Race report: 2013 BMO Vancouver Half Marathon
Posted: 9 May 2013 Filed under: Running | Tags: bmo half marathon, race report, training 1 Comment »Before I tell you about what happened during the race, let me catch you up with what has happened in my training.
I more or less followed the Furman FIRST program all the way through. Without a GPS watch to track instant paces, I found myself running slightly faster than I should be during the weekend long runs.
With six weeks until race day, I ran the Spring Run-off 8k, and broke my PB at the distance. I felt really strong throughout, and finished fast in the last kilometre despite a sustained uphill. This performance definitely gave me a boost in the final stages of training.
The morning of race day was unusually warm for Vancouver, and this was for a 7:00am start for the half marathon. The temperature at that time was around 15°C (59°F). Given the conditions, I brought a water bottle and some extra gels with me, and resolved to take it easy in the early sections of the race. My goal was still to break two hours.
I don’t know if I took my advice too seriously, or if it was the slight uphill that marked the start of the race, but the 1st kilometre was run around 6:30 (10:27/mi). I did gain pick up the pace on the downhill toward the Cambie Bridge (taking care to control the descent), but the warm spring day was really felt on the bridge deck; without any buildings to provide shade, it was the first real test racers had to endure.
I reached the 5 km marker just under my target time, so I was surprised given the first kilometre. The downtown and Yaletown segment was tougher than I expected: long stretches of uphill, uneven pavement, and constant turns. But I got to the halfway point just over one hour, which put me in a good position provided I could nail the negative split.
The second half was along Beach Avenue, into Stanley Park and out to the finish line on Pender Street. The shade provided by the trees definitely helped with keeping things cool the rest of the way. There were some hills here too, notably on Pipeline Road; I considered that the make-or-break part of the course in terms of a strong finish.
The last 600 metres were run on Pender, and despite the early hour, the crowds were there, 4 or 5 deep, cheering us on for a strong finish. I thought it was great to see everyone there, and the atmosphere was electric as I crossed Bute Street and the finish line.
Finisher’s shirt and medal. Note the past-tense “RAN” on the shirt (it’s also on the other side of the medal). This shirt has to be earned!
My chip time was 1:59:02. Considering the morning heat, I was totally happy with my performance. I feel the training paid off, and that I’m in a position to challenge my personal best of 1:57, which I’ll likely do this fall.
The half marathon was capped at 10,000 runners, and despite the corral system, I felt that I had run with most of those 10,000 the whole way. There just weren’t many areas where runners spread out. This was clear in the water stations; I had to stop dead a few teams in order to weave around other runners pulling out with their water.
The race directors do get some props on placing the bag pickup mere metres from the finish line, instead of the long slog to the convention centre last year. (At least it was long for me, considering how I finished the marathon in 2012.)
So far, 2013 is turning out to be a good year for running, and with at least three more races the rest of the year, I hope that it gets better.
Training update
Posted: 11 February 2013 Filed under: Running | Tags: bmo half marathon, furman first, training Leave a comment »It’s been a while since I’ve posted here, but I’m taking the opportunity of the new Family Day holiday here in British Columbia and put something new on the blog.
You can see on the sidebar on the right my race schedule so far. My current training cycle is for this year’s BMO Vancouver Half Marathon. I’ve also signed up for a series of races ranging in distance from 5k to 10k. Apart from the annual 8k Spring Run-off, 5k and 10k races are quite lacking in my schedule. In fact, this year’s Scotiabank 5k is the first race I’ll run in that distance.
For my current training, I’m using the Furman FIRST plan, with slight adaptations. One of them involves the weekend long run. Over the 16 weeks of training, I’m gradually increasing the distance at which I’d be running at a pace that is slightly over goal race pace, instead of running the full distance at that pace. It’s been a few years since I attempted long runs with some race pace in it, and with the intensity involved in this program, I do need a few kilometres of easy running.
The Furman plan recommends including cross-training on one, maybe two, days that I’m not running. As it’s one of the goals I set for myself this year, it’s something I haven’t done yet in this cycle, but hopefully I can squeeze some in before the race in May.
Race report: 2012 Surrey Half Marathon
Posted: 2 October 2012 Filed under: Running | Tags: half marathon, nyc marathon, race report, surrey half marathon, training Leave a comment »
P366:335 – Surrey Half Marathon
I’ve totally neglected the blog over the last couple of months. But I’m not going to neglect the tradition of posting a report after a running race. This past Sunday was the inaugural running of the Surrey Marathon. Like the Green Sock Half this past March, I’m treating the half marathon event in Surrey as a stepping-stone in my training for the NYC Marathon. My intention was not to break my PR, even two hours, but to get a feel of marathon race pace for the big day in New York five weeks hence.
It was a great fall race: the weather was cool and cloudy, and the number of participants was small enough that everyone spaced themselves out after the first kilometre. The course looped counterclockwise around north Surrey, touching a number of the city’s largest parks before returning to the start point in the city centre. The course was generally flat with some gentle hills, but there are a number of turns, including a turnaround point on a (closed) Fraser Highway in Green Timbers Park. I personally liked when the race went off-street and into a couple of greenways that felt really serene when I ran on them.
The plan was to go very easy for the first few kilometres, pick it up to marathon goal pace for the majority of the half, then finish at a slightly faster pace. I executed it perfectly: averaging about 6:40/km (10:45/mi) in the first 5 km, and 6:25/km (10:20/mi) in km 5-15. I wasn’t thinking of a particular finish time, but 2:15 was reasonable. When I got to km 15 and noticed I would have to pick up the pace just to make 2:15, I picked up the pace. At some point the lead marathoner passed me (completing a 2nd lap of the course), and I vainly tried to catch up, finishing that particular km in a time of 5:25. In this last section, I assessed my progress each kilometre and felt I was on track to beat 2:15. Knowing this I slowed down slightly, but picked it up again in the last 500 metres, finishing in a chip time of 2:13:42. The last 5.1 km were all run under 6:00/km (9:40/mi).
Finish line (photo by instagrammer freshlemon)
Surprisingly, I didn’t cramp near the end as I had done in previous races. It was also a good thing I wasn’t gunning for a PR, because the first half of the race seemed to lack adequate fluids at the designated aid stations. What could have been a table for drinks was shockingly empty, and I was left to downing my gels (at my usual long-run frequencies) without the requisite water. And speaking of water, I was disappointed that among the post-race treats for runners was bottled water.
However, I was quite pleased with the “music markers” scattered throughout the course; in keeping with the international theme for the race, a number of different countries were represented. The “Indian mile” along 88th Avenue, and especially the high-tempo performance when I passed in front of Bear Creek Park, was one of my favourites. Overall, I liked running in Surrey, and it’s now added to a dizzying collection of area races held around this time of year (the others are Victoria and Okanagan). Next year’s fall race might be a tough one to choose!
Training update: gotta find some place to stay!
Posted: 22 July 2012 Filed under: Running | Tags: high line, new york, nyc marathon, postaweek2012, training Leave a comment »
I picked up these two books I had placed on hold at my local library. I hope to spend some time in New York (likely after the marathon) exploring, both by transit and on foot. The book on the left should be a good introduction to the High Line, which is an abandoned elevated railway that has been converted to park space. It would be a good chance to see what, if anything, can be applied to Vancouver’s situation, particularly with the ongoing viaduct debate.
As the title of my post suggests, I still have to find a place to stay. I’ll be researching reasonably-priced accommodation in the next few days; this is where you come in. If you have been to New York (not necessarily for the marathon), where did you stay? My price point, by the way, is under $100/night. I don’t think that’s impossible, which is why I’m trying to book it now.
15 weeks until race day! Training has been going well so far. I’ve been going to hot yoga twice a week (got myself one of those online deals for a month of unlimited yoga for a dirt-cheap price), and my last long run has gone up to 18 km.
Training update: on the road to NYC
Posted: 18 June 2012 Filed under: Running | Tags: marathon, nyc marathon, training Leave a comment »I have just started week 3 out of 22 in my training for the NYC Marathon. I’m using the same 22-week schedule that led up to the Vancouver Marathon to train for NYC. I plan to run at least three days a week (tempo, speed or hills, and weekend long run), with extra days for easy runs or cross-training when I can fit them in. I want to see if it was the training or race-day actions that contributed to my massive bonk on the Vancouver course.
I’ve also booked my flight to New York, so it’s getting a bit more real; it’s a bargain, but I’m flying out of Sea-Tac. As much as I would love to fly out of Vancouver (YVR), and on a non-stop to boot, the lack of choices (only two non-stops) and high cost forced my hand to fly out of SEA. I still have to book accommodation, and that cost will make me more determined to find work in order to finance this trip.
How about you: are you training for a race this summer? Tell me about it!
Race report: 2012 Vancouver Marathon
Posted: 9 May 2012 Filed under: Running | Tags: race report, training, vancouver marathon 2 Comments »
This year’s slogan/hashtag for the race was #runvan. I love how the medal emphasized the past tense: “RAN FULL”, with “RAN VAN” on the other side.
Yes, I’m smiling in that picture, but the elation has slightly given way to frustration and self-doubt.
It might have started when I caught the bus to get as close to the start line as possible. It detoured away, but when I realized the bus is not going to stop until a transfer point next to the Canada Line, I almost freaked out. But I briefly forgot that I can take the Canada Line one stop to King Edward, the closest stop to the start line.
Besides the new courses, the race organizers set up corrals for runners, based on predicted finish time. The thing is, I didn’t know which corral I was assigned until I got to the start area. For future races, that should be something for the organizers to include for runners picking up their bibs.
Almost time for the marathon
Posted: 5 May 2012 Filed under: Running | Tags: marathon, postaweek2012, training, vancouver marathon 1 Comment »
Less than 24 hours to go until the start of the Vancouver Marathon. I’m not nervous now, but I’ll probably feel it a bit more when I’m standing in the corral, waiting for the gun to go off.
The marathon is the culmination of almost six months of solid training. And that training is as much a milestone as finishing the race itself, so that mission is accomplished. It almost fulfills the “Redemption” theme I gave myself at the start of the year.
I’ll also be going into this marathon knowing I’ll be doing this all over again in six months. I somehow managed to be selected to run the New York City Marathon! I’ll detail my future plans with my next post, when I run down my experience at my hometown marathon. For now, to everyone who’ll be joining me at the starting line on Sunday, whether in the full or half marathon in Vancouver, or in the many other runs taking place around the world: have a great race!
Back to runemployment
Posted: 8 April 2012 Filed under: Rickie Personal, Running | Tags: postaweek2012, training, unemployment Leave a comment »Now that my latest work contract has wound down, I’m prepping myself to return to the full-time job of finding a full-time job. But it also frees up a bit of time to focus in the last month of training for the Vancouver Marathon. It’s another turn of runemployment, and there’s some optimism on both fronts. My training has gone well, and I’m on track at making the start line for the marathon. The last work contract, while providing some stability and funds, has shown me that I can reach higher for the position that suits me better with my experience.
But first, a brief holiday – I’m heading to Hawaii with the family! Yes, it’s much needed, and I can’t wait to get in several “R”s while I’m there: rest, relaxation, reading, reflection, and running. Depending on the wifi access I get, I might post a photo a two. See you in a week!
Running in East Vancouver
Posted: 1 April 2012 Filed under: Running, Vancouver | Tags: east vancouver, eastvanlove, postaweek2012, training Leave a comment »I’m an East Vancouver boy, through and through. I’ve lived here since 1991, and I can’t imagine living anywhere else. After attending the latest #EastVanLove tweetup, I thought about my running in East Vancouver, particularly the long runs. Even within those, I’m thinking of the really long runs that are at least 20 km long. For those runs that start from and finish near my home, most of them extend beyond what’s considered East Vancouver. But I hadn’t thought about creating a long run entirely within East Vancouver. This route, which I ran this weekend, is almost 30 km, and is a decent cross-section of the entire Eastside.
Crab Park, taken at the start of my East Vancouver long run
I started here, at Crab Park. From here, I made my way along the industrial area and eventually on to Commercial Drive. It was nice to see the produce shops setting up and resisted the temptation to partake some coffee from many of the caffeine dens that line the Drive. After 8 kilometres, I ended up here at one of my favourite running places, John Hendry Park and Trout Lake.
Trout Lake
I also ran next to the SkyTrain line, which itself was built over the route of the old interurbans that went from Vancouver to New Westminster and beyond. And after passing through Collingwood, Champlain Heights, and Everett Crowley Park, I made my way down to the riverfront. This is as far from Crab Park as you can get and still be in East Vancouver.
Along the riverside trail in East Vancouver
This one’s a real revelation, as I discovered there is a riverside trail for about 3 km. I’d previously run on a bike route that was placed further away from the river. I finished my Eastside tour by going through the Punjabi Market neighbourhood, Mountain View Cemetery, and finishing along Main Street to where it meets with Kingsway.
Running this made me realize how diverse East Vancouver is in terms of running terrain. It may not have the uninterrupted trails of the seawall, but for long runs, there is a lot to see. I’ll be glad to give a tour!
Race report: 2012 Harry’s Spring Run-off 8k
Posted: 25 March 2012 Filed under: Running | Tags: postaweek2012, race report, training Leave a comment »Two races in eight days? That might be a record for me. After last weekend’s semi-relaxed half marathon at Burnaby Lake, I went to Stanley Park to run race at one of my favourite events, Harry’s Spring Run-off.
This race is special because it’s a fundraiser for prostate cancer research (a cause that’s near and dear to me), but also because most of it is on the Stanley Park seawall. This year, the direction has been reversed: runners go counterclockwise along the seawall, on the south shore of Lost Lagoon, and back toward the start/finish area at the miniature railway (moved from Lumbermen’s Arch).
I was cautious going into this run; I probably shouldn’t have eaten the dinner that I had had the night before (suffice to say that some of its ingredients conflicted with my lactose-intolerant self), and one of my hamstrings had tightened up over the previous day. But after warming up, and getting psyched up with a few of my favourite warm-up songs (the newest of which is Ingrid Michaelson’s “Fire”), I was ready.
Also new this year was a corral system; the corrals are not really separated, so it’s more voluntary than anything else. I put myself at the front of the red corral, which would get me around my goal time of under 44 minutes. The first kilometre was quite fast, but on pace, so that gave me momentum heading on to the seawall proper. Once there, I settled at around a 5:15/km (8:27/mi) pace and started passing other runners. 5:30/km is all I needed to get to 44 minutes, so I was aware of watching my effort level. Given my tight hamstring, I didn’t want to exacerbate it further by pushing myself unnecessarily.
By kilometre 6, I felt some fatigue, but not enough for me to ease up. At 5:15 pace, a quick mental calculation told me I could break 42 minutes. When I got to the 7 km marker, and felt that I could get under 42, I increased my speed. Not even two uphills in the final kilometre (including in the last 50 metres) slowed me down, as I recorded my only sub-5:00/km (8:03/mi) split, finishing with a chip time of 41:47. Not only did I exceed my race-day expectations, but I broke my PR for this distance by more than two minutes!
I wanted to take advantage of a complimentary massage after the run, but the wait was too long. I’ll just rest for a few days, but that’s all I’ve got. The final push toward the marathon is coming up, with three straight weekends of 30+ km, and then the three-week taper.
