2010 Vancouver BMO Marathon - Race Report

The quick read:

Overall: 36
Male: 33/1870
M 25-29: 7/224

Gun Time: 2:53:51
Chip Time: 2:53:45
Average Pace: 4:08

Average HR: 171 bpm
Max HR: 184 bpm
rTSS: 356.5 (which means I'll be out for a couple of days)
IF: 1.041

Splits
5 km         20:27  
10 km        40:33  
15 km        1:01:17  
Halfway      1:26:09  
30 km        2:03:14  
35 km        2:24:05  
42.2 km      2:53:51

Hells ya. So, if you hadn't talked to me in the past couple of months about my marathon, the basic plan was this. Most of my workouts were done at a pace that would push a 2:45 completion time (about 3:55 min/km) with my goal of racing the marathon to 2:55 (my previous PR being 2:58:59 set several years ago).

My basic strategy was to run an even race - 4:09 min/km would finish at 2:55 evenly. Knowing my strengths (a strong finish) and my weaknesses (racing waaaay too early, ie. in the first km) I knew this day would be a bit of a challenge.

Luckily, I had some great assistance along the way. First was simple math - using some online marathon pace calculators I figured out my 5 km, 10 km, 21.1 km, 28 km and 33 km splits. (These times were rounded off, and were to be used more as time checks that strict pacing tools - as long as I was +/- 30 seconds I knew I'd be fine)

Also helping was my Garmin 310xt. I'd set the main screen to display my current pace, current HR, and the elapsed time for the race (so that I would actually know my split times (above))

PS. If you plan on using a Garmin on your next running marathon, please don't set it to beep when you're under/over your goal pace or HR - it's really annoying!

Unlike any other race I've done, I also had the luxury of a great runner to run this "nice and easy Sunday run beside." In the weeks leading up to the event, Jeff Seeley and I knew that we were running for pretty much the same finish time, and so it really just made sense to work together after we passed through the crowds in the first couple of kms. Jeff finished with an amazing 2:55:29.

My race went nice and smooth through Stanley Park, over the Burrard Street bridge (I knew the 28km time split there would be a key one to grab), running through Kits (where the best spectators always are - thanks to everyone who braved the rain!!!)

At the final turn around at 33 km, there were 4 of us in a small group who had decided to work our best to get to the finish line fast. My initial race plan had me running steady until this turn around point, then trying to pull out a sub-40 10 km pace to the finish. Seeing as I was 1 minute up on the overall pace, I thought it a little smarter to just keep my average kilometer pace just above 4:00. I downed my last Gu Roctane (perfect for race day) and tried to hold on.

Back over the Burrard Street Bridge and down for the final 2 km, this is the time on the course where you think "okay, you're allowed to let it hurt, because you can probably hold on to the end." I heard Steve King announcing the finishers ahead of me crossing the line, saw the Finishing Clock ticking up past 2:53:45 ... 46 ... 47, and just put my head down to finish it.

So beat my goal time by a minute and 9 seconds; beat my PB by over 5 minutes; and finally figured out how to pace a marathon.

What did you do Sunday morning?

~ liquid

500 grams well worth its weight

With the BMO Marathon just over a week away and training moved full into taper mode, my mind has quite naturally started to wander towards other training goals for the season.

North Shore trails, here I come! So I bought a new toy

Yes the orange model.

But before I hit the trails, safety Doug sayz that all runners should take some precautions and back a little extra weight. Sure, when you're running on the road there'll probably be a good Samaritan close by if something goes wrong, but out in the woods, you're on your own. If you plan to go out in the woods this summer, consider packing just a little extra weight.

Here's a list of what I keep in my bag, beyond water, food, and some extra clothing

First aid kit (including mole skin)         - 119 grams
North Shore trail map (waterproof)          - 83 grams
10' lightweight Rope                        - 21 grams
Whistle and Waterproof Matches              - 35 grams
Space Blanket                               - 53 grams
Orange Garbage Bags (x2)                    - 89 grams
Knife (probably too tiny to actually
       cut anything)                        - 21 grams
Duct tape                                   - 7 grams
One Step hand wipes (several)               - 17 grams
Instant Hand Warmer                         - 35 grams
LED Light                                   - 11 grams

Total weight - 491 grams.

Be safe out there kids!

~ liquid

Spring is here!

which means many more glorious rides outdoors, a spring marathon, and maybe even some open water swims!

Unfortunately, it also means that there are a lot of drivers on the road, who - for some reason I can't figure out - are always 30 seconds late to where they need to be. And me and my bike are apparently in the way.

Today I took a nice spin out to Whytecliff Park, a ride that many who live and cycle in Vancouver are familiar with, and that I've ridden for some 7 years.

One Lexus near the park came out of a side road, blew through her stop sign, and continued her turn out of Horseshoe Bay. Meanwhile I got in touch with the back half of my saddle and was happy that I had installed new brake pads yesterday.

One Translink bus (I know!) cut me off in order to pick up his passengers. After being forced up on the sidewalk, I rolled by his open door and thanked him for the stop.

And 6 blocks from my front door, while stopped at a stop light, I heard behind me "ride on the sidewalk dumbass!" I think riding on the sidewalk is illegal, not sure though.

Now, I'll be honest: when I ride and when I drive, I don't always come to a complete stop at stop signs. But you can be sure that any liberties I take on the road are after your standard decelerations, blindspot checks, and gradual creeps to make sure that everythings good to go. And it's not like I'm out there "Critical Massing" the road - I'll usually wave drivers by after 20 or 30 second if I'm impeding their drive.

Unfortunately, if you're reading my blog, you're probably also the type of person who contends themselves if a similar manner on the road.

If you do, however, see yourself in any of the above motorists, perhaps you should take a bike out on the streets sometime. Who knows, you might become a better driver

Be careful out there

~ liquid

ps. if you haven't seen the news, one of triathlon's great athletes and one of my personal role models Jordan Rapp was in an accident yesterday. You can read about it here. My thought go out to Rappstar and Jill.

Back to black

So after a year and a half of having the most awesomeness coloured bike in Vancouver, an unfortunate series of events has put my Orca back to "normal" colours


1. My orange hudz wouldn't fit on my new Ultegra 6700 shifters (no, I didn't try)

2. Orange bar tape with black hood covers looked weird (yes, I did try)

3. Large gash in my tire made me replace my Vredesteins; intrigue led me to try Continental's this season

4. Orange demo Fizik saddle looked very strange without matching orange hoods, bar tape, and tires, so I put the black Fizik Arione back on

Okay, I admit, the bike's still very awesome, and I guess now my Speed Theory kits won't clash

note: pedals, bottle cages, seatpost, stem, bars maintain orange highlights

Love the Bike

~ Doug

Love the Run

Starting next Monday, January 18, I officially enter "Marathon training mode" where every workout is carefully executed, recorded, and evaluated in my leading to the BMO Vancouver race.

So that I can hit the ground running - so to speak - I figured that I should actually start running again after a long (but well deserved) break from the running grind.

New Year's Day I started with Run 1 - 2010


After last Saturday's Toonie spin at Speed Theory I ran down to see the folks at Forerunners with Nicole to buy some new shoes for the season

This is actually my 3rd pair of Saucony's Grid Fastwitch 3 shoe, and I really like the weight, last, and heel profile of the shoe. New Shoe Day happened Sunday January 11 with the great folks from the Steveston Athletic Association at Granville Island

Love the Run

~ liquid

A New Year Begins

At the risk of writing a cliche, here's my list of things for 2010

1. Update my blog more often (been busily on a training vacation)
2. Get back running
3. Life is more than swimming, biking, running
4. At home, at work, clean up as I go
5. Stop buying lunch at work all the time stupid, you're a pretty good cook
6. Figure out how insurance works and get some
7. Help Elizabeth plan a wedding. Maybe that way I'll be invited
8. Hit 1000 watts for 5 seconds

I didn't reach 10 things, but I'm okay with it

~ Doug

Phantom Run - FTW

Saturday November 14th I took the day off work to run the Phantom Trail Run in the Seymour Demonstration Forest.

It's been a long time since I've run a trail race, and I thought it would be good fun to strap my trail shoes and run in the woods around where I grew up. When I looked online and saw the 3 distances - 12k, 19k, and 24k - I thought "24k, that's just a little over a half-marathon - I can run that." Of course I really haven't been running since August ... nor did I take the time to look at the map and figure out the route

not quite the whole 24k route, but you get the idea.

So Gerry and I carpool up to the race site, I bring the Starbucks, and I get ready for the start. The race started with a quick loop around Rice Lake; I knew that I wanted to keep the effort pretty moderate, but I had no problem running with the front-runners right off the bat.

I take an early lead; the runner in the Fresh Air Experience vest (Dirk Hande) ran with me for the whole race.

Things I learned about trail racing very early in the race:

1). Train your power walk. Running up hills just isn't worth it - HR shoots up way too high. And walking fast is a lot faster than walking slow

2) Hydration is a good thing. Carry water (luckily I did)

3) In November, the weather can change quickly. Good thing to carry gloves and a toque in your vest pocket

4) Trail racing isn't as competitive as a road race (at least this one wasn't). Take the time to chat, point out sticks and call out drops - it'll pay off when you take a tumble or get lost.

5) Learn to enjoy technical descents - practice running on mountain bike routes for this (I regularly ride the section of Ned's and Bottletop that we raced, and it made it much easier.)

6) Trail racing is slow. 12k in 1:10 slow. Like, over 5 minute kilometers slow. Pace accordingly.

Anyway, once I got over the shock that getting back to the start was only the half way point, and we had to do another 12 k, the rest of the run went pretty well. The course took us up the Lynn Loop, which I had run several times last year training for the BMO Marathon. At this point is was just Dirk and I running, and we'd reached the "I don't care if my shoes get wet/muddy/torn, just let me finish the race."

After returning to the packed fire trails (just north of Rice Lake) I look to my competitor and tell him "if you want the win, go for it." You see, I actually don't like being in the 1st/2nd/3rd position during a race. I figure that if you can see the person in first place, then you have to race for it - and this is quite stressful. Anyway, we decided to just make it to the top of the hill (about 1 k from the finish) and see what happened. We started to pace, then tempo our way down the trail, and despite the pain I was able to pull out a pretty mean spring for the win!

Doug Giles 1 2:22:04
Dirk Hande 2 2:22:06
Scott Comeau 3 2:29:32

Pretty tired at the end of the race

Thanks to Dirk and Scott for their company on the race course. And congratulations to Shannon Back for breaking the women's course record, and finishing 4th overall!

This race has got me fired up for the Dirty Duo trail run/ride in March. Gotta keep riding!