Trail Tripper

As the slow march back towards fitness starts I have begun to wonder how rapid the loss of fitness was. I was maintaining a fairly strong fitness base for the 4 years or so that lead up my last event, 2012′s Scotiabank half marathon in Vancouver.
I was not surprised at all to learn that the decrease in fitness really begins around the 2 week mark after the training load is lightened and continues to fade the further one keeps the load light.
The inaction has a bit of a domino effect from there. The first and most noticed results is the loss in cardio, but the bodies systems are all connected and its not long before other biological signs begin to appear. Blood volume decreases, reducing oxygen uptake ability. Paired with losses in mitochondrial density, lactate threshold and the ability to burn fat stores and the reduction in the enzymes responsible for metabolizing energy it begins to look bleak fairly quick.
The next phase is muscle atrophy and it goes on from there. Point being that things go sideways quickly. The general idea is that if you dont use it you lose it. The process of getting out of shape is a lot easier and twice as fast as getting into shape.
Of course with the experience of having been at a certain level once before and the benefit of muscle memory the path can be righted fairly quickly and with the benefit of cross-training the curve can begin to climb again in little time but in hindsight I would have saved a lot of time and effort if I had made better attempts to maintain over the last 10 months.
The silver lining for me in this return to fitness is that I have time. For a change I am plotting a series of goals as I build towards being in peak fitness for the summer of 2014. I feel a bit funny plotting and planning 14 months out however I know how quickly time slips away and how important it will be to be feeling like no stone was left unturned in the journey that will prepare me for a summer 2014 battle @ 10,200ft. I have been there before and vow to return lighter, leaner and meaner than ever.

Quietly beginning to get runs in more days  than not and beginning to feel a little life returning to my legs.  Its a great and somewhat sad reminder of the fitness level that I had maintained but was unaware of for near 4 years. I take a little ease from Scott Jurek saying its okay to forget all about running for a while and even to gain 7-8 lbs, as it will restoke the fire a bit. Scanning through some late summer options for an event still undecided about distance or terrain  but it’ll come.

http://www.transvulcania.com/index.php/es/ The Transvulcania event this weekend is stacked with world class talent and should be a great one to watch.

Its been a little quiet on this front for the last while but as this is primarily a running log I haven’t had much to add during the last 6 or 7 months while its been quiet on my event calendar. Slowly things are returning to a more normal  rhythm.

On a Saturday morning 5 years ago I awoke and decided to participate in the following mornings local spring start to the running  season, the Vancouver Sun run. A 10k run that has risen from humble beginnings to an annual average of 50,000 eager runners pounding the streets through downtown Vancouver.

This past Sunday I returned to run the event as a bit of a nod to the 5 year anniversary of whats become a huge part of my life. I certainly had no idea at the time the effect that the high coming off the Cambie Street bridge  toward the finish line was about to have on me but  safe to say it was huge.

A short look back has reminded me that although I have had a bit of a lull over the last while the numbers over 5 years are pretty good.

• 3 x 10km
• 12 x Half Marathons
• 3 x Marathons
• 1 x 50km
• 2 x 50Mile
• 3 x 100km
• 2 x 100 Mile

Having been able to finally get an event finished after a few false starts I am looking forward to getting a few more tucked away in 2013. Most likely a summer Half and a fall 50 mile or 100 km event to prime for a big 2014. I am mulling possibilities of a race series for year 40 or really bearing down on a old familiar 100 mile event and evening the score.

If there is one thing I’ve learned in the last 5 years its that I’m willing to commit and I will not quit, because I’m better than I think I am and I can do more than I think I can.

With the pending arrival of our daughter in December Tracy and I have been spending time looking through our baby pictures with our parents and speculating on which features match who as compared to the 3D images we have from Ultrasounds. Its been a fun exercise. During all of this though I cant help but notice our parents and siblings in the pictures and realize that it won’t be all long before the same type of event plays out with the kids.

They’ll certainly laugh looking back at clothes,hair styles and have the flashbacks that are usually brought on by scents, smells and oh, god-my dad used to listen to that song/band over and over….it drove us nuts. What I have never really fully realized though is that at some point in ancient history-perhaps when Christ was a carpenter or there were hitching posts at every store front and saloon that our parents lived out the same act. Those stories that got told over and over and we used to throw our heads back during or try to sneak out of the room during are the ones we are starting to tell.

In other words, these are the good old days. Gas was 1.25. Harper was in power( not good just correct). The lock-out. The Olympics. Crosby. Lebron . Brady. Super Storms, Climate Change..I was going to comment on pre cellphone days but I can hardly remember that either.

Of course this is all a little tongue in cheek but for me the last few weeks have been a bit of a paradigm shift. Obviously at 38 I don’t believe for a minute that out of 120 years I fully intend to live that the best is behind me but I am starting to realize that looking back later on I’ll long for some peace of this past time paradise so maybe I should be sure take as much joy from each young day as I can.

The last few weeks have been a steady build of some reasonably good base numbers . The goal mileage has been slowly widdled from 360 something down below 288 before todays numbers get added, err subtracted off. The consistent daily runs although short are beginning to feel really good especially when coupled with the swelling in my right foot easing off. I have 18 or so days before I return to work and although I have had more than enough of the time off I’m looking to use the time home to try and blitz the miles off from that 288 and see if I can get into the ‘bonus’.

Nothing came of the intention to partake in either the  Padden Lake 1/2 or the Hallows Eve 1/2. The starts didn’t quite align or I didn’t get my ass in gear quick enough..Either way it looks like the rest of 2012 is going to be mileage build up with no imminent events looming.

Its becoming like the ‘white bronco’ chase for endurance athletics fans. Just a lot slower and drawn out and not on broadcast television. The Lance Armstrong fall out. We all were given the opportunity to the ‘reasoned decision’ against LA a few weeks back. As I mentioned then I was surprised that all evidence was testimony and witness accounts from self admitted dopers without a single positive test result. Nary, zero notta.

That didn’t make sense to me. Something stunk. Then sensible scenarios were put forth, like Kathy LeMonds (wife of tour legend Greg LeMond) claims that upper members of the UCI, namely former UCI president Hein Verbruggen, had taken $500,000 to cover up a positive test in 99. More over the money had come from LA sponsors like Nike. For his part Verbruggen responded by saying that the claim was ubserd due to there never have been any positive tests to cover up. His quoted words in 2011 were:

“That’s impossible, because there is nothing. I repeat again: Lance Armstrong has never used doping. Never, never, never. And I say this not because I am a friend of his, because that is not true. I say it because I’m sure. Even if we would like, it would not be possible to bury a positive test. Test results are not only to the UCI, but also to the WADA.” (source)

After the release of the ‘reasoned decision’ he felt it was important to note that he and the UCI were not found to have ‘put things under the table’ however he and “this makes me sick to my stomach” current UCI president Pat McQuaid were found on page 161 of the report to have had pre-judged the verdict on Armstrong before ever seeing the USADA dossier of evidence…(source)

So, where does this leave us? Who knows. This morning Five-time Tour de France champion Miguel Indurain leapt to Lance Armstrong’s defence , saying he believes the US cyclist is innocent of the doping allegations that have been made against him. What ever man. The twists and turns aren’t so much alluring and interesting as a bit sad and unremarkable. But as it all continues to unravel more and more folks will continue to distance themselves and point and wave their fingers.

I do think that its a little unfair in light of the information coming out about as many as 85% of the tour riders being doped that LA is taking all the heat. But the bigger they come..

One of the fundamental focuses during a triathlon is reducing the amount of time spent in the swim to bike and bike to run transitions of the event. The city of Penticton is about to learn if they have put enough focus on their huge transition. After 30 years as the host city of Ironman Canada the countries only full distance Ironman brand event Penticton has decided to no longer host the  brand and has opted to host a German based ‘Challenge’ family triathlon event. The Ironman brand is owned by the WTC and its biggest competitor is Europe’s Challenge Family brand which also hosts events worldwide.  The Ironman brand was a hot commodity and numerous BC cities bidded for the right to host the Ironman event in 2013, it was awarded to Whistler, BC. For 2013 both the Canadian Ironman and the inaugural Challenge Triathlon in Penticton will be held the same day, August 25.

It’ll be interesting to watch and see how all this plays out. Much like Rollerblade is virtually interchangeable with in-line skate and UFC is to MMA  so too is Ironman linked with the sport of triathlon. To the average observer Ironman is triathlon. I am curious to see if the weight of the Ironman name is enough to pull would be athletes to Whistler or if the outstanding single loop course and the experience built over 30 years will bring folks to back Penticton.

The Challenge brand has a relay feature that the Ironman brand didn’t. It’ll allow a different athlete to compete in each stage. That is a component that should bring in new blood to the event. Challenge will also have a heavy marketing push in Europe in hopes of bringing in over seas tourists. The costs of both events is a bit of a saw-off both near $625 plus what ever taxes are due.

As mentioned earlier both events will be the same day in 2013 but Whistler Ironman will be moved to the end of July for the 4 remaining years of the contract and there is some hope that both events can co-exist. However it seems unlikely to me that most could recover from 1 Iron distance to compete again within 30 days for the other let alone buck up dual 625$ fees and costs for travel and lodging. Having said that the average income of a Ironman participant was reported at near $160,000.

Whistler won the right to host over Kelowna, Huntsville, Ont. and maybe most notably Victoria. It was reported that the many municiple governments(13 different municiplaities)  permits were a huge concern to the WTC when making their final decision.

The official WTC press release is below.

Today, World Triathlon Corporation (WTC) announces Whistler, British Columbia as the new venue of the IRONMAN® Canada triathlon. IRONMAN Canada in Whistler builds on the legacy of the 2010 Winter Olympics, while offering athletes a beautiful, challenging experience in a world-class venue. The event is scheduled for Sunday, Aug. 25, 2013, and will be the 31st running of IRONMAN Canada.

“Whistler is recognized worldwide as a sought-after travel and outdoor recreation destination. As the new host community of IRONMAN Canada, Whistler will immediately earn a reputation as a triathlon destination,” said Steve  Meckfessel, Managing Director of Global Race Operations for WTC. “With its accessibility to major west coast markets, stunning beauty and tourism infrastructure, Whistler will resonate with our athletes, their families and fans of IRONMAN.”

The race will start with a two-loop, 2.4-mile swim in the clean shallow waters of Alta Lake at Rainbow Park, which has an average water temperature of 67 to 72 degrees Fahrenheit in late August. Athletes will enjoy a lakeside transition before starting a one-loop 112-mile bike course that is comparable in difficulty to the bike route at IRONMAN Lake Placid, IRONMAN Coeur d’Alene, and the previous IRONMAN Canada. Athletes will travel south on the Sea-to-Sky Highway before climbing into the Callaghan Valley, site of the Nordic skiing events during the 2010 Winter Olympics. After descending back to the highway, athletes pass through Whistler on their way north to Pemberton. An out-and-back section allows athletes breathtakingly beautiful views of glaciated peaks, while racing on a completely flat section of road. Athletes return to Whistler via the Sea-to-Sky Highway over rolling terrain. The two-loop run course follows the meandering Valley Trail past Lost Lake and Green Lake allowing spectators to reinvigorate athletes with a return through Whistler Village at the halfway point of the run before finishing adjacent to Whistler Olympic Plaza.

“We are absolutely thrilled, and honoured, that Whistler has been chosen from among some of the country’s most spectacular destinations to host IRONMAN  Canada,” said Breton Murphy, Tourism Whistler’s Director of Partnerships and lead for the Whistler Organizing Committee, which responded to the request for proposals by WTC.

“Whistler is a world-class, all-season resort with a global reputation for producing and hosting international events of the highest calibre,” said Murphy. “IRONMAN Canada is a natural fit for our resort – and being selected as its new home speaks to Whistler’s ability to deliver an exceptional experience for both athletes and spectators.”

“Whistler is an outdoor sport Mecca,” said Murphy. “IRONMAN Canada competitors and enthusiasts will marvel at our spectacular mountain ranges, pristine lakes and extensive network of cycling, running and walking trails.”

IRONMAN Canada will be a P-1000 race with a $25,000 USD professional prize purse. Additionally, the race will offer 100 age group slots to the 2013  IRONMAN World Championship taking place on Oct. 12, 2013.

(sourced)

Doing a quick search back through the last year of posts I quickly realized that I have been dealing with the nerve pain/swelling in my right foot for ~18 months. Thinking back I can remember specifically stopping during the Burnaby Lake 100 mile run to check my right shoe for rocks after about 60 miles. That was the May long weekend 2011.

The pain never got to be enough of a factor in any run training or event that it would become cause for concern so I ignored it. Post run icing /anti-inflammatory seemed to control the flare ups until yesterday when upon waking I noticed there was a enough swelling that I could visually identify the affected spot.

Nervously I called the Chiropractor and made arrangements to have the issue checked. In the 20 or so minutes it took to walk over to Willowbrook Chiropractic I kept beating myself mentally for not having dealt with the issue sooner and having brought the problem to an unnecessary head.

Feeling rather foolish as I explained how I had arrived a year and a half after the initial warning signs appeared to have the problem checked and I was soon relieved to learn I had done no permanent damage and treatment would begin right away.

It looks like the problem was caused by a lack of  mobility in my right forefoot and the 2nd and 3rd toe were behaving as a single unit. A much easier issue to deal with than pinched/damaged nerves. Within a few minutes and a whole lotta pops, slams and crackles later I exited the office with the pain relieved and a noticeable pliability back in my right  foot. I’ll continue to follow up but what a difference that 10 minutes has made. I’m an idiot for having waited at all let alone 18 months. Like my father says:’ you don’t know whats driving you crazy unit its gone’.

To continue with this dry topic for 1 more minute I’ll just add that the reason I mentioned checking the shoe for rocks in the first paragraph is that although the minor nerve pinch was closer to the top of the foot it’ll often present a sensation on the sole of the foot. Feeling like a large rock or a bunched sock under your toes. The damage was most likely taken on during the Lumberjack 100 in April 2011 when I had right foot issues after getting my foot bunched and twisted near mile 38 and resulting in me DNFing that event.

Its been near a year since I last toed the start line of an ultra distance event and it’ll be at least January 1 before I do again. I have been mulling over whether or  not it made any sense to participate in next weekends Whistler 50 event and just enjoy the day. I don’t think it does. I have decided instead to run the Lake Padden Trail 1/2 in Bellingham Washington on the 20th.

Mentally I think a happy paced sub 2 hour run will leave me in a better spot then a hard pushed miserable result that the lack of long run training would have given in Whistler. The time and effort that went into both Leadville and Whistler in 2011 showed in the positive results in those two events last year in particular the latter in Whistler last November. Running Whistler on a whim won’t serve me well.

As a final 2012 goal I am aiming for 362.5 miles to finish out the year on Dec 31. On its own the number is totally managable however throw in the yet unknown new out of town work situation and the pending womb-to-room project and pending  arrival of our daughter things get a little more dicey.  362+ miles will round out the year at a even modest 1000 miles for the year. Lower numbers than I am used to but considering brutal early year injuries and the breakneck speed of change this year I’ll happily take the number.

Without knowing anything about the coming work schedule for 2013 its hard to really sharpen focus towards any long term race plan but I am intending on 1 of 4 events as a focus. The AC100 ; TahoeRim100 ; PinetoPalm100 or a return to the LT100.