Apr 2010

April 2010 Archive

April 30, 2010

There was LOTS going on this past weekend. As always, I really hope I didn’t miss anyone. If I did, PLEASE tell me so I can make amends! Thanks and congrats to all who raced or trained this weekend! Spring has to come soon.

Coach Angie’s Athletes:

POLICE HALF MARATHON

Kent... Kent made a bet with his daughter about coming under 1:50. He had a lot on the line! In his words... “ I paced off of 4 different folks through the race, and ended up passing them all as they started to fall off. That felt good! Anyhow, about 4 min slower than 2008, but I chalk up part of that to the different course and a slower start to my training this time around. Regardless, like I said, I feel really good about the result. I will continue to build of this.”. He hit his goal, came in under the magic time, and Ella now has to pay! (I can’t remember what she has to pay... but I know he won the bet!)
Carla: I sent Carla’s race report out so this will be brief! She had a GREAT day with a 3 min HM best time! CONGRATS Carla!
Scott: In October Scott didn’t really think that running was all that fun! For him 30 min was akin to having his toe nails ripped out slowly! He has turned around, is now a “runner”... and this is how he summarized his race. “Overall, I am happy to be finished, scary how you called the time. I secretly wanted to be faster, but really speed was not my goal, the distance and experience were. So goal achieved & I have some sore legs to prove to myself I did push/work. Hey I look at this race as a respectable PR, but I also want to give myself a bar for future improvements.” Good stuff Scott!
Deb... We don’t see Deb much because of school and her schedule, but she is doing GREAT! After a bit of a blip in training and a tweak to nutritional habits, things have been going well. Her words about her day... “I had a great race. I felt strong the whole time and was really able to push myself. This is actually the first run where I felt like I actually raced. I ended up running 2:01:51 and had a big negative split. This is also a 3:00 PR for me!! I have been SO diligent with training for the last 2-3 weeks so it’s nice to the results.” CONGRATS!
Kelvin... The brilliant thing about Kelvin thus far this year is that he is very focused on process. He proved it works at the Glencoe Icebreaker 10k, and he’s done it here again! His words... “the 1:48 was good considering how "fluid" it felt (I had a 1:49:18 last year and it felt A LOT harder than this year). Again, I really focused on the moment rather than the end result. I was slipping at the end (as in mentally... started to get negative on how "hard" it was on the false flats), but overall was really happy with the "process"...” To top this off he took some time and ran with his cycle class buddy Scott! Kelvin is focusing on the Calgary Half as his goal half mary for the season. I believe that his ability to focus on how he’s running rather than the end result will mean he will continue to improve! GREAT JOB Kelvin!
Tara... Tara has been training so consistently, and you all should know by now that in my opinion, consistency trumps hit and miss big or hard training sessions any day! (She’s doing the big and hard as well.) She missed her 10k pr in the last race, but today was her day! A fast start, and she held on for a 1:20 best day on a much tougher course than her last fastest half mary! GREAT WORK Tara! She has sent me a few updates, but none that really worked to fit in here as “Tara’s words”, so you’ll have to settle for mine! A really good day Tara! Another step on the journey to Ironman Canada!
Lawrence... I have to include all of his words. I get such a smile out of Lawrence’s emails. He surprises himself, which is wonderful!
First observation even though it's only been a year since I last did this year I had forgotten the course profile already. Missed your note about the race strategy. Was chatting with Gord Clayholt at the start of the race just in front of the start line and all of a sudden I was way further up the start line than I wanted to be. As a result I went out a lot faster than I had planned, did the first 10k in about 51 minutes and 11k in about 56 minutes. With the course being slightly uphill for the last half I ran the last 10k in about 57 minutes for a total
time for the race of 1:53:43 which is about 13 minutes faster than last years race (didn't do near enough training last year and ended up walking way to much) and about three minutes faster than last years Calgary half. Some general observations,felt really
good until just after the Weaslehead hill then really started to lose focus and motivation, became a real exercise in mentally getting through the race and not stopping and/or walking. Did have to walk a couple of the shorter hills on the last part but did manage to run most
of it. Was pretty much done at the end though as I didn't have anything left for a finishing kick. To sum up, happy with the time but not with the race strategy. Well done Lawrence! This course actually cries out for a fast start! You maybe took the too literally, but regardless, you got the job done!
Tanya... Tanya had a bone to pick with this course. Last year didn’t go well, and she got redemption! In her words... “MY race yesterday went well. I ran with my water bottle so I could save time stopping. I didn’t want to get dehydrated for fear of what happened last year.( I got a migraine headache during the last km) The weasel head hill kicked my ass though and I walked, although I got to hear the bagpipes! The last 3 k was tough but kept telling myself I had a goal and wanted to hit it. ( was 1:55) So I came close!” Again, a mental victory in the last 3k WHICH by the way is mostly uphill!!! I’m glad you were able to refocus and think about the finish Tanya! NICE WORK!
Nola: Nola did a late Ironman last year, and is back at Ironman training again now for IMC. She needed a break just before this race, so she took a full week off which was good for her body, mind and soul! (I think she went to band camp with her daughter as well!) So, this race was not her best, but some big plusses were that her knee and ankle held up. In her words... “I did the best with the training that I had.” She’s ready to tackle the training moving forward!
Leslie Anne... This was her first half marathon that didn’t have a 90k bike in front of it. I’ve sent out her race poem so you know how her day went. We’ve had a debrief, and she is positive about learning from a challenging day and moving forward to the next one.
Michael.... I had a chat with Mike at Crestmont on Tuesday night. There is a difference this year for Mike in that he is choosing to “race” rather than “run” his events. Some of you might think “what’s the difference?” Well, a big part of it is accepting the discomfort that comes with a hard effort. Believe me, this is not for everyone! For Mike, it’s a choice he’s made. What did it get him? Are you ready for this!!! It got him a SMOKING FAST 5 ½ min course AND half marathon PR! WOW!!! Congrats Michael! Can’t wait to see what the next one brings!
Shannon... Shannon has been battling repeated lung infections this winter. Apparently she’s still managed to get key training days in though as she had a really strong race at the Police Half. In her words... “ I was a minute away from a PR for this race but I am happy with it - 5 minutes faster than Vegas in December which is an easier race. My race started off a little panicked because I realized I left my nutrition in car - was going to try to race to get it but didn't. First 10 km was a PR for my 10 km - 59 min - big mistake. I knew I had gone out to fast. I felt great until weaselhead. Made strategic decision to walk it. From then on I struggled. Really hit the wall at 18 km. I finished strong only for the last 500 m - but I am sure that's not what you mean by finishing strong!! I have spots rubbed raw on my body this time - have to work on that.” So, as much as this day could have been a write off, Shannon toughed it out and got it done in pretty darn good form. I’m proud of her for pulling it back to race the last 500m!!! We’ll take it Shannon!
Leana: I sent out Leana’s blog today, but suffice it to say that she took a risk, started fast, lost time in the second half BUT had an IMMENSE mental victory by NOT WALKING when she got tired! Often at races the time clock doesn’t really indicate the victories we achieve on the course. This was a day of process victories, and Leana was able to see that clearly! Nice work Leana!
Jenny... Jenny was incredibly disappointed with her race. (Her words.) She had high hopes for a strong finish to support the goal of running well at the Ottawa marathon in May. This day was not her day. When we talked post race, it was easy to identify the events that took place to cause a slower time. Lessons learned will not be lost on Jenny going forward. Pacing well by not starting too fast, dressing for the conditions, and making sure you get calories in on course are 3 reasons her day was derailed. You know Jenny... if every race was great, we wouldn’t have a reason to extend ourselves and learn. The tough ones are tough...emotionally, physically, but when you start to feel down in your marathon you will be able to reflect on this one, and make an educated and committed plan to pull yourself back up and to that finish line. We’ll get there.
Steve W... This guy is on a mission! His goals are steep, he’s spent the last year working to get there, and guess what! They are coming to him. He broke 40 min for his 10k at St. Patty’s Day, and the goal here on one of the toughest half marathon courses was to come under 1:30! A tall order. In his words... “I was happy with the time but mostly with the execution. Other than the first 4km where for some reason I paced Ken.... Now he told me before he was aiming for just under 1:30 but at 4km when we are at 16:20 I begin to wonder...So I decide to back off. Hit 10km at 42:20 so I think I held or just negative split the second half.” 1:29:38! Steve is our guy who likes to cut it to the wire! CONGRATS Steve! I love that you are as proud of how you executed as what your finish time was!
Cindy C.... Cindy is Scott’s wife. She is training on her own for the spring, then jumping back in with the team in June. She deserves honourable mention here because she is a Team Tri Life athlete even if she’s not technically training with me right now. Cindy had a rough day. (She might prefer to stay anonymous! Sorry if you do Cindy!) I talked to her at the pool the other day, and there’s no reason for the rough go around the reservoir. On this day, her body just didn’t have it. Sometimes that happens. We need to accept it, and know there will be another day. Cindy will get it back! Oh... I should mention that her “tough” day was still a 2 min course PR! That puts a bit of a happier spin on this doesn’t it!

TEXAS 70.3

Trevor... What started out as a bet ended up GREAT! Trevor did it! He completed a very early 70.3 race far away from home, and accomplished a big process goal of breaking 3 hours on the bike! I’ve sent out his race report, so I don’t need to say much except CONGRATULATION!

Delta Sprint, Vancouver

Andrew: Andrew is on his way to his second IMC! He has worked SO hard on his bike through the winter, and for a guy who can ride outdoors all year long, is REALLY seeing the benefit of the hard indoor cycling workouts that have paid off which improved cycling! He is running and swimming well on top of that, and had a really strong early season sprint triathlon in pouring rain! He’s off to run the Vancouver half marathon this weekend. Good luck Andrew!

Coach Sarah’s Athletes:

Nate: I asked Nate to give me a goal time for the race. He said 1:44, he'd be okay with, 1:36 he'd be very happy (in order to beat a friend's time) and 1:30 as a dream goal but felt this was unreasonable. Well, not so unreasonable in the end as he had a fantastic race finishing at 1:30:55 and placed 5th in his age group!! He was thrilled in the end.
Sarah: Sarah is coaching herself right now. She’s on the “train with my friends” plan, and apparently it’s really paying off for her! She had a STELLAR race and PR’d on the very touch Police Half Course!!!!! Congrats Sarah! I knew all those long runs you did with me when I was training for my marathon would pay off somewhere! (Did I say thanks for that!)

Coach Love's athletes and quick Las Vegas Xterra update

Terry – Terry had a challenging day at Police Half this year. With a crazy travel schedule I often ask her if she ever knows what city she wakes up in! Terry persevered though and crossed that finish line. Congratulations Terry for sticking with it and getting it done!

Maureen – Sometimes despite a great plan we end up not following it. And despite not following it, sometimes we get great results! Although Maureen did not execute her plan as she had intended she still managed to pull off a 10 minute PB! (Time 2:25). So she had a great learning day and a great PB! Maureen is now focused on getting ready for GWN! Look out!

Gerry – Gerry paced well the whole race until his IT band decided not to cooperate. He slowed it down so he would not risk injury for the races he has yet to come this season (ie. Oliver ½, Osooyas ½ and Ironman). He played it smart and still had a great race with a 2:17:09 across the line. Way to go Gerry!

Danielle M – Danielle had a spectacular day. She executed her race plan, pushed herself past where she thought she could and it paid off! With a 1:53 finish time, it was a PB of over 10 minutes. Danielle credits the “SUFFER” mantra over the last few km for helping her pull off such a big PB. Congrats Danielle!

Danielle J – Danielle is gearing up for a marathon in less than a month. So she asked if she could run the Police Half as a training run. So, I had her race it with no taper and guess what? Despite the lack of calories the last few km (ie. a minor bonk), Danielle was just 4 minutes off her best time ever! She is ready to go for her marathon!

Coach Love - I raced Xterra Las Vegas this weekend. I was nervous about how hard both the bike and run were and it certainly was! I had not trained for this event in any discipline as I have been so focused on my road biking. I felt I had a great swim, a good bike on a very technically challenging course (that made it very fun) despite my lack of MTB fitness, and worked hard to get the run finished as I ran into some big GI issues. I suffered through and walked/ran as my mind would not allow my body to quit! I will be heading back next year for some redemption on that course. Thanks for all the support.

Bye for now...

April 12, 2010

Hey Team Tri Life! I have had the MOST wonderful weekend receiving email after email from athletes who did SO well at their races yesterday. As always, I’m terrified I’ll forget someone. If I do, please tell me. I’m going to use some of the words written by you in this update. I hope that is OK. My thoughts are italicized.

Mount Royal Sprint Triathlon:

We had one brave athlete race this event. What a cold day and even with the challenging conditions, Deb did AMAZING! Her thoughts are below...

I had a fairly good race today - some highs and lows. Due to the cold weather, instead of going outside we went to the change rooms and dried off then continued to our bikes - the timing chip did not stop. I felt so strong for the first half of my swim, then got a weird cramp in my side so slowed down a bit. Then the lap counter said I had one lap to go so I off I went to finish it...then when I came back she was like "you were done on the last one". Oh. Anyway I was on the far end of the pool and had to walk the whole way around so by the time I got to the change room I was at 14 mins. So I don't know what my actual swim time was because forgot to look and I also swam 550m.
The bike was my favourite part of the day! I felt super strong and was passing people the whole way. Considering that the 17.5km this time last year took me 1:16:00, I am thrilled with my ride time of 44:50!!! Also, this was my first ride outside this summer and thereby my first ride with my clips. The whole way I was saying to myself "don't forget to unclip, don't forget to unclip" so on the last corner like 50m away from the dismount line I unclipped and glided in.
The run was good as well...pretty standard not bad-not great. I think I did 28:xx.
My overall time was 1:34 which would have been much faster but the swim was a stinker. I am happy with the first tri of the season though.

Glencoe Icebreaker

Coach Richelle’s Athletes....

Terry - Terry has been travelling so much that she has to remind herself what city she is in when she wakes up each morning. With not as much training as she would like due to her hectic schedule, she managed to grab a sub 1:05 10km today! As we say, IWHBIDI (It Was Hard But I Did It).
Angie Winkler - Angie has worked on keeping her HR where it needs to be on her runs, which has not always been easy. However, her determination and patience has really paid off! With over a minute and a half PB, Angie brought it home in 52:11! Congrats Angie!
Maureen - Maureen has really been working on her run lately. Today she was able to run a 1:03:48, which was over a :32 PB! Congrats Maureen! Maureen is gearing up for the Police half marathon and excited to use her new speed on that course.
Cindy - Cindy has got her run mojo back! It temporarily disappeared but, with spring arriving, it is back. Cindy ran Glencoe after a night out and a few martinis but still managed to get a PB of over 1 minute! She finished in 57:33. Nice job Cindy!
Richelle: Richelle called me on Saturday. She’d done a hard bike that day, and very little running in recent months because she loves her darn bike SO much she’s not all that motivated to run! Goals have changed to reflect her choices. So, she originally thought this was going to be around 55 min. She’s been running slower than usual on training runs. This is to be expected because she’s not running much! I even sent her off on a 6k warm up run so she could use it as prep for a half mary in May! Well, surprise surprise, our little Coach Love had a great day! Not all that far off her 10k standard, and she helped Alfred get to the finish line as an added bonus! Nice work Richelle! 49 min is a LONG way from 55!

Coach Angie’s Athletes

Alfred: “Ran with Richelle the whole way. Couldn't have done it without her. She pulled me for the last 3k. Was able to negative split which was nice. First 5k in 24:55 and second in 24:07.” Alfred... Richelle might have pushed you (THANKS RICHELLE!) but you had to make your legs run that fast! Welcome back where you belong to the sub 50 min 10k club! Some folks get there, some don’t. You got there, left for a while, and are back! I’m THRILLED! Congrats!
Mike C... “I knew I was going too fast when I had Sarah not too far in front of me, and I was mostly keeping up. I kept telling myself to slow down, to relax, I have no business running like this. But I was feeling good, so I held on. I had to stop a few seconds for water at about 6k, and got myself back in control. HR was mid-170s throughout. There were just a few times when it felt too high, mostly I was able to manage it. I didn't have much left by the end, the last mile was tough. My goals for this race: happy goal: beat my last time, dream goal: 46:00, wouldn't it be cool if... ?? I think I beat my wouldn't it be cool goal. Final time was 44:00, by my watch. I had a lot of reasons ready for a bad performance, I guess I can save those for another day. Anyway, enough rambling. A good day, an excellent result. OH MY MIKE! You didn’t just hit your dream goal, you RAN OVER IT! Now it’s time to believe that you are a runner! CONGRATS on an AMAZING day!
Steve G: Steve ran this as a test race for a sore knee. It proved that his fitness is there, but his knee needs some more work. My favourite part of Steve’s day is that he made a point of encouraging JoZ at the start line! Did I mention what a great team we have!
Sarah P-G: The days before the race Sarah was talking about how she wasn’t ready to race a 10k. I told her she could still “race it” even if the time wasn’t there. It would give us a “base line” for her current 10k fitness! Well, with Rena beside her she pulled off a 2:00 10k PR on a really tough course! I guess the 10k fitness is there, and lucky for you, you have a faster base line for 10k race pace repeats than you did before!!!! GREAT job! Oh... and I can’t forget to mention that Sarah is the winner of the coveted Bronze Medal in the women’s 30 – 39 hear old age group! She nudged her running mate and fellow TTL athlete Rena at the line to take home the metal! You might owe Rena a coffee for this one Sarah!
Kelvin: I will have more when I write my race report, but overall I was happy with how I ran the race. One of the biggest things for me was to ignore my goal time and focus on the process/present... like at kms 7 and 8 I could feel my mind slipping into a "I need x pace to get x time"... I really tried hard to concentrate instead on "I can feel my turnover slipping... need to pick up the cadence". I call this focusing on the process vs the product or end result! It paid off in spades for Kelvin and he had a minute + 10k PR! CONGRATS Kelvin! You deserved this after a really tough St. Paddy’s day... which you ran when you were sicker than a dog! A GREAT learning experience!
Tara: “My previous PB was 47:26 at the Calgary Marathon 10K race last year. However, even though this race wasn’t a PB I was still pretty happy with it (however getting more analytical as the day progresses as I think of the things I might have done differently). That being said I was “done” when I crossed the finish line and pleased with the result.” Tara was pretty nervous about this first race of the season! We have not been working specifically on 10k speed, and when you consider that this is a much tougher course than Calgary, and she was only :47 slower than her PR, I’m THRILLED for her! Not to mention she saw a NEW high HR on the bike on Tuesday, and had a KICK ARSE swim workout on Wed! Nice work Tara! (Oh… she usually has a HUGE negative split. This was a much more evenly ran race. Slightly faster the second half. AWESOME!)

Extra note from Tara... I assume that you will have heard this, but I thought your entire team did awesome. I know Leana PBd by over a minute and I also know what a crazy training week she had. JoZ seemed happy as did Sharon, Nola and most everyone I talked to!

It was great to be part of such a supportive team –the cheers along the way were very inspiring.

Trevor: “Nice PR for me at Glencoe...52:30ish..... Previous was 57:12. So almost 5 minutes. I'll take that. My leg is feeling great. No Flexor Digitorius Longus issues today. Ran it hard. Actually negative split it by about half a minute which felt good. Big thing I am starting to realize it that my body can actually do more than my mind thinks it can. I thought if I could break 55min I would have been happy today. So thrilled with 52:30.” I am SO sorry I missed this Trevor! You had an OUTSTANDING day! What a great send off for your 70.3 in Texas! This proves the fitness is there! Now go execute well and have an AMAZING day Trevor! CONGRATS and THANK YOU for letting me know I missed you. OOPS!
Maybe i ran so fast today because I had a trilife visor?
Sharon: Speedy Sharon is just getting speedier! Another 10k podium finish with a silver in the womens 30 – 39 AG! (A VERY tough AG I might add), and she was significantly faster than St. Paddy’s day only 5 weeks ago on a much tougher course! She had her “post University Track Athlete” best 10k time to boot! CONGRATS Sharon! I was also THRILLED when Leana told me that Sharon went out on the course to run Leana in the last k. Leana had a big goal time. Sharon helped her get it! Again... what a WONDERFUL team!
Rena: “I had no idea that my legs had that in them today...yesterday I didn't feel stellar.” You and Sarah are a GREAT running team Rena! You have carried me through my crazy marathon crash training, and your 10k time proves that the speed is coming! I know this is a step on the way to your marathon and it supports that the training you are doing is working! I know this isn’t your best 10k time, but I believe it is a recent best... an “old lady” best if I recall your words correctly!!!!! (Old doesn’t apply when you’re in the under 40 age group either Rena!) CONGRATS!
Leana: “ First off, my week of running was GREAT!!! I had a terrific 2 hour long run on Wednesday and my intervals on Friday went really well. Sunday's PB at Glencoe was just the icing on the cake. I lined up near the front and gave it my all just to see what I was capable of. Of course there was no negative split, but the fact that I was able to hold on and PB by a full 1:11 felt amazing. It has been awhile since I've cut that big of a chunk of time off my 10K. I couldn't have pushed as hard as I did without Sharon at the end. She's an amazing friend and teammate and I'm really grateful that she wanted to help pull me through on the final stretch of the run. Here's the race report for you:

http://cdnrunnergal.blogspot.com/2010/04/glencoe-icebreaker-10k.html” I don’t really think I can add much to this Leana! It’s your Ironman year and you are progressing in leaps and bounds! A 2 hour run, intervals and a 10k pr! I think this shows the strength of the mind in a 10k race! You should not have been able to do this. Fortunately your brain didn’t know that, and you had a GREAT race in spite of the big training week! CONGRATS!

Nola: “I thought I PR'd today - I didn't. I was off by 2 seconds! My time today was 52:05 and 2 years ago was 52:03 (I had to stop to tie a shoelace in the last 1.5 km), someone passed me in the last 50 metres and it bugs me that I couldn't keep up and pass her back (she had a personal "coach" with her). They caught up to me around 8k or so. I was staying behind them and around 200m I passed them and he tell his girl to tuck up in behind me and then yelled pass her just as we heading down into the finish. I said no you don't and oh f-ck you did and I probably finished about 2-3 seconds behind her. Pisses me off that I couldn't pull it off - but she had more kick in the end.” Nola is showing her racing stripes here! You really knocked it out in the last k to catch that girl! I’m not at all bothered that you didn’t catch her... but I am GIGANTICALLY impressed that you wanted to catch her and gave ALL YOU HAD to get it done! Competitors make us better! You more than likely would have missed your Icebreaker PR by more than 2 seconds if she hadn’t been there! GREAT job Nola! I know you’ve been struggling with that darn ankle! This was a really good dayJ P.S. the chick who passed her was in the 20 – 29 AG! A bit of an easier pill to swallow says Nola! She also ended up 5^th in her AG!
Kent: Steady Eddy Kent! This wasn’t a PR but it was where he expected it to be. I know that I talked to him on race day, and there was a story to go along with his race, but for the life of me I can’t remember. The only thing I really remember from our chat is that he was happy with his day! I’m good with that!
Ken: Ken is a man of many words. I asked him what he wants to say about it, and all I got was... “it hurt”! After a month of sandbagging... since Phil has been unable to train so maybe 2 weeks if we’re being honest, he had an outstanding second best every 10k time! Good job Ken! You deserved the pain too... running fast isn’t any easier, you just have to do it for less time!
Joanne: I think most of us know that JoZ is on a mission to have a GREAT day at Ironman Arizona. Everything she is doing now supports that journey. This race is proof that her efforts are paying off, as she had a whopping 8 min PR on this course... Yup... 8 min better than last year! She has been doing hill repeats on the treadmill, up to 4 min in length. She told me that at the bottom of the hill, she looked at her watch and said “I’ve done 4 min hills in training, I can do it here”, and up she went! For the first time in her life she passed people on the way up! What an immense accomplishment! I am SO thrilled JoZ! You are working hard... with both training, diet, and keeping your head focused and positive! It IS paying off!
Jenny: Jenny was forced to run “naked” because her Garmin died! She arrived late and didn’t get to warm up. Not a great start to the morning. Against all odds, AND the day after a 15k run, Jenny managed a :45 “ish” improvement over the St. Paddy’s Day 10k on March 6! When she saw her program, and saw she was running 15k the day before a race she didn’t know what to think. She thought I’d made a mistake. No mistake, and the fact she was able to run faster, on a harder course, without a taper, is OUTSTANDING! Nice work Jenny!

This is a HUGE update!!!! I hope you took the time to read it all, even if it took you a few days. We have been working on running, and it’s paying off! It sounded like the team had a GREAT time at brunch! Thanks to Ken and Alfred for running in to get a table! Another positive about the brunch is that the athletes I coach, and the athletes Richelle coaches got to know each other! That was SO nice!

I REALLY hope I didn’t forget anyone! If I did, PLEASE tell me! Again, CONGRATULATIONS to EVERYONE! What a GREAT weekend of racingJ

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