Wednesday, 19 April 2017

The 121st Boston Marathon


How do I start this blog? Every time I think about the Boston Marathon I begin to feel overwhelmed because I’ve been thinking about this for the last year. Ever since I qualified for the event at the Toronto Marathon (May 2016) where I ran a 3:34:38 (the BQ cut off for my age group was 3:40:00).  Since then, I knew I had an incredible opportunity to run in what is considered to be the most prestigious road race in the world. 

As each piece of email and postal mail trickled in confirming my acceptance, and then providing instructions on what to do leading up to race day, I gradually made my way to Boston for race day Monday, April 17, 2017, after many months of training.  

I stayed in Boston for three nights/four days (April 15-18) so that I could try to take in as much of the festivities as possible.  When I woke up in downtown Boston on Sunday morning, the first thing I did was go for an easy jog around the Boston Commons to shake out my nerves.  After a quick shower and breakfast, I made my way down to Boylston Street and Copley Square to check out the historic finish line area.  

People were buzzing everywhere, full of nervous energy and excitement.  It was no exaggeration to say that you could really feel the history under your feet when walking down this road. There was so much anticipation in the air I had goosebumps despite the warm breeze. 



From there I made my way to the race expo where I picked up my bib (18337) and race kit.  With my coveted Boston race bib finally in my possession I was ready to run the Boston Marathon the next day. 



The Boston marathon route doesn’t look so difficult on paper. Some people might even suggest its an easy course since its a net downhill, but trust me, it is not easy.  While it is significantly downhill at the beginning, and the final stretch, there are many rolling hills and uphill sections between them, that hit you late in the course, when your reserves are dwindling, and your quads are already tired and overworked.   



Boston weather in early April is unpredictable at best.  Two weeks before the race I saw pictures of snow on the ground, but all weekend I was there it was scorching hot.  Sunday the weather rose to a high of 29C (84F), and on race day Monday the forecast was for a high of 22C (72F), much too hot for marathoners. The ideal temperature for marathons is 11-13C (50-55F).  A little cool for spectators, but when you’re running long and hard, the cooler it is the better, trust me.  

I had been advised to pack extra layers to wear in the morning and ditch them in the donation bins before the start of the race, but it was already 18C (64F) when I left for the shuttle bus at 8am so I didn’t even bother with them.  Not a great weather forecast for a Canadian who trained through the bitterly cold winter months to get here, but I was ready to run through anything that morning.  

I boarded the shuttle bus and sat next to a guy from Texas who was eating his breakfast of boiled plain rice.  He was making polite chit chat, but all I could think about was how far out we were being bused on the highway.  It took us an hour to get out to the Athletes' Village - holy crap, I had to run the whole way back.  It suddenly seemed really really far away back into downtown Boston... Had I really already done this distance twice last year back in Toronto?  Of course I did, and I was going to do it again this morning. That was the plan anyway.     



    
The Athletes' Village was set up in Hopkinton near the official start of the marathon route.  It was a large open field filled with tents, sponsored food/drink suppliers and port-a-potties. Lots and lots of port-a-potties, each with long lines meandering in front of each of them.  I sipped on an endurance gatorade while I waited in line, it at least gave me something to do.  A race volunteer was making the rounds, and I got her to write my name on my left upper arm (I had my name marked on my right arm before leaving the hotel - the race bibs are numbered but not named, unless you’re an elite, and its the only way to get the spectators to yell your name for motivation as you run past, which is really really helpful on long runs). 

The wait wasn’t as long as I thought it would be, and before I knew it, we were being herded into our starting corrals - wave 3, corral 3.  This was really happening!  The starting gun sounded and we were off.  We were all packed pretty tight at first, and it was hard to start running at the pace I wanted without stepping on other peoples heels, so I had to keep it easy for the first kilometer.  

I was hoping to pace a 4:45/km for the first half of the race, then slow down to a 5:30/km pace on the hilly sections later on, before pushing the last of my energy on the finishing stretch down Boylston, but the thick crowds and hot temperatures were making it difficult to stick with my race strategy early on.  It was not going to be an easy race.     

By the half-way point I knew I wasn’t going to run a PB (personal best) that day, it was just too hot and hilly, but I refused to let that dampen my spirits - I was finally running the Boston Marathon!!  So I made a mental switch to just enjoy the run and let the energy of the crowds, the screams of the spectators and the flow of the other runners take me where I was heading, regardless of the time it would take to get me there. 

The crowds along the race route were like nothing else I’ve ever experienced before. It felt like everybody in Boston and the communities along route 135, all came out to cheer on the runners.  It was such an incredible experience, its hard to describe in words to be completely honest.  Race volunteers, military and police officials, and just ordinary citizens were lining the streets, yelling out encouraging words, handing out slices of juicy watermelon, oranges & bananas, paper towels, kleenex, sticks with vaseline (to help with chafing issues).  This was all besides the official water, gatorade and Clif energy gel stations. 

It was so hot, I dumped glasses of water over my head every few kilometers after having a few swallows of gatorade at each station. I even grabbed handfuls of ice and tucked them down my sports bra whenever I could. Mercifully, race officials opened up several fire hydrants and I ran through every single one I saw, they were fantastic.  Like my childhood running through sprinklers. 



The crowds along the entire route were so supportive and entertaining.  There were many creative signs, most being political in nature: “Boston Strong”, “You’re running better than our government!” and “If Trump can run, so can you!” were numerous along the route.  My favourite was a poster that read “This is no time for Walken” which sported a picture of Christopher Walken beside it.

My favourite stretch of the race route had to be Wellesley College.  All the students lined up along the roadside and held their hands outstretched ready for high fives from the marathoners.  I ran down the road giving out hundreds (honestly hundreds, no exaggeration) of high fives to screaming fans all yelling my name that they read off my magic-markered arm. I imagined it must be what wrestling superstars feel like when they’re running down to the ring for their big matches.  All I needed was my own theme music.  It felt freaking awesome!   

By this time, I had reached the famous Newton Hills, and as much as the people were cheering me on, I was beginning to slow down.  I was hoping to take these hills at a pace of 5:30/km, but it ended up being closer to 6:30/km.   Its not that the hills were super steep, but it was over 25km into the race and my quads were beginning to burn out.  But I persevered through the next 10km of rolling hills and made it to the top of Heartbreak Hill with a bursting heart and a cry of joy.  I was now 34km into a 42.2km marathon.  I was getting there. 
    
The rest of the race was downhill from here, but I have to admit, I had never been so tired in a race in my whole life as I was right at that moment.  I was physically exhausted, my quads and calves burned, but I was still excited and very determined to finish the course strong.  I managed to pick my pace back up to a 6:00/km by the 40km mark and then I let my mental strength and roar of the crowds carry me home.  I finally saw the famous CITGO sign and I knew I was close.   

I remember turning the two sharp corners onto Boylston Street and then I was overcome with joy as I saw the finish line in the distance.  The yellow BAA unicorn logo surrounded by the iconic blue archway. It was beautiful, like an oasis in the desert, the end was near.  I remember turning my head and exclaiming to the woman running next to me on my left “There it is! We’re so close now!” And she smiled back at me, she didn’t have to say a word, all the emotion was written on her face.  




I ran down Boylston street with a renewed burst of speed and a heart full of joy. I pumped my right arm to spur myself on the last few hundred meters and I raised my arms in the air as I crossed the finish line.  I was so happy in that moment.  I did it! 



It took me 4:09:26 to run the Boston Marathon. And what a fantastic run it was. It was not my fastest run (my BQ time was actually much better), but it was definitely the most memorable run I have ever done. I can’t think of anything that compares to how I felt running Boston. 



Part of what makes Boston so special is the history of the event, and this, the 121st running of the Boston Marathon was special for a significant historical reason.  It was the 50th anniversary of the first time a woman had officially run and finished the race.  Kathrine Switzer faced much harder opposition than hills and bad weather on that Patriots Day back in 1967. The course director even tried to rip off her race bib and drag her off the course, but other race participants protected her and she finished the course despite the incident.  On this day, 50 years later, she donned her famous bib # 261 and ran the course again, at age 70.  



The BAA officially retired bib # 261 this year, but I spotted many women running with that number drawn on their backs in solidarity and respect to all the ground work she laid for all of us women running today.  Thank you Kathrine for your strength and bravery.  You are fearless, we are fearless. 


All this is what makes Boston so special.  I get emotional just writing this.  The way the entire community comes out to support this event. To show strength and courage whether its about a gruelling physical test of endurance, an act of defiance to change societal norms, or to fight the fear and terror amongst us - the words Boston Strong really do ring true on so many levels. 

I hope I can make it back here to do this race again.   
Tonight let's celebrate all of our strength and endurance! 



Friday, 14 April 2017

The Pre-Boston Blog



Tomorrow morning I head to Boston. Its a trip that has been a long time coming, and then suddenly it was upon me before I realized it.  Running the Boston Marathon has been one of the bucket list goals in my life and it felt that I took a long time to get there, but tonight I’m packing my bags, foam rolling my legs and letting the realization of what I’m about to do sink in.   

I’ve always been a runner, but more so the shorter distances.  I knew I was a good sprinter with cutting speed from my ultimate frisbee days, and I discovered that I had a gift for endurance when I took up triathlon. But it was only as I progressed to long course triathlon, with the long term goal of completing an ironman that I began to train for marathon proper.  My first marathon was last last year (Toronto Marathon, May 2016), and to be honest, I had no idea if I was going to be able to lay down a Boston Qualifying time or not.  In the end, I did, in fact I bettered the BQ time for my age group by more than 5min, which was a confidence booster to say the least.  

So here I am, after another long winter of training, working through the proverbial (yet also quite literal for me) blood, sweat and tears, needed to prepare for a world major marathon.  (FYI the 6 world majors are Tokyo, Boston, London, Chicago, New York and Berlin).   

Am I nervous? Yes.  Excited? Yes.  Prepared? I think so.  This is my third marathon in less than 2 yrs.  For this event, I trained for 3 months progressing up to a training peak of 33km, after which I tapered for 4 weeks, leading up to race weekend. I’ve included more hill training (both up and down) for this marathon, as I’ve studied the course lay out and considered the significant downhill portion for the first half of the course, followed by the Newtonian hills climb between km 26-34, including the infamous heartbreak hill at the 32km point.  Although studying a course is no replacement for actual feet on the ground experience, it was the best I could do with my geographic limitations. 



My race plan is to try not to burn myself out on the downhill portion, saving the necessary stamina to get up the hills between 26-34km, before heading back downhill to the finish.  I’d love to run a PB of 3:30:00 (my current PB is 3:34:38), holding an average pace of 5:00/km (a little faster on the downhill 4:45, and slower uphill 5:15). 

With all this said, everybody keeps reminding me to just take a deep breath, enjoy the run, and feed off the energy of the crowds which are supposed to be phenomenal!  Also, to pack some extra toilet paper in my shorts just in case of emergencies on the way (Thanks Lynne, a seasoned BM veteran!). 

If you're interested in following the race live on Monday, April 17th, there are a couple options.  If you prefer TV, TSN2 will be providing coverage in Canada.  Or if you prefer the internet, you can go to the Boston Marathon homepage: www.baa.org and live track the events and athletes (My bib# is 18337 and I start is the third wave at 10:50am).  

So off I go... stay tuned for more updates on my road to the Boston Marathon! 

The Spring Run Off

Spring is a fantastic time of year. With the cold and snow (mostly) behind us, the roads clear and runners take to the streets for the first road races of the season.  

In Toronto, the traditional kick off to road running season is the High Park Race Roster Spring Run-off (http://canadarunningseries.com/race-roster-spring-run-off/), held the first Saturday in April.  This year I had three clients participating in the event, and I wanted to take a moment to highlight each of their performance, as they worked hard over the winter to reach their fitness goals. 

Juliane Weiss ran first in the 8km course. Despite suffering from an unfortunately timed sinus infection she braved the day and finished in 48:54. Juliane has come a long way in her run training with me over the last 18 months.  After tackling several 10km courses last summer and knocking her 10km run time down to a sub 60min PB, she was using this 8km run as a tune-up for her first ever half-marathon next month.  We’ll be cheering her on for that. 



Next up on the 5km course were Kate Ria and Alice Chow.  Kate was attempting her first ever 5km road race after spending most of the winter working hard on the treadmill.  I think we can all agree that running outside in the fresh air, surrounded by the beautiful trees of High Park was a refreshing and energizing change of environment for us all.  Despite struggling a little on the last hill of the course, Kate finished in 39:47, which was actually 1min faster than our practice run the weekend before.  Nicely done Kate!


Alice Chow starting running with me last year.  We entered her in the Toronto Waterfront 5km last October as a fun fitness test, and to our pleasant surprise, she finished a strong 6th place in her age group, not bad for her first time racing.  After a long winter of training for improved strength and speed in both the gym and the track, Alice was ready to tackle her second 5km race.  And tackle it she did!  Alice laid down a speedy 32:14 on a very hilly course, never slowing down on the last killer hill, and claimed first place in her age group!  Way to go Alice!          


I’m proud of all my runners who worked hard and continue to improve and impress me along their fitness journey.  I am looking forward to what the future holds for all of you. 

Sunday, 12 March 2017

A Disciplined Day

This particular image came to mind this morning when I woke up today - the first day of daylight savings time, meaning one less hour sleep than usual, to a temperature of -12C, (windchill of -17C), and was scheduled to lay down a 30km run according to my Boston marathon training plan.  And despite the line in my water bag freezing before I reached the 5km point in the run, I got it done.  I've heard the saying Boston Strong many times over the last year, but what do you call this type of strength?








Thursday, 9 March 2017

The Chilly Half-Marathon 2017

The annual Chilly half-marathon was held on Sunday morning, March 5th, 2017.  For those living in southern Ontario, this is a great tune up race for those training for a spring marathon. I used this as tune up race for the Toronto Marathon last spring, and I paced at 4:52/km with a finishing time of 1:42:44. 
The race takes runners through downtown Burlington starting at city hall, heading west towards to the Skyway bridge, then back east along Lakeshore Rd up to Burloak Ave, and then turns around back along Lakeshore and finishing back at city hall again.   


This year in the process of training for the Boston Marathon this April, I did this race again to work out any kinks, and to see what pace I could hold during a long run under race conditions.  Optimistically, I aimed to keep a pace of 4:45/km, with a finishing time of 1:40:00. A little faster than last year, but hey, you don’t know until you try.  I’ve been comfortable pacing a little faster on my long runs this winter (2017) than last year (2016) so I thought why not see if I could hold the faster pace?  The tune up half marathon is exactly the place where you want to test out your legs without the risk of suffering significant consequences if the race pace falls through.  

The weather was colder this year than last year, and the windchill coming off Lake Ontario definitely took a toll on the runners.  Chapped lips were another race element I had to deal with, but windchill or not, we had all come to run and so we did. 


I set out planning to hold a 4:45, but getting swept up in the race, I ended up pacing a little too fast in the start, 4:35 for the first several kilometres of the run (this is closer to my 10km pace as opposed to my half-marathon pace).  I settled into a pace of 4:45 or so by the halfway point, but I paid for the aggressive start when I started to hit the wall by the 15km point.  I knew I couldn’t hold the pace I wanted and ended up slowing to a more comfortable pace of 5:00/km for the next 5km, but I was still able to dig in with my strong finishing kick for the last 1.2km of the race (4:10-4:44/km). 

Overall, I finished the 21.1km road race in 1:42:24 (twenty seconds faster than last year), holding an average pace of 4:51/km. So technically it is a new personal best for me. Although not as big a margin as I had been hoping.  Still a PB is a PB. 

For my age group I placed 18/149 = top 12%
Out of all females I placed 113/1222 = top 9%
So that’s a pretty good showing for my age and gender placement. 


I feel pretty good about my performance at the Chilly half-marathon, and its given me insight into how my training for the Boston Marathon is coming along.  Based on this performance, I think I’m going to aim for a pace of 5:00/km in Boston, which, if I hold will give me a finishing time of 3h:30m for the 42.2km course (26.2miles). I would be very happy with that.  Just six weeks left to go before I find out!  
With a strong support crew behind me who knows what I can achieve if I stay disciplined, keep putting in those long runs and spend a little more time on my foam roller to work out those aches and pains. 



Sunday, 12 February 2017

Swim Analysis

The off season is a great time to work on fine tuning your technique for whatever sport you play.  Lately I’ve been so focussed on running and prepping for my spring marathon that I’ve had to remind myself to work on other aspects of triathlon, especially the swim.  Winter is when we spend most of the time in the pool, so this is the time and place to really work on technique. 
  
Oh yeah, did I mention I’m doing Ironman Mont Tremblant this August?  I am.  While swimming is the shortest section of the event (2.4miles/3.8km), having a strong swim will give you confidence going into the race and save your energy for the harder aspects of the event that lay ahead (the 180km bike and 42.2km run).  

I wish I could say that I was a really strong swimmer, but I’m not. I do OK in the water, but not as good as I do on the run.  I never had any formal swim training until I did my PADI DiveMaster certification, and that was more so to pass the time and distance skill testing requirements, as opposed to demonstrating perfect swimming form.  Honestly, determination, hard work, and to a certain point, fear, have all powered my swims thus far.  But with an ironman coming up I figured it was time to get a little more formal training to make sure I was moving through the water as smoothly and efficiently as possible.  

It is really hard to critically analyze oneself - so I decided to hire a swimming pro to do it for me. If I was going to do it, lets do it right. So last month I signed up for a professional swim analysis from Tommy Ferris of Ignition Fitness, which included underwater video analysis of my swim stroke and the feedback necessary to make improvements.  
I have to say I’m really glad I did.  The swim coach clearly captured images of my swim technique that I was doing well and also many other things that I needed to work on, as well as providing me feedback on how to correct my form and technique issues. 

Here are a few of the significant snapshots that I thought would be interesting to share. I like the screen shot drawings my swim coach did on the video clips, makes me feel like Football's John Madden was critiquing my moves.  

Shot 1:
A clear shot of my centre-line and how I rotate through evenly with my swim stroke.  I was actually doing this well! 



Shot 2: 
Apparently, I hold my head too high up in the water, and it creates drag.  I need to lower my chin and decrease water resistance in the process to improve movement through the water. I think this is a bad habit from my youth where I always tried to look forward to see what was ahead. 




Shot 3: 
I keep my elbows nice and high out of the water, which is excellent for swimming in open water conditions, especially when there is wind, waves and chop.  I usually feel pretty good fighting chop and this is probably why.  At least I’m doing that right! 



Shot 4:
While my elbows stay high above of the water, I tend to drop them out of proper formation when I sink below the water surface. If I kept my elbows at a 90 degree angle on the downstroke I would create more speed, less drag and flow better. 




Shot 5:
As my downstroke loses it form, my hand tends to exit the water early and too wide from my body.  I would create a more even stroke and efficient water flow around me if I kept my hand closer to my hip when exiting the water on the recovery stroke, saving energy and creating more speed.




Shot 6: 
The overall summary shot of everything I need to work on all in one doodled up screen shot. 
Keep my head down, engage the core more, keep my elbows high below the water like I've been doing above the water, don't take my hands out too early and exit next to the hip.  Other wise I'm looking good and just need to practice these new form suggestions until they become second nature.  


I've already been practicing these tips in the pool and am looking forward to comparing my swim time at the Welland Canal this June. Here's to faster swim times!! 


Tuesday, 10 January 2017

My Forrest Gump Tribute

As most of my friends and clients know, I love to run.  I run when I'm home, in my own neighbourhood, when I travel for races, and even when I travel for vacation.  Running is part of my life.



My most recent vacation took me to an amazing and scenic part of the world - the Grand Canyon and Monument Valley in the Southwestern United States.  As I was travelling through Monument Valley, the beautiful rock sculptures rising from the desert landscape reminded me of certain scenes from one of my favourite movies, Forrest Gump. In particular, the epic run scene where Forrest decides to end his 3years, 2months, 14days and 16hours long run.

If you need a little help jogging your memory, here is a YouTube video clip of that scene:  https://www.youtube.com/watch?v=pKKmzmeU5-0

Drawing on my inspiration from the scenery around me, I re-created this very run scene.  It was a little windy the day I was running down highway 163 from Utah to Arizona (a stretch of highway now affectionately nicknamed the Gump highway), but I'm sure you'll have to admit it is a funny and fitting tribute to one of the most classic run scenes of all time.  

For your enjoyment, here is my video re-enactment:  https://drive.google.com/file/d/0B5egiAmtquv0S1NGUWduamgyLTg/view

Happy trails!