First workout with my Quarq powermeter this morning in the living room. I have the powermeter mounted up to my TT bike for the time being, although it will eventually migrate to the road bike. I need to log some time on the aerobars in the next 6 weeks so that I’m ready to perform well at both the Spring Thaw and at Oliver. So, I figured if I put the powermeter on this bike it will be another reason to be riding it. Don’t worry, the road bike will definitely still get used, it’ll probably just not be used as much. If I didn’t have the powermeter and these upcoming races on the TT bike it might be getting ridden exclusively.

No huge analysis of the power data recorded. I decided to do 4×4min at ~360 watts. This was an underestimate of what I am capable of doing and should be doing for this kind of workouts but I’ve got a run and a swim yet to do today and a 10 mile race tomorrow. Underestimating is alot better than overestimating under these circumstances.

I netted 360 Watts at 97 rpm, 368 Watts at 93 rpm, 362 Watts at 94 rpm, and 366 at 93 rpm for the four intervals.

I weighed in today at 17.18 lbs.

This was the weight with race wheels but no powermeter. I can get below 17 lbs with the acquisition of a new seat.

I signed up for the St Albert 10 Miler after a relatively tough but encouraging weekend of training. This weekend was to be one of two times during my marathon buildup where I ran hard on Saturday and long on Sunday. The idea is that I’ll encounter some pain and suffering towards the end of the Sunday long run which should help to build up a bit of durability in advance of the marathon. That kind of resilience in my muscles should help me keep ticking over once I’m past 20 miles in the marathon and put together a good final 10kms split.

The problem with trying to make yourself a little bit more immune to suffering on race day is that you have to do the suffering during training. Both Saturday and Sunday were serious on pain. Saturday I had sketched in my training plan a 10km run TT to be done on flat (or nearly flat) roads and I wanted to try and run about a 41 minute pace. That’s the kind of pace that a Riegel-formula would convert into a marathon split of ~3:08 and a Cameron Formula would convert into a marathon split of ~3:12. I figured if I could run about that speed in a training run I’d be pretty confident that going out at the 3:10 marathon pace on race morning was not going to be too ambitious. I have been hitting the requisite paces in my marathon-paced portions of my long runs to suggest that I’m on form to squeek out a Boston Qualifying time. This run TT was to serve two purposes. The first being to put some stress on the muscles in my legs in advance of the long run on Sunday and second, to build some confidence.

Note that you can see the four places where I had to come to a stop and do a 180^o turn.

I was not up for the full 10kms and when it really started to hurt at around 4kms I thought I was probably getting close to 6kms. When I reached 6 I thought I probably should be done, and when I got to 8 kms I pulled the plug and stopped my watch. It was a good effort, but the motivation to stick with it at the end of a tough week of training just wasn’t there. My final time amounted to a 4:04 pace for 8kms which is inside of the 4:06 pace I had hoped to do for 10kms. All told, it was a confidence boosting workout for the marathon even though I really was having a tough time breathing hard enough to keep up with my legs.

Sunday’s run was a bit achy right at the start but the sensations turned for the better and I ran a solid hour with Pat and Aaron through the river valley and we did take in a few hills en-route. I then continued on with Pat past the 1.5 hour mark for a ways further. It was at this point I started to really get achy again and some parts felt like I was running aboard disembodied legs. The good news though is that I was able to keep the pace together and never fell apart and really had to slow down from the pace that I started at. I’m now taking a day off to recover before getting back into it on Tuesday and then I have a relatively important session on Wednesday with 6×1kms at about half-marathon pace. It should be manageable. This coming weekend I’m going easy on Saturday and then have my final long run with a marathon paced section where I plan to attempt a full 10 miles in the second half of the long run at marathon effort. Hopefully I can do this without snow on the ground, in which case marathon effort should be at marathon pace. That’s the peak of training, three weeks out from the marathon.

Heading into the marathon I’m going to show up for a couple of the Wednesday night cross country races and tempo one of them in the middle of a medium-long run at around half marathon pace, and just ride out to another and run it at around marathon pace. I will not be racing but going out and doing the exercise in the middle of a race should help me dial in the right effort in race-conditions so that I don’t go out too hard at the start on May 1. It’s a social experiment I guess, we’ll see if I pass my own test! There’s one big effort left after that, I’ve decided to run the St Albert 10 miler as my final big preparation run. Indication from my 8km TT suggests I can probably do it in under 68 minutes. Of course, I’d rather do it in 66. This one won’t be holding back, it will be a max effort 10 miler, twice the pain of 5 miles, no excuses.

One weekly update:

I’ll post another full update in a few weeks when the big push for marathon fitness is over. I’ve got some solid work to do this week including a 10km race simulation on Saturday that I hope to run right around 40-41 minutes, and that is backed up with a no-pressure-on-pace long run on Sunday. It’ll be my one kick at a long aerobic run with sore muscles during the buildup. I’ve done a lot of running like that in past, but have really made an effort in scheduling to not require that I do it very often this time around, this is the one situation where I am going to tackle it. It will probably be a relatively easy long run considering I am a lot stronger at this point in the season than I have been previously, I still want to do it though as it will have some training effect in adding some robustness to muscle durability. The alternative – trying to run a blazing 10kms the day after a long easy run doesn’t really achieve either of the training effects. The easy long run is going to be pretty superfluous as far as race specificity goes because I’d probably feel fresh the whole way, and the 10km race simulation will probably have me feeling a bit flat and not likely to boost capacity for dealing with lactate. The weekend after that is my toughest long run of the buildup, 20 miles with 10 of them at marathon effort, I’m hoping I can bring them in below 4:30 pace again, and if so I will declare myself to have a realistic hope of qualifying for Boston.

To compare with a week of my previous marathon build (March 2009) I’ll post some stats from a week that totally knocked me on my ass:

Oddly enough, it looks just about the same! ~85kms in 7.5 hours accounting for about 55% of my weekly activity. If you look closely you’ll see that my fastest run pace this past week was barely faster than my fastest run pace that week, my average run pace is actually a bit slower than it was that week, and my slowest run pace was actually slower last week than it was in 2009. What these stats don’t show is that… my fastest run pace during that week in 2011 occurred during the 12.5km marathon effort interval during the second half of my long run. Also, that my slowest pace occurred on a recovery run instead of on my long run where I was hurting, and that the average pace for my long run in the 2011 week was actually considerably faster than my average pace for the week. It also doesn’t show that I backed up this week with a Monday night workout over 2.5 hours in duration of running to the pool, swimming for an hour twenty, and then running a round-about-way home with zero calorie consumption across the whole thing. In 2009 I backed up that week with three days off and a weekly mileage of 16 kms. The fitness is in how things are put together, not purely in the generic stats, but I have faith that it’s there.

Some other cool stuff from the long run this weekend:

It’s getting close to the season when lots of people are starting to throw down a weekly workout on the track instead of navigating the snowbanks and icy-sidewalks focused on aerobic conditioning. The easiest way to do the math is usually to run in the inside lane, but I really don’t like running the sharpest corners unless I have to. Instead I’d rather do the workout on one of the more outside lanes on the track… If possible it’s usually nice to run intervals on an increment of 10 seconds because it’s then pretty straightforward to keep track of the incremental time. The same idea as using a pace-clock in the pool, you graduate from swimming your 100’s on 1:35 straight to swimming your 100’s on 1:30 without going through a phase in between, keeping track is not worth the mental effort. If you can choose the lane so that the extra distance brings you across the line at the right time you can really save yourself a headache.

Unfortunately, that math is generally too hard to do accurately enough on the fly in my head. It generally requires some relatively difficult pace to calculate and some weird distance. I cobbled together a set of lap splits for track workouts that will tell you the splits required to run certain paces in different lanes on the track. The general method for using this would be to look up the pace you hope to run in the left columns (both per kilometer and per mile are listed) and then run your finger across that row to find a lap split that is the closest to an increment of 10 seconds, choose that lane and get running.

Doing this can increase your interval distance by up to 13% on an 8 lane 400m track or up to 19% on an 6 lane 200m track. So, if you’re dead-set on doing a certain distance interval, then use the inside lane. But let’s remember that those intervals are chosen to try and get a certain physiological response from the average person. I can personally guarantee that the physiological response of the average person varies by a lot more than 13%, and physiology probably varies more by time and speed than by distance. At least in my opinion, the benefit of running the wider corners of lanes 6-8 outweighs the insignificant benefit of running the inside lane to make an interval of a very specific length. It will probably also help you shy away from setting a new 800m personal record each time you show up to the track. You’ll pick the lane that corresponds to the pace you want to run, and then you’ll run the pace you wanted to run. This neatly evades the racing that can otherwise happen, between other athletes at the track, and with your former self, that can often happen when you get into your racing flats and start running in circles.

I’ve got these tables in my smartphone so they’re always accessible and I think I will print one out on cardstock and laminate it in to keep in my gym locker which has a 200m indoor track. Do what you want with them, hopefully it’ll improve your training – Enjoy!

The weekly updates:

I had a bit of a washout for the first week of this period, it could have been good training but then I went Telemarking for two days. It was fun, but it killed three planned runs. Sure I logged lots of hours but Telemarking is pretty non-specific preparation for a marathon, at least it uses your legs I guess. That trip also hampered the next week because I should have been working on the revisions on my thesis demanded by the examining committee that weekend, but I went skiing instead. They needed to be done the next week and so I botched another opportunity to do some high quality consistent running in alright conditions. The next week I travelled to Calgary to attend the funeral of my Grandfather, and then started work. While that didn’t force me to take 4 days off, run once and really come off the rails with training, I don’t see that I necessarily should have done otherwise. Death is a motivation sucker, it always will be and that’s just how it’s going to be. I actually don’t really care that that week was a write-off, but I am frustrated that I started to slide in the two weeks previous. It’s a good thing Dave demanded that I come out and go skiing the following Sunday or I would have skipped out and taken another zero.

The next week back took some getting used to, I had slipped a fair amount in my consistency with everything and it really felt like I was trying to get a heavy locomotive rolling again. It seemed that the whole metabolism managed to slow itself down and needed some time for the pressure in the steam chambers to build up before I could roll out of the station. I did get moving by the end of the week but was frustrated by the fact that my well laid plans for preparation for this upcoming marathon had been all-but destroyed. Part of me wanted to give up, it was a large part. I asked Dave what I was supposed to do when I just didn’t care about a race anymore. It wasn’t like I was asking if it was OK to switch to the half-marathon, I was wondering about quitting all together. Maybe I’d go to Vancouver and just be a tourist for the weekend with that plane ticket I now wished I hadn’t bought, maybe bring a bike and write off the whole idea of running a marathon.

Then I got roped into a long run that evening by Keegan and went along with it. I stand by the statement that I’ve been making quite a bit recently. “If you’re smart about who you choose to surround yourself with, peer pressure only does good things.” I tapped out a 1h49 half marathon and stayed strictly aerobic for the whole thing. Decked out in full tights and jacket, running in loose snow and doing some single-track trails… that’s a totally amazing time. It was at this point that I drew the analogy that I was the big locomotive that was taking a while to get going after a lousy three weeks of training. Hindsight helps. I figured that my best bet was to try and put together a good week of training, keep it mostly aerobic and then see where I was at before I made any drastic changes of plans.

The last week of training went well. I didn’t roll over 20 hours or anything that would have seemed super impressive last year during the Ironman build, but I did run with good consistency and put together some pretty good runs, nothing junky. Everything had a purpose and I was happy about it. It wrapped up Saturday afternoon with a good long run of 30kms with a 5 mile section thrown in after 30kms where I was able to maintain a 7:22 pace in variable snow conditions. I got home feeling beat up, but happy. I think it’s a real positive sign to feel like the marathon training plan is back on track. Unfortunately it’s not really, there is a pretty significant hole in the middle of my buildup (as evidenced by the falling CTL [red] on the chart at right). I have modified the plan from here on out to account for this. I’m cutting the amount of running above aerobic threshold scheduled for this coming week in half. I’m also cutting out all of the VO2 focussed intervals that the Pfitzinger plan has scheduled in favour of strides and some running just slightly above marathon pace. I’m trying to be conservative with what I can ask my body to do without as extensive a base-buildup as I should have done. I’m then paring back the total volume anticipated by 10-15%, slicing it off of most of the runs with the exception of my long runs which need to stay at the higher durations as they are needed for focus on duration. The marathon on May 1 didn’t get 10-15% shorter.

I’m posting the planned weekly schedule from here to the race [here]. It’s accurate for running, and if the weather co-operates I’ll be adding some aerobic cycling to the mix once the roads are clear. There’s not going to be stress on the muscles in my legs for that kind of stuff so I’ll sprinkle in what I have time for. For completeness sake I’ve included the PMCs for all three sports and my total at the left here as well, click on the mini-picture to expand.

Finally, I have one other stat to note… I swam a 15:31 for 1000 yards on Friday. I went out pretty conservative in the first half. I think that partly had to do with me not really wanting to suffer as much as I could have suffered for 15 minutes but also a bit of disillusionment with the purpose of doing this when Keegan had opened up with a 1:15 1000yds next to me and I was feeling super slow. I did turn it around in the second half which is nice and it made for a good workout even though it’s evidence that it wasn’t the best test of my actual 1000yd TT speed. Despite being a long ways off how well I was swimming last march at this time this is a huge improvement in my swimming since Christmas when I was struggling to come in with 50 second laps on only 100 and 200 yard intervals in a workout. I’m also happy to report that I’m actually tackling flip turns with some regularity. The immediacy of the Spring Thaw Triathlon, where successfully doing flip turns could amount to a full 0.5% improvement of my finish time has convinced me that it is worthwhile. Buying carbon aero widgets to do that would cost me between $1000 and $1500.

Run-For-Japan started this past week. The concept was based on the general feeling of “what can I do?” that seems to go around when there is such widespread destruction in some part of the world. Well, there are a lot of people who can run, maybe that’s as good a place as any to start. The official blurb is as follows:

A massive earthquake, the seventh largest recorded in history, struck the east coast of Japan on Friday the 11th of March 2011. The earthquake, measuring 9.0 on the Richter scale, triggered a tsunami which hit the east coast of Japan with 7-metre-high waves, leaving a trail of destruction.

With a death toll in the thousands, an economic cost in the billions, and the threat of nuclear meltdown imminent, the people of Japan face their greatest disaster for decades.

Inspired by Japan’s great runners Run For Japan is about bringing together the global running community and showing solidarity and support through dedicating runs around the World to the people of Japan.

The challenge…

To cover 24,901 miles (right around the world) in 28 days with at least one run dedicated from every country in the World. To achieve this runners around the globe are being asked to dedicate just one run to the people of Japan and donate at least one unit of their home currency per mile run.

So, how can YOU Run for Japan?

• Choose which of your runs you will dedicate to the people of Japan
• Take a photo of yourself on that run (optional)
• Upload that photo (with a caption) here
• Donate the relevant amount (1 unit of currency per km or per mile (or per meter or inch!)) via http://uk.virginmoneygiving.com/runforjapan”
• Spread the word

So, my run is banked, and the last step is to spread the word. So, pick a run that you’re going to do in the next couple weeks, why not choose your longest one, and Run for Japan. You can click the banner up top to go to the RunforJapan website.

Got a blackberry?

Want to connect to University of Alberta Wireless?

Wondering why the UWS website tells you how to connect an iPhone but not a Blackberry?

OK, I can’t tell you why UWS is interested in supporting iPhones and not Blackberries but I can tell you how to connect. It’s straightforward and can be done in less than 30 seconds using your CCID and password if you know which settings to select.

1. Go to Set Up Wi-Fi Network. (Click on header with clock » Under Set Up, Services and Options)
2. If your Wi-Fi connection was off, you’ll be prompted to “Turn on Wi-Fi to perform a scan”.
3. The BlackBerry will scan to search out available Wi-Fi connections. Generally on campus there are always three and there may be more:
   • UWS (WPA2 Enterprise)
   • Eduroam (WPA2 Enterprise)
   • HowToConnectToWireless (Open)

   The one you want is UWS (just like doing this on your laptop)

4. Click on it and it will bring up a form on Wi-Fi Security where you need to input some of your info.
   • Enterprise Sub-Type: » PEAP
   • Username: » [your CCID username]
   • Password: » [your CCID password]
   • Username: » [your CCID username]
   • CA Certificate: » Thawte Premium Server CA
   • Inner Link Security: » [Auto]
   • Token: » [none selected]
   • Disable Server Certificate Validation: » [leave this unchecked]

   Click Connect

5. The Blackberry should tell you that your manual connection was successful.
6. I’m on a 9XXX series Blackberry so the default setting is to use Wi-Fi instead of 3G (and hence not have to pay the service provider for data) when Wi-Fi is accessible. If you’re on a different Blackberry this is something you might want to look into. It’s a simple change in your browser’s settings that will look something like this.
   • Settings » Options » Advanced Options » Browser » Change “Default browser configuration:” to “Hotspot Browser”
   • Or
   • Open your Browser Menu » Options » Browser Configuration » Change “Browser:” to “Wi-Fi”.

The bike has been cabled and taped:

The Quarq is currently in the possession of FedEx and should arrive Wednesday. Carbon wheels are backordered until April. Tubular tyres are currently in the mail from ProBikeKit.