6 Seconds from Glory

If you're are wondering what is with the new look of the webpage, it's because "THIS MEANS WAR." Today's race has added not just a little fuel to the fire, no no, it has dumped a barrel of gasoline on that fire. Here are the only results that matter from the 10k in Dundas, ON Today:

1	Fred Karanja	Kenya	917		1 Top Fin	32:39.9	32:40.0
2	Frank Sorbara	Thornhill	890	M	1/5 20-24	32:45.0	32:45.0

One dream that I have had since I started distance running was to beat the best at the sport. Quite simply no country in the world has ever dominated any discipline like the Kenyans have dominated distance running. So many factors play a role in this dominance, but whatever the reason for it may be, I still want to beat them using the skills I have - my main weapon being my absolute desire to be the best. I really wish there were someone video taping this race because damn was it entertaining. According to my Dad who took me along, it was a very dramatic race from a spectators point of view. Got to the race around 7:40 - didn't have the greatest warm-up that I would have liked to have had not because there wasn't time but because I spent most of my time trying to learn from the race organizer what was quite a complex little course. The course starts with 2 laps around the Dundas Driving Park (on the road) then a 3-4k loop out of the park into town, then back into the park for another lap around the park, back to the 3-4k loop around town, then finishing coming into the park for one more lap. Basically, "Hold on, say that again," Frank says with some concern to the race director. So as confused as I was, and a bit concerned of what my time may be like considering I didn't realize we were running in the foothills of the niagara escarpment - literally getting in to the park almost made my throw up going up and down and around - I thought JUST RUN and the time will be what it is in the end. 

I'd say I look pretty serious. Man those are nice shoes.

Gun sounded, and I was in the lead as expected. Almost half of the first lap in I thought - don't really hear anyone behind me, nice, should be a solid win. Then all of a sudden some guy passes me like I was even moving (while I was running at 3:11/km pace) and practically gave me a heart attack because I was not expecting any real challenge. Turns out this guy must have signed up last night, or in the morning, and is a ringer from Kenya. Well, okay now the race is back on. I caught back up to him and took back my lead. He was obviously a smart and experienced racer because as I led he ran so close behind me could practically feel him breathing down my neck. If I learned anything from this race it was how important positioning is - just foreshadowing what is too come. 

On my tail like a bear on honey.

Back to the race Fred and I were flying throught the course - the surprisingly huge crowd of spectators were really getting into the race and you could tell by the announcer's voice she was very excited to see what was shaping up to be such a competitive and entertaining race. Me and Fred ran neck and neck from about 3-4k but I retook the lead with a formula one like turn around the pylon at the turnaround back to the park. I took such a good turn (maybe because of my wide reciever days during recess back in grade 6 - lol) I made a 15 meter gap or so between me and Fred. At this point I thought briefly to myself ya this guy probably just some kid trying to sprint the first few kilometers to look good in front of the crowds - oo never mind hes back on my tail, crap run faster. We had slowed to 3:18/k on the 2k uphill, and really slowed to 3:20/km on the 5th split back into the park as you must go up a steep incline. Here's where the race takes a bit of a turn - Fred grabs the lead and starts to build a gap. My legs just weren't feeling as great as I hoped, and at this point I was getting pretty down on myself, and thinking maybe just wasn't my day. Fred's lead grew a little more to maybe 100m. At this point we are on the 6-7th split on the uphill again and I am started to think second is okay let's just run our own race now. But wait -- Fred looks like he may be feeling a little of the effects from that hill -- Frank this is your only chance close this gap. Run, Run, Run. 75, 60, 50, 40, 30, 25, 15, 10, 5, and we've passed him. SOB we got him, now put the pedal to the metal and run like you've never ran before. A 3:04 split. Now here's the plan at 8.5 kilometers I am going to shake Fred off my tail with an almost all out 250m sprint. Here we go, spprrriiinnntttt. "Did we get him?" - Nope still on my tail as if nothing ever happened. Still in my shadow. On the way back into the park I think Fred has got this race and relay this message to my Dad standing on the side by just shaking my head. I knew it because I had just given everything I had there and could not shake him. But hold on, holy smokes I'm still leading and there is less then 1k to go. 800, 700, 600, 500, 400. Get ready going to kick it pretty soon. He is running so close behind my back I can't see what he is doing, when he is going to try to sprint for the line. 250 meters left: let's rip it, start my almost all out sprint. But still can't see Fred and there we were finish line just 50 or so meters left and Fred bolts past me. Before my brain can process it it's too late and I didn't make too much of an effort to come back because it was just too late, too sudden, too absolutely demoralizing (especially since I have never been passed in the final 100m of a race - sprinting is one of my fortes). I crossed the line in a PB (well it's my first 10k ever so ya PB i guess) in 32:45. 

Lots of lessons to be taken from this defeat, about positioning, finishing kick timing, attacking the lead, defending the lead, and so on, but one thing I definitely accomplished from this race is that it was the most fun I've had in years. 

Next up: Run for the Grapes Half Marathon in St. Catherines.   

Pre-Race Report

This Sunday - August 18 - I will be taking part in the Stryker Dundas Cactus 10k run just outside of Hamilton. I decided to run this race for a few reasons:
 First, I will use it to test my current level of speed and to sharpen my race skills. During the spring I learned that there is little substitute for experience. Basically, you can train and train all you want, but what is really going to help you improve for racing is to do more races. Not only does it help you learn more about tactics, being able to surge ahead of the pack without depleting your energy, perhaps holding on to and run with the lead, but it will also help to find your optimal level of arousal. In other words, learning how to control or act on your emotions. Before any race, whether it is on the track in high school, a half marathon, or a full marathon my heart is pounding out of my chest. And I can admit that during my 2nd and 3rd full marathons (both the Toronto Waterfront) this frenzy-like level of physiological arousal thwarted my chances of accomplishing something great. During both races I started like I was trying to win a 100m dash. Unfortunately, there was 42.095 kilometers to go after that first 100. I remember saying to myself during last year's STWM at around 31k that there was nothing really left in my legs and I just had to hold on and get to the finish before something bad happens. So, basically racing regularly helps you learn how to be calm and cool before the race. But having said that in tomorrow's 10k I'm not going to have to worry too much about started to fast.

Second, I will use the race to break up my training a bit. If you are training for a marathon - and training at a high level (high mileage, two-a-days, lots of speed work, over-mileage long runs), it is important to split your build-up into training blocks also known as periodization. Basically this is organizing your training into macro, meso, and microcycles in order to peak at the right times. The macro cycle last about a year, and is essentially your year at a glance. The meso cycles are the approx. 16 week long cycle that break up the year. These include base building phases, buiding phases, pre-competition phases, tapering and transition phases. Finally, and what is relevant to what I'm talking about, are the micro cycles. These are 1-4 week training blocks where you are going to put a lot of stress on the body and where the subsequent recovery time will allow the body to adapt and be stronger/faster for the next cycle. Leading into this race I have been average around 200 kilometers per week with 3 track workouts a week, and long runs ranging up to 39.5kilometers. This week the 10k race will lower my mileage down to just over 160 kilometers on the week (since there will be no long run) and therefore will allow my body to adapt to the last 3-4 weeks of hard training and get ready for the next cycle -- Next week I have a 41 kilometer long run planned.

Lastly, I am doing this race for fun. I have never ran a 10k road race before and I think it will be a lot of fun to just run as fast as I can without having to stress/worry about going out too fast. Also looking at the competition and last year's winning times I have a solid chance of winning the race. Leading into the next block of training, it would be nice to have a win to boost my confidence and drive to carry me through the long hard training.

Just to end the post my goal for tomorrow is obviously to win, and more importantly to achieve a good time. I am hoping or sub 32:30ish which would per averaging 3:10-3:12 per km. I am also so excited to run in my new adizero hagio's which are by far the fastest shoes I have ever ran in, in my life. Leading into the race I did a 6k tempo run in them in 18:45, so ya I like them quite a bit. I'll review them in the next post.

Two-a-Days

The sun begins to set,

But not all expectations have been met, 

Already passed one test on the day,

Unsatisfied, your green shoes say "come on don't delay."

You march outside,

Take a few short strides.

Every ounce of your body cries "no,"

But your mind replies "just go." 

As you begin to run,

Knocking the miles off one by one,

You experience something strangely beautiful,

About seeing your so called limit,

But pushing through to finally reach the summit. 

That my friends is the beauty of the two-a-day.

While you know the order may be tall, 

You know it will all be worth it in the fall. 

Gear Guide

This post will be directed towards those of you looking to start running maybe to get in shape for swimsuit season or to begin your 16-week build towards the fall season of marathons. Unlike sports such as hockey, tennis, cycling, etc., running has a relatively low start-up cost. Sure like any other sport if your looking to be an elite runner your costs will be higher. For example, for me, currently running 110 miles (180 kilometers) a week shoes must be purchased much more frequently, and therefore the cost can exceed close to 1000$ a year in just shoes. Then add on nutrition stuff like gels for those long runs (GU Roctane are about 4$ a piece), gps watches (250$+), apparel for running seven days a week (plus three to four two-a-days a week), plus race registration fees (approx. 125$ for marathons, and 60-70$ for half), and overall you get a pretty big bill in the end. Still though, this total is nothing in comparison to some other sports like anything containing a horse (equestrian, polo, modern pentathlon), or a boat, or even triathlon where wetsuits cost an arm and a leg and TT bikes can cost more than some cars. Anyways, the point is while it costs alot of money as well as time to be an elite runner, for those of you looking to run for pleasure, or to get into shape, or looking to start simple with dreams of someday stepping up a notch to competitive racing, the start-up cost isn't much. Really all you need is a pair of shoes. "But wait," you ask,"which shoes should I wear, can i just wear the pair of old sneakers I have in the closet which I played tennis in back in the 80s." Well, the answer is, while nothing is stopping you from wearing those, you must understand that running shoes have come a long way especially in the last 2-3 years or so, and if you want to enjoy running injury free for a long time it's best to go to your local running room or running free and pick up a pair. But not just any pair. Here is a list of shoes that I recommend either from training in them or by trying them on, and a few that I haven't worn but based on lots of research I feel I could still recommend them. Remember to try them on as everybody's foot shape, and preference is different (this is why I tried to review as many brands as possible since some people will fit into one brand better than others).

This is the new Gel-Cumulus 15 from Asics. This shoe is the baby brother of the Gel-Nimbus but still offers a plush ride. The shoe weighs in at 11.6 ounces in a men's size 9 and the heel-to-toe offset is 11mm (btw this mean that the heel sit 11mm higher than the toe). If your looking for a shoe which offers lots of protection from the road this would be the one. I wore the Cumulus 14s for my long runs last summer. If your looking to go fast, the cumulus, or the nimbus for that matter, is not the shoe for you. It's got quite a bulky feel and not much flex to the shoe. However, if your not looking to break any WRs and want a shoe that is loaded with padding and top of the line technology like a personal heel fit (2 layers of memory foam which mold to your foot to give a personalized feel) this is the shoe for you. If your wondering why not get the nimbus if it's just the cushioned form of the nimbus: reason number 1 -  price. The cumulus is expensive on its own at 150$, but the nimbus is 190$.

Next in the list is the brand new Adizero Boston 4 from adidas. Now while I prefer the adios (for racing) or the adizero tempo for training because it's just that little bit lighter, for newer runner I suggest the boston 4. Weighing in at 9.5 ounces for a men's size 9, the boston 4 is categorized as a lightweight trainer. The heel-to-toe offset is 23-11 for a 12 mm drop. The adizero line of shoes in general will provide alot of spring to your stride due to the adiprene cushioning built into the forefoot. This version is basically the exact same as the boston 3 - so if the 3 is cheaper buy it instead. According to adidas the only difference is a slightly wider toe-box to give a more natural feel to your run. In my opinion, what set adidas apart from the competition is the continental rubber on the sole. This provides an incredible amount of grip, which is not only paramount on those days where the road is a little damp (raining) but most importantly it is what you need when your running at high speeds like on race day (which is why I run in the adios for tempo runs and races).


Pretty excited to review this brand new offering from Saucony - the Cortana 3. The Cortana is basically a luxury kinvara. With the same 4mm heel-to-toe offset seen in the kinvaras no doubt the cortana's are built for a midfoot stride, and therefore help to promote an efficient, faster runner. They are also built on the same platform as the kinvaras: the powergrid base, and what sets the cortana apart from the kinvara is a extensive amount of what saucony calls iBR+ (or injection blown rubber) to provide a plush and smooth ride. Yes this does make it slightly heavier than the kinvara weighing just over 9 ounces for a men's size nine (which is very light considering it would be categorized as a high mileage trainer). The cortana also comes with a medial post for added support to those who pronate when they run - most runners especially newer runners who have not built a high efficient stride yet. The main drawback, and what is holding me back from just running over to my local running room for a pair, is the PRICE. At the running room a pair of these will cost your 179.99$ plus tax - so over 200 bucks...YIKES. This doesn't make much sense to me since, "Sure they are built to last perhaps 100 miles longer (if that) which if we do the math is approximately 25% more than the kinvaras for 39% more money.

Now for you beginner runners this may seem a little off the wall suggested such a low profile shoe like the Brooks Pure Connect. However, I believe that if there is a time to build an efficient stride it would be before you have built up bad habits into your running style. Think about it, wouldn't it be a lot easier to learn how to run with a quick toe-off, good posture, and an overall easy running economy before you have been running the same way for 20 or 30 years. Plus as a beginner runner you aren't putting in high mileage sufficient to cause overuse injuries like stress fractures that people worry about when thinking about trying minimal shoes. Anyways if there is any shoe to help you enjoy running while developing the muscles of your lower legs and your intrinsic muscles of the foot, it is this one. Like I mentioned before the Pure Connect (pictured here is the first generation since it is what I used to run in, now the second generation is available) is very low profile with the heel sitting only 25mm above the ground and the forefoot 21mm for a low 4mm drop. Although brooks has developed the Pure series of shoes to go into the minimal category I believe the Pure Connect strike the perfect balance between minimalism and the cushioning required for road running. The rounded heel and rubber pods (BioMoGo material to give a springy responsive ride) on the sole promote an efficient midfoot strike and the split toe (between the thumb and index toe) helps runners to utilize there powerful yet often underused muscles of the foot, ultimately to give runners a quick and powerful toe-off. I wore these shoes for my first Scotiabank Marathon in 2011 when I cut 17 minutes off my previous PR, then went through two pairs over the next 6.5 months, including another half-marathon. One of my favorite features of the shoe is the Nav Band which wraps over your instep to provide a snug yet extremely comfortable fit. Amazing to think there is so much technology in such a lightweight (7.7 ounce) package, as well as an affordable one - the new ones are only 90$.

This is the Saucony Mirage 3. The Mirage is part of the Natural Series of shoes along with the Kinvara and Virrata. Essentially Saucony has taken the frame (same flex-film overlays) of a kinvara and added a beveled heel and plastic piece in the arch to give runners some stability - good for beginner runners. Still a lightweight shoe at 8.9 ounces, and one with a fast feel since it has a 4mm drop. Another difference to note between the kinvaras and the mirage is the mirage has a slightly wider toe box. So if you have wide feet and the kinvara seems too snug try the Mirage instead. Or if you already have the kinvaras you could still add the mirage into your rotation possibly as your long run shoe. As much as I love my kinvaras I must admit that at the end of a 34km run or a two-a-day totaling 38 kilometers my lower-legs and feet start to really "feel" the asphalt.

If your looking for a shoe with similar cushioning to the cumulus or the nimbus but with more flexibility due to deeper flex grooves the Nike Air Pegasus 29 is for you (the 30 is now available). This shoe is perfect for high mileage training - known to more experienced runners as a workhorse shoe. It has a decoupled crash pad at the heel to reduce impact shock and an arch bridge to reduce pronation. The flex grooves are strategically placed to provide a smooth transition from impact to toe-off. The Pegasus is a legend in the shoe world providing a great fit and high quality materials (Men size 9 just over 10 ounces) to give an extremely comfortable fit. You can run in the Pegasus with the confidence of knowing the London 2012 Double-Gold Medalist Mo Farah trains in them.

Hope these reviews give you an idea of what to look for when buying your first or even your 50th pair of running shoes. Like I said before running shoe technology has come a long way in recent years - heck just looking as my Asics Gt-2150s which I used when training for cross-country and track in high school (I raced in Adidas Cosmos Track Spikes - suffice it to say I love adidas shoes as I've been racing in them for now 7 going on 8 years), I can't believe how heavy and non-breathable the overlays used to be, as well as how stiff the shoes were. Because of this take advantage of the advancements in shoe technology, splurge and buy a new pair of shoes before taking on a running program. If just buying a new shoe can help you enjoy your run more by either going faster than you ever have before, or by relieving past injuries brought on by old running shoes why not spend the money. And if you can't find a way to justify spending the money think about the money you will save later in life because you maintained a healthy lifestyle by running.

Nutrition Advice

Today, I came across a article on Runner's World that cited a study about the daily energy expenditure of Rift Valley teens in Kenya. For years it has been said that the reason Kenyans and the rest of the Horn of Africa have dominated middle and long distance running (i.e marathons) is because of what has been called the early training theory. Basically, since Kenyan kids have to run on average 7.5 kilometers to and from school each day they are setting themselves up to become world-class athletes, versus the Western world who drive everywhere and complain at the thought of even running or performing any physical activity from leisure purposes. In this recent study, the early training theory was proven to be wrong since those who ran the most as youths did not have the highest VO2 max scores. Before I even get to what the rest of the study said (which you can find here on pubmed: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3689839/ ) let me just jump in and comment on this so-called revelation. First off, Vo2 max while being an excellent indication to one's cardiovascular fitness it has not been fully proven to be the best predictor of competitive performance. Many studies such as: Hagberg, J. M. (1984). Physiological implications of the lactate threshold. International Journal of Sports Medicine, 5, 106-109, state that LT (lactate threshold) is a better predictor of performance. Secondly, regardless of whether LT or VO2max is the better predictor of future success, let's make sure  we stress that these number are only predictors. It would be so close-minded to only look at the numbers, as they are so many other factors to what make a world-class athletes who he or she is. Take for example the NHL draft, during the scouting combine there are individuals who stand out in terms of there performance on the power output test, or the VO2max, or the vertical jump, but let's ask how does that translate into there play on the ice. Well, Ryan Tesink scored the highest VO2 max in the 2011 draft with 67.9 but where is he now - o ya he got drafted in the 6th round (so clearly gm's didn't think much of him) and did not make the NHL roster. Just to let you know where I'm coming from, I don't hold any bias against the LT and VO2 max tests as on the VO2 max I scored in the mid-70s and on the Lactate threshold test my lactate number actually got lower as the test progressed (so I wasn't producing any lactate despite running at a speed well over 18km/h on the treadmill with incline). 

The study went on to say that it seems the real reason behind Kenyan success is their extremely low body weight. Looking at 14 world class marathoners with an average time of 2:07 they had a average height (in inches) to weight (in lbs) ratio of 0.53 (higher number the better). Now, it's not that I don't agree that a lower body weight will equate to a faster race time (less mass to carry over the distance, plus less overall stress on joints), and keeping in mind that I don't have any bias against low body weight as my height to weight ratio is currently 0.554, should we really be encouraging the general population to drop to 120 lbs. This is a quote from the article on Runner's world, "If you're anywhere around .5, you might have a chance against the Kenyans. If you're in the .4xs or .3xs, you should challenge them to a bowling match." Sure most of the population could afford to lose some weight as obesity in kids especially is on the rise, but it doesn't have to be as extreme as becoming as thin as the Kenyans. For the general population, I say forget about what the scale says, being fit and healthy is must more important than any number, and most of all feeling good about your body. I see all sorts of shapes and sizes at my races, and let me tell you whatever your weight is if you finish 42.2 kilometers I don't think you need to worry about being a couple of pounds overweight. 

Looking back at the Spring Season

Sunday June 16th,

Half Marathon: Location - Barrie

Condition: Dreadful. Absolutely pouring rain during warmup, and then somehow seem to increase in strength at about the 6k mark of the race.

Course: Hilly first half with lots of sharp turns, followed by a second half on a wet loose gravel path along the waterfront.

Therefore overall, not exactly ideal condition to set a PB. The race got started at 8:25 (25 minutes after the scheduled start time). Looks like the crew was simply late to set up because of the rain? What they don't work in the rain? Anyways, that unnerved me a bit, since it threw off my warm-up time and it meant that I had my pre-race diabetic coma mix too early. By diabetic coma mix, I mean a full GU Roctane mixed into a 591mL Gatorade bottle - so sweet you could feel your teeth getting cavities as you drink it. I normally have this 15-20 minutes prior to the race start which means my blood sugar levels peak at the gun. As I stood on the start line I thought about sticking to my race plan - which was simply to get in the lead and hold on to it. I wanted to treat this event more like a race against my competitors versus racing against the time. I did this because I knew with the weather and the course layout, a personal best would be practically impossible and therefore demoralizing if I wasn't hitting my splits. For those who don't run, what I mean is if to get a PB I need to run the first 5k in 16:40 and I were to let's say run 16:55 or something like that I would be demoralizing to realize that I was off the pace. Now, for some people they may say that would motivate them to push harder the next 5k but I know how my mind works, and for me it would be disappointing and therefore slow me down.

Gun goes off, and we are away. The guy in the picture in the black was my competition. I hammered to first kilometer in 3:05 hoping to kill his spirits and deter any other competitors from trying to stay with me. And...it worked. By the 2km mark I was on my own and starting to increase the gap between me and the field. One big hill at 7.5km slowed me down quite a bit, but I bounced back with a 3:22 and then a 3:24 kilometer on my way to an opening 34:10 10k. The second half of the race on the loose muddy gravel with a small incline made it very difficult to let the pistons fire at top speed. Usually, I reach for another GU Roctane at the 14-15k mark, but unfortunately there was so much mud on my back and shorts that it was impossible to open the zipper on my shorts to get the gel. I tried and tried, until I felt my pace starting to slow too much so I just prayed to get through to the end without any fuel. To make matters a bit worse the people who were supposed to be manning the water/gatorade table at 15.5k were huddled in the car to avoid the rain, and were unable to get out in time to hand me some fluids. So basically start to finish no water, no gatorade, no gels, and not much help from my diabetic coma mix before the race. At 18km my lack of fueling caught up to me - cramping in my left quad after one downhill. The pace slowed to a 3:36 kilometer for that split but was able to hold 3:32 until the end. It was a wire to wire victory, coming in at 1:14:05, and beating second place by 3 and a half minutes. Unfortunately the turn around from the trail to the finish cost me probably a few seconds, meaning it could have been sub 1:14 which I would have been a little more happy with. Still, a win is a win, and I set a new course record in the process.

 To sum up, I feel this spring was my breakout season. Setting a new personal best with a win at the Winterman Half in Ottawa in February, to a solid race in Hamilton in the 30k around the bay, then beating my half PB in London, and then going on to beat my PB once again in Mississauga with 1:12:22, and then to wrap it all up with a solid wire to wire victory in Barrie. Sure, it has not been without some tough stretches, like my achilles injury back in april and a pretty steady injury to my left and then right tibia. But still, in these last 4.5 months of racing I have improved a lot as a runner, and learned so much about new training methods/workouts, and learned how to incorporate new cross training exercises into my regimen. I look forwards to the fall season, in which I look to improve even more on my current PBs, but for now I am just going to enjoy some easy running for the next couple weeks - no race pace workouts just yet. I will give an update in the next post about my race schedule and my current training.

Pre Race

Well here we go again. The nerves are setting with thoughts about tomorrow's Half Marathon in Barrie dominating my mind. This time there is a bit of a different feeling after looking at the field and noticing that I have a good chance of winning the event. Of course, not recognizing any names in the field doesn't necessarily mean that it is an automatic win. In fact, in long distance races there is no such thing as absolute or predictable. That is one of the quirks about this type of event, it is so unpredictable. In the buildup to a race, you try to make running at race pace as comfortable as possible, but any runner knows your feel and comfort level from one run to next changes almost as often as the weather as of recently.

And on that note, tomorrow is supposed to be a nasty one. The temperature will be comfortable at 16, but there is a 90% chance of showers (10mm) and some chance of thunderstorms. But, the weather will not discourage me from running as hard and fast as possible. The reason, I will never miss a day of training or workout because of poor weather, is because I always say if it happens on race day I know I can handle it. However with the field, and the possibility of poor weather I hope to PB, but I don't necessarily expect to as I did going into Mississauga. That being said, every wednesday before a race I do a key workout called a pyramid where I run 200m, 400m, 600, 800, 1000, 800, 600, 400, then 200 with only 200m in between each interval. It is a great high intensity workout that totals about 14k with warmup and cooldown and 5k high intensity work. Anyways, this Wednesday I ran the fastest intervals I ever have run since started to do this workout about 8 months ago. The 200s were done at 2:50/km pace, 400s at 2:53/km, the 600s at 3:01/km, the 800s at 3:04/km, and the 1k in 3:03. All of this times are on anywhere from 10-a whole 15 seconds faster per/km pace than doing it before mississauga. Throughout the race I will imagine myself on the track at St.Es running this workout and hopefully that will allow me to push through the inevitable tough stretches. Another quirk about the half or full marathon is that unlike races like the 3000 or 1500, which I ran in high school, you know before you even start that there will be some stretches of the race where you need to grind and battle. Anyways, before I start I will keep the Kenyan saying in my mind to boost my confidence, "Train hard, win easy."

One last note this will be the swan song for my now decorated and remarkable adizero adios. Its been a great spring season let's end it with a bang.