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Will my dream of breaking 1:20 Half Marathon come true this fall?

I have been encountering cycle of injuries in the first half of 2015. It was a rough start, especially starting back from square one since achieving my ultimate dream of qualifying for the Boston Marathon. My biggest weakness was having no patience. I was eager to race as much as I can, so I can be one step closer to my goal times I had set out for 2015. Big mistake! The more I race, the more slower I get. 

Thanks to my coach, Janice, for setting me back to the right path. I was on heart rate training, and was building my mileage slowly. It was not fun, as I cannot run as fast as I can. But, it allowed me to run SAFELY and smartly. I learn that to reach your peak in running, I cannot only count on hard work, I must train smart too. 

Although I am not fully back to "peak" shape, I am very grateful to run injury-free *touch-wood*. Ever since I am back to training, I would dream of crossing the finish line of a half marathon race under 1:20. My best half marathon was in 2014 in Calgary (1:24:24). This means I have to cut 4 min:24 sec from my overall half marathon time, or consistently run 3:47 per km. I can barely hold 4:00 per km for more than 14 + kilometers. Can this dream be impossible?

Everyday, I would wake up and remind me of this dream, and that I have to make time each day to get my workout done. It is not a single workout that makes the difference. But, if we accumulate all the workout, then it will make a big difference in one's fitness. Always look at the bigger picture, and that each run must have a purpose. 

There are literally many things on my plates, including working long shifts and other commitments. At the end of the day, my legs would be very sore and tired, but if I can squeeze-in my workout or run safely, it gives me some confident in reaching my dream. I must remind myself to be cautious and listen to my body too. If my body is too fatigue, I must take some rest to be fully recovered from my previous run or workout. 

Time for me to #workhard #runsmart #havefaith I can reach my goal of #sub80orbust, like my team mate/friend, Greg 

Read his report here: http://community.runnersworld.com/printer-friendly-topic/first-half-half-marathon-rr?topicOnly=true

100 DAYS TO RACE DAY!

With great friends and family supporting me, I hope to make this dream into a reality. New York Marathon Qualifer, here I come!

Road to Recovery...

The Road To Recovery...still in progress!

How am I feeling about recovery? 

I would say that even though it is hard to not do speed running or any training to reach the goals I have set out at the beginning of the year, I am still grateful to be able to do my run (at an very easy pace: 5:10-6:00 min/km). The doctor advised that I should not go back to my old weekly distance(110km) instead I should run at an easy pace, and stop if I feel any pain, or the need to "gimp". 

This knee injury has been on and off. Some days I can run without any pain, but there are days that I could feel the pain 10-15 minutes into the run. As you can see from my Strava stats (above), my current average weekly distance is 21.2km. I will do 3 runs per week at a very easy pace, and mix it up with some cross training, like pool running. Pool running is not as fun as road running, but one does learn to improve their running form. 

It takes 6-12 weeks for the knees to recovered, and I am on my 4th week. I can see why it takes that long to recover as there is little blood flow going to the injury site (haha, based on my knowledge of the human physiology). All I can do now is continue to put a happy face, and continue running as much as I can (taking rests if I need it). 

What's next? Well, I really want to race, but I should not be in a hurry...just take it easy for now. 

What makes me want to get to running? Well, I want to reach new goals and obtain new performance bests. Plus, with Boston in 2016, I want to be as fit as I can. Running a best marathon time in Boston (preferably a sub-3) would be a dream comes true. However, dream only comes true if one willing to put in the hard work and time to get there! 

My next reason is the great results I have been seeing lately. It is very inspiring to see some fast times at the First Half Half. Congratulations to Trevor Hofbauer ("Nacho Libre" and Jeremy Deere in obtaining 2nd and 5th at the event! Also, it was nice to see some fast times from our Adrenaline Rush team members (Cairns-1:14:42, Keith- 1:14:48, Greg-1:19:59, Pauline-1:21:28, Jordan-1:22:21, Bob-1:31:42, Rustom-1:30:00). A week after the First Half Half, the Adrenaline Rush team got 3rd place overall in Ragnar Del Sol Relay! You guys really motivated me to get better soon, so I may run half of yours speed!

But until then...

#ContinueOnTheRoadtoRecovery

Recovery Process? 

I am currently nursing from a knee pain injury. One thing I learn from this process is the importance of listening to the body. If the body is signaling pain, then it is important to take a rest (yes, rest is the most difficult thing to do when your mind wants to keep training). Resting does not mean sitting at the couch, and refraining from doing any activities. Although, cycling may make the knee pain worse as one bends their knees a lot more which may put more pressure and pain. So, what am I doing at the moment?

I have been testing my knees. Yes, I want to see how much my knees can tolerate running. This may sound counter-intuitive as stopping running completely will allow the knees to recover. I think it is important to run (maybe not speed or strength workout) easy mileage. This is because easy mileage does not put a lot of stress to the knees which allow it to recover. And, at the same time, it allows the knees to get used to the stress of running. I am no sport medical doctor, or sport injury specialist. So, I will not recommend this to anyone. Complete rest would always be the safe option, as it may avoid new running injuries from happening.

I am planning to do some easy mileage, and hopefully continue to increase my running back to my old intensity and mileage. Other than easy mileage, I will incorporate some core strengthening, stretching, and icing. Finger-crossed this injury will be the story in the past, and I will be back to training hard (but also training smart!). The bad news is that it is hard to tell when the knee pain will be recovered.

Anyway, I wish everyone an injury-free training season...as we have 128 days to go until the Scotiabank Calgary Marathon. If you have not registered, just click the register button (yellow button on the top right hand corner on their website). 

#keeponrunning #trainhard #trainsmart #yycrun

2015...What's Next Goal?

It has been months since I have blogged. Again, I want to say thank you to all my friends and family who have supported in my journey in qualifying for the Boston Marathon. It was a dream came true when I crossed the finish line of the Toronto Waterfront Marathon with a time of 2:59:01. So, what's next for 2015?

Ever since I finished the marathon on October 19th, I want to train hard and achieve faster times for shorter distances (i.e. 5k, 10k, and half marathon). I believe the importance of setting new goals or dreams as it allows us to strive to become our best selves, and continue to grow. But, I made a mistake here...I did not give myself enough time to fully recover from the marathon. As a result, I faced some foot pain, and legs problem. 

After taking 2 weeks off in November, I attempted running again. I am grateful that the Strides Running Store was organizing the annual run streak (running every day, at least a mile for the rest of December). During this time, I have already missed a month of speed/strength training, and mileage for the First Half Half in February. I used the annual run streak to slowly build my mileage base (started the first two weeks running 68-70 km per week), then the last two weeks running my usual weekly distance (100km+ per week). There were little to no speed works and strength works. After having my mileage base back, I told myself I am ready to train again...and look forward to seeing my Adrenaline Rush team mates in January.

Comes January. I am following the training schedule that is outlined by my coach (Janice). However, my legs are not as good shape as before. Plus, I am still running with my winter weight. Am I ready for First Half Half? Let's see.

I ran my first 2015 race on January 17th. It was the MEC Race at Eau Claire. I started my run with 5k warm-up with the Champion at this race, Hernan Paul. Hernan was the winner of last year's MEC Race #1. There were many strong competitors in the 10k category (there were 11 sub-40 runners). I ended up in 9th place with 38:23. It was not an easy race as I was breathing hard, and my legs were not in good shape. I am happy to see my friends cheering for me at the start, and on the course (thank you!). I am also glad to see my running friends (including the Champion Hernan, Jason, Noel, Bruce, etc) did so well in this race.

Now, I am pondering whether I should passed on the First Half Half this year as my current shape there is no way I can achieve sub 80. As my friend and team mate (Morris) would say, "there are many half marathons". The First Half Half is a half marathon I have been looking forward to do since 2014. But, if I want to run my best half marathon, I must first be in my best shape with pain-free. So, as for now, I will leave the First Half Half on the side. I am really excited to see my team mates (Cairns, Mark D, Keith, Greg, Jordan, Pauline, Bob, etc), as well as other Calgarians (including Trevor "Nacho Libre", Jeremy Deere, etc) doing well in this event. Go Calgary Runners Go!! 

As for now, I have my eyes set on Spring races, including the Glencoe 10k, the Original St. Patrick Day race, and more importantly the Scotiabank Calgary Marathon. At the moment, I have signed up for the full marathon. However, I would like to do the half marathon again this year (not to mention, it is the national half marathon championship). I believe that with some hard training (and smart training), I will get my sub 80 on May 31st. 

131 days until the Scotiabank Calgary Marathon. What are you waiting for? Signed up if you have not. There are 5k, 10k, half marathon, full marathon, as well as 50K Ultra!!!!

See you on the road!! And, see you at some of these spring races!!

Race Week: How Ready Am I

Race Week - How Ready Am I?

I had just finished my last long run with the Adrenaline Rush team this morning. It was a relaxing morning 

(not too hot, and not too cold)- just the right Fall season temperature that a marathoner would want on

race day. After months of intense training, it was nice to take it easy, and enjoy listening to conversation among the team members. 

Am I nervous? You may wonder. Well, yes! My weekly mileage has dropped to where it should be (i.e. 50%). My greatest confidence when training for the marathon is my weekly mileage. Pulling 120-135 km per week will put the fear under control. However, I will remember my coach's (Janice) advice which is to remind myself of the race plan every time I get nervous. It works, actually! Even though I am not actively preparing the race physically, I am preparing mentally. 

This is my first time really (and actually) tapering for a marathon. I would say tapering is much difficult than training because you will feel so much energy, but you know it is best to save it for race day. Initially, I was doing my easy run(s) almost to my marathon pace (4:05-4:15 min/km). But, with awesome team mates (Keith, Greg, etc) and assistant coach (Mark), reminding me to take it easy, I went for an easy recovery run the very next day. I am easy to get carry away and start running fast...but I am grateful to have a team looking after my best interest (and an assistant coach who will keep me in control during the race). Am I lucky or what? 

The main focus is not to increase my fitness or speed...but to feel well-rested for the race. 

Yes, another note is Thanksgiving is coming...cheat day?! Well, I know that tapering is the time when I should match my meals to my training volume. But, it is also normal to gain a few pounds before the race as it means the body is fully carb-loaded. With the last few weeks running at a low volume, I actually gained 2 lbs. But, it's all good...as long as I control my portion...I am going to enjoy a Thanksgiving dinner with the family. 

BUT, Thanksgiving is MORE than eating good foods and Turkey haha it is time to count your blessings. My GREATEST blessing is being surrounded by great family and friends who have supported me in doing the sport I love so much (yes, running haha). This makes me an EVEN more lucky runner!! 

 I am NO fast runner, nor do I have any talent...but I do have a dream of running Boston someday. And, this dream will begin on October 19th...which is the moment of truth. Failed twice already (both in Calgary)...this is my third time attempting the 42.2 km distance. But, this time I got everyone behind my back along the way...I am going to give 100% effort into this race, and RUN with PASSION!! 

HAPPY THANKSGIVING TO ALL MY FRIENDS AND TO YOUR FAMILY!! 

24 DAYS LEFT!!!! ALMOST TAPERING WEEK

Yes! 24 days until the biggest marathon of my life. Even though I have been training for this marathon as of June 23rd (which mean I am on my 14th week of marathon training), I have to remind myself that my training actually begin ever since I have started running in the Fall of 2011. All my training mileages and races are leading to this marathon on October 19th.

Is this the year where I finally reach my dream of qualifying for the Boston marathon? Is this year I can actually run a sub-3 marathon? These two questions are on my mind every day. I recalled my first marathon experience in 2012, where I hit the wall pretty early and was dying to just finish it. It was no where near the Boston qualifying time. I was pretty much close to the end of the pack (finished 723 out of 975 marathoners).

I said to myself I must train harder if I want to lower my marathon time. Failure is only a setback. Stand back up and try again in 2013. Here was one of the quote I read before attempting the marathon in 2013:

In 2013, I was balancing between school and training. At that time, I was not following any prescribed training schedule. I was running everyday varying from 10k to 20k per day. I went into the 2013 Calgary Marathon with the feeling that I might have a chance of breaking 4 hour and probably get close to a BQ. Very unrealistic, yeah, to think about it now. I managed to break 4 hour, but not much. Finished with a chipped time of 3:57:37 (finished 390th out 988 marathoners, so in the top half of the marathon pack...okay some improvement).

So, what make 2014 any different????

3 things:

1- More friends and family behind my back (including my first running group, CHRR gangs!)

2- I am training harder than 2012 and 2013 combined! I have never been so focused on the BQ more than this season of training.

3- I am so fortunate to be in the Adrenaline Rush Athletic Team, and to have a coach (Janice), an assistant coach (Mark), and team mates giving me advice and pushing me to reach my goals and dream. Janice has helped me break 19 min for 5k, 40 min for 10k, and 1:25 for half marathon in just a few months...the only thing remaining is the full marathon...can I cut a full hour from my marathon PB??

Current Moment

At the current moment, I have a mixed feeling of excitement and nervous. I am excited to see how well I fare out in Toronto. Will my hard work in putting in the mileage, and following my coach's prescribed training schedule (*the best I can, as I am proud to not give into my old habit of racing every weekend haha*) pay off?? I am quite nervous when I saw today's post on the Boston Marathon facebook page:

It seems like if I am just aiming for the minimal BQ-time of 3:05, it will not guarantee me entry to Boston. I must get a minimum of 3:03.58. It seems like a few minutes, but cutting a few seconds off of each split is difficult than one imagined...especially the last 10k of the race. Yes, I have to admit I hit the wall one or two time during my long run training. It was not a good feeling at all. I hope that with enough rest (which I am currently not getting enough), the pace of 4:15 or faster will seems more manageable and comfortable. 

I am also feeling some ache in my legs as of last week. I know it is normal to feel a little ache and pain during marathon training, but not like this...I am thinking it has to do with two things: not enough rest in between run (with less sleep) and running in a shoe with over 700+ km distance. As of yesterday (Sept 24), I have changed to a new pair of Wave Riders 17. Hopefully, with some adjustments and icing (and stretching) my legs, it will be back to normal. 

Can you see the difference between the old shoe on the left (with 700+ km) and the new shoe? 

Very subtle difference...I don't like to retire my shoes but it is a MUST if I want to stay injury-free haha

Is tapering difficult? My answer would be YES! 

Even though I love to put in the mileage everyday (and seeing some big mileage at the end of the week), tapering is very important...I must obey to it if I want to do well in Toronto. Not tapering well would mean I will meet my enemy (aka "the Marathon Wall") very early into the race. Do I want that to happen? The answer is obvious haha Tapering is also the time where I should focus on adjusting on my eating habit. During training, I would eat 4-5 meals and would add in cheat meals (ranging from KFC, moon cakes, buffet, etc)...which is important as that's how I can refuel for the next training session.

This week is all about getting enough rest, and getting my marathon legs fresh and fast for the Melissa's 10k. 

It will be my tune-up race, but I still want to get a good 10k time. Recently, my friend and team mate, Greg Medwid, got an impressive 10k time of 36:43. Congratulations, Greg! But, you have raised the bar...and I am trying to reach that time too. It is not going to be easy with the Melissa's race due to the high elevation, but I will give it a try...hoping my legs will be ready to go by Saturday haha

Thank you all my friends and family for their continued support on 

my journey to obtaining a Boston Qualifying time! 

Hope I didn't annoyed anyone with my constant count-down to Toronto LOL :P