Warmup +Drills +Strides
12-20 X 400m @ 5k pace w/ 60 sec jog recovery (every 4th repeat hammer interval)
Cooldown
Wednesday, July 29, 2015
Summer Workout Series #3
Warmup +Drills +Strides
12-20 X 400m @ 5k pace w/ 60 sec jog recovery (every 4th repeat hammer interval)
Cooldown
Thursday, July 23, 2015
Summer Workout Series #2
Apologies for the length of the video to get to the workout you could skip to about 8 minutes or so.
1) Warmup +Drills +Strides
2) 2X2 miles w/ 3min between repetitions (First 1/3 @ HM Pace, Mid 1/3 @ 10k pace, Final 1/3 @ 5k pace) take 4-5 minute jog after this set going into the following
3) 8X200m @ 1 mile-5k pace w/ 100m recovery then 4-5 jog before
4) 2X2 miles w/ 3min between repetitions (First 1/3 @ HM Pace, Mid 1/3 @ 10k pace, Final 1/3 @ 5k pace)
5) Cooldown
Forgot to mention both 2X2 miles can be on road by track and 200s on the track.
Enjoy
Tuesday, July 14, 2015
Summer Workout Series #1
This is the first instalment of a new series of blog posts helping runners out there achieve PRs across all distances especially those in the 5k-marathon range. I will describe in detail workouts for you to complete and challenge yourself with to become a faster stronger runner. All the workouts will have a slightly different focus, and challenge you in a different way. Throughout the series, if there are any personal questions you have about what you should do, or could do to improve comment below the post I will respond to your comment within 24 hours. This is a free coaching service essentially that I am setting up, so whether you have a question about the week's workout or advice on supplemental training such as strengthening, nutrition, or gear such as footwear feel free to comment below. Hopefully these help not only to become a better runner but throughout the series I will also include information about why I'm choosing the selected workout parameters, so that in the future you know how to design a good fluid and effective workout for yourself.
Week 1
Most of these workouts are designed to be done on Wednesday since that will give you a good amount of time to recover and be at full capacity for your weekly long run on the weekend. If it cannot be completed on the Wednesday due to other life commitments Tuesday or Thursday would work as well - just don't want to go Monday right after long run or Friday or Saturday before the long run depending what day of the weekend you choose to complete the long run.
Our first workout for the series is a speed based workout with a mixture of some aerobic strength. First off you want to start with your warmup. Your warmup should be about 20 minutes of easy running. Following the warmup, perform a set a running drills. Everyone has a slightly different routine of drills but a great starter routine can be found here: https://www.youtube.com/watch?v=EhzzpZVMtl4. After the drills you want to perform about 3-5 stride repetitions. Strides are about 60m worth of accelerating up to about 85% of your top speed. So almost like a short sprint (but not quite as fast as a sprint and not long enough to get any fatiguing effect). The purpose of strides is two-fold. One, it helps just further activate our bodies physiologically, and two psychologically it helps to prime our bodies to run fast (it also helps to get any pre-race or pre-workout nerves out). After that your warmup is complete. I know right roughly 35-40 minutes of just warming up, but trust me watch any diamond league track meet, or major road race and you'll see all the elites performing similar type warmups. Pretty much the only time when I wouldn't perform such as extensive warmup is before a full marathon. With a half marathon it really depends on your level of mileage, overall ability and experience. For example before a half marathon I will perform this exact same warmup running about 5k pre-race usually out on the course to familiarize myself with my surroundings just a bit then starting the drills and strides. However for a first time half-marathoner I probably wouldn't perform such a long warmup. On to the workout.
Should have mentioned before, perform your warmup run from your house to a track nearby.
Part 1: 15-20 minute Tempo Run: A Tempo run is also called a threshold run. This is because this is run at just below your lactate threshold which for most corresponds to your 1 hour race pace. So the pace you would be able to sustain for 1 hour in a race. This pace for speedy runners is approximately half marathon pace but for others may be about 10k pace - if your a 60 minute 10k runner. The best way I've found to describe a tempo run is a pace that is comfortably hard. Your breathing is definitely accelerated but your in control and in rhythm. For me I do my tempo runs at about 3:20-3:24/km. The best source I can suggest to find your tempo run pace would be https://www.mcmillanrunning.com. Simply enter a recent race time and future goal race time and it will calculate all your training paces from easy runs, to tempo runs, cruise intervals, to speed work paces to sprint paces. The purpose of this tempo run is two-fold. One it will help boost your pace that you can sustain at lactate threshold (increase lactate threshold), and two it helps you mentally to get used to running at speed for a sustained period which is what racing obviously entails. Do this tempo run on the road nearby the track. Tracks are great for speed stuff but tempo runs are really meant to simulate racing, which unless your a track runner is done on the road.
Part 2: Ya that's right I said part 2. I never said in the introduction these workouts were meant to be easy. They are definitely made for runners with a decent base of mileage under their belts. When I refer to base, I mean at least 2-3 months of consistently running decent mileage without injury. So take about a 5 minute or so jog break in between the tempo run and part two. For part two perform 3 set of the following: 800m at 5k pace, then 200m jog active recovery, the 400m at 5k pace with 3 minutes in-between sets. So in summary form 3X(800m, 200m jog, 400m) 3 minutes between sets. This is mostly a difficult workout because the 200m rest in between the 800 and 400. By far the most important parameter of any workout is the rest between intervals. A great example is if your doing a 5k race and prior to the race you perform a workout of 5X1km at your goal 5k pace. If you say I did 5X1km at pace it doesn't really equate very much to the race if you took 5 minutes in between each interval. Because well during a race it is 5 of those intervals straight and no rest in-between. Ideally then during any workout you want the rest to be short as possible because then it will better mimic the conditions felt during the race. There are some exceptions to this but I will explain in future posts. So going back to what I was saying 200m is not a lot of time between intervals so that 400 will definitely be a challenge since your heart rate will still be quite elevated. This workout is also challenging yet extremely effective because you are working on keeping a high leg turnover and running fast, despite running on some decently fatigued legs due to the tempo run. This will help build some aerobic strength and mental toughness, and also will help your legs understand and learn how to run fast when tired which will help in the later stages of races. The 400s and 800s will also be above lactate threshold so they will help train your body with lactate clearance. One thing, which I will probably say bunches of times over the next few posts is that a very important thing to having a good workout is to really try to focus on the interval at hand. So when your flying through your 800 don't be thinking, O god I have a 400 coming up right after this. If you do that, you will subconsciously of maybe consciously slow yourself down and the workout's quality will go down with it.
So to sum things up:
1 - Warmup: 20 minute jog to track
2 - Drills
3 - 3-5 Strides
4 - 15-20 minute tempo run
5 - 5 minute jog
6 - 3X(800m @ 5k pace, 200m jog, 400 m @ 5k pace) 3 minutes between sets on on all track
7 - Cooldown 10-15 minutes
I hope you understand everything, if not comment below. Enjoy the workout, it's a tough one, but I hope your willing to take on the challenge. If completed feel free to comment below to share your feelings on the workout.
Week 1
Most of these workouts are designed to be done on Wednesday since that will give you a good amount of time to recover and be at full capacity for your weekly long run on the weekend. If it cannot be completed on the Wednesday due to other life commitments Tuesday or Thursday would work as well - just don't want to go Monday right after long run or Friday or Saturday before the long run depending what day of the weekend you choose to complete the long run.
Our first workout for the series is a speed based workout with a mixture of some aerobic strength. First off you want to start with your warmup. Your warmup should be about 20 minutes of easy running. Following the warmup, perform a set a running drills. Everyone has a slightly different routine of drills but a great starter routine can be found here: https://www.youtube.com/watch?v=EhzzpZVMtl4. After the drills you want to perform about 3-5 stride repetitions. Strides are about 60m worth of accelerating up to about 85% of your top speed. So almost like a short sprint (but not quite as fast as a sprint and not long enough to get any fatiguing effect). The purpose of strides is two-fold. One, it helps just further activate our bodies physiologically, and two psychologically it helps to prime our bodies to run fast (it also helps to get any pre-race or pre-workout nerves out). After that your warmup is complete. I know right roughly 35-40 minutes of just warming up, but trust me watch any diamond league track meet, or major road race and you'll see all the elites performing similar type warmups. Pretty much the only time when I wouldn't perform such as extensive warmup is before a full marathon. With a half marathon it really depends on your level of mileage, overall ability and experience. For example before a half marathon I will perform this exact same warmup running about 5k pre-race usually out on the course to familiarize myself with my surroundings just a bit then starting the drills and strides. However for a first time half-marathoner I probably wouldn't perform such a long warmup. On to the workout.
Should have mentioned before, perform your warmup run from your house to a track nearby.
Part 1: 15-20 minute Tempo Run: A Tempo run is also called a threshold run. This is because this is run at just below your lactate threshold which for most corresponds to your 1 hour race pace. So the pace you would be able to sustain for 1 hour in a race. This pace for speedy runners is approximately half marathon pace but for others may be about 10k pace - if your a 60 minute 10k runner. The best way I've found to describe a tempo run is a pace that is comfortably hard. Your breathing is definitely accelerated but your in control and in rhythm. For me I do my tempo runs at about 3:20-3:24/km. The best source I can suggest to find your tempo run pace would be https://www.mcmillanrunning.com. Simply enter a recent race time and future goal race time and it will calculate all your training paces from easy runs, to tempo runs, cruise intervals, to speed work paces to sprint paces. The purpose of this tempo run is two-fold. One it will help boost your pace that you can sustain at lactate threshold (increase lactate threshold), and two it helps you mentally to get used to running at speed for a sustained period which is what racing obviously entails. Do this tempo run on the road nearby the track. Tracks are great for speed stuff but tempo runs are really meant to simulate racing, which unless your a track runner is done on the road.
Part 2: Ya that's right I said part 2. I never said in the introduction these workouts were meant to be easy. They are definitely made for runners with a decent base of mileage under their belts. When I refer to base, I mean at least 2-3 months of consistently running decent mileage without injury. So take about a 5 minute or so jog break in between the tempo run and part two. For part two perform 3 set of the following: 800m at 5k pace, then 200m jog active recovery, the 400m at 5k pace with 3 minutes in-between sets. So in summary form 3X(800m, 200m jog, 400m) 3 minutes between sets. This is mostly a difficult workout because the 200m rest in between the 800 and 400. By far the most important parameter of any workout is the rest between intervals. A great example is if your doing a 5k race and prior to the race you perform a workout of 5X1km at your goal 5k pace. If you say I did 5X1km at pace it doesn't really equate very much to the race if you took 5 minutes in between each interval. Because well during a race it is 5 of those intervals straight and no rest in-between. Ideally then during any workout you want the rest to be short as possible because then it will better mimic the conditions felt during the race. There are some exceptions to this but I will explain in future posts. So going back to what I was saying 200m is not a lot of time between intervals so that 400 will definitely be a challenge since your heart rate will still be quite elevated. This workout is also challenging yet extremely effective because you are working on keeping a high leg turnover and running fast, despite running on some decently fatigued legs due to the tempo run. This will help build some aerobic strength and mental toughness, and also will help your legs understand and learn how to run fast when tired which will help in the later stages of races. The 400s and 800s will also be above lactate threshold so they will help train your body with lactate clearance. One thing, which I will probably say bunches of times over the next few posts is that a very important thing to having a good workout is to really try to focus on the interval at hand. So when your flying through your 800 don't be thinking, O god I have a 400 coming up right after this. If you do that, you will subconsciously of maybe consciously slow yourself down and the workout's quality will go down with it.
So to sum things up:
1 - Warmup: 20 minute jog to track
2 - Drills
3 - 3-5 Strides
4 - 15-20 minute tempo run
5 - 5 minute jog
6 - 3X(800m @ 5k pace, 200m jog, 400 m @ 5k pace) 3 minutes between sets on on all track
7 - Cooldown 10-15 minutes
I hope you understand everything, if not comment below. Enjoy the workout, it's a tough one, but I hope your willing to take on the challenge. If completed feel free to comment below to share your feelings on the workout.
Friday, June 19, 2015
Post Race and What's Next
I didn't update you all on the race in Barrie from June 7th since I was waiting for the race photos to be posted.
The Recap
Gear: Skechers GoMed Speed 3 Shoes Boston Marathon Edition, Skechers Race Singlet and Skechers 2inch Racing Split Shorts
Pre Race: Arrived to the race in good time with a lot of uncertainty and nervousness. I knew that I would give it my best, but I had not yet tested the hip on any sort of hill at race pace (the Barrie course is very hilly for the first half), let alone for 21.1 km. I had an overwhelming feeling of under-preparedness due to a lack of race specific run workouts leading into the race. Looking back on my May 2014 training logs and into June until my PB 1:11:03 at Barrie last year, as you remember I was having the time of my life running consistently 200 km a week at 7000-10000 ft above sea level in Park City. During that time I logged 15 hard run workouts ranging from three 12 k tempo runs, a 1-2-3-2-1km X2 fartlek style run, 5X broken 1500, 4X3.2k, 8X1km, 25X400m, and some others that I won't divulge because they are my secret mix of interval workouts that I came up with myself to put a major hurt on the physiological systems that I don't won't any competitors who may be reading to know about (I actually really enjoy developing workouts and literally spend hours going over how to design a set of intervals try to force a certain adaptation. It's the reason why I would absolutely love to coach a cross country team one day.) But anyways back to the race. In contrast to last year, where I felt like I could run the legs off anyone in the province, this year I had done all of two workouts. Now you might say o so you did do some workouts heading into the race, I thought you didn't do any. Well let me say, those weren't really what I would consider: a) half marathon specific type workouts, and b) the resulting pace and feel of those two was less than inspiring. I had done one 6X1mile workout - my first workout back from injury the Monday before the race and then a 30 minute tempo run on Wednesday just 4 days before the race. Despite those both being a bit slower
than half marathon pace, it felt like I was sprinting, and during the mile repeats my heart rate was holding at 182-185, which most likely is not sustainable for 21.1k. So overall I was quite nervous. I went for 20 minute jog before the race, did my drills for 15, then tried to get some idea of where in the heck this course route was heading, then lined up, and was off. (You can click on photos to see full-size with full-resolution).
Race: Felt decent to start, first kilometre I always consider a freebie and really wasn't worried about the hip at this point since there's usually so much adrenaline pumping that it would take a heck of a lot to put a person down. Went through 1k in 3:10, and got into my rhythm at about 3k. For 1st and 2nd km my stride length was 1.60 meters and 1.55m, with cadence of 198 steps per minute and 194 per minute respectively. At 3k, from my garmin data you can see what I mean by getting into rhythm since my cadence dropped 193 spm and 1.51m stride and stayed that way for the next 6k with the stride length changing by no more than 1 cm and stride rate changing by no more than 1 step per minute plus or minus. Just kept repeating two mantras in my head the whole way, "Smoothly cruising," and "What else would you rather be doing," (which I've started to repeat through most of my training runs and bikes when I'm struggling to stay focused or hurting). Rolled through 5k mark in 16:48. In that first 5k keeping with the Barrie half marathon tradition, took a wrong turn and had take a u-turn to get back on course. According to my garmin data (which is incredibly accurate to the point it can see if I'm running in the shoulder or on the sidewalk), this fiasco cost me 28 seconds. But got back on course and angrily pushed the pace for a minute or so to try to get back onto pace. Now when I say on pace, really for this race I had no burning desire to force myself to run a specific pace, just wanted to keep it smooth and cruise at whatever pace I felt was comfortably hard.
At 9k mark I got a wind of energy, and figured this was the time to try to capitalize so I made a pact with myself to push the pace a bit until about 13k mark. Just figured in my head that would mean roughly a 13 minute or so effort, and that 13 minutes of hard hard running would be doable with the current hip situation - since I had managed to get up the hills with not too too much of an issue, and it could pay dividends in the end. So reeled off a 3:18, 3:19, 3:20, 3:22 km, and on 13 going into 14 k while I was pleased with how that went, entering now the back half of the race which is on a loose gravel path I was starting to hurt, not in my hip but overall fatigue was seeping in, probably due a combo of a lack of mileage at race pace heading into the race and now being back into the wind. Pace went from 3:25 to 3:31 all the way to marathon pace for a split at 3:40. That pissed me right off so tried to re-focus, re-group and get back down to business. The race was in the bag at this point, up by about a mile from second place, and even though my soul intention of this race was to just win for the third straight year, I'm not the type of person to settle for just the win. I wanted to prove to myself that despite no big mileage or workouts heading into the race, I was still in great shape aerobically speaking from all my cycling and swimming and strength work, and therefore could still run a decent time. So I buckled down and really tried to start churning the legs. Went from 1.44m stride at 189 spm to 1.53m stride at 191. Hit the 20k mark in 1:09 and gave it everything that was left (there wasn't much at this point - especially with not taking an ounce of water or gel throughout the race - been a year since my last half so just didn't really think about it), put down a 3:05 km and finished 1:12:05 (without the 28 second wrong turn would be 1:11:37) winning by 6 minutes over 2nd place, and completing the three-peat. I think it is pretty darn good to be only 34 seconds slower than last year, despite the huge discrepancy in run-specifc training between the two years. And hey, 4 races this year 3 wins, let's keep it rolling until the Canadian XC Championships in November.
Post-Race
First of all, thankyou Skechers Performance Division for giving me all the gear I need to be successful this season. The Go Meb's are pretty awesome. They are super comfortable for a racing flat, and fit my feet quite well. Light and fast, plus they just look cool when looking down at my feet.
The day after the race I was in quite a bit of pain all around, especially in my back. And the back issue has now lasted 2 weeks - it's the same issue in my left lower back that I had in February. But it's not going to stop me. Wednesday night headed over after my final exams to Stratford for a 10k race. I was intending on this being a tempo run to see how the back was doing and was going to just run at half-marathon pace and keep it smooth. But found out just prior to the race that despite a very short stretch at the beginning and end of the race being on road about 7k was on an incredibly hilly, and some parts muddy trail with twists and turns, roots, etc. So nice easy tempo where I was intending on running about 34 minutes (again just a cruise effort just to test if my back could handle another race this coming weekend), became a hard hard effort. Talking to the course designer before the race, it was funny how proud he was of how difficult he had made it, I chuckled through gritted teeth. But anyways, ran 34:00 just as I was intending, but a solid 34 minutes of effort for a new course record, and 4 minute win. Eye-opening in some respect to see that wow cross country running is dang tough - I wish I wore my heart rate monitor because after cresting one of the biggest hills (which was also high grass covered) my heart rate must have been over 200. I literally felt my heart thumping against the wall of chest and was just gasping for air when I got to the top. But with that, although my back was in some serious pain during my cool down, it wasn't unbearable today so most likely heading to Burlington on the weekend for a 10 miler. It's not 100% at this point but the main race that I'm 99% intending on doing and everything for the next month will be building towards in the Humana Chicago Half Marathon on July 19 where I will look to run under 1:10 and maybe finish top 12 - Kenyans and some of the big guns come out to this one. So until next time, remember the line as your grinding away the miles, "What else would you rather be doing."
The Recap
Gear: Skechers GoMed Speed 3 Shoes Boston Marathon Edition, Skechers Race Singlet and Skechers 2inch Racing Split Shorts
Pre Race: Arrived to the race in good time with a lot of uncertainty and nervousness. I knew that I would give it my best, but I had not yet tested the hip on any sort of hill at race pace (the Barrie course is very hilly for the first half), let alone for 21.1 km. I had an overwhelming feeling of under-preparedness due to a lack of race specific run workouts leading into the race. Looking back on my May 2014 training logs and into June until my PB 1:11:03 at Barrie last year, as you remember I was having the time of my life running consistently 200 km a week at 7000-10000 ft above sea level in Park City. During that time I logged 15 hard run workouts ranging from three 12 k tempo runs, a 1-2-3-2-1km X2 fartlek style run, 5X broken 1500, 4X3.2k, 8X1km, 25X400m, and some others that I won't divulge because they are my secret mix of interval workouts that I came up with myself to put a major hurt on the physiological systems that I don't won't any competitors who may be reading to know about (I actually really enjoy developing workouts and literally spend hours going over how to design a set of intervals try to force a certain adaptation. It's the reason why I would absolutely love to coach a cross country team one day.) But anyways back to the race. In contrast to last year, where I felt like I could run the legs off anyone in the province, this year I had done all of two workouts. Now you might say o so you did do some workouts heading into the race, I thought you didn't do any. Well let me say, those weren't really what I would consider: a) half marathon specific type workouts, and b) the resulting pace and feel of those two was less than inspiring. I had done one 6X1mile workout - my first workout back from injury the Monday before the race and then a 30 minute tempo run on Wednesday just 4 days before the race. Despite those both being a bit slower
Race: Felt decent to start, first kilometre I always consider a freebie and really wasn't worried about the hip at this point since there's usually so much adrenaline pumping that it would take a heck of a lot to put a person down. Went through 1k in 3:10, and got into my rhythm at about 3k. For 1st and 2nd km my stride length was 1.60 meters and 1.55m, with cadence of 198 steps per minute and 194 per minute respectively. At 3k, from my garmin data you can see what I mean by getting into rhythm since my cadence dropped 193 spm and 1.51m stride and stayed that way for the next 6k with the stride length changing by no more than 1 cm and stride rate changing by no more than 1 step per minute plus or minus. Just kept repeating two mantras in my head the whole way, "Smoothly cruising," and "What else would you rather be doing," (which I've started to repeat through most of my training runs and bikes when I'm struggling to stay focused or hurting). Rolled through 5k mark in 16:48. In that first 5k keeping with the Barrie half marathon tradition, took a wrong turn and had take a u-turn to get back on course. According to my garmin data (which is incredibly accurate to the point it can see if I'm running in the shoulder or on the sidewalk), this fiasco cost me 28 seconds. But got back on course and angrily pushed the pace for a minute or so to try to get back onto pace. Now when I say on pace, really for this race I had no burning desire to force myself to run a specific pace, just wanted to keep it smooth and cruise at whatever pace I felt was comfortably hard.
At 9k mark I got a wind of energy, and figured this was the time to try to capitalize so I made a pact with myself to push the pace a bit until about 13k mark. Just figured in my head that would mean roughly a 13 minute or so effort, and that 13 minutes of hard hard running would be doable with the current hip situation - since I had managed to get up the hills with not too too much of an issue, and it could pay dividends in the end. So reeled off a 3:18, 3:19, 3:20, 3:22 km, and on 13 going into 14 k while I was pleased with how that went, entering now the back half of the race which is on a loose gravel path I was starting to hurt, not in my hip but overall fatigue was seeping in, probably due a combo of a lack of mileage at race pace heading into the race and now being back into the wind. Pace went from 3:25 to 3:31 all the way to marathon pace for a split at 3:40. That pissed me right off so tried to re-focus, re-group and get back down to business. The race was in the bag at this point, up by about a mile from second place, and even though my soul intention of this race was to just win for the third straight year, I'm not the type of person to settle for just the win. I wanted to prove to myself that despite no big mileage or workouts heading into the race, I was still in great shape aerobically speaking from all my cycling and swimming and strength work, and therefore could still run a decent time. So I buckled down and really tried to start churning the legs. Went from 1.44m stride at 189 spm to 1.53m stride at 191. Hit the 20k mark in 1:09 and gave it everything that was left (there wasn't much at this point - especially with not taking an ounce of water or gel throughout the race - been a year since my last half so just didn't really think about it), put down a 3:05 km and finished 1:12:05 (without the 28 second wrong turn would be 1:11:37) winning by 6 minutes over 2nd place, and completing the three-peat. I think it is pretty darn good to be only 34 seconds slower than last year, despite the huge discrepancy in run-specifc training between the two years. And hey, 4 races this year 3 wins, let's keep it rolling until the Canadian XC Championships in November.
Post-Race
First of all, thankyou Skechers Performance Division for giving me all the gear I need to be successful this season. The Go Meb's are pretty awesome. They are super comfortable for a racing flat, and fit my feet quite well. Light and fast, plus they just look cool when looking down at my feet.
The day after the race I was in quite a bit of pain all around, especially in my back. And the back issue has now lasted 2 weeks - it's the same issue in my left lower back that I had in February. But it's not going to stop me. Wednesday night headed over after my final exams to Stratford for a 10k race. I was intending on this being a tempo run to see how the back was doing and was going to just run at half-marathon pace and keep it smooth. But found out just prior to the race that despite a very short stretch at the beginning and end of the race being on road about 7k was on an incredibly hilly, and some parts muddy trail with twists and turns, roots, etc. So nice easy tempo where I was intending on running about 34 minutes (again just a cruise effort just to test if my back could handle another race this coming weekend), became a hard hard effort. Talking to the course designer before the race, it was funny how proud he was of how difficult he had made it, I chuckled through gritted teeth. But anyways, ran 34:00 just as I was intending, but a solid 34 minutes of effort for a new course record, and 4 minute win. Eye-opening in some respect to see that wow cross country running is dang tough - I wish I wore my heart rate monitor because after cresting one of the biggest hills (which was also high grass covered) my heart rate must have been over 200. I literally felt my heart thumping against the wall of chest and was just gasping for air when I got to the top. But with that, although my back was in some serious pain during my cool down, it wasn't unbearable today so most likely heading to Burlington on the weekend for a 10 miler. It's not 100% at this point but the main race that I'm 99% intending on doing and everything for the next month will be building towards in the Humana Chicago Half Marathon on July 19 where I will look to run under 1:10 and maybe finish top 12 - Kenyans and some of the big guns come out to this one. So until next time, remember the line as your grinding away the miles, "What else would you rather be doing."
Friday, June 5, 2015
Barrie Half Marathon
No no the blog isn't dead, there have just been so many things going on lately that I haven't had a minute to sit and update you all on the current state of affairs. Let me start by just giving a quick recap on what I've been up to the last couple months, and where I plan to go from here. If you don't remember after Around the Bay, for the second year in a row, I got injured. What's new right. This one though really came out of the blue. With previous injuries, I've usually been able to see them coming for a while, or really just ran through injuries until the point where I can't physically make a stride then take time off. This one was had a real quick progression from feeling something a little weird, a tight kind of feeling in my right hip after the race, then two days later could barely walk. Was forced to take an entire 28 days completely off running to rehab the injury, which was most likely according to both my own judgement and my clinical instructor (a top physiotherapist in Ontario) that I had a tear in a couple muscles in my hip. One of those muscles (tensor fascia latae) is a critical stabilizer to the whole hip, and proper functioning of the knee hinges on it, the other was most likely pectinues (a hip flexor, internal rotator of the hip, adductor, as well as critical for pelvic stability). Don't ask me how I managed this, cause I have no clue. But anyways, by no means did this mean I couldn't still train. Biking didn't seem to hurt the leg, and I captured my love of cycling once again. I bike over 300k per week for the first 3 weeks, then just under 500k (488km) the fourth week. Also swam a shade under 30k per week during that time period. Starting to love training like a triathlete so much I got inspired and bought a true time trial bike. Her name is Elektra. This Cervelo P2 is a lightning fast spitfire on the tarmac, waiting patiently to be unleashed on the triathlon scene.
But before then there are other matters that must be settled. In May, I made my comeback. It was a really slow start but the hip started to progress one run at a time. In the month I ran 425k, biked 1600k, and swam 80k, plus did 20 hours of strength training. One solid month. For the majority of the month, I thought that the Barrie Half Marathon was June 20, and figured I would be able to get ready in time to put fourth a decent effort to try to win for the third straight year. However, I found out not too long ago that the race was actually June 7, and this put a lot of pressure on me to rush the hip pretty substantially, and had to do a couple workouts to see where I was at. Last Monday (May 25) did my first workout in over 2 months, tried and true mile repeats. Starting with 4 of them trying to just feel it out and let the pace come to me. I went about as good as it could have. The pace wasn't staggering, but it was decent, only problem was that it was just at half marathon pace, and it felt real fast, almost like I was sprinting. That Thursday, I tried a tempo run and same thing, the hip wasn't too bad, just felt a lot harder than the pace would indicate. I've probably pushed way too hard to get back, since about 4 weeks ago I started feeling a couple bumps in the hip just medial and inferior to the ASIS (the bone you can palpate at the front of your hip). Well they went from being able to feel a couple slight bumps and thinking that it was just inflammation in the area that collected in the lymph nodes (a big network of them at that part of the hip), to being able to feel 4 distinct perfectly round and freely moveable nodules. Just like last fall this is probably a good indication that I got more calcific tendinitis due to poor repairing of the muscle tear. But I can run, it hurts like the dickens for about the first 15-20 minutes of every run, then feels progressively better. However, it definitely has affected my stride on that side. During the weight bearing portion on the right leg it hurts the most, and I'm thinking its just those little calcium buggers basically getting squished and impinged on the muscle. To compensate, and this was especially evident early in my comeback based on both the wear patterns on my shoes and the auditory feedback I was getting on ground-contact, my left foot is striking the ground much harder than my right and the last 2 weeks I've been getting some oo too familiar pain on the medial border of that "someday will be graphite" tibia. Well you might say, this really sounds like a pretty bad cycle that I'm getting into now, but Monday did 7X1 miles and it actually was solid. Not solid given my status, but solid in that if I did that last year I would have been somewhat content with the effort. Then Wednesday did a 9k tempo at projected half marathon pace, and again it went pretty well. I mean still not 100% but its run-able and decided to give it a go for this Sunday. Why you ask. I wouldn't be able to live with myself if me the two-time back-to-back champion didn't at least try to defend my title. If at 6k, where there is a steep hill which is giving me some nightmares right now and making me real nervous, there is a good amount of pain in the hip, I'm calling it there, and I'll know that I tried. I say that now, but this time I'm going to try my best to stick to the plan. For me, I know even if I feel some real pain in the hip, I'm not the type of person to pull off and sulk on the side of the road. Normally, I will push myself to keep going until I can't physically lift my foot off the ground, but I will try to constantly remind myself during the race that the future in more important, and while this race seems like the be all and end all right now it's not. However, based on this weeks two workouts, I can give it a decent effort. This race will definitely be about aerobic strength and nothing else because really with only 2 real workouts under my belt going into the race, I'm relying about 100% of my aerobic fitness that I have build up not only the last few months, but for last 5 years in change of training. The tempo run was a good start knowing at least that I could go 9k at race effort, but let me tell you thinking that there is 12k to go after that is scaring the hell out of me. I was pretty tuckered out after that, and going into the race with less mileage and less workout time that ever is intimidating. What I do have going for me is knowing that if I can push myself for 5 hours straight on every Sat and Sun for the last 6 weeks or so, pushing till I've bonked completely numerous times, or a few Sunday's ago yacking right on the lawn after, I can push myself for 70 something minutes. It will not be a PB, and whether I win or not I will be proud of myself for trying my best. So wish me luck that the hip holds up, and allows me to be able to grind through 13.1 miles and finish.
But before then there are other matters that must be settled. In May, I made my comeback. It was a really slow start but the hip started to progress one run at a time. In the month I ran 425k, biked 1600k, and swam 80k, plus did 20 hours of strength training. One solid month. For the majority of the month, I thought that the Barrie Half Marathon was June 20, and figured I would be able to get ready in time to put fourth a decent effort to try to win for the third straight year. However, I found out not too long ago that the race was actually June 7, and this put a lot of pressure on me to rush the hip pretty substantially, and had to do a couple workouts to see where I was at. Last Monday (May 25) did my first workout in over 2 months, tried and true mile repeats. Starting with 4 of them trying to just feel it out and let the pace come to me. I went about as good as it could have. The pace wasn't staggering, but it was decent, only problem was that it was just at half marathon pace, and it felt real fast, almost like I was sprinting. That Thursday, I tried a tempo run and same thing, the hip wasn't too bad, just felt a lot harder than the pace would indicate. I've probably pushed way too hard to get back, since about 4 weeks ago I started feeling a couple bumps in the hip just medial and inferior to the ASIS (the bone you can palpate at the front of your hip). Well they went from being able to feel a couple slight bumps and thinking that it was just inflammation in the area that collected in the lymph nodes (a big network of them at that part of the hip), to being able to feel 4 distinct perfectly round and freely moveable nodules. Just like last fall this is probably a good indication that I got more calcific tendinitis due to poor repairing of the muscle tear. But I can run, it hurts like the dickens for about the first 15-20 minutes of every run, then feels progressively better. However, it definitely has affected my stride on that side. During the weight bearing portion on the right leg it hurts the most, and I'm thinking its just those little calcium buggers basically getting squished and impinged on the muscle. To compensate, and this was especially evident early in my comeback based on both the wear patterns on my shoes and the auditory feedback I was getting on ground-contact, my left foot is striking the ground much harder than my right and the last 2 weeks I've been getting some oo too familiar pain on the medial border of that "someday will be graphite" tibia. Well you might say, this really sounds like a pretty bad cycle that I'm getting into now, but Monday did 7X1 miles and it actually was solid. Not solid given my status, but solid in that if I did that last year I would have been somewhat content with the effort. Then Wednesday did a 9k tempo at projected half marathon pace, and again it went pretty well. I mean still not 100% but its run-able and decided to give it a go for this Sunday. Why you ask. I wouldn't be able to live with myself if me the two-time back-to-back champion didn't at least try to defend my title. If at 6k, where there is a steep hill which is giving me some nightmares right now and making me real nervous, there is a good amount of pain in the hip, I'm calling it there, and I'll know that I tried. I say that now, but this time I'm going to try my best to stick to the plan. For me, I know even if I feel some real pain in the hip, I'm not the type of person to pull off and sulk on the side of the road. Normally, I will push myself to keep going until I can't physically lift my foot off the ground, but I will try to constantly remind myself during the race that the future in more important, and while this race seems like the be all and end all right now it's not. However, based on this weeks two workouts, I can give it a decent effort. This race will definitely be about aerobic strength and nothing else because really with only 2 real workouts under my belt going into the race, I'm relying about 100% of my aerobic fitness that I have build up not only the last few months, but for last 5 years in change of training. The tempo run was a good start knowing at least that I could go 9k at race effort, but let me tell you thinking that there is 12k to go after that is scaring the hell out of me. I was pretty tuckered out after that, and going into the race with less mileage and less workout time that ever is intimidating. What I do have going for me is knowing that if I can push myself for 5 hours straight on every Sat and Sun for the last 6 weeks or so, pushing till I've bonked completely numerous times, or a few Sunday's ago yacking right on the lawn after, I can push myself for 70 something minutes. It will not be a PB, and whether I win or not I will be proud of myself for trying my best. So wish me luck that the hip holds up, and allows me to be able to grind through 13.1 miles and finish.
Tuesday, March 31, 2015
Race Report: Bay 5km
Maybe it is possible to sometimes hype yourself up so much to do something that you actually dig yourself into a hole by making that accomplishment seam like some mythical far fetched goal. Well that was basically my Sunday wrapped up in a poorly worded statement. I think I made sub 15 seem so glorious in my mind, that I actually somehow psyched myself out. I can't tell you how many things went wrong in this race since it literally seemed doomed from the get-go. I figured sub 15 was possible given my strong showing in workouts leading into the race. Two weeks ago I did 5X1km in 2:58/km avg, with only 90 second rest. Couple days before that was 25X200 in 33ish 2:45/km after a 5k tempo with a very short rest, did 12X400 at pace after a 5k tempo, 6X800 at pace and under, and then 8X600 in 2:55/km avg the wednesday before the race which was especially motivating since for some reason I just hate 600s, no problem with 400s or 800s, but 600s seem to beat me up from the inside out and doing them successfully for really the first time ever the wednesday before the race gave me a whirlwind of confidence. While all these hard workouts among others (like a 10k tempo in mid 33) were in the bank arriving in Hamilton Sunday morning, for the first time in months my mind started thinking about something else than the clock, and that was the weather. It was cold, and incredibly windy with wind gusting close to 50km/hr. I figured I would need to hammer the back half of the race where I would at least have help from the wind, but was incredibly nervous for the first half were it would be uphill York Blvd's hill and into the wind. One thing I will say is that despite competition being better at big races, I'm really not a big fan of them. Just like how I don't like downtown Toronto, or downtown Hamilton for that matter, I don't like the chaos that surrounds the start line of big races. Unlike small races where I can warmup in peace and quite and think about nothing but my game plan, rehearsing over and over in my mind the feelings I will encounter while out on course, and my plan of action for various course segments, then toss my warmups aside seconds before the gun, in big races people are walking across right in front of me while I'm warming up, and you usually need to start lining up and tossing your warmups well before the gun because it is difficult to connect with whomever is holding your stuff moments before the race. This race was no different, not saying that I didn't warmup well or anything but standing at the start line for 8 minutes without moving right before the gun since the race for some reason started late didn't help. After the delay the gun sounded and we were off, and within about 5 seconds my mind was once again wandering. Pressed start on my watch but nothing happened, pressed start again and again and still nothing. No joke the first 30 seconds or so of the race I had my head down looking at my watch, running fast still, but not really paying attention to what was around me or going on. Once I finally got the watch to start the four leaders were up well in front of me pushing the early pace, and I knew not even a quarter mile into the race that I was in trouble. The leaders were probably a good 10 seconds ahead if not more, and around me a group of 6 guys was forming and now we were turning onto York heading right into the stiff wind and uphill. I had two choices, get stuck in behind this group and draft my way up the hill and then try to close hard in the second half or try to bridge the gap between the two groups on my own into the wind and uphill. I decided to stay with the second group but quickly realized this was the wrong decision. Not entirely sure how fast the first kilometre was since my watch was started late, but based on where my watch beeped obviously after the actual 1km mark it was probably in the 3:07 range (my watch said 3:08 but it had missed the first few hundred meters which are usually quite fast). I felt like I was jogging with this group and initially had thought wow I must be feeling really good right now since the pace felt really comfortable, but instead it was actually because we were going very slow. I had to leave this group and surge up to one straggler who had fallen off the lead pack. I got him relatively quickly, and soon realize he was also going quite slow. I said out loud to him at this point, "Let's work together here to catch the leader well ahead by now," but obviously he didn't really know what that meant. I intended on him tucking in behind me for a bit to shield from the wind and draft while I push the pace hard, then he could come in front of me well I take a rest bite in behind him. Instead though he stayed on my right shoulder, and I started getting annoyed since this wasn't helping anyone. Suffice to say my mind was wandering and not even thinking about sub 15 anymore. Honestly, I just lost my focus right from the gun and the watch fiasco and struggled to regain my focus. I had built this race and going sub 15 up and this epic thing and yet it went by so quickly. Before I knew it had 1 km to go, and was wishing I could take a mulligan on this one. I tried going hard that last kilometres but still just like the rest of the race despite my body feeling fine, and feeling like jogging, I couldn't seem to get out of fourth gear. Don't know what it was, maybe I was just so demoralized by the first kilometre since I knew for sub 15 it would take a near perfectly executed race. Anyways strolled across the line in 15:46, about 50 seconds off my predicted time, in fact slower than the 10k pace that I was intending on going for the Yonge St. 10k April 19th. Wasn't even out of breathe at the end, just incredibly disappointed and confused at what had just happened. How could I run so slow, with my body feeling so good - for the time being at least.
I say for the time being since after the race during my cool down, where I spend the majority of the time angrily talking to myself, I felt some tightness in my right hip (in the fall it was my left hip). I thought it was probably just some usual post-race soreness, and brushed it aside. Drove back to Thornhill in silence, angry, and then even more angry when I realized halfway back that I had in fact won the 20-24 age group, and would've won a prize. Now even though I didn't feel like I deserved a prize, I still thought well if someone gave me some gift card and some apparel or something it might make me feel a little better. I was so upset when I got back I wanted to do a workout, since I really didn't feel the race took a lot out of me, and it's what I've been doing for the last year or so after shorter races. But three intervals in that tightness/pain/cramping feeling returned to my right hip, and cut the workout short. Jogged back home, ice bathed and thought that was the end of it. Monday the hip was sore in the morning, but throughout the day it felt better and better, and by 6 when I started my run it was fine. The first little bit of the run it felt sore, but nothing crazy. Halfway in it started feeling marginally better but then the last 6-7k was agonizingly painful, and had to stop a couple times to stretch it which didn't seem to help. That night it was brutally painful to palpation, and on stretch, and then in the morning the familiar feeling that I had experienced in the fall was back. I was struggling to weight bear on the right leg, and couldn't go up the stairs leading with my right. So taking the day off running, and thoughts of the fall's injury are flooding through my mind. Is this going to be another 3.5 month injury like the last one. Originally I was even planning and about to sign up on Sunday for the Jordan 5km to give sub 15 another go, but now my mind is thinking will I even be running the Yonge St 10, or the Scotiabank Ottawa Half Marathon. I cannot afford another injury, and really it was only in March that I finally stopped feeling the discomfort in my left hip. So even though I was running in December, it was really like 6 months before I think I completely healed. Feel's like Deja vu after last year Around the Bay had me on the sideline and unable to compete in the spring race I had signed up and paid for.
I say for the time being since after the race during my cool down, where I spend the majority of the time angrily talking to myself, I felt some tightness in my right hip (in the fall it was my left hip). I thought it was probably just some usual post-race soreness, and brushed it aside. Drove back to Thornhill in silence, angry, and then even more angry when I realized halfway back that I had in fact won the 20-24 age group, and would've won a prize. Now even though I didn't feel like I deserved a prize, I still thought well if someone gave me some gift card and some apparel or something it might make me feel a little better. I was so upset when I got back I wanted to do a workout, since I really didn't feel the race took a lot out of me, and it's what I've been doing for the last year or so after shorter races. But three intervals in that tightness/pain/cramping feeling returned to my right hip, and cut the workout short. Jogged back home, ice bathed and thought that was the end of it. Monday the hip was sore in the morning, but throughout the day it felt better and better, and by 6 when I started my run it was fine. The first little bit of the run it felt sore, but nothing crazy. Halfway in it started feeling marginally better but then the last 6-7k was agonizingly painful, and had to stop a couple times to stretch it which didn't seem to help. That night it was brutally painful to palpation, and on stretch, and then in the morning the familiar feeling that I had experienced in the fall was back. I was struggling to weight bear on the right leg, and couldn't go up the stairs leading with my right. So taking the day off running, and thoughts of the fall's injury are flooding through my mind. Is this going to be another 3.5 month injury like the last one. Originally I was even planning and about to sign up on Sunday for the Jordan 5km to give sub 15 another go, but now my mind is thinking will I even be running the Yonge St 10, or the Scotiabank Ottawa Half Marathon. I cannot afford another injury, and really it was only in March that I finally stopped feeling the discomfort in my left hip. So even though I was running in December, it was really like 6 months before I think I completely healed. Feel's like Deja vu after last year Around the Bay had me on the sideline and unable to compete in the spring race I had signed up and paid for.
Thursday, March 5, 2015
Frosty 5k and Training Update
As you already know this past weekend I was competing in the Frosty 5km in Burlington. It is part of the VRpro race series, and the Chilly Half Marathon was also being run, which was won by Reid Coolsaet. Arrived to the race in good time for a good long warmup run, drills, and strides. Other than my back still really bugging me, it was great to breathe the fresh air of the outdoors, not the dry desert air of the indoor track. Before the race I had thought that the competition would be pretty good, but within the first 100m of the race, I knew I would be pushing the pace from the front. The first kilometre went exactly as planned - run a sub 3 to build a little buffer. I was gunning for 15:25 (3:05/km) to act as a tune up for Around the Bay. Second kilometre was perfect as well, running a 3:05. My stride felt pretty good, nice and quick, not crazy long, but a fast cadence. First kilometre averaged 1.75m strides with 192 steps/min, and second k was 1.64m strides with 198 steps/min. Third k was still feeling good, and saw at the turn around that the win was in the bag, but I wasn't here for the win, I was hear to put up a time. Third was 3:05, still 1.64m strides with 198 step/min, so clearly in a good rhythm. Fourth k was a little rough, my left hamstring started tightened up a bit, and a small hill took a little bite out of my legs, but still got through it in 3:08.8, stride length was 1.63m and cadence slowed to 195 steps/min. But refocused and came storming back to run a 3:02 to the finish peaking at 215 steps/min. Overall time was 15:21 beating my actual PB by 19 seconds from last year. Definitely was a good hard effort, and really took something away from the race. Basically, I strongly believe that running fast obviously takes a tonne of training and hard work, but I think the mental aspect perhaps has even more of an impact. For instance, during the fourth kilometre I could feel my hamstring starting to tighten a little bit, and literally for a tiny instant I could hear a little voice in the back of my head (I think of it like the little Devil on your shoulder) saying the win is in the bag, you don't have to keep pressing, you could slow down, lose this feeling of not being able to breathe, let the hamstring relax, and coast into the finish for the win. But I didn't listen and kept pressing, and really opened it up to the finish. Running fast is about how willing a person is to go down into that dark place and hurt, push through, and when you feel you pace slowing slightly, push harder, and not give in to the temptation. I really do believe in a saying that a great runner on my team mentioned in one of his blog posts that its about how willing someone is to tickle the reaper. If your going to run fast, it will hurt, but you need to understand that the feeling is temporary. You need to withstand that hurt and discomfort for 15 minutes. It is such a new experience, and a new challenge that I'm ready to take on, training for this short speedy stuff compared to the marathon. For example, in the 2013 Scotiabank Marathon, where I set my PB, it hurt absolutely, but a completely different type of hurt. During a marathon during those last 10k or so especially on the stretch on Queen Street on the concrete street car tracks, your body physically hurts. It hurts because, well quite simply you've been running for a awful long time. But during a marathon I never got to the point that my breathing rate became uncontrollably fast, heart rate was red lining, and legs hurting in a completely different way. I think of it like during a marathon the pain is mechanical, whereas during a 5k the pain in metabolic or physiological. The point is I love a challenge and I'm ready to try to red line for 15 minutes in a few weeks.
Today was one of my hardest workout in a really long time. Monday, Tuesday I kept the pace pretty easy (but the mileage was still pretty big) to recover from Sunday since after the race I threw in a broken 1500: 200,300, 400, 600 small but mighty little post-race Alberto Salazar style workout. So today was 3X1mile at 15 minute 5k pace, then a 200m+x amount at the same pace until I started feeling uncomfortable. The 200 was just to make it 5k of work, and wanted to just stay at the pace right until the second I felt the pace starting to dip. The key with this workout, and with any I guess, was the rest period. I kept the recovery jog in between the repeats at 1min. The first one went splendidly at 4:48 for the mile or 2:59/km pace. Then the second mile beat me back, and I got destroyed. I really wasn't anticipated how short the 1 min recovery in between would feel, as in the past doing 6-10 by a mile workouts my rest has been a lot longer in-between, in addition to the pace not being nearly as quick. When my watch starting counting down the seconds to the next repeat I was caught off guard, and my heart rate had only got back down to 162, so I was starting the next repeat already breathing pretty hard, and by about 500-600m I was feeling it. The pace slowed big time, and I ran in at 4:57 or about 3:05/km pace. The third one I tried hard to rally and was able to get back to 4:52, and then ended up adding on 310 meters at 2:58 pace. Overall, I was content with the workout. I was a little upset about the second mile but happy with how I tried to rally back on the third. Still, considering the roads weren't great, and that I was on my own, to get that close to a race effort made the workout a success. With elite 5k training the majority of the workouts are usually 400s or 600s or 800s mostly because to get pumped up enough to hold 5k race pace for mile repeats in a workout on your own is pretty tough. In fact an article I was just reading on elite 5k workouts talked about how though some elites need to get in 3x1mile on a minute rest to feel ready for the race, but that those athletes are very rare. Anyways, so I'm enjoying right now putting a lot of thought into my various workouts trying to make them as specific as possible. On Friday I'll be doing 8x600 in 1:45, and I'm eager to get after it. And I'll see maybe in a couple weeks I can give one more go at the 3X1mile. Below in just a short clip of the race on the weekend (it could be seen in 1080p just change the setting on the bottom right).
Today was one of my hardest workout in a really long time. Monday, Tuesday I kept the pace pretty easy (but the mileage was still pretty big) to recover from Sunday since after the race I threw in a broken 1500: 200,300, 400, 600 small but mighty little post-race Alberto Salazar style workout. So today was 3X1mile at 15 minute 5k pace, then a 200m+x amount at the same pace until I started feeling uncomfortable. The 200 was just to make it 5k of work, and wanted to just stay at the pace right until the second I felt the pace starting to dip. The key with this workout, and with any I guess, was the rest period. I kept the recovery jog in between the repeats at 1min. The first one went splendidly at 4:48 for the mile or 2:59/km pace. Then the second mile beat me back, and I got destroyed. I really wasn't anticipated how short the 1 min recovery in between would feel, as in the past doing 6-10 by a mile workouts my rest has been a lot longer in-between, in addition to the pace not being nearly as quick. When my watch starting counting down the seconds to the next repeat I was caught off guard, and my heart rate had only got back down to 162, so I was starting the next repeat already breathing pretty hard, and by about 500-600m I was feeling it. The pace slowed big time, and I ran in at 4:57 or about 3:05/km pace. The third one I tried hard to rally and was able to get back to 4:52, and then ended up adding on 310 meters at 2:58 pace. Overall, I was content with the workout. I was a little upset about the second mile but happy with how I tried to rally back on the third. Still, considering the roads weren't great, and that I was on my own, to get that close to a race effort made the workout a success. With elite 5k training the majority of the workouts are usually 400s or 600s or 800s mostly because to get pumped up enough to hold 5k race pace for mile repeats in a workout on your own is pretty tough. In fact an article I was just reading on elite 5k workouts talked about how though some elites need to get in 3x1mile on a minute rest to feel ready for the race, but that those athletes are very rare. Anyways, so I'm enjoying right now putting a lot of thought into my various workouts trying to make them as specific as possible. On Friday I'll be doing 8x600 in 1:45, and I'm eager to get after it. And I'll see maybe in a couple weeks I can give one more go at the 3X1mile. Below in just a short clip of the race on the weekend (it could be seen in 1080p just change the setting on the bottom right).
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