The first days of...

So do you remember your first day? There are so many first days that I find memorable. The first day of marriage, of school, of living on my own, of employment. The first day of any journey can be remarkable in many senses. At my work we have had a number of firsts that have opened my eyes to the wonder of education.

I so want the paisley jacket of my father-in-law! I miss our old backyard...

Since I joined SAIT for my third term of employment (my first hire date was July 1, 1991) I have been witness to an amazing transformation of this wonderful campus. Last Thursday my wonderful bride (see first marriage above) joined me as we opened the new buildings for the next generation of students. If you want to come see them on the 15th I will be here all day!

I remember too the first day of my marathon journey. It was May 25, 1996 (give or take a day) when I along with my favorite group of future uncoachables met for the first time with 'where the hell's' Angus Cowan, our first marathon journey coach and the person who helped me find a passion for running beyond a track.

There will never be another first marathon, half, or ten km for that matter, but I would never give away that first time for anything. Thank you Angus, Bill and Maggie, Jim and Terrie, Robbie, Tagyn, Colleen, and the rest of the original uncoachables. If it wasn't for that aforementioned wedding I think you all might have been the most memorable first day!


Our friend Colleen was memorialized by the Uncoachables with a bench over near Edworthy

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I thought I might have luck to coerce some friends to run around Upper Kananaskis Lake tomorrow, but alas it was not meant to be. Since it is a long weekend we will meet at Eau Claire and trot the trails from the YMCA. See you there for an enjoyable 8am.

Would you guess this forest is only 4 km from downtown? I love our urban trails.

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I see that my friends at Banff Caribou Lodge and Best of Banff are organizing another "Race Amazing Banff" on October 12th and 13th. It sounds like a ton of fun but I think I would have to be a cheer support for this one. Are any of you in?
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As always our friend April Clay has a good piece of reference material to discuss the proper form of running. Is there a proper form? I think every body is unique and has the abilty to do what it wants in its own way. Screw all the notions of this way or your wrong...or am I wrong?

----- And so to ensure that I don't just leave you on a rant, a fun video from Jen...perhaps this is why that cyclist yeasterday got hit by a deer! Or better yet, would this prevent the whole performance enhancing issues of the Tour de France?

Long trot - check!

Have you ever had a day that you thought *maybe* could go sideways? Some days I am pretty lucky to discover that this weathered frame of a former fast runner can still cover 37 km on a long training day and feel darn near perfect at the end. I must say that having a good training buddy like Peter who covered at least 33 km last Saturday certainly helps in the result. Bring on Mount Robson Marathon! I am ready for your challenges. Now I just need to find my camera for the non stop waterfall spectacular that I am about to discover!


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So last week was a sunny and warm trip from Bowness to Mallard Point. After consultation with the most important member of the family (no, not Sadie) it has been decided to trot from the friendly confines of MacDonald's in Glenmore Landing. Joy and John will be there at 8 am-ish of course! come join us for a lovely trot by our drinking water.


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I see this morning that there have been two events that will have affected the group. Yes, Lance is being told he is wrong. If I am not mistaken, he is being called out be a team member who has lied about his own involvement. So a person who lies about their own use is a reliable source for the USADA (or close acronym) to have 'probable cause' that Mr. Armstrong is then probably guilty. Innocent until proven guilty? The only bad pee that Lance seems to have done is to hit the wrong bowl of Corn Flakes. Yep, a man can be a hero to millions but well after retirement government resources must be spent to make sure that all good must be wiped clean from the population. Is this a new tax?

(boy, who piddled in my corn flakes?)

And in Penticton I see that Ironman Canada is no more. It is now a 'family' triathlon. Next year they offer cheaper entry, a better route, more support, and to give back more dollars to the community. Hmmm, sounds very suspicious! I think the USADA should investigate as for sure someone is on drugs for suggesting to improve a situation! Perhaps I might have to learn to swim?
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A fun little trot was suggested by our training buddy Carolyn S. called the MitoCanada Run Running on Empty race. I would love to trot on the 15th of September but we have the public grand opening of our new Trades and Technology Complex at SAIT. Perhaps if you can't trot with Carolyn you will walk with me and tour our new campus???
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April from Bodymindmotion shared a funny 'ticket' that Runner's World blogger Mark Remy created for running violations. While I do agree that we need to obey these rules, I think there are more I should add. so I just might...and for all you that want to fine me for number ten, just try to catch me first!

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Thinking that we are getting into our busiest season of long walks and trots in the park I thought I would pull out an old article that talks alot about what we will be facing these next few weeks, whether at turtle or turbo speed. I have been concentrating on two things, fuel intake and undulations to prepare myself. Speed has not been a concern and should never be unless you NEED the speed. A personal best is not only about being fast. It is also about being exstatic at finishing healthy, happy, and knowing you are a star!

Q. How Should I Best Prepare in the Month Before the Marathon?

From Wendy Bumgardner,
Your Guide to Walking.
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My marathon is a month away and I am worried about both my speed and distance training. How should I best prepare for the marathon?

A. The month before the marathon, you need to concentrate on two things -- getting in your long training days of 18 to 22 miles, and final shakedown of your gear, shoes, clothing, and snacks.

The Longest Days

In the final month before the marathon, aim to do three walks of 18 to 22 miles. From my experience, the most important thing is to get in those long days. It is best if you can alternate these to give a recovery weekend in between. You should give 7 days minimum between these long walks for recovery.

Effects of Long Training Walks

These long days especially prepare your feet for the marathon distance, as well as testing your mental game. You may discover blistering, chafing, or other irritation at this distance that you don't at lesser distance. You may want to schedule a massage for the day after a long walk as you may find that your shoulders, back, and neck are tense from the hours of being in one body position.

Speed

Pace training is of less importance vs. doing the distance. At this stage, you may worry about your marathon finishing time. But you will always go faster on the actual marathon. You may want to use the first 10K (6 miles) of your long day to pace yourself at your desired marathon pace. But don't try to keep that up throughout your long training day.

Taper

Two weekends before your marathon, cut your mileage in half to achieve the Taper Effect. It gives your body a chance for final rest and repair. It also lets the body convert slow twitch muscle to fast twitch muscle, giving you that burst of speed during the actual marathon. Give yourself an easy weekend at race pace (up to 10 miles at race pace) the weekend before the marathon.

Marathon Shoes

Your marathon shoes should have 80 to 150 miles on them, tops. You don't want to wear brand new shoes on the marathon, but you don't want to wear dead shoes, either. It is best to start your marathon shoes fresh the month before the marathon, break them in at lower distances, and train in them for at least one of your longest walks.

Marathon Gear

Every item you will wear during the marathon should be worn during your long training days. Do not wear anything new, period, for the marathon. This is your final chance to ensure that all items work well for you over long distance.

Marathon Snacks and Sports Drink

It is critical to test your marathon snacks and the actual sports drink variety being served at the marathon during your long training days. This is the time to discover whether you can tolerate sports energy gel or whether the sports drink they will distribute gives you stomach pains. Often the marathon will post what they are using on their web site. If not, email or call the race director and ask.
What and When to Drink on the Marathon
Marathon Energy Snacks

Marathon Companions

The exhaustion and pain of the marathon will test your social skills to the breaking point. If you will be marathoning with a friend, it is critical to train with that person on your long training days. Be open and honest with him/her about what sort of mutual support (or lack thereof) you will give and expect in return. Will you both stop at the portable toilet when one needs it? Will you split up if your paces are different? Do you find your companion irritating by mile 12? Will you both put on headphones and enjoy music rather than conversation? Come to an agreement in advance about what you will do when you are both exhausted and in pain and one is moving stronger than the other. Test this all out in advance on your long walks. Everyone now knows not to talk to me past Mile 18.

Mental Training

It is typical that you will go into the final month feeling unprepared and bound to fail. But if you can do three long days as I suggest, your confidence will be boosted so you can "gut it out" those final miles during the marathon. Your body will carry you well till Mile 21. After that, it is sheer will power to finish.

Have a great day!
John

Always look on the bright side of life (and whistle!)

Well howdy folks. Are you sad that the Olympics are over for another two years? Only that long until the next tape delayed coverage of an Olympics from Sochi. With a ten hour time difference (seven with the London Games) it will even be harder to see live coverage of an event. Get your sleep patterns changed now!

I did thoroughly enjoy the opening and closing ceremonies. Paul McCartney was a little campy which turned me off at the start but seeing Prince Harry and Dutchess Katherine bobbing in their seats to Monty Python makes me understand that the future Royals will not be sticks in the mud when it comes to public appearances. Always look on the Bright Side of Life!

Speaking of changing sleep patterns, Are you ready for another early morning trot? For those that would like to try out Bowness, Blood and Guts, Shouldice Park, Douglas Fir Trail, and perhaps all the way to Mallard Point (if you get to where that is you have gone really far) - or perhaps you want to just come out for a short five km...Let's meet at the above Bowness Park next to the ice cream stand for an 8 am ish departure. With 28 km under my belt last week the above might just happen!

Good luck to Jody up in Edmonton this weekend. She is off to the Derby half in preparation for the Lausanne Marathon. Go girl go!!!

With the Olympics there always seems to be some form of overanalysis on everything. I think they are missing out on the 10-80-10 rules that we all understand, some great, some terrible, but mostly okay. Our buddy Greg shared an interesting story from the NY Times that showed the evolution of the 100 metre dash. The story is called One Race, Every Medallist Ever and shows the progression of the sport and where we are currently. I think Archie Below is what I would look like as a sprinter. The spandex of today is not my thing...give Archie a poke to see the story.

Would Archie Andrews have been this good?

do you think you LOOK like an Olympian? The BBC via April Clay at www.bodymindmotion.com have calculated which British Olympian you most likely resemble. Don't think you have an Olympian figure? Well you can see what COUNTRY your body resembles...I never knew I looked like a man from Turkmenistan! Hell, I don't even know where that is...

Is this your cat? Would it pass a drug test?

And finally on the Olympic front, Multiple medallist Mo Farah of Great Britain had some very memorable faces as he crossed the finish line of his races, winning gold in both the 5000 and 10000 metre races. Just think, his 10000 metre time is probably around 4 km at our pace He is 2.5 times faster! No, we are not slow, we just like to smell the roses...



You can never get too much Monty Python! Run away, run away!

Have a great weekend

Hail a Limo? Or 'I nude we shouldn't have run that way!'





Well hasn't this been a particularly interesting trotting week? From the generosity of a local businessman to the openness of Calgarians we were blessed with many good people helping the group get from point A to B. Perhaps this Saturday we will have an equally interesting morning? Let's find out by meeting at Eau Claire at 8 am. I know a few of you want to get some longer distance in before your fall runs and walks, so I think this will be the best for Saturday. See you then!

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So last week we had an interesting Tuesday...

Let me tell you all the story…

We went running on Tuesday, Joy, Lorianne, and Courtney did 1&4’s and ran to the post and back. John, Carroll, Blaine, and the rest of the Tech Shop Gang went up Hope Street to start some hill training.

Five minutes in we were up the first hill. I sent the quick kids over the hill and down the stairs to the Glencoe club, while I waited for the turtles (remember, slow and steady wins the race!). As they finally peaked the hill the first ‘SPLAT’ hit the ground. Hail… I told the five I was with to head for the trees and hold on. The hail came down big and hard. We had good protection from it, other than the pine cones and random hail getting through the branches.

We huddled tight and held on. Then it came…up the hill…big and black…a limousine pulled up beside us shivering runners and rolled down the window. “Do you need a lift?”

Faster than John reaching for the last piece of bacon, the five of us piled in to the limo and enjoyed a relaxing trip through the rain and hail back to the store. I did feel a pinch of guilt, so I grabbed Joy’s car keys and headed out to find her troop. Down and back on Rideau Road delivered no results. I headed back to the shop and waited hoping my delicate flower would still be in her full bloom.

And yes she was, a blooming drowned rat and her two troopers, coming in all battered and bruised from NOT finding a tree nor a limo to offer a kind return to our start.

The other half of the hill-people were stuck under the well supported upper level of the Glencoe Club, dry, safe and protected.

You all missed a good one. And this was only the part of the interesting week!

As some of you know, Jen has forced (I am so easily coerced) me to help her train for some trail trots. A few of us went out for a Friday trail experience and came across an interesting sign

If a nudist asks about the Stampede in an agressive manor, would Walt Wawra need to defend himself with a gun?

I will say that the girls wished to keep going further as they could see a man missing his gear for trotting (although some do train this way), but the boys were persuasive and the group retreated to allow privacy to prevail. So just a heads up to you if you are off on a remote trail within the city limits you may indeed run into a bare...which hopefully will not bite!

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Thank you to the crew at Strides for hosting a wonderful group of 25 who ran, walked, and hiked in Canmore last weekend. Well done! I look forward to your next adventure!

Adventure? Hmmm, anyone up for a ring around the Upper Kananaskis Lake? it is 16 km and totally fun. Hopefully the new river has retreated. I would like to do this over the next couple of weekends...

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Olympics? I hear they have some new events...





would this make them three times faster?





 Greg shared with me an article that talks about sport drinks and how they relate to our fitness. I am always interested in what the next great benefit to training might be and usually it can be debunked when researched. I have never really thought sport drinks were worth it as they are soft drinks by category. Perhaps this story in the Calgary Herald will prove them to be all a money making myth? But if it works for you then it must be true!

And finally April shared a wonderful video on finding greatness. I think it speaks to many of us as we drag our bodies out of bed, drag our feet along the paths, and wear drag...wait, not that.

Thanks April.

How a cruel sense of humour can motivate

Ahh, a long weekend has crept up and is ready to pounce. What dangers could lurk when the three days of no 9-5 are replaced with a shovel, gloves, and a wheelbarrel ready to make Joy question her husbands sanity? Just walk away Joy, just walk away.

A special hello to Jody who joined us on her Arthkickers journey. We shared a 10km trot last weekend and I learned alot in that hour. You WILL do it! Lausanne will be yours!

I would love to do a mountain trot this weekend but wonder who is out to train with us? If we stay in town will you show or would the below be of more interest? Your answers will be my guide. If noone shows interest in an 8 am trot at Eau Claire, will you then join Al and Barb Cooper and the Strides trail team in canmore? Here are there details. Remember, your votes will determine my fate!

Strides Next Trail Run - Saturday, August 4th

Dear Fellow Trail Runners!   Well, it's time again for the next monthly Strides Trail Run. While the run this Saturday occurs on a long weekend, we're going to try and make it easier for everyone to have a little post-run fun ... we're heading to Canmore! After looking over multiple options for the run and taking into account reports of bears on certain trails, we've decided to take you on one of Canmore's more popular routes - if you've done it before, you'll know it's a good one, if you haven't, you're in for a treat! Here are the details for the run: DATE: Saturday, August 4th, starting at 9:00am LOCATION: Montane Traverse Trail, Canmore, AB (start at Cougar Creek parking area)   DISTANCE: Any distance you'd like! This can be either an out & back run, or one of a number of well-marked loops   DIRECTIONS TO PARKING: Take Hwy 1 (Trans-Canada) to Canmore. Exit on the 2nd turnoff (downtown Canmore exit), loop around to the right, then turn left up the hill (away from downtown) onto Benchlands Trail. We will park at the Cougar Creek Trailhead (located on Cougar Creek). Please visit the following website which shows a map indicating both the location of the Parking Lot, as well as the Montane Traverse Trail: Click Here CARPOOLING: We know it's a long way to Canmore, so we'd like to put forward a car-pooling option - If you're heading out on your own and would like to share a ride, meet at 8:00am (sharp!) at the McDonald's just off the TransCanada Hwy (16th Ave. NW), across from Canada Olympic Park. It will take 45-50min to get to the trailhead in Canmore from McDonald's. Finally, we're thrilled that Andrew from Mizuno will be at the run, with a full fleet of Wave Ascend 6 trail shoes that you can get dirty! If you don't have any firm plans for this weekend, please join us on Saturday morning in Canmore. After the run, we can head into town for a bite to eat and share some running stories! Yours in running, Jeremy and Jeanette Deere

So what will it be???
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Quote from the Canadian Death Race Facebook Page: "Remember, the second most important thing to choosing the right shoe, is choosing the left one."
Article in the Globe & Mail:
http://www.theglobeandmail.com/life/health-and-fitness/fitness/women-v-the-canadian-death-race/article4445622/

And - "how to solo the death race":
11 hours x 60 min = 660 minutes / 67 km = 9.8 min/km to leg 3/4, then i guess you could average slightly slower for the rest.
.... Doable??? ;)
A pre-congrats to Jen and Jamie who have decided that Grande Cache will be their destination this weekend for the annual Canadian Death Race! It has been TEN years since I last trotted those trails. Time flies when "I am a Death Racer!" exits your mouth. I guess you have to be there.

some of the many support signs along the way

and more. notice the 'relaxed' john at about 90 km!

The top of Mt. Hamel, and notice the dirty legs sans socks at 75km! Good friend Laurel with the summit support crew.

Yep, those buggers up in Grande Cache had a sick sense of humour!





Ahh finished and a beer awaits! Notice my 'tan' from tubing the week prior and the 55 year old grandmother that kicked my arse!



Good luck to all heading north this weekend.

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I look back on my training for the Canadian Death Race and realize the importance of the people that give support along the way.  It is a 125km solo or relay race with three substantial mountain summits.  The first year I did the race I had a terrific group of fellow athletes (as you saw above) that did the relay but also provided support for my efforts with the solo endeavour.  I had done a 36 hour adventure race a month before, so I had the endurance but still had not trotted the distance. 

This group of fellow dancers on dirt, along with some awesome volunteers along the way made this event quite enjoyable.  Each word of encouragement, every clap of a hand, the screams of "I am a death racer!" made the event not only great but it kept us all thinking about the positive aspects of the race.  Those volunteers that spend their many hours keeping us safe and on the path to success are so vitally important to any event.  Some of the volunteers on this race are out there for over 24 hours making sure people have a good impression about the race, the town, and everything the area offers.  At one point on my second solo race I missed my support crew (they were still having breakfast) and thus did not get any food for the second longest and hardest leg of the race.  About half way through I started getting dizzy from lack of energy and a volunteer reached into their lunch and gave me a sandwich.  This allowed me to finish the leg with my wits about me.  What a great volunteer!

Over the 45 marathons I have done I have seen many volunteers sitting along the side of the road, cheering in the rain, smiling in the winds, clapping in the snow, and just generally caring about every person that crosses the path of their event.  The volunteers that sometimes feel the wrath of our scorn (the extra mile in Lethbridge/running out of water at some events) are not there to take the event from us, but they are the ones that GIVE the event to us.  They have our interests in their mind when they take care of us.  They mean well all the time.  We need to remember that. 

The next event you do remember to not only acknowledge the cheer of the volunteer, but give it back.  Say thanks, give a hug, high five, a thumbs up.  We all need and want the volunteer to come back and support us once again. 

Lastly I want to remind you all that you should volunteer a race or few so that you give back to those that give to you.  In Calgary we have an event a weekend.  Not that we need to volunteer every one but we need to keep the spirit alive or there may not be any events for us to do in the future. 

A bit of a rant, a bit of a plea, but more so a thanks to all of those that we see every weekend out there because they genuinely care about our experience and our journey to the finish line. 

Have a great day and a great long weekend.

'Do any of you remember Forrest Gump?  Did you like the episodes of Monty Python with the bearded guy that would always say 'its...'?  The story at the link below reminded me of both.  I used to love Monty Python...

http://sports.espn.go.com/espn/eticket/story?page=streakrun