March 05, 2012

A lighter week of 118K ahead, pfew!

Tired. Coffee. It's raining outside. Monday morning. In the past week I ran another 128K, perhaps 130K, of which I covered 50K in the past couple of days, so the fatigue is not surprising.

On Saturday I did the Run for the Honeywagon half marathon, with a 6K warmup and a 2K cooldown, followed on Sunday by 21K in 1hr 49, or a pace of about 5:12 per K at an average heart rate of 131 beats per minute. 

The next seven days are relatively light, with 'only' 118K on the schedule. Today, I am starting the week with a 10K recovery run in the morning, followed by another 6K in the afternoon.

There's a second double run; on Friday I have 18K in the morning and 6K in the afternoon. I also have my first VO2 Max session in the 18-week buildup for the BMO Vancouver Marathon on May 6; Wednesday calls for six 800-metre repeats at 5K race pace. I might head to the track to do it as they are nice round numbers of six times 2 laps in 3 minutes flat.

My long run on Sunday is 26K, just 2K longer than most of my midweek long runs typically are. 

The new 2012 marathon course
I'd better enjoy the light week, as the next one calls for 140K including a 39K long run. I might use that session to check out the new BMO Vancouver Marathon course.

On Saturday I was reminded how knowing (parts of) the course definitely can help you sustain the effort; I happened to have covered the final 2 miles of the half marathon in Everson in my warmup and, facing a fullblown headwind, knowing where the course would end helped me manage.

Tim, who suggested I try out the marathon course which runs from A to B, has generously volunteered to support me.

March 04, 2012

Run for the Honeywagon half marathon

Reward for 89:20 in blustery conditions
Neither Tim nor I were particularly inspired by the 5:30am alarm on Saturday morning. It was dark and we could hear the rain hit the windows.

But we got up, as I was keen to use a half marathon in Everson, Washington to practice my marathon goal race pace.

We showered, hoisted ourselves into race gear including compression socks and slapped on muscle-heating cream on calves and glutes.

Tim's fuel of choice is Red Rose tea with a dash of milk, while I made a big plunger of coffee.

We grabbed gels and energy bars. Brought towels for the off-chance we could shower after the race (you never know); US dollars; travel insurance; driver's liceses; and passports plus my permanent residence card.

We didn't need to wake or walk Luka as we dropped him off the previous afternoon at the doggy ranch, which charges a $45 overnight fee worth paying since he always has a superb time playing with the other dogs. The added bonus is that our high-energy four-footed child would be more tired than us so the couch would be equally appealing to all three of us.

I made a sandwich of two slices of white bread with a ton of peanut butter to eat once I had finished my coffee in the car. I'd also brought a couple of energy bars, though only ate one. Also coming was a printout of the race and directions (a good choice as US Customs said, I live here and I have never heard of a half marathon in Everson) as well as our National Geographic road map book.

We left Squamish at about 6:15am (Tim generously did the driving) and arrived in Everson, a town of about 2,000 people just about 15K south of the Sumas border crossing, at about 9am. If this seems like a lot of effort to practice marathon race pace, then you have a clear indication of how challenging these are to do on your own.

Registration was fast and only cost US$10 for this certified half marathon course. This year marked the 30th edition of the Run for the Honeywagon event which also offered 4-mile and 1/2 mile races. It's organized by the Greater Bellingham Running Club.

Since I had to run 29K in total, including 19K at 4:15 per K or 6:50 per mile as practice for the pace I am hoping to run in the BMO Vancouver Marathon on May 6, I decided to do most of those additional 8K beyond the 21.1K half marathon distance as a warmup.

Before races I usually only run about 10 minutes, so for about 2K, to get the blood flowing. But I was pretty sure I wouldnt feel like running another 8K after the finish so I used the square course of the 4-mile race to warm up.

The 4-mile and the half marathon started at the same time, and followed the same course for the first 2 miles. And the final 2 miles of the 4-mile course were also the last 2 for the half marathon. Having run it turned out to be helpful later.

I finished my warmup with about 15 minutes to go until the start at 10am. Tim, who'd done a regular, shorter warmup, was waiting in the car as the wind cooled the otherwise pleasant conditions. It was about 10 degrees and dry, which was an unexpected bonus given the wet conditions earlier in the day and the forecast.

Incidentally, there are plenty of Dutch influences in this region near the Cascade mountains resulting from the arrival of settlers from the Netherlands in the early 1900s. Among them were street names along the course including Slotemaker Rd and Van Buren Rd.

When the race started, I made sure to take it out easy. There was no marker for the first mile but I felt I was pretty close to goal pace. At 2 miles, I was at 14:06, so I decided to pick it up slightly as the 4-mile runners turned left and the half marathoners turned right.

It wasn't a huge field but there were several people to chase. One woman was running about 500 metres ahead of me and I was slowly gaining on her until I ran caught up to her at about 3 1/2 miles. Taking out one of her head phones, she said, I don't think there are any girls in front of us.

We ran together for a few metres until we turned the next corner and hit the headwind again. A couple of guys ran near us as well as we spotted the second aid station. I had run miles 3 and 4 in 13:50.

After passing the aid station I was by myself again and turned another corner, facing a long stretch, about 1 1/2 miles, with a sidewind that wasn't helpful. I could tell I was slowly gaining on a guy in front of me which helped me concentrate. I was pretty sure there were no female runners ahead and I wanted to make sure I was staying focused on my main goal, running marathon goal race pace.

However, the conditions made my goal pace challenging enough. I ran mile 5 in 7:00 and mile 6 in 6:43. I turned another corner to face the brutal headwind for about half a mile. I noticed a couple of runners down the road who seemed to be coming closer as I kept aiming for what I felt was the right pace.

Mile 7 went by in 6:51 as I thankfully turned a corner that at least offered a sidewind for half of it. Between mile 7 and 9 I caught the two guys, which helped my confidence. I was pretty sure I was running steady. Mile 8 went by in 6:47 while mile 9 took 6:49, according to the splits I took.

I wasn't too focused on my watch, however, just on maintaining the good rhythm I felt I was in and reminding myself that dealing with the windy conditions without anyone to hide behind would only serve to make me stronger. The 2011 Bellingham Bay Marathon had been an extremely windy day, too. Bellingham is only about 25K from Everson.

From mile 9 we were in for a major treat: a full tailwind for about 1-1/2 miles as we ran across a few gentle rollers on the beautiful rural roads that on clear days would offer views of Mt Baker. I concentrated on maintaining the same effort, even though I was pretty sure I was running faster than 4:15 per K and 6:50 per mile. Miles 10 and 11 went by in 13:07 as I caught another runner.

Just before I reached mile 11, the course turned right (after a previous right turn about 800 metres earlier) and I ran into the fullblown headwind. It was crazy and it made me laugh, especially when I realized that I'd be heading in this direction for a little while during the second-last mile of the race. Passing another guy, I could see no one in front of me to chase. 

So I focused on maintaining the best effort I could, as I knew my speed was dropping during the 1-1/2 mile into the headwind. Finally I turned left and knew there was less than a mile to go to the finish, which I tried to make as strong as possible. A race photographer stood over a brigdge we had to cross and I stuck up my thumb and gave him what I thought was a smile.

The final 2.1 miles took 14:09, which I was pleased with. Here is the course map and profile.

I was also stoked to stay under 90 minutes, though didn't realize until later that I had run 89:20. I immediately jogged back to cheer on Tim who wasn't far behind; in fact, he improved 80 seconds on the time he ran in the First Half three weeks ago, whereas I was 1 minute and 53 seconds slower, a clear sign that Tim's fitness is picking up quickly as he is getting back into a training routine.

Finishing first woman (I think I was 12th overall) earned me a cool package with neat prizes courtesy of the Fairhaven Runners store in Bellingham, another unexpected bonus for the day. This event is superbly organized, again the half marathon is a certified course, and incredible value at US$10 when registering on race day.

There were five aid stations with superb volunteers.

Despite a reluctant early start, Tim and I were both very glad to have made the effort and might return in 2013. Highly recommended!

March 02, 2012

Time to race a half marathon

It's been three weeks since I used the First Half as marathon goal race pace run and felt so good after running 16K at about 4:15 per K / 6:50 per mile that I ended up with a 46-second personal record.

This weekend I have another, longer, marathon pace run so I looked for a race that would help me do it.

As it turns out, there's one nearby in Washington state. Starting at 10am, the event is held on a certified 21.1K course and costs $10. While attracting a small field, it seems, it also draws some fast runners: the course records are 68 and 82, male and female respectively.

The course profile looks reasonably flat, see map.

There won't be too much room for me to speed up at the end as I have to do 19K at marathon pace, and that is my key goal for the event. Besides, the 19K is part of a 29K run, so I'll need to either warm up with an 8K run or leave some energy for a cooldown.

In the past five days, I have run 78K and have been tired, so I am very curious to see how marathon pace will feel on these legs.

March 01, 2012

Thinking about thinking - and writing

Recently I've been thinking a lot about, well, thinking. For the past five months since finishing my novel, From my Mother, at the start of October I have been trying to start on my next book. While I am writing daily, exploring the various ideas, I have not made much progress in terms of working on a manuscript. 

(By comparison, I realized earlier today that I started writing what became A Hundred Reasons to Run 100km in October 2010 and published it in March 2011, also five months. With a clear idea for a manuscript and a willingness to put in some long days of hard work, it can be done.)

But this time I don't have a clear idea for my next book, though I am pretty sure it will involve running marathons. But an idea as big and vague as that, even if I narrow it down to my marathons and a quest for the sub-3 marathon, does not yet provide a structure for a manuscript.  

I have been reading plenty to help me make up my mind on how I want to write the next book: memoir, personal essays, fiction, creative nonfiction. Here are some of my explorations which no doubt have brought me closer but not yet firmly on my way. 

In her book about writing fiction, Write Away: One Novelist's Approach to Fiction and the Writing Life, Elizabeth George recommends reading up on psychology to help develop your characters. I was drawn to Malcolm Gladwell's Blink and Jonah Lehrer's How We Decide, both of which I have almost finished reading.

The main insight I take away from these books is that much of our knowledge is stored in places in our mind—or indeed elsewhere in the body—we are not conscious of. We have ready access to these places when needed, and when we are open to them. 

"One of the enduring paradoxes of the human mind is that it doesn't know itself very well. The conscious brain is ignorant of its own underpinnings... This is why people have emotions: they are windows into the unconscious, visceral representations of all the information we process but don't perceive," writes Lehrer.

Our brain is in a constant state of battle, as there is continuous adjustment of our knowledge—conscious and unconscious, based on our experiences. We are weighing the pros and cons, what's true and what's not, on an ongoing basis. When we feel conflicted, it is an accurate reflection of our state of mind. When we feel convinced, one side has won— at least for the moment, because it doesn't always mean the other side of the argument has gone away.  

"It doesn't matter if your field of expertise is backgammon or Middle East politics, golf or computer programming: the brain always learns the same way, accumulating wisdom through error," says Lehrer.

When you write about what matters to you now, you soon end up writing about your life; decisions about what to include and what to leave out, how to say what, who to tell it to and why, can take another lifetime if you're not careful.

Many times I've told the story of my start as a runner. To tell it, I choose to explain how and why I quit my first real job, moved countries and began a postgraduate degree in a field in which I was not familiar. 

"What matters in life is not what happens to you but what you remember and how you remember it," Gabriel Garcia Marquez says in the epigraph of One Hundred Years of Solitude.

Writing about your life can be powerful, therapeutic, as we begin to see past experiences in a new light—that of the present. The most interesting point about the way we relive our memories today is how we view them, and how our view of them, changes over time as we change.

"A long, ghostly parade of previous selves trails behind us, as values, habits, and memories evolve to better reflect the current I," writes Diane Ackerman in An Alchemy of Mind, a book that I have just begun reading.

Sometimes we can get stuck in, or too serious about, the stories of the past as we put ourselves in a context which we don't deserve to be. In her essay Street Haunting, Virginia Woolf wrote about the joys of leaving the house for a solitary walk through evening London, shedding the self others know us by.

The context in which others know us—the way we relate to ourselves in our familiar environments—can be confining. Stepping out of the usual frame of reference that keeps us prisoner to a certain self, even though safely housed and well fed, can be liberating.

"Much of a self derives from recollected events, their weight and outcome, and the personal iconography they create. Since others figure in those mementos, the daily acts that impress new memories, other people become integral elements of oneself, an important part of our inner diary and identity," writes Ackerman.

However, there's not just one of us.

"A self is plural," writes Ackerman. "All of our selves seem to inhabit different spaces. The mind needs spaces to juggle its different concerns at once, which sometimes are in sync, sometimes not. When they're not in sync, there has to be a way to proceed fluently, without stumbling every time there is a rift in what one part of you is conscious of emotionally and the other part is conscious of cognitively."

When I go for a run, I step into another self—my running self, though I believe this one to be plural, too.

One of the things I love about running is that it often helps me to turn down the noise of my inner chatterboxes fighting for attention. Running allows me to clear my mind—getting rid of a whirlwind of thoughts when they are driving me crazy. But the opposite also happens; I find new patterns in old thoughts and suddenly arrive at a solution or a fresh idea.    

Running allows me to tap into a self that can be content with simply being. Especially in long runs, I often reach a relaxed and enjoyable state where I just am, as everything in my body works the way it is supposed to without me thinking consciously, or without being conscious of thinking.

Perhaps that sense is simply a consequence of harmony being restored among the inner crowd as my body maintains a steady momentum, gently but firmly rearranging the warring selves within.

"The conscious, preconscious and unconscious conspire to create the notion of self... A self is the trail of bread crumbs we leave so we know our progress and direction," writes Ackerman.

"From moment to moment, the self states mutate. We're usually unaware of a different self taking the helm but that helps explain the phenomenon of changing one's mind. One mental state can make a decision disavowed by a later state."

Many runners talk about returning from their outings at a trot refreshed and renewed. We shed a self that was tired and worn out and come back with another that's full of energy.

And in the process we have created a new take on an old self as we moved independently and on our own account. We have literally jogged our memory.

In Thinking About Memoir, Abigail Thomas writes, "Memory seems to be an independent creature inspired by events, not faithful to it. Maybe memory is what the mind does with its free time, decorating itself. Maybe it's the cave paintings. The thing is, I'm old enough now to enough to know that the past is every bit as unpredictable as the future, and that memory, mine anyway, is not a faithful record of anything and truth is not absolute."

Truth is far from absolute, especially our personal truth. The way we choose the elements we share about our life, the same exact life, can paint an entirely different picture—to ourselves, and to others.

Eckhart Tolle writes in Stillness Speaks, "The human mind, in its desire to know, understand, and control, mistakes its opinion, and viewpoints for the truth. It says: this is how it is. You have to be larger than thought to realize that however you interpret 'your life' or someone else's life or behaviour, however you judge any situation, it is no more than a viewpoint, one of many more possible perspectives. It is no more than a bundle of thoughts. But reality is one unified whole, in which all things are interwoven, where nothing exists in and by itself. Thinking fragments reality—it cuts it up in to conceptual bits and pieces."

"The realm of consciousness is much vaster than thought can grasp. When you no longer believe everything you think, you step out of thought and see clearly that the thinker is not who you are," Tolle writes.

One thing I do know is that I'd like to shake up those bits and pieces a little and enjoy the option to adopt a different viewpoint for my next book.