Winterman 2013 Race Report

The Team in Training Coaches!

Ok it's a cheesy line for a frozen race, but it was printed on my number bib, so don't blame me exclusively.
This past Sunday I went over to Canada's capital, Ottawa, for the Winterman Marathon. I had signed up for the full distance a while ago, but due to a lack of proper training, I felt that I should maybe switch to the half. Of course, machismo kicked in when I got there so when I approached the registration desk to pick up my number, I blurted "Marathon" quickly without hesitation.

The Winterman Marathon has been going on for a number of years, put on by the good people at Somersault events, who organized other races that I've done such as the Carleton Place Tri. This year was the largest yet, with 1,500 people participating between the different events (5K,10K, 1/2, Marathom, relays), but you wouldn't really notice it, especially when comparing to a 20,000+ person event like the RnR Montreal. Registration happened inside the Canadian War Museum, where they also handed out souvenir shirts, sold race merchandise, and picked up your timing chip.
The race officially started at 8:30 with a cannon shot (real cannon! It's a WAR museum after all), though you were able to request an early start for 8am.

The course for all the events were basically the same course, with the marathoners running 8 loops. The course was slightly rolling One aid station was set up near the turnaround at the end, as well as right after the timing mat that marked laps. The aid stations carried either water or Gatorade. For the first time ever I was actually HOPING that the water would be warm! I really have to hand it to all the volunteers, who rotated in shifts, for standing outside to support our foolishness.

My race went as well as I could have hoped for considering my lack of marathon-specific training. My time was not very impressive (4:35:52), but thanks to the small size of the race, I managed to snag 3rd place in my age group! My first time on the podium, so I'll take it! The race wasn't particularly scenic, and running loops didn't help. Neither did the -20 degrees temperature or wind coming off the river. But all these things are what made the race fun. One of the most special parts for me was running most of the second half of the race together with fellow Team in Training coaches, and running across the finish line in tandem, with smiles across all our faces.

Did I mention that it spins?!

The finisher medal is appropriately shaped like a snowflake, and the marathoner's flake spins inside an octoganol metal frame. Though distinct, they do reuse the race medal, but change the lanyard. Along with the medal and T-shirt, the race also provides participants with a small towel (perfect for using on a bike trainer), and a reusable Somersault grocery bag filled with some sponsored booklets, a snack, and some Deep Ice lotion.

Winterman 2013 will always hold a special place in my mind. It wasn't particularly the hardest race (aside from the temperature), and it wasn't my fastest, but it was certainly a lot of fun, and I hope that I can make it back in future years because, hey, I have to defend my (bronze) title.

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Looking for a Coach - Triton Triathlon Coaching

In my attempt to better myself as a triathlete and my overall fitness, I've began looking for a coach or coaching program. I don't really mind using an online service or interaction, but I don't think I'm quite ready to start shelling out $100+ a month for a coach, so for now I'm trying to find an effective but cost-sensitive coaching program.

The criteria that I'll judge any programs on are:
- Price
- Training Plan structure/ adaptability
- Coach responsiveness

One that I found was the newly created Triton Triathlon Coaching. This online service was created by Simon Whitfield, a renowned Canadian Olympic triathlete.

Getting Started

Triton offers a free 10 day no credit card required membership, that grants full access and is really a nice way to check if the program is for you. Set-up is quick and painless; input basic information, then select goal race distance and date, then add in any additional races that you have scheduled between now and then. Since training for races requires a minimum training period, the system will not let you select a race that is too soon (don't expect a 1 month training program for an Ironman). The system will then populate a complete training calendar for you to follow.

Using Triton
As you go through your calendar, you just click on the workout(s) of the days, length and specific exercises or intensity levels is prescribed for you to follow, along with tips and instructional videos.

After your workout, it is important to log how it went, which is supposed to help the program adapt to your responses. Since you don't upload anything (recorded HR, pace etc from a watch), this is the only way for the program to get a sense of what you need going forward.


So how does Triton stack up in the end?

Price
At only $40 a month, Triton is arguably one of the cheapest triathlon coaching programs that I have seen. Membership can be cancelled at any time.

Training Plan
- Visually clear, and entire training calendar is visible right away
- Workouts can be moved within the week account for time limitations
- Workouts are clearly explained
- Feedback is available
- Site is slow

Coach Feedback
Coach feedback is available through a messaging dashboard. You simply write any concerns or questions and can expect a response not long thereafter. My first emails to customer service took 36 hours to respond, and the second not too long after. Depending on what you're used to, this might be considered a while.

Problems:
- Can only schedule triathlons can be scheduled as non-goal races. How do I account for a half-marathon during my training period?
- Training time seems on the low end. For a half-Ironman, my longest bike ride is less than hours
- Feedback sometimes takes time.
- Plan adaptation is based on just a few log responses, not recorded data (HR, pace, etc...), uncertain how much it really changes based on input.
- Scheduling must be done completely manually. Since I know I will not be able to train on Saturdays, I'll have to move each week's training to different days
- There has been reported issues with a lack of sufficient REST days

Overall, I think that Triton has the potential to be a great training program for many athletes, but at this time the service is just too new, and has too many features that are "coming soon" to be a complete training guide or substitute for a live coach.

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2013: my Goals and SWOT

2013: my Goals and SWOT

I've been doing a lot of schoolwork lately, and so I figured the best way to go ahead and talk about my upcoming year is the way I would on any business report.

My overall goal for the year is to double the total distances that I bike/ran last year, and double the hours in the pool. Thanks to my handy dandy Timex Global Trainer, I know that last year I covered 453km of pavement, and wheeled my ass over 447Km. These numbers aren't totally exact, since I don't always run with my watch, but those are the numbers I'm using and I'll try to use my watch as often as I can.

I havent planned all the races that I'll be doing, but so far I'm registered for;

Winterman Marathon
Scotiabank Montreal 1/2 Marathon
Montreal Marathon
Mont Tremblant 70.3 Ironman
Cornwall Sprint Triathlon

I know I will sprinkle in a few half marathons and other triathlons here and there, but I dont want to make my schedule so rigid just yet.
The Winterman Marathon is coming up pretty soon (less than a month away!), and it has me nervous as hell. Not because I'll be spending around 4 hours outside in the middle of a Canadian winter. Not because the course involves running 8 2.5km switchbacks. Not because I know Ill have to drive back home with legs cramping. The scariest thing to me is that although I've kept decently fit, I haven't been running much. I feel like I've just been busy with travelling, holidays, sickness, blah blah blah, but I just haven't been training right. I know I can do half of it no problem, but I'm worried that the second 21km might be really tough for me.

Time for the SWOT
Strengths:
I consider myself a decent runner
I have confidence from having completed a number of endurance events

Weaknesses (oh boy this is gonna be long)
Need to improve hill climbing (both on bike and run)
Swimming isn't that great
Diet needs to be improved
I don't get enough sleep

Opportunities
I've got a pretty fixed schedule so I just need to plan myself better
I have friends who are into endurance sports as well who might train with me
My girlfriend is recently also health-conscious, will help motivate me

Threats
Unexpected schedule interruptions
Sickness
Holidays
Family Events
Delicious food

Gotta say that after writing it out, I see how much room I have to improve. but know that I have time in the future to do it.


That's it for now!
Keep Tri-ing!

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Coaching, The Future, and Races

Hi Everyone,

So it's been a while since the NY Marathon was a no-go, and I used the few weeks following as I had been planning to; relaxing, eating a bit too much, and recovering for the next season. With that done I've started to look forward and figure out what races I'll be doing, and how to set up my training schedule.

I had already signed up for the Mont Tremblant Half Ironman which is in late June, but I didnt know what to do before then. There are some smaller races in the area at the beginning of the summer, but nothing really major, so I started looking around at races to keep me busy, and I found the WINTERMAN!



This is a Somersault event that is actually right in the dead of the Canadian Winter. Race date is set in the middle of February, and offers various distances. Orignally, I was planning on signing up for the half-marathon distance, really just because I wasn't thrilled at having to spend so many training hours outside. After talking it over with some friends though, I got persuaded to man up and register for the full. Personally I think this is a better idea for me, since I know myself and I know that I wouldn't train as properly for a half.

As far as my training plan goes, I've begun constructing it based on the ideas laid out in Friel's "The Triathletes Training Bible", which accounts for periodization. It's a difficult plan to get exactly right, but thats kinda the point. Because as much science goes into the idea of periodization, it is also about how you feel during training. Basically I'm working off of a 16 week training period, but I haven't yet scheduled in other races that might occur during that period.

Also, my coaching with Team in Training continues, so until April I have at least two scheduled workouts each week. On my own I'm spending some time working on my biking using my trainer. It's amazing what a few weeks off does to your fitness.

Anyway that's all for now.

Keep Tri-ing!

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The 2012 ING NY Marathon has been CANCELED

The headline pretty much sums this one up.

In the wake of Hurricane Sandy, the New York Road Runners and Mayor Bloomberg got together and decided to cancel this year's NY Marathon.

I should first point out that I don't think that any of the 47,000 registered runners were genuinely upset at this fact. We were disappointed at the lost opportunity to participate in such an iconic race. We were empathetic for those that suffered at the hands of Sandy. We understood the unique and pervasive challenges that the city would be going through for the next long while. We were also seriously pissed.

To be clear, I take no issue with the race being cancelled. My problem, which was echoed by many others on the official ING NYC Marathon Facebook page, is the lack of information provided to us, as well as misinformation provided. On Thursday morning, I received an email from the NYRR telling me that the race would go on as scheduled. Along with many others, I made my way to NY. Some people took flights, booked hotels, and put out a substantial amount of money to find their way to New York midst the chaos left behind by Sandy.

On Friday night, once most runners were already in NY, Mayor Bloomberg went on the news to announce that the race was cancelled. Saturday morning was the first time we officially heard from NYRR that the race was off. Of course, the correspondence didn't JUST say that the race wasn't happening, but it sure didn't provide any useful information either. What it did contain was a request for a donation. I think that it is very important to support those in need right now, but come on. Many people have put in months of training, done incredible charity fundraising, and endured countless NYRR emails pushing sponsor's products on us. I think it only fair that we receive some information too.

I was not told anything about what I would need to do to defer to next year's race, nor if I would be refunded my substantial registration fee. So far, NYRR has announced that they are sticking to their no-refund policy. Attempts to contact NYRR has only resulted in automated emails that predate the cancellation notice.

In place of the official race, some 10,000 runners decided to do the race course on their own. Many also went and volunteered to help victims of the hurricane.

I hope that this post does not seem petty, as I do not mean to trivialise the suffering of those that have been affected by Hurricane Sandy. I just want some answers, and I think that the 47,000 runners deserve it.

Similar articles;

Runners raise issue with how NY Marathon was handled

Understanding the Why, Runners Upset Over When Race Was Called Off

Thank you,

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New York Marathon coming up

There is just over a week and a half until I toe up the starting line of the ING NY Marathon! Strangely, I'm not as nervous as I think I maybe should be. I think that having recently ran the Montreal marathon helped me really get a sense for the kind of pain that I can expect. Yes, there will be pain. Since Montreal,  I will admit that I've taken a little break from training seriously. Not that I stopped exercising, but I may not have been going the distances that maybe I should have.

As the big race approaches, I've been trying to get my longer training run sessions to match up with my training plan, but have admittedly fallen a bit short. My biggest hope at this point is that I will be able to pull off the race using the always famous "muscle memory". I had wanted to have Montreal be my so-called training marathon, followed up by a slightly faster race in New York. As it stands, I find it entirely likely that I will be able to match my 4:07 finish, or finish not too far behind.

In other news, my role as assistant coach to the Montreal Team in Training triathlon team will be starting soon! Training officially kicks off on November 3 (I'll be starting when I get back from New York). Pre-training has already been underway for about a month, and I have met a nice handful of the participants at  the group Wednesday swims. Having a chance to swim again has been really nice, since I haven't swam since the Cornwall triathlon.

I'll hopefully have another post very soon. I've been using the Zombies, Run! app for a little while, and also tried out some of The Sufferfest videos, and will be writing my thoughts on them.

Thanks for reading, and keep Tri-ing!

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Rock 'n' Roll Montreal Marathon Race Report

Welcome back internet! It's been a while since I've made a post, but now is as good a time as any to get back into it. Since my last post, there has been some news. Firstly, Triathlon season is mostly finished for me for the season, and I have been focusing on my running in order to prepare for the Montreal and New York marathons. Also, I am officially one of the coaches for the upcoming Team in Training Triathlon team! I'll be training new heroes for the Hawaii Lavaman Triathlon in April.

On to the main focus of this post; my race report for the Montreal Rock 'n' Roll Marathon. This was the first year that race fell under the umbrella of the RnR race series, and in my opinion it was for the better. The first and most significant change was that they changed the race course. In addition to making the course easier to block off from traffic, it was also more interesting for participants. There were fewer long stretches of mostly-empty roads to run, not to mention more entertainment along the course. Every few kilometers there was a stage set up with a live band, playing a mix of cover and original rock songs to pump up runners. Since I don't generally listen to music during races anymore, it was nice to mentally sing along to familiar songs as I passed the stage.

Race morning was familiar enough and fairly organized, well as organized as you can be when you have thousands of people converging on one location. In all, there were 2759 marathoners, and another 8700 runners who all met at the Jacques Cartier bridge at 8:30 in the morning to start the run. It was a cold morning, and many people were huddled together against the wind to keep warm for the start. Corrals were staggered, and the starts were released every few minutes to prevent congestion.

My race started quite strong. I kept a solid starting pace, and I mostly followed up on any TNT participants I could fine, running alongside them for a few seconds to see how they were doing. For about an hour I actually ended up running with a friendly Montreal participant. His pace was slightly faster than mine, so rather than push myself too hard, I let him go ahead of me. My 21k split time was 54:30.

The next 10k went pretty much the same, but after that it got harder. A lot harder. It wasn't just an issue of cramping, or running out of gas, but it just got hard. By the time I hit 32k, I knew I had exactly an hour to run the last 10k if I wanted to break 4 hours. Unfortunately I knew that wasn't going to happen. I pushed, and walked a whole lot. I've seen videos and pictures of people crying when they cross the finish lines of races, and for the first time I really understood why. I crossed the finish line after a 4:07 run, and headed straight for the medical tent for a much needed massage.

That's all for now. Stay posted for training updates as I get ready for the New York ING Marathon.

Thanks for reading, and keep Tri-ing!

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