Vancouver Marathon Adventure

Along the Yarra River in Melbourne

One of my LONG runs in Wales along a lit path

Because of my awesome job working with Cycling Canada, traveling and time commitment I decided that Ironman training wasn't a great goal for the year. The timing of any ironman races didn't mesh well with my schedule. Sooo, looking on the race calendar, I decided that I would train for the Vancouver marathon! I have only done 1 marathon outside of Ironman (New York!!) and I had never raced downtown this amazing city that I am fortunate enough to live in!

I enlisted the help of my friend and aspiring coach Jonathan Kisiloski and decided that I wanted to train to run 3:30, which I knew I was capable of with proper training. Starting a solid program in January gave me plenty of time to build on my existing fitness and I was excited to have a goal, some guidance, some structure and attempt something that I had to work hard at, but could do a lot of training on the road.

The training for this marathon for me was quite unique as I travelled quite a bit during this time with Cycling Canada's Track Cycling National Team, I did runs in LA on the beach, in Wales, London, Australia and even on my vaycay in Hawaii! I did my long runs each week on my own, did some hill repeats, tempo runs, speed intervals and once a week trail runs when I was in Vancouver with my friend Shelley!

The marathon day was amazing! Sun, cheering crowds, motivated runners and what looked like a super fun and scenic course made for a great setting.  I got to the start line just minutes shy of the gun going off and sending the first wave of runners (which I apparently was supposed to be in) off and running. Then I was off in the second wave, and feeling strangely calm, as I started to get my "run-on" as the 42.2K journey began.

I knew thanks to Jonathan, what to expect along the course, as he pretty much forced me to anticipate what to expect and gave me a "game plan" that I was supposed to stick to. I knew that for the most part the course was flat but with some false flats thrown in and even a HILL (gasp!).
The first 10K or so was a bit downhill, and feeling good, it was hard not to "race" some of the people passing me (mostly females), but forced myself to stick close to the pacing that we had planned, knowing that I will see some of those folks later!
At this point I saw a lot of people I knew, running in my bright green Moveo logoed T-shirt (www.moveo.ca).  I heard great comments like "is that my favourite chiropractor?" and general cheering for me! I kept my eyes out for Kev, who planned to be my biggest fan (in his super quiet, unsuspecting usual Kev demeanor), as well as Jonathan who was biking around.  This all gave me some motivation to be feeling good, steady and race ready!

The first half of the course was pretty awesome, winding through UBC, and pacific spirit park, along the residential streets of some spectacular homes. There was a hill around 10K in, that people really complained about, but I didn't think it was too awful, maybe I was just in the "zone" or the "mountain running" that I had done trail running had prepped me for it. But I was just appreciating the day in general, running along Jericho and the ocean was really cool, and here is where I started to notice some of the people I had been running with for the first half of the race. I got to chatting with a few of them and found that we all had similar goals of running 3:30, and we were all on pace, with some room to spare even! One guy had a bright yellow shirt and was running with "blue tanktop girl" and so I made sure I stuck with them as we seemed to be working well together and feeling decent crossing the halfway point at about 1:47, not a bad pace.

Then the Burrard Street Bridge hit, I searched for Kev as he had told me he hoped to make it there as one of his "encouragement" spots. Not seeing him, as he miscalculated transit and what KM the bridge was at, and thus just missed me. I was starting to feel the effects of running a marathon at this point. But it hit me like a ton of bricks! All of I sudden this was REALLY HARD!! What the?!?  I used the upcoming view of the ocean, and the anticipation of the novelty of running the seawall at this point (us New West hicks don't run downtown often!). That worked for a bit as did lots of friends and supporters that were scattered at the beaches. Then all of a sudden it got super lonely out there. The views were fantastic, but my mind wasn't on the views, it was on the fact that my legs felt like cement blocks- what the!?!  I had a plan and my body wasn't co-operating at this point, then my mind joined the pity party with my legs and I was toast! There's a corner at the far end of the seawall and you can see people running for miles ahead, including yellow shirt guy and blue tanktop girl. Frowny face.  Are you kidding me? I still have to run THAT freaking far?? 2 k in your brain is a lot different than 2 K laid out in front of you!! I had a haaard time mentally with this, and couldn't drag myself out no matter the happy thoughts of ice cream I came up with!!

I usually have this "kick" at the end, that gets me through the last few kms. I think my brain just gives up and says "whatever, just let her do it". This has happened in the knee knacker, every ironman I have done and New York Marathon (much to shelley's disgust!). But not this time.. Not happening, just hurt!  I am NEVER doing this again, how ridiculous!

Crossing the finish line in 3:34 was pretty cool to be downtown Vancouver, but more cause I got to stop running (ha!). I crushed Jonathan when I nearly had tears because I went OVER my time goal and he was pretty elated for me. I did get over the disappointment, as I know it was a good time... You betcha I will be doing it again.... Wait- didn't I say never again?? How quickly things change. I guess I LOVE that pain!

Next up: Kev and I are going to team up for the Vancouver Urban Rush Challenge  to support the Canadian Lung Society then the Tenderfoot Boogie 50K trail race from Squamish to Whistler! LOVE IT!

Fox Bats in the trees in Melbourne

Running through Stanley park on a brilliant day!

Watch out for snakes- Australia

Happy NOW that it's over!

When it got light out I could see the sheep!

Training along the Thames River in London

Happened to run straight to the TOWER BRIDGE in LONDON

Along the canals in London

TRACK CYCLING 101

As my primary role with Cycling Canada has been with the track team, I spend a LOT of time in a velodrome during training in LA, camps abroad and of course competitions. When I return to clinic, many patients like to ask about the athletes, and how we are looking as a team for the Olympics. Well Zach's ranked well in the Omnium and our Women's Team pursuit has come MILES to win a medal at World Champs.... most patients smile as the pretend to know what the heck I am talking about. So I thought I would do a little blog to explain WHAT the Track Cycling Events are in the Olympics. This is quite relevant even if you DO know about track cycling as this year in the Olympics, they have a bit of a new format so some of the events from the last Olympics in Beijing have been removed or changed a bit. There are some new events and opportunities for the women athletes and some of the longer, yet exciting events have been removed.  I will attempt to clarify some of these confusing races and make your Olympic Track Cycling viewing experience a pleasure!!! 

MEN'S & WOMEN'S OMNIUM

Zach Bell, happy after winning a Omnium silver medal at the World Championships in Melbourne 2012

The omnium is made up of 6 events and is disputed over two consecutive days. The final classification is established by adding up the finishing places in each event. The winner is the rider who has the lowest total. This event tests track cyclists versatility as there are a few endurance events but also sprint events.  Canada has two very good athletes who compete at this race, Zach Bell who won a silver medal at this years (2012) World Championships and Tara Whitten, who has been the World Champion in the Omnium twice. 

Omnium Events are: 

*Flying Lap- rolling start, 1 lap of the track

*Points Race- (w-20K, m-30K)- strategic ride where riders gather points at "bell lap" to win race

*Elimination Race- bunch race start, every two laps the last rider is eliminated, last one standing wins

*Individual Pursuit (w-3K, m-4K)- single rider on the track timed event. 

*Scratch Race- bunch race where the first rider to cross the line wins (can lap the group)

*Time Trial- (w-500M, m-kilo)- traditional sprinters events, from a standing start

Zach Bell faces opponent Ben Swift at the London World Cup who is on the opposite side of the track. 

Women's Team pursuit in Action in the London Test event, riding ever so closely!

TEAM PURSUIT

This is a true test of technique and teamwork.  Four cyclists (3 cyclists for women) line up and their success relies on how well they work together.  The rider on the front must keep the pace as high as possible but not ride so fast that they surge away from their team mates.  The cyclists must ride as close as possible to the rear wheel of the rider in front of them to gain every possible aerodynamic benefit but make sure they don’t touch wheels.  The riders swing up the track at the end of their ‘turn’ on the front leaving the next rider to set the pace.  The time is taken on the front wheel of the third rider across the line. On the women's side, we have a very competitive team that has won bronze at the world Championships in Melbourne, and also at the Olympic test event in London. GB and AUS have broken the world record at the last TWO world cup races as this will be the first time for this event for the Women in the Olympics. 

Women's Team Pursuit after their Bronze Medal at 2012 World Championships

SPRINT

The sprint is one of the oldest cycling events making its first appearance at World Championships in Chicago in 1893.  It is a classic short distance event in which usually two riders cover three laps.  Only the final 200 metres is timed and the winner is the first across the line.  Sprinters must be strong and fast but the key to success is tactics.  Sudden and dramatic changes in pace, "trackstand" attempts and "fakeouts" are typical ways to try and outwit an opponent.  Riders obtain a seeding through the qualifying 200 metre flying time trial and from then on race head to head. It's one of the most popular for track cycling fans and big names like Sir Chris Hoy from Great Britian and the German riders are sure to entertain. 

Sir Chris Hoy of GB performs a track stand while keeping an eye on his opponent on the track below him.

KEIRIN

Keirin was created in the 1940’s and is the Japanese version of the traditional sprint event.  Up to seven riders compete over 2000m.  A special motorised bike called a derny leads the field for the first 5½ laps starting at 30km/h and bringing the riders up to a speed of 50km/h (25km/h to 45km/h for women).  Cyclists manoeuvre for the best position before the derny leaves the track.  Then the battle of strength, speed and courage begins. This is the race where the most crashes are seen and is a very exciting race for spectators to watch as cyclists find the tiniest of spaces to squeeze through to beat their opponents to the line! Monique Sullivan from Calgary is Canada's rising star in the Women's Keirin, and could be competing in the Olympics to represent Canada!

This is a must watch video of the Keirin from the 2012 World Championships! 

TEAM SPRINT

The team sprint is where teams of 3 riders (2 for women) use each other to draft to have the fastest possible 2 or 3 laps around the track. A new event in the Olympics for women, this event has the riders in a staggered standing start and as they explode out of the gate and get in position for the only.  With much competition from GB, Germany, France and Russia in this race, the Canadian Team had it's share of highs and lows this season, and has been selected as the "alternate" for this year's Olympic Games. 

Men's Team Sprint starts staggered before they round the track at a blistering pace 

Chiro Props Propaganda!

I have some upcoming posts about the London Olympic Test Event experience and also my experience at Worlds, but here's an article recently written about me in the Chilliwack Times. These guys are great supporters of my clinic in Chilliwack, Optimum Sport Performance & Health Centre (www.optimumclinic.ca) and we know them well! Thanks!

http://www.chilliwacktimes.com/sports/Keeping+Olympians+tune/6445714/story.html

Run Therapy

Ready to run!

Nothing new, I know, but sometimes, I just need a great dose of the North Shore trails to shake what's been bugging me, or to release some of the stress that has somehow built up, or in this case to rid myself of the episodes of "space cadet" that have been plaguing me due to jet lag!!

January has been a month of HUGE changes, expansion at Optimum, changes at Moveo, my role with the National Cycling Team has hit an all time HIGH with the Olympic Games just around the corner. These are all BIG things! Many people ask me all the time how I do SO much... but I think without training, racing and competing, I WOULDN'T be able to do all this stuff...

It was just me... the river, the trees, the rocks, the roots and the mud (and a little bit of snow!) I spent the first little bit of the run working out any roadblocks or issues that have come up recently, figured out what my next steps and actions should be, thought of some great ideas, and then just let my mind focus on the task at hand..... how exhilarating, calming, freeing, trail running is. It's a euphoria that can't be explained. You have to focus on what you are doing so you don't wipe out, unlike road running, where you can solve all life's problems, trail running makes you truly focus in the moment... it's refreshing!

My poor FROZEN fingers!

I owe some blog posts about my experiences in London and Wales, at the Test Event for the Olympics which was ah-mazing!!! And now that my brain is no longer mush, I will get on that ASAP!!

ok! Enough already! MY JAN 2012 RESOLUTION!

So, this week was a bit of an awakening for me in respect to BLOGGING! I find myself, thinking of lots of interesting this to blog about when I am training, and I have started probably 20+ blog posts that I have never really gotten around to finishing! My inspiration to blog initially was inspired by Gretchen Rubin and "The Happiness Project" and I was really intrigued to start blogging more to record my thoughts and experiences!

I had a few experiences this week as well, that opened my eyes to the blogging experience... in conversation with patient and friend Mat Curry, he was speaking about blogging and how "nobody reads my blog anyways!" Wait I read your blog Mat, and think it is super interesting!! I had another New Patient this weekend, a recreational cyclist, who decided he was going to come and see me, vs another chiropractor because he found my blog on google, and really liked it...

So, here it is, I am proclaiming publicly on my blog that this is going to be a regular occurrence, PROMISE.

So today was a pretty long day at the track! 10 hours on my feet, treating, carrying bikes, some waiting around. Didn't get much fitter today on my quest for fitness, although carrying bikes and supplies, being on my feet and I am tired like I did a workout or two myself!

Michelle and I got to go on an adventure to the Chipachapee mall, a 10 min cab ride to a big outdoor shopping centre where we grabbed a delicious cuppicino (I don't typically drink coffee but this was delicious!) Walk around a bit, it was nice just to be somewhere different than locked up in the hotel or the track.

On the subject of groceries, grocery shopping in colombia is quite different than in Canada. There are very few recognizable brands. Foods are very different
Bread is not a common staple in colombia, and is gross, the yogurt is runny and all in liquid form, there was no cottage cheese, beans, lentils or tofu, to be found, and very few sources of protein available.

We have been eating from the buffet the athletes are served from. Unfortunately, we can't eat everything that is put out for chance of being ill. We have had this issue in the past where it's gone through the whole team. For starters, we can't drink the water. Therefore we have to be careful with what we eat- no lettuce: it's been washed with water, no watermelon- as sometimes they are injected with water to keep it fresh, none of the delicious looking fresh fruit juices they have, and careful with the rice, as it is re-warmed a number of times to serve it is mass quantities, even anything on ice. Some athletes have even used bottled water to brush their teeth. It would be awful to come all this way for a competition, and be unable to race your best, or race at all due to an unfortunate gastrointestinal situation. Better safe than sorry!

It is amazing to think of the variety and the quality of food we have in Canada, and made me grateful that I have so many choices for healthy eating.

(Oh ya- athlete update: zach started the omnium today and I'd sitting at the end of the day in 2nd place with another day tomorrow, our men's team sprint had another great race, continually improving from their previous performance and one of our new female endurance riders gained some international experience in the women's points race!)

Today was the day the racing started- so I usually have way less time- preparation treatments, recovery treatments and looooong days at the track doing part deux of my job with the National Team. Part deux entails taking care of the athletes, doing any last minute tweaks that are necessary, but also making sure they are always comfortable, water, food, ice, etc. Going up to the start line and standing by during the race- it's really quite the exciting experience!

That left a small window of time for me to fit in a workout of the day! I opted for the circuit type again, on my own this time, in my very spacious room- 2 circuits, 3 times through, 30 seconds each exercise, 10 seconds between each- trying to push myself without my workout partners, who were attending to their track jobs!

Circuit 1

-pushups

-side planks

-squat jumps

-ham bridge

-lunge stretch

Circuit 2

-plank lifts

-burpees,

-crunch obliques

-cross over lunge

-squat jumps

It was enough to get my heart rate high, get a goood sweat on and actually get my legs to shake a little bit!!

Then at the track later on- our women's team pursuit hit the qualifying rounds and finished in their top 8 showing consistency at the World Cup Level. The first 2 kilos they were on pace for breaking the world record! I am excited to see the progress these girls make before the Olympics!

Not sure what tomorrow brings as we have a fairly long day at the track, and Michelle and I are being sent on a grocery shopping adventure and then a few events on the track in the afternoon- should be exciting: men's omnium, mens team sprint and women's scratch race!