Son of a Runner--Mark Wigmore

My son is 20 years old and plays rugby for St. Michael's College at U of T. While he and my daughter have been proud about my running and even happier about the possibility of going to New York in the fall, running has not been the sport for him. He never could quite understand why I wanted to do it, or what I got from it. That is, until this summer. Starting in the spring, he started doing some running as well as going to the gym to stay in shape for rubgy. But gradually he actually started running to run. We've run together a couple of times; usually 7 to 10k. This past weekend as a mentioned in a previous blog, we ran 5k on the beach barefoot and then went on what was supposed to be a 10k ish run that turned into nearly 18k. Simon Whitfield talks about ish running and I am a big believer in not trying to be too precise as well: running is supposed to be fun not math, but this was an extreme ish. Nonetheless he has kept running, going out on his own for a 12k run yesterday and enjoying it. We've talked about him may be running a half marathon in the fall (the great thing about youth is that you can probably make such a leap while for most I would suggest the 5k to 10k to half slow transition). And I am thinking of joining him. Right now we are thinking of doing the half at the Toronto Goodlife Marathon which is two weeks before New York. My sense from his Sandbank's run is that he can probably run a 1:45 half which would be a good slightly slower than marathon race pace run for me. It would be a thrill for me to cross the finish line with him, and a great add on to my plans for New York.

I''ve encouraged my kids to be active but have not pushed them to pick up my sport. I am very proud however that he is doing this and will see if the early motivation sticks because training for a half or a marathon isn't about having one really good week, it is about having a bunch of them and a plan to peak for the goal races.

Mark Wigmore

One down, two to go!

2009 was the first year where I seriously laid out specific goals as far as running was concerned. The idea was to improve on previous times and also to qualify for Boston. A Boston Qualification is like wanting to climb Everest, simply because it's there!

10 km, personal best was 40:58 - goal: sub :40
21.1 km, personal best was 1:34:06 - goal sub 1:30:00
42.2 km, haven't run a marathon yet!

Well I'm happy to say that goal no 1 was achieved on Sunday at the CoupeDix30 with a time of 39:40. After a bunch of 41:something earlier in the spring, 4 of them actually, I realised that the speed was not the problem, it was the endurance. Typically those races would start out at 3:50/km and end up with a 4:10/km pace! So I stoped visiting the 400m track for a bit and slowly increased the distance at a slower pace. I think that did the trick. Also, it's a win/win situation for me since I need to built endurance for the longer races.

In the "hard vs easy" (speed work vs endurance) balance I do believe I was doing way to much speed work and simply not enough "mileage"! There's a great article in the July/August issue of Running Times on the idea ratio depending on the distance you wish to achieve a "personal best". It's great reading and a real eye opener!

Have fun and great running!
Richard
Nathan Canada Team

Greetings from Creemore Vertical Challenge 50K Ultra!

It was a tough day, had some GI issues but still managed to get it done in a reasonable time. Finished 36th out of 62 in a time of 5:46:49.

Ron
Nathan Canada Team 2009 Ultra Runner

Nathan team member reporting from Green Day concert

A week after running a marathon, I always look for something to motivate myself back into running rather than watching TV and opening the refrigerator (although it's a great arm exercise depending on how many times you open it, I don't recommend this anyone..unless you only have carrots inside).
I've decided to go to the Green Day concert on Saturday to scream, sing and shake my head to check whether I still have some rock star in me. After the concert, I put all the old and new Green Day songs back into the iPod and ran 16K on Sunday. Great idea!

PS: The Nathan shirt at the concert deserves an explanation - I think I've watched the movie Le Fabuleux Destin d' Amelie Poulain too many times. She brings her gnome, I brought the shirt in the bag.

I read a book!!! ---Mark Wigmore

My kids (age 15 and 20) are avid readers and they would say that me reading a book is more amazing than me running a marathon. I read a lot for work so when I read for pleasure, I am a bit of plodder while my kids glide merrily through books in one or two nights. They get that skill from their mother. So when they gave me the book Born to Run by Chris McDougall for Father's Day and I read through it in 3 days, they were impressed.

The book is a story about a lot of things, but centres on the Tarahumara, an indigeneous group in the Cooper Canyons of Mexico who are skilled runners, perhaps the best in the world according to the book. It is a group that runs because it has to for transportation, and who runs because it loves to for pleasure. They are great ultramarathoners. Running is part of their culture. The book tells their story: their resolve, the intrusions of drug gangs and progress on their way of life, and leads up to a race in Tarahumara country between the best of the Tarahumara and a group of American ultramarathoners include Scott Jurek. There are great characters in this story. Around this story, the author talks about running shoes and whether they have created injuries (e.g. why is Plantar fasciitis so common now and unheard of during the first running boom). It talks about the merits of barefoot running (remember Emile Zatopek); nutrition, and the joy of running. It is a book that gives you a bunch of things to think about as a runner including making sure you find pleasure in running.

Personally I am not about to throw away my shoes and run marathon barefoot, but Sunday I made sure that when I was at Sandbanks Provincial Park on Lake Ontario that I ran 5k barefoot on the beach before doing an 18 k later in the day. And I will probably do a couple of sessions of barefoot running on a grass field as a way of toughening my feet, and working on my stride.

So I am happy to report that I read a book and guys like us baby we like Born to Run.

Mark Wigmore

6 Days to Tely 10 Warm-up Race

The Tely 10 is only 20 days away and I have decided to run the St. John's Mews 8 km (5 mile) road race on July 12 to gain some running experience. The Mews race is referred to as the Tely 10 warm up event since it is a mere 2 weeks before the Tely 10 and only half the distance.

My time to complete the Mews race should give me a sense of what time I can realistically expect to complete the Tely 10 in two weeks later on July 26. I am told to double my Mews race time and add 3 to 4 minutes to get a prediction of my Tely 10 race time. According to this formula, with a goal of under 90 minutes for the Tely 10, I will have to complete the Mews race in less than 43 minutes.

As for progress on my Tely 10 training the last few weeks- my speed training was going well and I was feeling faster and stronger until about 1 week ago when I pulled my calf muscle. No real reason for it other than increasing my distance over a short period of time and not taking the time required to stretch after a run. I am now taking stretching a lot more seriously.

Although disappointed with my partially self-inflicted training setback, I eased back on training last week to give my muscle a rest and a chance to heal. I figure the rest approach was the right decision. Today, I ran 8 miles without discomfort and seem to be on the mend. I am glad I listened to more experienced runners who assured me that “running though it” was not a sensible approach and that my training would not suffer if I took it easy for 1 week.

With less than 3 weeks of training to go, my weekly running distance has now plateaued and will taper off this week. My weekly long runs are getting shorter and shorter and with only 2 more weeks of speed work to go, my training for the big race event is almost complete.

Will keep you posted on my Mews race results and my forecasted time to finish the Tely 10.

Jackie P.

Post Run Contrast...and a Popcicle!

I am an avid believer in hot/cold water contrasting after long/intense workouts and races. I find it really helps to flush out lactic acid and make my legs feel "renewed". After a long run or intense workout, I usually do it in the shower, alternating between warm and freezing cold sprays on my legs, and if I am feeling particularly daring, my hips, buttocks and lower back. But, when the weather is super hot, as it was on Saturday, I will just go to the backyard after my run and hose my legs down. I remember when I used to ride with horses as a teenager, we used to hose the horses legs down with cold water after a hard workout on a hot day. Well, when I went into the backyard after my run on Sat., the kiddie pool was out, and my husband had just filled it with icy cold water, so I hopped in! It didn't take long before my 14 month old found her way over to me and started to climb in! Not sure if it was the possibility of some muscle rejuvenation or a lick of a raspberry ice-lolly that enticed her!
Happy July training and racing everyone!

Summit 10 Km Magic

Although Lisa and I have done some training together, we haven't run many races together...this was our first 10 KM. We decided that we would stick together even if one was lagging behind...our job would be to drag the other as much as necessary but to work as a team.

The run along the river where we have both logged our individual miles, was the perfect venue. I chatted Lisa through the first 5 km as she struggled with the pace and tried to settle her breathing. At about 7 km she seemed to get a solid stride and was soon looking over her shoulder encouraging ME to keep a better pace as we were going to be passed! With the finish in sight she grabbed my hand and said, "Come on, Mom!" It was like a jolt of energy went through me and I felt like I was flying! I kicked it up a notch and together, hand in hand, we dashed under the clock...a PB for both of us in 55:54.

Lisa's previous time had been 1:02 a month earlier in Saskatoon and mine was around 57 minutes years ago. She was 4/21 in the 20- 29 age group and I was 2/9 in 50-59.

What a blast, what a rush! Would love to do that every Sunday!

So we've decided to run the Half together at QCM Regina in September as well as the Half in Victoria on Thanksgiving Day...and I'll save a Full for sometime when I'm running on my own ;D!

~ Valerie (aka: mum) ~

Spin off Spadina: Olympic Distance Triathlon June 14

I was in the thick of work when I completed Spin Off Spadina at Pike Lake just south of Saskatoon. I didn't have time to blog but I had plenty of reflection time both during the event and following.

I am posting the speech I shared with our Grade 8 students at their farewell, as one of my Nathan goals is to be a role model for the kids at my school ;D! (Keep in mind the audience includes Grades One through Eight...)

Two weeks ago I told Mrs.. Berge that I didn't think I would come up with an little inspirational story to share with her Grade 8 class today....

But it was only 2 days later, in the middle of Pike Lake, while having a very poor swim, that I think I found my inspiration....and it was in trying to organize my thoughts for the grade 8s, that I got through my swim! Such is balance in life.

Let me begin at the beginning...

I call this: LEARNING HOW NOT TO DROWN IN THE COLD GRAY WATERS OF PIKE LAKE ON AN EARLY SUNDAY MORNING IN JUNE

I didn't really feel ready to enter a triathlon called Spin off Spadina an event that's made up of a 1.5 km swim, 40 km bike ride and 10 km run. While I had done some biking and some running, I hadn't managed to get in any lake swims, mostly because of the cold spring we'd had. Still, I thought it would be good training for a bigger race coming up.

As I checked out the lake early Sunday morning, I could see the 4 yellow buoys used as markers for the swim off in the grey distance. We would have to swim around them twice. When I got into the lake with my wetsuit I was very happy to find it was not too cold, at least not with my wetsuit on. But when the race started I couldn't get my breathing right. After a few minutes of panting I decided that maybe my wetsuit was too tight at the neck. I stopped and tried to loosen it while treading water. When I pulled on the zipper at the back, instead of just opening up the collar, the whole suit unzipped..and my wetsuit began to fill with icy water. I tried swimming but felt too sloshy...and way too cold... so after a few minutes I stopped again. By now, all of the other swimmers had gone around the far buoy in the water and I was left way behind.

It's kind of hard to suddenly make a plan when you're over your head in cold gray water, to think clearly..

I tried to pull the zipper back up but the string on it floated around and I couldn't reach it. I was getting tired and frustrated. I looked up to see a green canoe with 2 volunteers floating nearby watching me. I finally gave in to my pride (I hate to ask for help) and called them over. They let me hold the side of the canoe until I could find the string to pull the zipper up, meanwhile telling me jokes and encouraging me. I had a great idea...I would just get into that canoe with those happy friendly volunteers and never lake swim again...just quit! A great idea! But something inside said...you know you can't just quit! Not yet! What would your friends think? What would your kids think? What would your team sponsor think? I knew if I ever got into that boat I would be finished forever with my racing...and then how would I convince myself it had been the only answer. So I decided: Just try! at least a little!

So I pushed away from that beautiful, safe, secure canoe and started swimming. One stroke, one breath at a time. After about 5 minutes I finally found a good breathing rhythm. I wasn't very fast but I was slowly moving to the 1st yellow buoy. By this time many of the swimmers were passing me as they went around the buoys a second time.

I just kept stroking slowly rhythmically, and whenever I'd get tired, I'd think of what I was going to tell the grade 8 class 2 weeks later about not giving up, about asserting yourself and getting help when you need it, about getting back in the lake or getting back into your school classes or assignments and trying again. That you can't just quit when it's tough and there's an easy way out...because you might not get back in again; you might not finish...and only YOU can do it....That's the way life is...it's HARD!!! and yah, people can cheer for you and encourage and sometimes even prop you for a minute...but you have to do some things, very hard things, on your own.

I swam passed all 4 buoys, swam to shore and slowly stumbled around a marker placed in the sand. Then I had to get in the water and start all over again. Boy! I was tired...and by this time many of the swimmers were finishing their second round and it was hard not to compare myself to them. They were already getting on their bikes. But I decided this would be a race against myself...against the dark thoughts that I had that made me feel like quitting.

Well, I didn't get any faster but I also didn't quit...I kept going, stroke after stroke, breath after breath....I counted...400 strokes to the next buoy... another 400 to the next one...and so I went. I was about half way through my second round when out of nowhere I got hit. Suddenly there were arms and feet and bobbing heads in MY space...where I was trying to swim. Then I realized it was a faster group of racers who had entered a shorter sprint category. They had started after those of us in the Olympic distance...and they only had to swim around the buoys once. They were trying to swim over top of me in their rush to get around the buoys. I tried to catch my breath but my legs cramped up so I had no choice but to keep stroking. The green canoe was nearby ( I think they must have followed me the whole time)...and they yelled, "Darn sprinters always mess up a person's rhythm!" I laughed and settled back into my stroke. It's so encouraging to know there's someone by your side or even just on your side...

I was again on my own in the lake...and getting tired...especially my arms...and I was getting cold! I finally rounded the final buoy and stumbled onto the shore, to find my bike and begin the 2nd part of my race.

Well, to make a long story short, I completed the biking and the run...and finished the whole race. So yah, I was a little happy with myself...not because I had finished the event and not because, in the end I got a 3rd place medal for my age group...(how funny is that!!) but because I got back in the lake when I didn't think I could do it. So I am sharing this little story with you to encourage you...to give you something to think about when you want to give up...when you feel you're over your head...when it would be easier to just quit and join the people in the canoe or on the shore.

You might need to assert yourself...to ask for help! You'll still have to do the work, even when your friends and classmates are way ahead...but don't give up...not yet....keep going...one class, one assignment, one day, one year, one stroke, one breath at a time. When you look back, you will be amazed at how far you've come!! You will be so proud of yourself...

...and you never know what other rewards will be waiting for you...when you least expect them...just like my 3rd place medal.

~ Valerie (aka Principal Horner) ~

Catching up with the Team!! Saskatchewan Half May 09

I am way behind with my stories!!....work is typically hectic, especially May and June. Then add training, races and all that supports these fun times...and another month slips by!

Saskatoon was great! Lisa and I stayed in a lovely old hotel and added shopping and the pre race pasta dinner to our mini holiday.

We picked up my friend Jodi...coincidentally the same age as Lisa...on our way to the race. The two had never met before but became fast friends...they were even dressed alike! They ran the 10 km together, and just hearing about their run made the weekend for me.

I ran my little heart out but was disappointed in my final time of 2:06. I had hoped to be under 2 hours....and felt like maybe I would be.

However, there were a few issues with the race...perhaps the organization of it: 12 porta pots for 2000 racres and 600 volunteers...? I started at the very back thanks to the long lineup at the portapots...however my chip and gun time were the same...?

At any rate, the weekend was awesome...

Ended up with bronchitis the next day...have been plagued with that this spring... and have an appointment coming up with a respiratory clinic.

~ Valerie ~

O Canada Day: What a great place to Run: Mark Wigmore

My son calls Canada Day better than Christmas and I have to agree. It is an amazing day in Ottawa: full of music, crowds, red and white clothing. Maple Leaf flags, the Snowbirds, the changing of the guard, fireworks etc... and to start off the day a 5k run.

The Canada Day Run in Ottawa is no longer sponsored by Canada's oldest company (now American owned), nonetheless there was a nice crowd of about 400 runners. The start of the run is on the Alexandria Bridge by the Canadian Museum of Civilization and one of the best feelings in the world is standing there, listening to the National Anthem and looking at the Peace Tower on Parliament Hill before heading off for a run: I get all tingly thinking about it: We have a great country.

The course is beautiful, leaving the Bridge and going up to the Chateau Laurier and National Art Centre before ducking down along side the canal and back along the Ottawa River underneath Parliament Hill before looping back on Portage Bridge to Hull and a final 1.5k to the finish at Jacque Cartier Park.

I don't usually train for or race 5 ks and usually find them quite hard as to do them right you really have to get your stomach up in your throat and feel a real burn and then try to maintain that. It also feels like a race for the young tigers who still have their 5th gear and probably a 6th gear rather than us more methodical types. Give me a nice steady 10-15k run any day.

For this race, I set my goal as sub 20 minutes. I was good for that and less at 2 k as I was with the 20 minute pace bunny and he had gone out 20 seconds fast. As he geared back, I moved forward and kept a nice rythm going to the end, finishing in 19:22--which was good for 17th overall and 1st in my age group (50+: age has its advantage).

I was very happy. It was a good test of my fitness and the Macmillan calculator (I have a love hate going with that thing), tells me it is good for a 3:08 marathon (my goal is 3:07) In hindsight, I think I could go faster in the 5k (don't we all think that after a race) although it is not something I would likely train specifically for this year. There is another 5k coming up in late July so at least I will give it another go--however my real focus is getting ready for the fall marathons.

Wishing everyone on the team a Happy Canada Day. Great to read the reports.







Mark Wigmore

Nathan at REI Seattle

On my way back to Vancouver I stopped at one of my favorite Seattle shops - REI flagship store.

Look what I found in 2 store sections!

I had the Nathan shirt in my bag and thanks to REI managers, I took a picture.

*Lilian*

Rockin' 26.2 miles in Seattle

What happens when you combine heat, hills and 26.2 miles in Seattle? - You see Kurt Cobain and Jimi Hendrix alive, waving from the top of every hill you're suppose to run to.

Pre-race:
I usually don't do anything on the day before a marathon, but this was my first destination marathon (well, not a big destination - 4 hours bus ride). I arrived in Seattle, checked in and went straight to the Expo. I did more walking and standing than I should have, but oh well....let's enjoy it!

After the Expo, the "let's enjoy it!" was carried away by visits to Nordstrom, Macy's and some other shops until the evening. I ate my usual pasta and tried to go to bed early. Actually, I did go to bed early, I just didn't fall asleep until...hummm, not sure what time it was.

Race day:

I woke up many times through out the night because I was afraid of not getting up on time (my Sleepless in Seattle moment). I woke up at 3:30am, ate breakfast, chatted with a few runners and walked to take the shuttle around 5:00am. I met with Vancouver friends right before gun time and the race jitters started to go away.

Race route:

Cory, who is a clinic leader in Vancouver, paced me for the entire race. We first thought we were going to do our walk breaks during water stations, but there were lots of them with endless volunteers on each - I could get a cup of water, drink it and get a second and third round on the same station! Yep, there was no way we were walking on water stations. We would have finished the race the next day! Our plan changed to 30 minute runs and 1 minute walks at a great steady pace.

The half and full marathoners ran together for the first portion of the race. We had to stay focused on our pace as half marathoners tend to go a little faster and we can get suck into it easily.

The first 15K had trees, cool breeze and a few hills. I thought to myself - 'this is great, I can do this without any problems!'. Half way into the race, with only full marathoners left, the steep hills and heat intensified. The connection between body and mind came to play on the hills, where my body was exhausted but my mind kept fighting it. Cory turned to me and said "remember - use your arms!". That's right...use your arms, use your arms! How can I forget? Keep using your ARMS!

With all the water stations, I still used ALL of my water supply from my Nathan hydration belt (I carried 3 full bottles. I should have brought 4). I drank in almost every water station and then from Nathan's bottles in between! I broke two records - 1) I've never hydrated myself this much at a race, which turned out to be the hottest marathon I've ever done and 2) I've never had so many GU gels - I counted 9 GU!! The 10th GU gel was all over my shirt, shorts and legs. I forgot it was open!

The fact that I did not sleep well and woke up at 3:30am made me hungry and thirsty by 7:00am race time. I was glad I carried 5 GU gels, one bottle of GU2O and 2 bottles of water. I took the remaining GU gels and water refills from the stations.

This was the inaugural race for Seattle on the Rock and Roll series. The organisation was impeccable, but the energy came from the volunteers, spectators, cheer squads and great bands! Everyone seemed to be involved, from Tukwila to Seattle residents.

My Nathan Team shirt

I've never received so many compliments on a shirt as this marathon. I went to the Expo wearing the team shirt and people were stopping me to ask where I got the shirt from. I stopped by Sugoi and GU booths and took pictures. During the race, I heard the crowd say "nice shirt!" or "way to go Canada". I felt the pressure to perform well since it looked like I was an important runner....well, I am an important runner!

Mission very accomplished:
* Completed the marathon in 4:12

* Had fish and chips at the Pike Market (even after 9 GU gels)

* Starbucks coffee. When in Seattle....

* Visited one of my favorite stores - REI flagship store

* Cold beverage ;)

* Limped on the streets of Seattle with the new medal

* Dinner with friends

~ Nathan Team Member Lilian~

Bringing up the rear

Yesterday was the annual Cypress Mountain Hill Climb race. First let me say that I know that most posts on Team Nathan are about the great times and placing in race, let me warn you as per the title - this is more about staying the race and perserving so I hope it will be taken in that vain.

The whole club was supposed to ride it but the green goddesses had to cancel due to work and other life commitments so that left the Amazing Miss M and me to represent the recreational womens "tri" section of the group. Miss M is faster than I am - she is actually where I was last year before the accident so I had a pretty good feeling I would be bringing up the rear.

Coach and me talked briefly and she said just go hard and treat it like a training ride so that is what I did. They started the Cat 3 and 4 women with the Masters I was able to hang on to the group for about 300 metres (LOL) and then they dropped me like a bad habit. I was able to see Melinda until we reached the first look out about 5.5 km up and then I lost sight of her as well.

My total time up was an hour and 4 minutes to get up 10 minutes or so to get down. You would think I would feel pretty bummed about this but honestly I don't. Over the past 9 years or so I have learned to just go with it - now if I could apply that to the rest of my life, but I digress. I always think back to where I started and where I am and where I can go and I try to focus on the where I am going. The point is I finished and I did not quit. The total climb is 12km - Richters pass is 7 km, this was my 3rd time ever doing that climb. I had run 2 hours 15 min the day before and then ran around an amusement park for 8 hours so overall I am okay with the result.

I remember the first 1/2 marathon I ever ran I was so far at the back of the pack that I did the majority of the training completely on my own because I would get dropped so quickly - I finished my first half in 2:36 and some change. Prior to the accident I could comfortably run a 2 hour half marathon. When I went to train for my second full again I was dropped very quickly by the group and did all the runs on my own - 4 hours on the trails by yourself you solve a lot of the world's problems, it ended up I did not get to run that full because of a late injury 4 weeks out but it showed me that I could do the runs on my own and allowed me to have the confidence to actually be a pace leader for the next group and do a 4:33 marathon - taking 20+ minutes of my previous. So riding up a mountain against some of the best women riders in the province and even the country/world I am okay with my performance because it means I have lots of room for improvement and I can learn. Plus it was awesome to see Club Zimich rock it and pretty much podium if not win each division.

This week I start an 4 week clinic with a new swim coach that specializes in open water and triathlons - everyone I spoke to speaks highly of him so I am excited to learn how to be calm and efficient in open water. Oh and Wednesday is the 2km Canada Swim race at Sasamat lake. Should be good - hopefully I will get enough tips at Tuesday's class to help me on Wednesday but again in the end it is a training session and I need to remember that.

Peace out Shaun

Article de journal / Newspaper article

Je me dois de partager ceci. "Les Versants" un hebdo local a publié un article à propos de moi cette semaine. Tout ça grâce à ma commandite sur l'Équipe Nathan Canada! Merci à Nathan, END, Sugoi, GU, et les revues Canadian Running et Triathlon Canada!

I just have to share this. "Les Versants", a local weekly did a write up on me this week. All this because of my sponsorship with Nathan Canada Team. Thanks to Nathan, END, Sugoi, GU, Canadian Running and Triathlon Canada magazines

Richard
Nathan Canada Team member