Closing out on year 2 of the pandemic era, I wanted to jot down my notes on the final 4 months of the year.
Lost Soul 50k
While Sin7 was still fresh on the mind (and legs), Melissa, who trained much of the summer in the trails with me, decided she wanted to try a trail ultra, and we found a couple of race entries for Lost Soul 50k!
With less than 2 months but with plenty of trail mileage, we needed to optimize the remaining training to suit the terrain; steep, short coulees, and hot, open single track. Closest resemblance to that was Nose Hill Park in Calgary, so we spent a couple big days getting vertical there, as well as a day trip to Lethbridge to recon the course.
It was about 37C while we were there, and both of us suffered greatly with dehydration and fatigue from the heat. At one point Melissa asked if we could Uber the 10k back to the car, but alas, there's no Uber in Lethbridge! This training run did NOT inspire confidence going into the race, but thankfully 3 weeks passed and we (mostly) forgot how torturous it had been.
Race day had a different surprise for us.
Heavy rains beset the area overnight, causing organizers to stop the 100 mile race still in progress, and reroute us to an "extreme weather route" they had thankfully devised prior to such an event (only used once before in the 21 year history of the race!)
This route eliminated all the dirt climbs and descents, and replaced them with pavement, fit into a 10km loop we were to repeat 5 times.
Despite this audible, I was PUMPED to race. I woke up to a downpour, but was so excited to rock. Found several WRTWC teammates at the start, and blasted off the start when the gun went off!
Within a couple kms, I found myself at the front of the race, alongside my incredible coach/wife, and good friend Rich MacDonald. For the first 3.5 laps, we ran consistently and controlled, except when Mel bolted off the front to keep the pace honest!
Lap 4 I seized an opportunity atop a long staircase climb to put a bit of daylight into Rich, and then kept the pace going. I closed lap 4 about 30s ahead of Rich and Mel, but kept pushing. Most of us don't get too many opportunities to win a race, and I was not going to squander this chance. "I fucking want this," I kept telling myself, worried Rich would be closing in on me.
I managed to stave off him and Mel, who finished within seconds of each other, just three minutes back.
Very proud of my effort and fitness, and also very proud to have both Mel and I take top spots at the same race!
Downtime
After Lost Soul, my interest in running went straight to zero. I struggled with short, easy dog jogs, and had zero motivation.
2 weeks later, we had a 1-week trip to Nova Scotia (first trip in a year, and first time to the maritimes), and it was a wonderful getaway. While there, we had a couple of workouts planned, including a potential 10k TT (blowup!), however every run felt laborious and uninspired. I did truly enjoy the experience and adventure, but I just wasn't running well.
California International Marathon
Coming back to Calgary, I knew we had 12 weeks till race day, and I had a lot of work to do to convert my long distance trail legs into fast moving road marathon legs.
I also needed to set a goal for the race, and build some confidence in achieving it!
Thankfully, it came quickly. First was a tough long run with 5 by 3km intervals at marathon pace. Previous MP in 2019 was 3:47, and while that seemed like a stretch, I had Rich to run with, and was pleasantly surprised I got through it. And paces were even a couple seconds faster than 3:47. Major confidence booster!
The very next mid-week workout was tough. Really tough. But I got through it, barely. It shouldn't have felt that hard. Don't let it bring ya down, though... we still got through it.
Next up was another long run with progression. These are tough workouts, where you start at an easy warmup pace, but increase your speed steadily, up to marathon pace. I have tapped out of these kinds of workouts in previous years, and knew to take the first few blocks conservatively (you don't win a progression run in the first 3/4 steps, but you can lose it!) Ran well, and finished the MP at 3:43, similar to how the 5x3km workout finished! Hype.
Now, I'm starting to think that I'm not only back to my Toronto ability, but maybe even a few seconds faster.
Marathon goal: PB (sub 2:39)
The next few workouts, the MP starts creeping down a bit more. Mel tells me to check my enthusiasm, make sure it's an "honest" effort. Can I imagine running 3:42/km for 42.2kms? Probably not. But, maybe? There's even a couple MP workouts that land on 3:40 or 3:39.
As the build goes on, the workouts start to get to a new level. I manage to enlist local superheroes from the Bow Valley Harriers to help, including Olympian Trevor Hofbauer, national level collegiate star Matthew Travaglini, World Abbott Major winner Blaine Penny, and several other inspiring fellows.
And Melissa is right in there with us! Holy smokes this woman is running strong, and is deadset on conquering this marathon and I have no doubt she will. It inspires me to keep pushing my limits in training.
Marathon goal: Sub 2:35
2 final, noteworthy workouts remained. The first was a 37km point to point run with 1 hr at MP, simulating CIM profile & terrain. Joined by elite trail runner Brandon Miller, Mel, Blaine, and Rich for the 19k warmup, then joined Rich for the entire effort. Felt really strong, and so great to see so many other WRTWC teammates all doing marathon prep long runs out there. MP, 3:40.
The last one, just 15 days out from race day, was el diablo... the Inverse Marathon Tempo Pyramid. WU, 6k @ MP, 6 min recovery, 5k @ MP, 5 min recovery, 4k @ MP, 4 min recovery, 5k @ MP, 5 min recovery, 6k @ MP, CD.
Again, call out to the BVH gang, and they responded! Special props to Charly Allen, who completed the entire workout with Rich and I!
Again, crushed it, even negative splitting that sucker! Paces ranged from 3:37-3:41.
Marathon goal: 2:32-2:33
Taper, hard! Physio twice, hot tub and Normatec pants, Theragun. Sleep, and no booze.
Final tuning for my mental game was re-listening to Matt Fitzgerald's audiobook, "How bad do you want it?"
Confidence was now at an all-time high. This year I have had the privilege of running with some incredible athletes, top of the sport in ultra marathons, road marathons, mountain running, other endurance epics. My "sparring" partner and good friend, Rich, was running strong, and confident, having PB'd all other distances in 2021, and I was running with him for all our workouts!
The Race
Great sleep, 5am alarm, bagel, poop, then hop on the bus. Within minutes of arrival we spot the Penny's, and then the Macdonald's. Brief warmup and Rich and I claw our way to the front of the self-seeded sub 3:15 corral.
Temperature is perfect, about 7C and a light drizzle. Start the race with no additional clothing except gloves.
First 5k is very controlled. Actually, it's very slow. But effort was controlled. Didn't feel very peppy, and Rich and I were content to keep the heart rate low.
The course is hilly, and each rise feels tough. Harder than last time. As advertised, the hills continue for about the first half. I'm pulling back on the climbs, and Rich pulls away a little each time. We cross the 1/2 together at 1:16:58, which is back on track. We've made up time from the first 5k, but I'm still not feeling very strong.
Next riser I decide to let Rich go, pulling back a little to reset my game.
The miles go by quickly, and no serious impediments occur.
As I cross kms 27-35, my speed fades. Nothing dramatically, but I can feel it slipping. My estimated finishing time on my watch goes from 2:32 up to 2:34:50... oof that is getting dangerously close, especially considering I've gained an extra 200m from GPS against the official course distance.
A couple of mustached runners catch me. They look legit! One of them starts to fade, and I tell him to harness the power of the mustache! He laughs. Now I wish I had a mustache.
Kms keep ticking by. I'm staying on top of my fueling, taking a Maurten gel every 10-11k, and taking a small sip of water and nuun at every station, pouring the remainder of water over my head.
At this point, despite my fade and general feeling of labour, I KNOW I can run a sub 2:35. The training has proven it to me. It seems like a given, I just need to finish this race like I finish every marathon; with a fast 5km!
I bide my time until km 37, then it's GO TIME!
First thing I need is a target up the road. Amidst a small group of generic dudes, I spy an elite female, running strong.
If I can pass her, then I am pulling Melissa ahead of her in the standings (I know, crazy, but that was my mantra). It takes a while, but I do catch her. Then I see another elite female. Then another. It's like PacMan now.
3km to go I catch a girl named McKale. I know this because she had her name on her bib, everyone was yelling for her, and I thought that's a weird name (who I am I to talk!)
I too yell, let's go Mckale, and she hangs on to me. Then passes me. We leap frog a couple more times, before we get to 1km left and I manage to sprint away from her.
Final finish chute eventually arrives, and I cross the line and stop my watch at 2:34:49. My GPS had clocked my marathon at 2:33:53, so I'm glad I had that extra push to sneak in under 2:35 officially!
Melissa came in at an insane 2:39, and all of the other WRTWC athletes destroyed it. Was such an amazing event to share with so many good people.
Chicago 2022, I'm coming for ya!
Got some short distances to go after in the meantime, and more trail in the summer.
But first, more downtime, and cross country skiing!!
