Racing back into fitness

It’s been four weeks since I ran the Ottawa marathon. I had planned to take 10-14 days off following that race but I was eager to get back to training and hopefully a better race this fall. I ended up taking three days off before getting out for two really easy jogs in that first week back. My legs were a little achy but otherwise I felt good.

In the second week, I got in 100 km of easy running at roughly an hour per day. I had been taking care to run especially easy to be sure I was recovered before I got in any harder efforts. By the weekend, I was feeling ready and I ran a 25 km hilly progression run down to 3:20/km and that put some sting in the legs; a sign of a good run.

One last shakeout on the trail before heading to Toronto for the @runcrs #Waterfront10

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For the third week back, I ran a 6×4’/90″ workout averaging 3:08/km which was pretty good but not my best. That weekend, I ran a local raceā€”the 30th annual Huron House Boys’ Home 10K. I have run this race the last couple years and love it as it is perfectly flat and covers roads that I train on every day so it feels a little like my ‘home course’. I wasn’t sure what to expect three weeks after a marathon but I figured I’d use this as a test before the Waterfront 10K in Toronto the following weekend. I went out hard and basically faded my way to the finish line, with my first km in 3:04 and my slowest in 3:20. I finished in 32:16, which was 17 seconds faster than my time last year at the same race so I took that as a positive. It was good to see the legs coming back into form so quickly after Ottawa.

Envisioning the pancake tent

In the fourth week back, I got in a midweek 8x1000m/400m workout on the track, running arguably my best set of Ks, averaging 3:03/km. Everything felt controlled and smooth. This workout was a good confidence booster heading into a race on the weekend.

I drove to Toronto for Canada Running Series’ inaugural Waterfront 10K. This race replaced the Yonge St 10K where I ran 31.00 last spring. The old course was net downhill, dropping 8.5 m/km, but thankfully, the new course is much fairer, dropping only 1.3 m/km. I think that means it’s still not a record legal course (limit is 1.0 m/km), but there was a pretty good hill at about 7 km that makes me feel okay about calling this a fair course.

CRS put together an awesome field of athletes, including Rio-bound marathoners Reid Coolsaet, Eric Gillis, and Krista DuChene. I figured Reid and Eric would be out front, there would be a second pack of Thomas Toth and Sami Jibril, and a possible third pack of Josh Bolton, Colin Fewer, and Jeff Costen. I imagined I’d be somewhere in the fourth pack hoping to stay close to Josh, Colin, and Jeff.

The lead pack
Heading toward Lakeshore Blvd

After the gun went, there were probably twenty people ahead of me and I tried to settle into a good pace. We came through the first km in 3:03 which was too quick but shortly after I settled into ~3:08/km pace. I found myself in a group with Josh, Colin, and Matt Loiselle with Seth Marcaccio about 10m ahead. This pack stuck together through roughly 7 km.

Doing my best to hang on to Josh’s shoulder

There were plenty of people out cheering along Lakeshore Blvd so that helped me keep pushing. At the turnaround point by 7 km, I started to make my move as we climbed a long, steady hill/overpass. I managed to pull away from the pack I had been running with although I’m not sure by how much. I was counting down the minutes and telling myself to keep pressing the pace and not to let anyone catch me. With about a km to go, I reeled in Behanu Degefa and then I could see the finish line and my watch read 30:45 so I dug deep and finished hard. I crossed the line in 31:21 which is a 30-second personal best from the 10K I ran in December. I ended up 9th overall behind fellow Canadians: Eric, Reid, Tristan Woodfine, Thomas, and Sami.

I’m happy with my effort and how I executed the race (being aware of tangents when others ahead of me weren’t, sticking with a group and not letting them pull away, making a break when I felt strong and confident that I could keep the hammer down to the finish line). It makes me hopeful that if I can run a 10K PB with only 2-3 workouts in my legs after a marathon, I should be able to get a better marathon out of myself in the fall. Perhaps I didn’t push myself hard enough in Ottawa although it certainly didn’t feel that way at the 40 km marker! In any case, it’s great to see progress.

After the race I had the opportunity to chat with a number of runners I’ve met through Strava (basically Facebook for runners/cyclists). It’s cool to put faces to names and chat a bit about non-running stuff, too. The Canadian road running scene is made up of great people. Shout out to the GRE crew (Rob, Josh, Tyler), Jeff, and Steve and Colin for letting me tag along for a cooldown.

That’s it for now. Thanks for checking in!

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