Welcome back! I hope that in these last 2 weeks you have managed to find activities that have been able to fill the blank void created by my lack of blog entries. Thank you for returning to the site every so often to check if anything has been added – your perseverance has now been rewarded!
I jest, however, you may indeed be wondering what I have been upto for the past few weeks. Resting. With one exception, which I shall shortly address, I did not run a step since my cooldown following the 1500m at the provincial champs. The rest was good, and I enjoyed it, however, a funny thing happened to my body as the days passed. I became injured. It seemed that as the rest progressed old injuries that I had suffered in days gone by resurfaced. My hamstring began to ache as I sat at my desk, my shin got sore as I watched movies, my left hip feels locked, and my heel (site of an Achilles problem) became too sore to walk on. Absolutely incredible, and ridiculous at the same time. I began to itch to get back running before anything worse befell me. And, following my first run yesterday….I feel completely fine. Apparently my body was rebelling against the lack of exertion.
The one thing that I did do in the past 2 weeks, the exception that I alluded to above, was a VO2 Max test. This is a measurement of the maximum amount of oxygen that your body can extract from the air as you run at progressively increasing speeds and/or elevation on a treadmill. The result is given as either an absolute value measured in L of O2/minute or as a relative value measured in mL of O2/kg body mass/minute. The relative value means the amount of oxygen used by a kg of muscle per minute. The more O2 you can use the better you can break down glucose into a usable energy form that the body can use. Therefore, the higher your VO2, the better your aerobic fitness is. However, it is not the only indicator of fitness and cannot stand alone as a predictor of something as multifaceted as race performance. There are several factors that contribute one’s VO2 including strength and efficiency of the heart (to pump oxygenated blood around the body), the efficiency of the gas exchange in the lungs (swapping CO2 for O2), the gas exchange at the site of the muscle, the network of minute blood vessels that supply the muscles, and the amount of enzymes and cellular bodies inside the muscle cells themselves that help to process the oxygen. All of these things have a genetic component (ie some people have a naturally superior aerobic capacity), yet these can all be increased (up to a certain point by) endurance training. Due to such factors as increased muscle mass, bigger lungs, and bigger hearts, at comparable age and fitness levels, men will have a higher VO2 than women. The range can be from 20mL/kg/min in a sedentary person to 96ml/kg/min, which is the highest Vo2 ever, recorded in a male Swedish cross-country skier.
The testing process can be best explained as I describe my own test. I started running on the treadmill at 9miles/hr and 0% elevation for 3 minutes. At 3:00 the elevation increased to 5% and from then on increased by 2% every 2 minutes. Speed would remain constant until 15:00 when the elevation would hit 15% and the speed would be increased by 0.2mi/hr every minute. I am pretty sure that is what would happen, however, I only made it to 15:00 when I had to stop due to exhaustion. One’s VO2 increases as the test progresses and it is necessary to run to exhaustion in order to ensure one hits their max. My VO2 peaked at 5.2ml/min or 74.5ml/kg/min at 12:00. This is a very satisfactory number, however, there were other aspects of the test that I was more pleased with. For 4mins, between 9:30 and 13:30 I held an average VO2 of 71.3ml/kg/min. This is very close to my max, indicating that I was running close to my max aerobic capacity for 4 minutes – essentially the time within which I would run a mile. From 13:30 to the end of the test I had a lower VO2, but still managed to keep the pace for that remaining 1:30. With this decreased aerobic efficiency I was relying on anaerobic mechanisms of creating energy – the method used when sprinting. This may be a physiological indicator of why I am able to kick at the end of a 1500m to good effect.
However, this is as far I am willing to look into my results. I am happy with 74.5 but what does it mean? If that is my genetic max, then what more can I do? Besides more training the only way to increase my VO2 would be to lose weight (thereby decreasing my relative value, but not my absolute value) but I’m not willing to go that route. Racing and training are comprised of complex physiological and psychological components that go beyond the factors involved in the VO2 test. It’s interesting to know, but unless I can test myself every week and tailor my training to improving it, a costly and futile effort, then it really has no tangible value for me. That being said, I probably will get retested at the end of the XC season to see how it has changed!
Did that all make sense? Nod once if yes.
Anyway, I do have more to write I believe I have taken up enough of your time for this particular occasion. Plus, I am off shortly for my second run of the day. I put in an easy 3 miles this morning and will do another 8 or so with Kevin and another friend of mine, Clay. I am going to take this week and next running easy, gradually increasing my mileage. I might try to peak at 80miles/week this season but will probably average 60. However, that is some time away. One run at a time!
Be Easy.
Tuesday, August 31, 2010
Wednesday, August 18, 2010
A Review
And, rounding the bend into the home stretch, he steps into lane two and runs the remaining 100m of his season faster than his competitors to grab gold in the Athletics Ontario 1500m championships.
Thus ended my 2010 track season. I ran 3:49.97 to win the 1500m, a race that in which I maintained 3rd position as the leaders shuffled around until the last 200m when I moved into 2nd and then into 1st with 80m left. It was a relatively easy race - a rather large departure from the trainwreak that was the 800m the previous afternoon. I had warmed up, legs feeling fantastic and ready to go. I settled into 3rd off the gun and maintained that for the first lap in about 54 seconds. From there things went downhill. At 500m my legs went flat and my form disintergrated. 4th place flew by me and the leaders gapped me. At 100m to go, 5 and 6 pulled level with me but I knew who these athletes were.... I knew I couldnt let them take me and I fought them off to the line. I ran 1:54.8 - 4 seconds off both my pb and the winner.
Thus when I toed the line the next day for the 1500m, I was preparing for a similar race as the 800m and was determined that I would run myself into the ground in order to get a result. However, I was pleased to find out that my legs felt strong and the race started off slow...playing right into my hands and culminating with the finish described above.
And now for a (dare I say it myself?) well-deserved break. Looking back, training for my summer season began 4 days after the CIS Championships in March and since then I have logged over 850 miles and raced 14 times. I have criss-crossed the country for a total of 13309m and approximately 42 minutes and 20 seconds of racing. That's a heck of a lot, especially for someone who has never put together such a long summer season before.
And what have I taken away from this season? How have I changed and what lessons have I learnt?
- Never give up! If I can get within 100m of the finish line, no matter how badly I feel, there is always something left in the tank to kick.
- The art of recovery. Both mentally and physically, I have discovered ways of making sure that I return my next race or training session ready to face the challenge. There are no secrets - just taking good care of your body (eg eating and sleeping right) and having a positive attitude make a world of difference.
- Racing Maturity. While the wisdom of my tactics are often debated, I am getting better at making decisions while in the pack. Timing and location are essential to set oneself up for success. My main strategy is to react to developments in the pack; with further training and growth I hope to be strong enough to take control of races myself.
- No time for heroes. In training, no single Hurculean effort determines one's success. It is more so the everyday, regular efforts that culminate over weeks and months. In races, the objective is to win - to be at the front of the pack only when it counts: at the finish line. Bolting at the gun to try to lead start to finish is rarely an effective strategy.
- I have so much to learn. This pretty much sums itself up!
- Base Camp II. That's where I am at now. I still have far to go before I reach the summit of this mountain. But I think it's possible. Time will tell!
Thats all for now. I'm taking two weeks off from running and then will dive into the XC season. I will continue to blog (perhaps not as regularly during my sabbatical) about the life of a EMIP. Thanks for following me this season and look out for more to come!
Be Easy.
Thus ended my 2010 track season. I ran 3:49.97 to win the 1500m, a race that in which I maintained 3rd position as the leaders shuffled around until the last 200m when I moved into 2nd and then into 1st with 80m left. It was a relatively easy race - a rather large departure from the trainwreak that was the 800m the previous afternoon. I had warmed up, legs feeling fantastic and ready to go. I settled into 3rd off the gun and maintained that for the first lap in about 54 seconds. From there things went downhill. At 500m my legs went flat and my form disintergrated. 4th place flew by me and the leaders gapped me. At 100m to go, 5 and 6 pulled level with me but I knew who these athletes were.... I knew I couldnt let them take me and I fought them off to the line. I ran 1:54.8 - 4 seconds off both my pb and the winner.
Thus when I toed the line the next day for the 1500m, I was preparing for a similar race as the 800m and was determined that I would run myself into the ground in order to get a result. However, I was pleased to find out that my legs felt strong and the race started off slow...playing right into my hands and culminating with the finish described above.
And now for a (dare I say it myself?) well-deserved break. Looking back, training for my summer season began 4 days after the CIS Championships in March and since then I have logged over 850 miles and raced 14 times. I have criss-crossed the country for a total of 13309m and approximately 42 minutes and 20 seconds of racing. That's a heck of a lot, especially for someone who has never put together such a long summer season before.
And what have I taken away from this season? How have I changed and what lessons have I learnt?
- Never give up! If I can get within 100m of the finish line, no matter how badly I feel, there is always something left in the tank to kick.
- The art of recovery. Both mentally and physically, I have discovered ways of making sure that I return my next race or training session ready to face the challenge. There are no secrets - just taking good care of your body (eg eating and sleeping right) and having a positive attitude make a world of difference.
- Racing Maturity. While the wisdom of my tactics are often debated, I am getting better at making decisions while in the pack. Timing and location are essential to set oneself up for success. My main strategy is to react to developments in the pack; with further training and growth I hope to be strong enough to take control of races myself.
- No time for heroes. In training, no single Hurculean effort determines one's success. It is more so the everyday, regular efforts that culminate over weeks and months. In races, the objective is to win - to be at the front of the pack only when it counts: at the finish line. Bolting at the gun to try to lead start to finish is rarely an effective strategy.
- I have so much to learn. This pretty much sums itself up!
- Base Camp II. That's where I am at now. I still have far to go before I reach the summit of this mountain. But I think it's possible. Time will tell!
Thats all for now. I'm taking two weeks off from running and then will dive into the XC season. I will continue to blog (perhaps not as regularly during my sabbatical) about the life of a EMIP. Thanks for following me this season and look out for more to come!
Be Easy.
Thursday, August 12, 2010
One Last Hurrah!
Tomorrow (Friday) I journey off to compete in the Athletics' Ontario provincial championships. This journey will require a 5:30am wake up, drive to Ottawa and then catch a 6 hour bus with the Ottawa Lions track club to Sudbury (of all places) where the championships are being hosted by Laurentian University. I race the 800m on Saturday afternoon, followed by the 1500m on Sunday morning and then will return on the bus with the Lions to make it back to Ottawa by about 10pm for a Ktown return around midnight.
Why do I make this trek to get in a few races at the end of what has been a very long season (now at 10 races since May)? Well, mes amis, there are a few reasons - in no particular order:
1) Money - while this trip is costing me a packet for travel and accommodation for around 5.5 mins of racing (and less if I'm good!), my appearance at the meet helps qualify me for Quest for Gold money, which is Ontario's system of funding elite athletes. I have run fast enough times and placed well at Nationals to help my cause, and now an appearance at these championships is all that is left, not to secure the funding, but to put me on the list. This money (don't ask how much you nosey parker cos I'm not telling even if I did know!) will help go toward training and racing expenses in the coming XC season in the fall as well as track seasons in the winter and summer of '11.
2) Mix and Mingle - I need to continue to rub shoulders with not only the athletes that I compete against, but also officials and coaches who may be able to help me with my journey. There is plently out there about training and racing that I don't know and need to find out. I need to find out how to create an environment around me that is conducive to positive development. I need to know how aspiring Olympians live and train, and there are coaches out there who have seen, helped or done it themselves.
3) Unfinished business - I have not yet broken 1:50 for 800m nor do I believe that I have run as fast as I can in the 1500m. These are things I would like to do this season. One or both of these things may or may not happen but we won't know until we try.
4) Supporting local athletics - I think it is important that athletes of all calibre go to their provincial and (especially) nationals championships. It improves the quality of the competition, gives them exposure, and inspires the younger generation who can see them in the flesh. Not saying that I am doing any of those 3 things, but one day I might and until then I should do my part and at least add another body to the starting line!
Another thing that I think is important is that I go to bed now. Goodnight and I will blog again on my return home.
Be Easy.
Why do I make this trek to get in a few races at the end of what has been a very long season (now at 10 races since May)? Well, mes amis, there are a few reasons - in no particular order:
1) Money - while this trip is costing me a packet for travel and accommodation for around 5.5 mins of racing (and less if I'm good!), my appearance at the meet helps qualify me for Quest for Gold money, which is Ontario's system of funding elite athletes. I have run fast enough times and placed well at Nationals to help my cause, and now an appearance at these championships is all that is left, not to secure the funding, but to put me on the list. This money (don't ask how much you nosey parker cos I'm not telling even if I did know!) will help go toward training and racing expenses in the coming XC season in the fall as well as track seasons in the winter and summer of '11.
2) Mix and Mingle - I need to continue to rub shoulders with not only the athletes that I compete against, but also officials and coaches who may be able to help me with my journey. There is plently out there about training and racing that I don't know and need to find out. I need to find out how to create an environment around me that is conducive to positive development. I need to know how aspiring Olympians live and train, and there are coaches out there who have seen, helped or done it themselves.
3) Unfinished business - I have not yet broken 1:50 for 800m nor do I believe that I have run as fast as I can in the 1500m. These are things I would like to do this season. One or both of these things may or may not happen but we won't know until we try.
4) Supporting local athletics - I think it is important that athletes of all calibre go to their provincial and (especially) nationals championships. It improves the quality of the competition, gives them exposure, and inspires the younger generation who can see them in the flesh. Not saying that I am doing any of those 3 things, but one day I might and until then I should do my part and at least add another body to the starting line!
Another thing that I think is important is that I go to bed now. Goodnight and I will blog again on my return home.
Be Easy.
Tuesday, August 10, 2010
Honey I'm Home!!
Back in Kingston now after a very nice holiday in England. I spent a week in the Lake District, and area in the north of England, walking and sampling local brews from pubs. We did a lot of walking (the British term for hiking) over hill and dale, through bog land and sheep poo to reach the highest peaks in England (just under 1000m) and admire the very interesting interior aspects of an ever-present cloud.
Seeing as we would cover approx 8 miles on our daily walk lasting between 4-6 hours, I took the week off from running. I did get in 3 runs, each just 40 mins easy for about 6 miles....just to keep myself ticking over for this coming weekend and also to give my sister some moral support on her own runs.
This coming weekend in the final event of the 2010 summer track season: the Athletics Ontario Championships. These are hosted by Laurentian University in Sudbury, which is proving to be a rather difficult place for me to get to. There is a bus that I can get up there, but no bus that leaves at a reasonable time from Sudbury....unless I want to stay an extra night. If anyone knows anyone who is heading up for the event....please get in touch with me!
I'm not sure what Kev has planned for me to prep for this event, but will most likely be some light workouts on the track to sharpen up. He likes to keep me guessing but I'll see him tonight and will find out then. He mentioned that taking a week off like I did will only be helpful for me: i won't lose any fitness and it will rest my hamstring and legs....so I might surprise myself on the weekend. Fingers crossed!
In other news...I have added an extra page to this blog. You will find it below the monstrosity of the picture of me (note to self: downsize it!), and it is entitled: Videos. For your viewing ease and pleasure I have complied videos (or links)of all of my races that I have been able to find on the internet. Enjoy!
That's all for now. It's lunchtime. Speak soon!
Be Easy.
Seeing as we would cover approx 8 miles on our daily walk lasting between 4-6 hours, I took the week off from running. I did get in 3 runs, each just 40 mins easy for about 6 miles....just to keep myself ticking over for this coming weekend and also to give my sister some moral support on her own runs.
This coming weekend in the final event of the 2010 summer track season: the Athletics Ontario Championships. These are hosted by Laurentian University in Sudbury, which is proving to be a rather difficult place for me to get to. There is a bus that I can get up there, but no bus that leaves at a reasonable time from Sudbury....unless I want to stay an extra night. If anyone knows anyone who is heading up for the event....please get in touch with me!
I'm not sure what Kev has planned for me to prep for this event, but will most likely be some light workouts on the track to sharpen up. He likes to keep me guessing but I'll see him tonight and will find out then. He mentioned that taking a week off like I did will only be helpful for me: i won't lose any fitness and it will rest my hamstring and legs....so I might surprise myself on the weekend. Fingers crossed!
In other news...I have added an extra page to this blog. You will find it below the monstrosity of the picture of me (note to self: downsize it!), and it is entitled: Videos. For your viewing ease and pleasure I have complied videos (or links)of all of my races that I have been able to find on the internet. Enjoy!
That's all for now. It's lunchtime. Speak soon!
Be Easy.
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