catching an antelope
Likely the most successful coach that most people have never heard of-Brother Colm O'Connell, an Irishman and former headmaster of St Patrick's high school in Iten Kenya, a breading ground of world and Olympic champions in track, x-country and the marathon. I have no clue when the full length video is coming out, but I will watch it when it does. For now, enjoy:
My home this summer
Beautiful time-lapse video of Vancouver, where I will be living/working for the summer:
Monday, January 25, 2010
Morning run
Since Lauren is a tad broken at the moment, she has to resort to power hikes and strange cycling contraptions to keep fit. She has to keep jarring and impact to a minimum so as not to impede the healing of her broken bones, she is also working with a good crew of chiros, physios, doctors and homeopaths to make sure that she heals quickly and effectively.
I know that sleeping is uncomfortable for her (or straight up painful at times) and that she has lost a lot of freedom and mobility (we are in trouble when I have to cook), but overall she is doing incredibly well. Her spirits are remarkable and she is doing what she can to ensure a speedy and full recovery. It's just too bad that accidents happen.
We were in Vancouver for Lauren's sister's birthday on Friday night and stayed for the weekend. After doing a fartlek set on the hills around UBC endowment lands on Saturday am, I joined Lauren for a hike up around Capilano Canyon. She was hammering and I was definitely a stick in the mud, struggling to keep up with some heavy legs. She can power hike like a demon!!!! I could definitely feel the hike and workout in my legs on my long run yesterday and again this am.
She joined me this morning for my pre-class sunrise trot around Mt Doug. There is something special about being on the summit of a hill/mountain as the sun is coming up. Lauren power hiked to the top as I did my run, she captured some great pics. Man the Pacific NW is an amazing part of the world (does that refrain ever get old?).
I have been fortunate enough to travel to many amazing places and will continue to do so, but it always feel great to come "home" to this:
I know that sleeping is uncomfortable for her (or straight up painful at times) and that she has lost a lot of freedom and mobility (we are in trouble when I have to cook), but overall she is doing incredibly well. Her spirits are remarkable and she is doing what she can to ensure a speedy and full recovery. It's just too bad that accidents happen.
We were in Vancouver for Lauren's sister's birthday on Friday night and stayed for the weekend. After doing a fartlek set on the hills around UBC endowment lands on Saturday am, I joined Lauren for a hike up around Capilano Canyon. She was hammering and I was definitely a stick in the mud, struggling to keep up with some heavy legs. She can power hike like a demon!!!! I could definitely feel the hike and workout in my legs on my long run yesterday and again this am.
She joined me this morning for my pre-class sunrise trot around Mt Doug. There is something special about being on the summit of a hill/mountain as the sun is coming up. Lauren power hiked to the top as I did my run, she captured some great pics. Man the Pacific NW is an amazing part of the world (does that refrain ever get old?).
I have been fortunate enough to travel to many amazing places and will continue to do so, but it always feel great to come "home" to this:
Sunday, January 24, 2010
Onwards Storyboard
Lots of running this week. I am running the Chuckanut 50km on March 20th! So I now have a short term goal that is intimidating enough to scare me into training harder, great motivation. Although to be honest, I see it as a way of validating spending more time on the trails :)
Speaking of trails, I was just sent a link to this James Jarvis storyboard of his cartoon Onwards. Very Cool
Speaking of trails, I was just sent a link to this James Jarvis storyboard of his cartoon Onwards. Very Cool
Thursday, January 21, 2010
Because 6 isn't enough and 8 is ridiculous
I will do a little sponsor plug right now for 7 Systems. 7 Systems is a supplement for endurance athletes, created by endurance athletes.
In case you were wondering what the 7 Systems are, here is a recap:
Training is a process of breaking the body down and then recovering (just enough) to allow the body to build back stronger. Essentially, it senses that it is being attacked (hard training), so it tries to bring in re-enforcements to manage the attacks (adaptation to training).
A key element to building and re-enforcing the body is through diet. Anyone who tells you otherwise is an idiot. How could diet not affect performance? It is the building block for your cells, muscles, bones, blood…As a hard training athlete, you are also more likely to leach essential nutrients and minerals from your body as you stress the system.
Although Lauren and I eat quite well (when she is around cooking for me, I get a tad lazy by myself), we definitely spend a lot of time trying to hurt our bodies. 7 Systems plays a big part in helping us stay healthy and managing to increase our workload.
****As an aside, 7 systems is also a very good study aide and helps with hangovers, I kid you not, the B vitamins are a bit of a "pick me up" in the am!!!!
In case you were wondering what the 7 Systems are, here is a recap:
Training is a process of breaking the body down and then recovering (just enough) to allow the body to build back stronger. Essentially, it senses that it is being attacked (hard training), so it tries to bring in re-enforcements to manage the attacks (adaptation to training).
A key element to building and re-enforcing the body is through diet. Anyone who tells you otherwise is an idiot. How could diet not affect performance? It is the building block for your cells, muscles, bones, blood…As a hard training athlete, you are also more likely to leach essential nutrients and minerals from your body as you stress the system.
Although Lauren and I eat quite well (when she is around cooking for me, I get a tad lazy by myself), we definitely spend a lot of time trying to hurt our bodies. 7 Systems plays a big part in helping us stay healthy and managing to increase our workload.
****As an aside, 7 systems is also a very good study aide and helps with hangovers, I kid you not, the B vitamins are a bit of a "pick me up" in the am!!!!
Monday, January 18, 2010
O' Canada
I would like to tip my hat to Canuck running on the weekend.
-Simon Bairu crushed the Phoenix Rock'n'roll 1/2 marathon, winning in 1:02:47 (PB & CR)-When you can say this about Ryan Hall (sub 1 hour 1/2 and 2:06 marathoner), you know that you have been training well: “My coach (Jerry Schumacher) told me to make this a ten mile race and, no disrespect to Ryan, but if we didn’t win it would have been a disappointment”.
-Eric Gillis had a stellar debut marathon at the Houston marathon. He ran 2:13:52, which is one of the fastest debuts by a Canadian and the fastest marathon that a Canadian has run in a while.
Finally, a huge congrats to Gary Robbins (Vancouver, BC) & Tracy Garneau (Vernon, BC) at the HURT Hawaii 100 miler. Both set course records on this bloody hard course. The run features 24,000 feet of climb on the rugged trails in the rainforest above Honolulu.
While I don't know Tracy, I do know Gary and this is great for the sport. He works his ass off and is a great guy who will share his "stoke" for ultrarunning with anyone and everyone and I look forward to picking his brain and hitting the trail with him this summer whenever possible. His time bested Geoff Roes' 2009 CR. Geoff was recently voted the 2009 Ultra runner of the year, so Gary is playing with the big dogs.
The year has started in a BIG way...I predict lots more great running to come from the Maple Leaf...
-Simon Bairu crushed the Phoenix Rock'n'roll 1/2 marathon, winning in 1:02:47 (PB & CR)-When you can say this about Ryan Hall (sub 1 hour 1/2 and 2:06 marathoner), you know that you have been training well: “My coach (Jerry Schumacher) told me to make this a ten mile race and, no disrespect to Ryan, but if we didn’t win it would have been a disappointment”.
-Eric Gillis had a stellar debut marathon at the Houston marathon. He ran 2:13:52, which is one of the fastest debuts by a Canadian and the fastest marathon that a Canadian has run in a while.
Finally, a huge congrats to Gary Robbins (Vancouver, BC) & Tracy Garneau (Vernon, BC) at the HURT Hawaii 100 miler. Both set course records on this bloody hard course. The run features 24,000 feet of climb on the rugged trails in the rainforest above Honolulu.
While I don't know Tracy, I do know Gary and this is great for the sport. He works his ass off and is a great guy who will share his "stoke" for ultrarunning with anyone and everyone and I look forward to picking his brain and hitting the trail with him this summer whenever possible. His time bested Geoff Roes' 2009 CR. Geoff was recently voted the 2009 Ultra runner of the year, so Gary is playing with the big dogs.
The year has started in a BIG way...I predict lots more great running to come from the Maple Leaf...
Friday, January 15, 2010
Bears
As my runs got longer last summer, I ventured a little farther into the backcountry. I crossed paths with a few bears along the way. The encounters were fleeting, as we both looked to keep out of each others way, but it is also exhilarating to see such a beautiful creature in its natural environment. I felt very much like the visitor every time.
As far as I know, most of the encounters were with black bears, since my runs were mostly in black bear habitat. I did a little reading about bear behaviour, just to make sure that I was giving them the respect that they deserve.
I did venture into grizzly/brown bear territory a few times (there are 8 different types of bears), but have yet to see one up close in the wild. I came across this beautiful video below about grizzly bears. So while they hibernate, enjoy the show:
As far as I know, most of the encounters were with black bears, since my runs were mostly in black bear habitat. I did a little reading about bear behaviour, just to make sure that I was giving them the respect that they deserve.
I did venture into grizzly/brown bear territory a few times (there are 8 different types of bears), but have yet to see one up close in the wild. I came across this beautiful video below about grizzly bears. So while they hibernate, enjoy the show:
Wednesday, January 13, 2010
How to ruin a good workout
Some interesting research coming out about how: Too Much TV Reduces the Benefits of Physical Activity.
My first coach and a man I have a lot of respect for, Randy Zabukovec , had a saying that "motion is lotion". That saying rings even more true in light of this research. A very basic summary is that being sedentary is worse for us than we thought. The results of this study suggest that if you spend too much time watching TV, "you are likely to have a higher BMI regardless of how much physical activity you perform". As someone who still sees themselves as an athlete, but who is also studying to enter a profession known for its sedentary ways i.e. hours in front of books, it definitely makes me question a lot of the ways in which I will work.
The irony is that we have set up so much of our lives around forcing ourselves into inactivity, from work (at a desk) to our leisure (TV) & the little bits of exercise that is recommended and that we do is likely not enough to counter the effects of being sedentary. The basic activities of walking, doing chores, spending time on our feet, active transport etc... can do wonders for BMI & overall health.
The big drumroll is, surprise, surprise, sitting and watching too much TV is bad for us! Lauren and I have cable for the first time ever at the moment, I got a sweet deal as a student (they try to hook you early), but I definitely will not be renewing it when it expires (lucky for us, it expires right after the Olympics). I will also make a concerted effort to walk, run and bike commute, I will try to spend more time reading while standing and walking around...Interestingly, I find that I actually learn much better while moving, which makes the classroom setup far form ideal for me. Funny how I just accept it, because that is how it is done. At the end of the day, I want to be the best student that I can be (as well as the best athlete that I can be), so why do I spend the class time sitting down? I am old enough to not care what people think, so I will try going to the back of the class and standing and moving around more, funny looks be damned! I will consider these late New Year resolutions.
I hope that by adopting these strategies now, I will be comfortable enough with them to be able to adapt them to whatever work environment I end up in. I also hope that it will in fact make me retain a bit more at school. It costs good money to be a student and I do have the opportunity to learn interesting concepts and practical ideas, I might as well make it count!
So when someone asks what the number one training tip is, or how they can improve fitness, you can tell them to turn off the boob tube, get up and move around a little. Maybe not the magic pill that they want, but it certainly seems like a simple enough panacea! I am off to do a 6 minute ab routine now!
Gorillaz - Coffee & TV (Blur)
My first coach and a man I have a lot of respect for, Randy Zabukovec , had a saying that "motion is lotion". That saying rings even more true in light of this research. A very basic summary is that being sedentary is worse for us than we thought. The results of this study suggest that if you spend too much time watching TV, "you are likely to have a higher BMI regardless of how much physical activity you perform". As someone who still sees themselves as an athlete, but who is also studying to enter a profession known for its sedentary ways i.e. hours in front of books, it definitely makes me question a lot of the ways in which I will work.
The irony is that we have set up so much of our lives around forcing ourselves into inactivity, from work (at a desk) to our leisure (TV) & the little bits of exercise that is recommended and that we do is likely not enough to counter the effects of being sedentary. The basic activities of walking, doing chores, spending time on our feet, active transport etc... can do wonders for BMI & overall health.
The big drumroll is, surprise, surprise, sitting and watching too much TV is bad for us! Lauren and I have cable for the first time ever at the moment, I got a sweet deal as a student (they try to hook you early), but I definitely will not be renewing it when it expires (lucky for us, it expires right after the Olympics). I will also make a concerted effort to walk, run and bike commute, I will try to spend more time reading while standing and walking around...Interestingly, I find that I actually learn much better while moving, which makes the classroom setup far form ideal for me. Funny how I just accept it, because that is how it is done. At the end of the day, I want to be the best student that I can be (as well as the best athlete that I can be), so why do I spend the class time sitting down? I am old enough to not care what people think, so I will try going to the back of the class and standing and moving around more, funny looks be damned! I will consider these late New Year resolutions.
I hope that by adopting these strategies now, I will be comfortable enough with them to be able to adapt them to whatever work environment I end up in. I also hope that it will in fact make me retain a bit more at school. It costs good money to be a student and I do have the opportunity to learn interesting concepts and practical ideas, I might as well make it count!
So when someone asks what the number one training tip is, or how they can improve fitness, you can tell them to turn off the boob tube, get up and move around a little. Maybe not the magic pill that they want, but it certainly seems like a simple enough panacea! I am off to do a 6 minute ab routine now!
Gorillaz - Coffee & TV (Blur)
Monday, January 11, 2010
4.5 km in
Pics from Tony Austin
And a video with some nice images of the fog from The Running Jackal. Last winter, when I was trudging through knee and waist deep snow in Fredericton New Brunswick (actually a great spot to train in the warmer seasons), I would picture days like yesterday and races like the Island Race series. It is a great resource for the community and I am glad that the races keep on growing, while keeping their local flavour:
And a video with some nice images of the fog from The Running Jackal. Last winter, when I was trudging through knee and waist deep snow in Fredericton New Brunswick (actually a great spot to train in the warmer seasons), I would picture days like yesterday and races like the Island Race series. It is a great resource for the community and I am glad that the races keep on growing, while keeping their local flavour:
Sunday, January 10, 2010
Squeezing out speed...
I raced the 31st Prairie Inn Pioneer 8km this am. It was a perfect day for running, 8 degrees, no wind and a dry course. A nice respite from the wet and soggy runs that I have been doing.
As expected, the race went out fast, it is essentially a mile downhill to start and with some speed demons toeing the line, I was just hanging on to the back of the 2nd or 3rd pack and we went through in a ridiculous 4:49/50. Not sure when I last ran a mile that fast, always an interesting way to start a race.
I actually held on pretty well and ran about where I thought I was at. I traded jabs with Austin Horn through about 5.5km until he decided to beat me. I think that he is spending too much time training and not enough philosophizing.
I finished in 25:44, which is the fastest that I have run a race in quite some time. The fact that it was the shortest race that I have run in a while might have something to do with that :)
It was great to do one of the Island race series races again, amazingly my last one was on 2004!!!!!! Quite a while ago.
I am hoping to get in a few more races this spring, there really is no better way to do a hard effort and staying on top of my speed will be important, especially as I continue to do the longer races and off-road events. I think the quote is: "Speed kills, those who don't have it!", or something along those lines.
Thanks to Bob and PIH for a great event and to Jon and the gang for the workouts.
Congrats to Steve for the win and to everyone else who raced, lots of fast times on a far from flat course.
As expected, the race went out fast, it is essentially a mile downhill to start and with some speed demons toeing the line, I was just hanging on to the back of the 2nd or 3rd pack and we went through in a ridiculous 4:49/50. Not sure when I last ran a mile that fast, always an interesting way to start a race.
I actually held on pretty well and ran about where I thought I was at. I traded jabs with Austin Horn through about 5.5km until he decided to beat me. I think that he is spending too much time training and not enough philosophizing.
I finished in 25:44, which is the fastest that I have run a race in quite some time. The fact that it was the shortest race that I have run in a while might have something to do with that :)
It was great to do one of the Island race series races again, amazingly my last one was on 2004!!!!!! Quite a while ago.
I am hoping to get in a few more races this spring, there really is no better way to do a hard effort and staying on top of my speed will be important, especially as I continue to do the longer races and off-road events. I think the quote is: "Speed kills, those who don't have it!", or something along those lines.
Thanks to Bob and PIH for a great event and to Jon and the gang for the workouts.
Congrats to Steve for the win and to everyone else who raced, lots of fast times on a far from flat course.
Friday, January 8, 2010
Words to follow
I just finished my first week back at UVic. I have some interesting courses this term and am looking forward to taking more business related courses and working at the ELC, doing some municipal advocacy work and helping with some research.
Running is starting to roll again. I didn't do too much hard stuff over Christmas, but tried to maximize my time outside, I have made up for it this past week with a hard hill set on Saturday and then a long tempo set of alternating 3 min at marathon pace 6 min at 10k pace for a total of 36 min of hard running on Tuesday. It makes for a solid effort (because I have been asked, all the hard runs have an EZ 20 min warm up and some strides and then a 20 min cool down, sometimes a second PM run to further flush the legs).Every other day is a focus on mileage and trying to get on trails as often as possible, even though they have been a bit soggy recently.
I am still working on a race plan for the year and will post that when I have something more concrete to write about.
For now, here are some images from this am's run. Starting off in the dark and getting to the trail just as it is light enough to run them:
Running is starting to roll again. I didn't do too much hard stuff over Christmas, but tried to maximize my time outside, I have made up for it this past week with a hard hill set on Saturday and then a long tempo set of alternating 3 min at marathon pace 6 min at 10k pace for a total of 36 min of hard running on Tuesday. It makes for a solid effort (because I have been asked, all the hard runs have an EZ 20 min warm up and some strides and then a 20 min cool down, sometimes a second PM run to further flush the legs).Every other day is a focus on mileage and trying to get on trails as often as possible, even though they have been a bit soggy recently.
I am still working on a race plan for the year and will post that when I have something more concrete to write about.
For now, here are some images from this am's run. Starting off in the dark and getting to the trail just as it is light enough to run them:
Tuesday, January 5, 2010
Running themed music
Because Canadian musicians are awesome.
Joel Plaskett-Run Run Run
I do believe you're free, to go just where you please
But when you leave this place, best pick up your pace
And run
Run, run, run, you must
'Cause if you walk, you rust
You get crushed from a diamond into dirt road dust
I do believe it's true, good things break in two
And when you leave this place, best tie up your lace
And run
I do believe it's true
Good things come to those who run
Oh, you beautiful creature
You're a feature presentation
Show me a little patience
Won't you meet me at the station
When my train comes in
Joel Plaskett-Run Run Run
I do believe you're free, to go just where you please
But when you leave this place, best pick up your pace
And run
Run, run, run, you must
'Cause if you walk, you rust
You get crushed from a diamond into dirt road dust
I do believe it's true, good things break in two
And when you leave this place, best tie up your lace
And run
I do believe it's true
Good things come to those who run
Oh, you beautiful creature
You're a feature presentation
Show me a little patience
Won't you meet me at the station
When my train comes in
Sunday, January 3, 2010
The Season
New project by Arc'teryx & Fitz Cahall. A 22 episode web series shot in HD, following five athletes through the course of a single season in the Pacific Northwest. Every new episode will be premiering on the Arc'teryx website and you can also subscribe on itunes. I am stoked to follow the story!!!!!!!!!!!
Here is the trailer:
Here is the trailer:
The Season Trailer from Fitz Cahall on Vimeo.
Friday, January 1, 2010
Music for the New Year-Happy 2010
I start the year as a married man. A pretty sweet way to start the year:
Enjoy some tunes (not running related):
Enjoy some tunes (not running related):
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