Some days (rarely), I just don’t feel like running.
** “I had an epiphany.”
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by John Kane
Epiphany
March 13, 2007*Harbingers
March 12, 2007The first sunny day of this phase of daylight savings must have triggered a switch in my brain that tells me to run because I seemed to do a lot of it — I hope this is an indication of what’s to come, as spring approaches.
First up was a scheduled hill work out under perfect conditions, sunny and cool. I did this around noon by which time the day was the kind where you’d want to wear both mittens and sunglasses — love that !
By early evening, with the sun still lingering on the horizon, I was feeling spry so I decided to get in the longish run that I had missed on the weekend 
due to an 8k race. I got in 15 miles which included five (5) wear testing the Nike Air Structure Triax X from the Nike Runner’s Lounge. I had previously tested a couple of other models (details here and here) but unlike them, I found the Structure too rigid for my tastes. It may be a shoe suited for a less neutral foot striker than me but it just seemed overly firm and relatively unresponsive.
I was curious as to what the “triax” refers to since my favourite test shoe so far also had it in its name, Air Zoom Skylon Triax. The helpful Nike rep assisting me offered to get an answer by the time I next visit. Perhaps if he reads this he will advise by posting a comment…
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(1) Hills 8.5mi, 1:10:30 {incl. 4 ascents of 1.11mi w 112′ elevation, 7:30, 7:27, 7:28, 7:11};
(2) Easy 15mi, 1:58:18 (av. 7:53/mi)
p.s. last time I did this hill work out, my fastest rep then was equivalent to my slowest rep today — hopefully, another indication of good things to come !
Puddle lines
March 11, 2007Borrowing from basic trigonometry, a common racing strategy, especially on a curvy course, is to run chord lines, instead of the the natural curve because, as everybody knows, the 
shortest distance between two points is always a straight line.
Also known as cutting the corners (legitimately), it’s not always possible to do, for example, like when boxed into a position within a pack. However, during today’s race, Harry’s Spring Run-Off 8k, I was certainly not encumbered by any pack because, as I fully expected, the elite field was never even in my field of vision past the first 800m.
Instead, due to incessant rainfall lately, racers could neither run the curves nor the chords of this double 
loop course (which incidentally included going twice past the statue of another famous Harry, Harry Jerome). Rather, we had to run the puddle lines, negotiating around the edges of what seemed to be an endless series of shallow wading pools, scattered randomly.
I am not using the puddles as any excuse for the fact that I missed my target finish time by 20 seconds, after all, I have lived many years in this infamously rainy city and should be quite used to it. Yet days like this do remind me of the comments made by David Duchovny back when he was filming The X-Files here:
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“Vancouver is a very nice place if you like 400 inches of rainfall a day… it is kind of like a tropical rain forest without the tropics“
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— but I digress.
Getting back to the puddles, I can’t help but think that all the weaving around, jumping over and sometimes through, this liquid minefield was at least a psychological deterrent.
On the bright side, I hope that getting through such sub-optimal race conditions will build some degree of confidence for future races.
Wet rehearsal
March 10, 2007The day before a race is full of preparations: Picking-up the goodie bag and bib number, charging-up the iPod and Garmin, choosing a play list, selecting apparel and shoes, eating a carbo-rich dinner, staying hydrated and setting alarm clock forward one hour (for daylight savings time).
Also on the pre-race agenda was a light run to flex the running muscles a little. Unfortunately, it rained continuously all day long so I got soaked. The weather forecast for tomorrow is for more of the same, “rain, at times heavy”, so I’ll consider today’s effort a bit of race-condition sensitization.
Factoring in the expected rain, wind and puddles for tomorrow’s 8k race, I’m going to be a bit conservative in my goal, shooting for sub 31:00.
Skunk at the garden party
March 8, 2007I do not suffer from any illusions that I am an “elite” runner yet my PBs apparently qualify me to run amongst them (barely) when the gun 
sounds this Sunday, one hour in advance of the mass start.
The elite roster includes a two-time olympian, national reps, et cetera.
Oh well, on the premise that faster runners will embarrass my ass draw out of me a better performance, I registered qua “elite” — running the risk of stinking-up the joint.
Eyeing Harry’s
March 6, 2007-
Harry’s what?
No rude imagery, please.
I am of course referring to Harry’s Spring Run-Off 8k, going this weekend. It’s a first-time event but, if the suits in the ad are any indication, it promises to be quite a dignified affair !!
In fact, amongst the prizes is one for best dressed. For me I’ll just go in regular running garb and use the race for speed training, as the marathon training builds up.
I don’t know when the photo was snapped but surely there is no snow on the ground today. Rather, it was a perfectly balmy. So nice that even though I did my scheduled tempo run on the treadmill early in the day, I couldn’t resist doing an early evening run too.
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(1) Tempo (TM) 10mi@9.3(6:27)w.5-0%, 1:04:31
(2) Easy 6.01mi, 46:10 (av. 7:41/mi)
Tryvertising
March 4, 2007Since first visiting the Nike Runner’s Lounge last week, I have learned that, in marketing circles, this kind of pop-up shop is not new; it is a form of “tryvertising“. The idea is to integrate a product into the consumer’s regular use pattern without any sales pressure. This marketing strategy makes the product relevant to the consumer, allowing for adoption.
This time, I tried out the Nike Air Zoom Skylon Triax 2007, a light weight shoe whose flexible sole design bears some similarity to the Nike Free. During the six (6) mile test run, I was so impressed with them that my thought was the only thing limiting these shoes is the wear-tester (me)!
I will definitely consider this model of shoes when doing my comparison shopping. They would be suitable for short, fast-paced training, like tempos and intervals.
Solo drills
March 3, 2007Intervals are always hard but doing them alone is extra hard.
Today: Intervals (3×2) 2miwu, 2mi12:20[8:00]; 2mi12:40[8:00]; 2mi12:49, 2micd
Thirty-six degrees of Starbucks
March 2, 2007The purpose of today’s longish run was simply to keep moving, without any thought of pace. The idea being to exercise mainly the aerobic system.
Such slow-paced long runs can be deadly boring. Therefore, to combat boredom, the premise for today’s run was to head toward the closest Starbucks, taking the most direct path. Upon arrival, record a split time, then change direction randomly and repeat the exercise — without re-visiting the same coffeehouse twice.
It’s a variation on the six degrees of separation concept that every person is connected to any other person through not more that six personal links. With today’s connect-the-dots run, 36 Starbucks were linked by me.
It’s probably the most ubiquitous storefront brand in town but, frankly, I subscribe to Larry David’s brand of mockery:
Dig deep
March 1, 2007A couple of days ago, my scheduled nine (9) mile run, at tempo pace, posed too great of a challenge for me. I failed to properly complete the work out.
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Today was the re-do.
After five (5) miles, I used 
mental techniques to keep pace, repeating the mantra “dig deep, don’t stop… dig deep, don’t stop“ so many times. It was like writing lines on the chalkboard, acknowledging previous shortcomings.
During the last two (2) miles, I switched techniques and tried to maintain a smile. As you may know, the conscious effort of smiling subconsciously signals to the brain that the exertion is easier than perceived to be.
I was pleased to have completed the work out properly this time — lesson learned.
An exercise cocktail
February 28, 2007-
I did a “bikran“.
In affectionate reference to an exercise sequence that (as far as I know) is unique to me, the term bikran was coined.
Bikran is a blended word which I define as a combination of specific yoga postures, practiced in a simulated sauna — to wit Bikram Yoga — immediately following the completion of running exercise.
With a bikran, I worry less about lactic acid accumulating and lingering in my running muscles because I flush it out through 90 minutes of muscle contraction/lengthening in heat.
I have also developed a variation bikran. Between the two (2) segments of this combo, I sandwich in a 10-minute, leg-immursed ice bath. This reduces any inflammation caused by the run, before moving into the hot yoga. I call this exercise-cocktail “bikran on rocks” 😉
CAVEAT / DISCLAIMER:
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Do not attempt any of my personal exercise sequences; any attempts are done at one’s own risk.
The footsteps of legends
February 27, 2007I have decided that I want to be “running in the footsteps of legends“, selecting the inaugural Eugene marathon as the event to patronize this spring. The race will take place on April 29, 2007, exactly 60 days from today.
Why Eugene? I’m a sucker for an eye-catching logo and I think this footstep imprint is a hip design that ties-in perfectly to the theme of “running in the footsteps of legends”.
More importantly though, I am drawn to this event because organizers are promoting the course as flat which is a pre-requisite for my discriminating tastes.
As a bonus, and as most running fans would know, Eugene is steeped in running folklore, being the place where legendary runner Steve Prefontaine et al ran many stellar performances and also where Pre met his demise in a single-vehicle crash.
Eugene is also the location where Pre’s U of O coach Bill Bowerman invented the waffle sole which spawned into one of the all time classic running shoes, the Nike Waffle Trainer — I got my first pair about 30 years ago.
Unfortunately, today’s training was dampened by a bout of self-doubt. I had been building my weekly tempo runs, adding a mile each week. Today, I was scheduled to do nine (9) miles. I only got half way through when I let fatigue get to me, lost my focus and stopped. At least I completed the full distance but not until after indulging in a rest.
Note to self: Next time run through it; if necessary, reduce the pace/incline but complete the scheduled distance, without stopping.
Today: Tempo (TM) 1miwu; 4.5mi@9.3(6:27)w1%29:01[3:00]; 4.5mi@9.3(6:27)w.5%29:01
A “sincere” attempt
February 25, 2007
In recognition of the legendary race between Roger Bannister and John Landy (1954, Vancouver), Jamie Hilder entitled his exhibition: The Miracle Mile (Charles H. Scott Gallery, Granville Island, until March 11, 2007)
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The exhibition is kind of performance art, documented over the period of one year, where Hilder meticulously logged his daily fitness/dietary regime, juxtaposed to photographs showing the daily transformations in his physique and plays video footage of the rigours his training — including ice baths and vomit sessions — all for the express purpose of making a “sincere” attempt to go from a complete non-runner to a sub-four minute miler.
The climax of the exhibition is a large wall-projection video of Hilder’s ultimate time trial, recorded by camera leading him around four (4) laps of the track. The footage is complete with a digital display of his elapsed time, building the suspense with each passing lap as he appears on pace… ultimately, crossing the finish line a fraction of a second under four (4) minutes… Wow, now that was astonishing !!
My own training today was a tough hill circuit. I pushed myself (without vomiting) and drew strength from the images of how Hilder had pushed his own limits.
p.s. I noted Hilder’s utilization of artistic license: with each (real time) minute elapsed, only 48 seconds passed on the display clock !
Nike: the marketing master
February 24, 2007Nike recently opened its (second) Vancouver Runner’s Lounge. This one is located on prime retail space, along Coal Harbour, overlooking Stanley Park. Yet, they offer nothing for sale.
Instead, runners (and non-runners alike) may visit and try out Nike shoes/apparel — outside or on their treadmill — surf the net with their large-screen iMacs, wear-test an iPod Nano, refuel with a cold Gatorade and top it off with a massage to boot. (I did it all)
As I arrived in the cold rain, I thought this place was too good to pass by. I asked to try a light, neutral trainer and was given the Nike Air Zoom Elite 3. I took them out for ~8mi, which I sandwiched between the ~6.5mi to/from.
I must admit that for about 10 years I have had an aversion to Nike shoes, ever since those little air pockets in the soles kept popping like bubble wrap. But, I gotta say, these Zoom Elites were a smooth ride and I would consider them next time when doing the pre-purchase comparison routine.
Now that’s effective marketing: offering a trial run, literally, to convert (potentially, at least) a competitor’s brand-loyal consumer — good job Nike.
Moving violation
February 23, 2007
I have run Waterside Walk and all along False Creek hundreds of times, never paying attention to signage, preferring to soak in the stunning views.
During my interval session today, I noticed several of these signs, indicating that the speed limit for the entire pathway is max. 15 kph (confirmation here).
Good thing there were no radar traps… clearly, I was “speeding” !!
(slowest interval: 16.9 kph (10.5 mph); fastest: 17.5 kph (10.8 mph))
At My Pace 