Around the Bay Road Race, March 30, 2014 - 30 km in 2:42:41 (5:26/k)

So, today was the big day. Well, I guess, not that big as I was only going to run the Around the Bay 30K as a training run, not as a race. The plan was for me to go out with Bob Weir and The Legendary John Ferguson at a 5:35/km pace which would get us in at a very comfortable 2:48. For comparison, I ran it in 2:30:09 last year, so this pace should be a walk in the park.

As it turns out, I couldn't run that slowly. I kept looking around for Bob and John and couldn't see them. So after 4 km of this, I decided to just run on my own. Its not like I was alone -- the race was packed (9000 registered for the 30K).

The weather was perfect, too. Zero degrees at the start, but the sun was shining so it felt warmer. Warmed up to 4 or 5 degrees C by the end, and by the time we were tailgating back at the buses, it was easily up over 7 degrees. I wore shorts and a short-sleeved shirt. No headband or ear muffs. It was like a cool summer run.

Here are my splits according to my GPS:
5:13
5:06
5:12
5:18
5:19
5:17
5:26
5:18
5:11
5:07
5:08
5:14
5:16
5:11
5:23
5:08
5:13
5:19
5:17
5:23
5:32 (hitting the hills of Burlington)
5:48
5:35
5:39
5:36
5:20 (downhill and then a bunch of uphill)
5:56 (more uphill, and legs are screaming)
5:34
5:45
5:29
1:30 for 210 m.

So, as you can see, my GPS was out about 210 metres or 3 seconds per km. overall as compared to the measured course. So add 3 seconds to all of the times above.

I didn't walk at any point during the race -- not at the water stops nor at any of the hills.

For breakfast, I choked down half a 12 grain bagel with butter and a bowl of Mini-Wheats, and half a large Tim Horton's coffee. I felt like crap at the start of the run, but felt much better once my legs were actually moving. I had pineapple and a yoghurt snack in reserve as well, but I couldn't face choking it down.

On the run, I had some Clif Bloks with me, but what I used instead were the dried apricots. I started running low on them, though. Would have been better to have at least 1 per mile. At the end of the race, I could still handle them.

Overall, I was pretty happy with the run. I didn't go out there looking for a super fast time, but rather was hoping to have a good, solid run with some energy at the end for a final kick. I didn't get that last part, but I did get through the hills of Burlington relatively unscathed.

5 mile easy run before Around the Bay...

John just had us doing a 5 mile easy run 3 days before the Around the Bay 30 K race. Here is the route:

http://www.gmap-pedometer.com/?r=5244389

The temperature was above zero for the first time in recent memory, so I wore shorts for the run. It was fine -- I wasn't cold at all. I ran with Christine Dirks and Jackie ____, a young runner who will be doing her second marathon in May.

After the run, we all met back at Crabby Joe's on Dundas near Wellington for a bit of a pre-ATB party. Great fun!

This was one of those perfect days for me. Got some productive work done. Rode my horse. Went for a run. Had a beer or 3 with my running buddies. Played hockey. Had a couple of beers with my hockey buddies. Live is good!

Speed Work - Around Harris Park

We were in a transition period this week for our speed work. We are done training in Thompson Arena, but the Gibbons Park path isn't quite clear from the spring flooding. So this week, The Legendary John Ferguson had us doing loops around Harris Park. We started with a a fast stretch along Wilson St. (roughly 700 m.). We took it easy over Blackfriars Bridge and down into Harris Park. Then back up the hill quickly to Ridout St. Back down Queens Ave. to Wilson at a jog and then repeat. 2.8 km total.

Here is the loop: http://www.gmap-pedometer.com/?r=6252107

After doing just 1 loop, I didn't think I'd get through the 4 repeats that John was recommending. But Christine Dirks worked with me along with some company from Ann Frost, I got through all four repeats. This is where the group environment really helps.

Fast along Wilson: 3:02 (4:20/k or 6:58/mile)
Jog to Harris Park Parking Lot: 6:10
Up Harris Park Hill: 1:32
Jog to Wilson St.: 3:53

Fast along Wilson: 3:13 (4:35/k or 7:24/mile)
Jog to Harris Park Parking Lot: 6:00
Up Harris Park Hill: 1:33
Jog to Wilson St.: 4:07

Fast along Wilson: 3:18 (4:42/k or 7:35/mile)
Jog to Harris Park Parking Lot: 6:29
Up Harris Park Hill: 1:33
Jog to Wilson St.: 4:20

Fast along Wilson: 3:20 (4:46/k or 7:40/mile)
Jog to Harris Park Parking Lot: 6:46
Up Harris Park Hill: 1:30
Jog to Wilson St.: 4:42

I was particularly pleased with my last hill climb, which was my fastest time of all. But I had nothing left on the last run down Wilson. Christine was considerably faster than me on those stretches.

It was pretty cold out, still, when we started running. -6 degrees, I believe. So it wasn't quite short weather yet.

The legs were sore by the end, though, so I was pretty happy that we got a good workout and that I didn't bail before completing all elements.

16 mile long run. 5:29 average pace

We did a long run today, starting by going up Richmond Street to Oxford, west to Talbot, back down to King Street and then through the park up to Southdale and Boler. The weather was roughly -9 degrees when we started, although it warmed up a tiny bit by the end of the run. A bit of a brisk wind from the north kept us from overheating. :-) Here are my splits:

5:54
5:49
5:33
5:18
5:23
5:18
5:20
5:27
5:14
5:19
5:20
5:37
5:41
5:40
5:27
5:17
5:13
5:33
5:30
5:23
5:31
5:24
5:36
5:41
5:39
5:31

An average pace of 5:29 per kilometre. Not terrible. I was struggling for the last 8 kilometres or so. I could really feel things tightening up at about the 19 K mark. But battled through it and finished strongly.

Mile Repeats - 4 x 1 mile...

Tonight we did mile repeats at Thompson Arena. 8 times around the track followed by a 2 lap rest. Repeat 4 times. I aimed for 7:20 per mile, thinking that if I could keep it slower for the first 3 miles, I'd be able to ramp it up for the last one. Didn't go well. Here are my splits:

7:07
3:14 rest
7:18
3:34 rest
7:27
4:02 rest
7:43

So, progressively slower as the laps went on. 7:24 average pace per mile. Clearly not in the shape I was last fall. Amazing how quickly one loses it! Hopefully I'm able to regain it as quickly.