Archive for Running

2012 Race Season Begins with 21km around Vancouver’s Stanley Park

Posted in Rest and Relaxation, Training with tags , , , on February 12, 2012 by Living Against the Grain

After a short hiatus from the blogosphere I return with a short but pointed blog entry. To begin, I just want to say I hope you have all had a great start to 2012.

My 2012 race season begins tomorrow with a half marathon in Vancouver. BC. As a triathlete, my weakness is running so I have told myself I would focus this early part of the season on improving my run so that I am a more well rounded athlete for my main event: Ironman Coure D’Alene, on June 24th

Tomorrow’s race is the ‘My First Half Marathon‘ in Vancouver, BC. The course runs from the Yaletown community centre, around Stanley park and back. This course is flat, fast, and fun, and should be a great early season event.

A half marathon is 21km, so in preparation for such an event one could only assume my training plan has incorporated multiple long runs of 15+ km to get my body prepared for the demands placed upon it by running 21km.

This assumption however, is wrong. I have run only one long run in 2012 and it was a 10k two weeks ago that I ran in the rain on a cold afternoon weighing in at 196lbs. I started off at a slow tempo, found my grove around 2-3km in, and low and behold, ended up setting a new PR at 37:53. Needless to say, I was shocked.

My training over the past 6 weeks has been based first and foremost on the development of efficient movement patterns and technique, and then the development of strength, speed, power, and stamina.

I have been following the Crossfit Endurance protocol quite closely, involving 4-6 crossfit workouts, 3-4 strength and conditioning workouts (incorporating the conjugate strength method popularized by Louie Simmons at Westside Barbell) and 2-3 run workouts cycling through short intervals, long intervals, and one tempo or time trial each week. The programming on the crossfitendurance site is brilliant, I just tweak it ever so slightly to fit athletic goals and fitness level.

So all this talk and no action means very little. The intent is not to look at my run splits and say ‘wow this guy is fast.’ On the contrary. Any competitive runner would look at my times and say they are quite slow, and that person would be right. The point is, at almost 200lbs I have learned how to run fast, run efficiently, and train in a way that avoids repetitive stress injuries and keeps me looking forward to the next workout.

I am on to something new, something exciting, and something that we can all tap into. It’s the development of holistic strength and endurance through crossfit inspired exercises, that when done correctly, and with properly executed rest and recovery periods, can create new frontiers for athletic performance.

I’ll write an update tomorrow after the race.

Goal time for the 21k: 1:22:00