Eastside 10k 2013

This was the inaugural running of this event and offered a great opportunity to race through the historic and colorful downtown east side of Vancouver.  The area was the city center at one time but has seen significant urban decay since then and has become synonymous with poverty, homelessness, drug use and the sex trade. Like I said, a very colorful part of the city and not one that I would normally choose to run through.

The race attracted a sell out field of 1,500 runners. All the usual suspects lined up at the front in the elites section. The weather was cool and perfect for running as we set off. The first kilometer was mainly downhill and a nice easy start but I knew that it was also the end to the race as well, so an uphill and not such an easy last kilometer finish.

Soon into the race there lots of interesting views and scenery along the way.  As well as some great vistas across the city and old historic buildings, there were some interesting spectators too.  It was great to see lots of support from the east side locals that we were running past on the streets, many of which were the down and outs. Smiling faces and cheers of support.

The hills were plentiful, not overly steep but were fairly long and I could see that my mile splits were slightly down on what I had hoped for, just a few seconds per mile.  However, I was pushing hard and I needed to leave enough in the tank for the latter stages of the race. Maybe I could make up a few seconds when there is a flat section without any hills. However, as it turned out, there really wasn't any flat sections of more than a few hundred meters at a time.

It was getting tough as I ran past the 8km marker but I knew that the end was close. However, the last big climb was still to come.  This is when the hill training would pay off.  As it turned out, I made short work of the last hill and the finishing line was only about a kilometer away and now in sight.  I gave it everything that I had left.  I was digging very deep when I saw my good friend Janette and her dad cheering me on (for the third time in the race - speedy supporters of the year award!) which helped to spur me on and I crossed the line in 42mins 27secs.  Not what I had hoped for but the course was not easy and I had given my all. The results showed that I had finished 8th in my age category and 100th overall out of 1,500.  Not too shabby!

To say that it was a brand new event, the race organizers did a great job.  The course was awesome, everything ran very smoothly and a really nice shirt and medal provided too. The Eastside 10k is here to stay!

Knee Knacker 2013

The Knee Knacker is a bit of a iconic race on the West Coast of Canada, especially amongst the trail running community. First run in 1989, it takes place on the Baden Powell trail which is one the most technical and challenging trails in Canada. Starting at Horseshoe Bay and finishing in Deep Cove, the race covers 30 miles and over 16,000ft of elevation change (hence the name of the race). The race has a 10 hour cut off for anyone struggling to finish but a surprisingly high finish rate of 97%. However, it's getting to the start line that proves more difficult as the attrition rate is quite high due to injury and illness.  Getting a start place is not that easy either, you have to put your name into a lottery and then hope that you name is picked out of the hat. I was lucky, I got in on the first time of trying. The race organizers do an amazing job and put together a schedule of training runs for the race participants in the weeks leading up to race day.  These vary in distance and take place on the the actual race course, so come race day you have covered all of the race course and know what to expect

The race started at 6.00am. I only managed to a couple of hours sleep the night before due to pre race nerves and also my noisy neighbors. However, I felt excited and raring to go as I chatted with my Pacific Road Runner buddies on the start line.  Not having run a Ultra Marathon before and also due to the nature of the course, my plan was to take it steady for the first half of the race and hopefully have some energy left in the tank for the second half.  Especially as the first part of the course was the biggest climb of the race, almost 4,000ft straight up Black Mountain. The weather was perfect, clear blue sky but nice and cool. As we set off I felt calm and confident. The climb up Black Mountain proved to be grueling and everyone was very relieved to get to the top.  I managed to get there in 1 hour 45 minutes.  A quick look back at the fantastic view of Vancouver and the Pacific Ocean and then on to the first check point at Cypress bowl.  Virtually all the snow has melted at the top of the mountain but there was some standing water and muddy areas which meant that there were mosquitoes galore.  I was swallowing lots of them but more annoyingly getting a few in my eyes.  As I entered the Cypress bowl aid station, I saw a few of my PRR buddies as they were volunteering at this station.  I clocked my time to be 1 hour 58mins.  A few chips (crisps), yams and a drink of some flat coke later, I was off running again.   

Some more climbing and then the first downhill section arrived down the Holyburn chute. Bliss after so much climbing, I could relax a little and cruise for a while. Not too much mind, there were lots of potential hazards like boulders, roots and logs just waiting for runners to trip over on their speedy descents.  I did have a few stumbles but no falls.  The course descended further and took us through a residential area called the British Properties in West Vancouver, some of the most expensive real estate in all of Canada. After navigating though the narrow paths and across a few streets, I arrived at Cleveland Dam which is the halfway point.  This was a major aid station and time to refill my hydration pack with water, grab some food and take in all the support from the volunteers and supporters.  My time was 3 hours 30 mins. The third quarter of the race starts with a steep climb up a road busy with traffic going to Grouse Mountain.  Some brave souls run up this hill but it was power hiking for me, not too much power either. It was hot too, not having the shelter from the sun that the trees offers on the trails.  Then it was back onto the trail and another difficult uphill and technical section to navigate.  However, I was on auto pilot by this stage, the biggest climb was over and now it was just digging in and getting it done, section by section.  I knew that at the top of this climb that there was a nice runnable section that leads toward Lynn Canyon which is also the three quarter mark and another aid station.

I was trying hard to manage my nutrition during the race. I decided to take gels/bars every 30 mins if possible. I wanted to avoid the peaks and troughs of energy that I had suffered on some of the longer training runs. I had managed it pretty well in the race so far but I was starting to get sick of the gels. I was feeling pretty good and passing a few runners along this stage, I could see that the course was taking it toll on a few people.  I caught and passed my PRR buddy Terry who was having a tough time.  I felt for him as there was still a long ways to go but he's a tough customer and I knew he would make it to the end.  However, he had bet me a beer that he would beat me to the finish, so I was pleased to win that bet.  The other guy in this wager was Bill, he was still ahead of me and so I was determined to do my best to catch him too.

Then I arrived at the Lynn Canyon aid station and the three quarter mark.  My time was 5 hours 20mins.  I could feel my some cramping in my legs as I approached this station, so I had took a salt tablet and I also stuffed a few yams dipped in salt into my mouth too.  Then it was off for the final quarter of the course. One last big climb up the Seymour grind and then it was mainly downhill to the finish at Deep Cove.  Normally the Seymour grind is not too bad but not today.  I was shattered and struggling big time. I decided to try and take my mind off it by eating an energy bar but I was so tired I could hardly chew.  I must have looked a right state, staggering up the climb with bits of half chewed energy bar falling out of my mouth!

Eventually I made it - just!. Then it was a long downhill section over loose stones. Suddenly my legs felt OK again, probably mentally more than physically, but I was running fast and passing a few more runners. As I got to the final aid station, I asked if they had seen Bill and was told that he was just a couple of minutes ahead. 

The last section of the course is mainly downhill but is very technical and has lots of extra little climbs and bridges to cross.  There are also lots of hikers with children and dogs making their way up the trail to a popular look out point.  So a tricky and sometimes frustrating section.  However, very close to the finish and the adrenaline was pumping through my veins, I was flying.  Suddenly I was jumping over rocks and leaping down the drop offs.  Then I could hear the sound of the finishing line commentator through the PA system.  People were stopping to move out of the way, clapping and shouting words of encouragement.  I could feel waves of emotion and a few tears were welling up.  A few more minutes as I was clear of the trees and out of the trail.

The sunlight hit me and I was on the road, a few steps and then the path that leads to the finish line. I could see the ocean and the people waiting as I sprinted toward the end. I crossed the line in a time of 7 hours 11 minutes.  It was an amazing feeling to complete such a huge physical and mental challenge.  I was elated and also relieved at the same time. No sooner had I crossed the line than I had grabbed by drop bag and gone straight down to the beach, stripped down to my shorts and waded in for a swim. Absolute heaven, a swim never felt so good! It turned out that Bill had finished 3 minutes ahead of me, so enjoyed a well earned beer later that day. What an amazing experience this race is. An incredible course, brilliant race organizers, wonderful volunteers and support and such a unity of amazing people.  So glad I had the chance to participate.  Thank you!

Scotiabank Half Marathon 2013

After having a great experience at this race last year, I was keen to do it again in 2013. Although last year I virtually jogged round the course as I was recovering from various lower leg injuries and completed the race in 1hr 46mins. My slowest ever half marathon time.  I was hoping for a much faster time this year after a solid year of running so far.

After the disappointment of my experience at this years BMO Vancouver Half Marathon, I was very focused on controlling my pace and not going out too fast.  I knew my target pace was just under 7min/mile.  I was hoping to just dip under 1hr 30min for the race.

The first couple of miles were downhill and then we turned around and climbed back up those 2 miles and a little further, so I was watching my Garmin carefully on the downhill. Don't overcook it especially as I would have to run back up the hill, not my strong point at all.  Things went pretty well for the first few miles and I reached the 10km point in 43mins.  Just about on track.

Everything was feeling good as I crossed the half way point and began the second half of the race.  I had a gel just after the halfway mark to ensure I had a little extra energy.  However, at the 15km marker I was feeling tired, my energy was fading.  Oh no, not again. Shit!!  Dig in and focus.  As I reached the 10 mile point, I knew I wasn't going to be able maintain the pace, I was struggling and I started to slow.  My target time was gone and I just had to keep going. 

I was confused why this had happened again.  I had controlled my pace better, I had used gels at the start and halfway point, I had trained well. So why could I not maintain the pace?  I spent the last 5km searching for an answer and looking forward to the finishing line.  I realised that when my target time is no longer an option, my mind can tell my body to just take it easy now, cruise to the finish. I tried to resist as best I could but I have to admit to succumbing a little towards the end. 

I crossed the line in 1hr 37mins.  Not what I was hoping for by any means but 9 minutes better than last year. Look for the positive eh!  When I finally broke 1hr 30min for the first time for a half marathon at the BMO in 2012, I had just done the London Marathon a couple of weeks before. So maybe I need to fit in some longer training runs before my next half marathon.  Guess I'll find out in the next one.   

Longest Day 10k 2013

I remember running this race last year for all the wrong reasons.  Going into it with very little training due to a calf injury. Then feeling my achilles tighten half way around the course, so having to slow down and a very disappointing time. Then limping away after the race and not able to run for weeks after.  Very frustrating.  So I was hoping for a much more positive experience in 2013.  

I have been running pretty well this year and so far, touch wood, no injury problems.  I have managed to shed a few pounds and get some good speed and endurance into my legs.  Therefore, I lined up at the start line optimistic of a good race. 

It was a warm sunny evening as we set off to run the first of the two 5k loops.  Due to construction, the race organisers had been forced to run the race in the opposite direction to normal. This meant that we had to run up a long hill instead of down it, made worse because the course also detoured off the road and up an even steeper climb along the sidewalk path.   

I was really focused on controlling my speed in this race too after the mess I had made of my pacing at the Vancouver Half Marathon in May. So I was glancing at my Garmin on a regular basis throughout the race.  The first lap went by smoothly and to plan.  The climb up the hill came just before the halfway mark and it proved to be quite tough and slowed my pace down. However, I crossed the halfway line at 21mins 12 secs.  I felt good and was running well.

As I started the second lap, the field had spread out and I found myself running alone, no other runners nearby.  I really like it when this happens.  I seem to relax, just focus on my running form and get in the zone.  I felt strong the whole way round the second 5k and then gritted my teeth and pushed as I climbed up the big hill for the second time. 

I kept pushing all the way to the finish line as I was really hoping to break 42 minutes.  However, I crossed the line in 42 mins 07 secs.  Dam that hill!  Still, I was pleased to run a good time and a solid race.  I was also pleased to note that I ran a negative split too, with my second 5k loop being quicker than my first.

The post race BBQ was fantastic and chance to catch up with a few PRR members who had run, volunteered or spectated.  All in all, a far more enjoyable experience compared to 2012.  Now onto the Scotiabank Half Marathon next weekend.  

Vancouver Half Marathon 2013

This would be the fifth consecutive year that I have run in this event, the full marathon back in 2009 and the half marathon in the following four years.  I  have always enjoyed the event as it is well organised, well supported and a scentic course around the beautiful city of Vancouver.

Last year I had a stella performance and achieved my first ever sub 1hr 30min time for a half marathon.  Therefore, I was super keen to run the race again in 2013 and hopefully achieve another PB time.  I had trained well over the winter and managed to remain injury free. I felt confident and was very hopeful of a good run.

Once again my running club friend Susan Reynolds was also running and we always have a little challenge to see who will finish first.  Susan is a great runner and normally comes out on top.  I was feeling quietly confident of giving her a run for her money as we chatted on the start line.

The sun was shining as we ran from the start at Queen Elizabeth Park and made our way down Cambie Street.  The first 2 miles of this race are downhill and I remember last year I took this hill cautiously and Susan took a big lead on me.  Therefore, this time I was determined to not let that happen.  I could see her ahead of me and I picked up the pace to slowly catch her up. I clocked the first two miles at 6min 13sec and 6min 12secs.  Much faster than I needed to run but it was downhill and felt comfortable. 

As we crossed the Cambie Street bridge, I was right behind Susan but decided to slow my pace slightly as I was planning on running at 6min 50sec/mile pace.  She started to pull away from me but I could still keep her in my sights. 

By now it was already getting quite hot and I was starting to look for shade to run in. Thank goodness the race started at 7.00am. I was feeling for the poor full marathoners who weren't starting until 8.00am and would really feel the heat in the second half of the race

As we made our way through the downtown streets, I was running ok.  Keeping closer to my planned pace but could feel some fatigue setting in which was a concern.  I crossed the halfway mark in 44 mins which was good and on track.  However, it was getting tough and I was already having to dig deep to carry on at that pace. 

We entered Stanley Park and a climb up a hill proved to be really tough, I could feel my energy draining away.  This was not supposed to happen and I was feeling very frustrated.  Just dig even deeper, I hoped to feel better as we got further into the race. 

As I approached the 10 mile (16km) marker, I could hear the sound of the 1hr 30min pacer coming up behind me.  A definite de je vu feeling as this happened at exactly the same place in last years race. Last year I managed to find an extra reserve of energy to push on and keep ahead on the pacer. However, I had already had to dip into my reserve energy to get to this point.  I tried to push on again and managed to for another couple of minutes but then the pacer caught me again and slowly passed me, along with the bunch of runners keeping up with him. 

This proved to be a significant moment in the race for me.  I could no longer keep pushing, I was spent. I had no option but to switch to limp home mode.  My pace for the last 3 miles was really slow and I just had to keep going. Time to enjoy the beautful  views and great support along the course.  I crossed the finish line in 1hr 39mins.  10 mins slower than I had planned.  I am not sure why the wheels fell off in this race.  Maybe I went out too fast or maybe I was dehydrated judging by the amount of water I drank throughtout the day after the race.  I feel gutted but will put it down to experience and move on. 

Congratulations to Susan who ran 1hr 28mins. Creamed me again! 

St Patrick's Day 5K 2013

I decided to run this race for the second time, the first being back in 2009 which was my first ever 5k race.  I remember it being a fun local event on a flat fast and scenic course around Stanley Park.  I haven't run a 5k race since, so I thought it would be a good measure of the speed in my legs in my come back after an injury plagued 2012 and, not forgetting, being four years older now!

The weather on race day was cool with light rain. Not bad after having some heavy rain fall consistently in the week leading up to the race.  I live close to Stanley Park, so I warmed up by running down to the race start area.

In such a short race, I find it hard to know what pace to run at.  I had a rough idea of the pace that I should be able to maintain but maybe I could run faster?  Tricky! So I decided to run on how I felt and see what happens....good plan!

On the start line, I positioned myself near the front, just between a couple of elf's and a leprechaun. After a countdown, we were off. A nice downhill start and I cruised the first mile and noted the timing clock situated at mile 1 just  reaching 6mins 10secs. Great, a good pace and not too difficult.  Then we were on the seawall and I was passing a few other runners and felt good.  I wasn't looking at my Garmin, just keep going and give it my all. 

At the 4km marker, I could feel a little tiredness creeping into my legs, so  time to dig in.  Then the course left the seawall and headed back into Stanley Park for the finish.  I could see the route ahead taking us up a long uphill finish which was a rather unpleasant surprise.  I am sure the finish in 2009 was flat.  As I am not a very good uphill runner, I could feel my pace slowing as we made our was up. It was tough but I knew that the finish was getting close.  I managed a bit of a sprint finish as course flattened off just before the line and I stopped my Garmin at 19mins 42secs. First reaction....Damn, missed a PB by 4 seconds.  Second reaction....that's a pretty good time for me.  Happy St Patrick's Day run:)

As I was leaving, I heard the race commentator announce an interesting statistic, that there were more Chinese entrants in the race than Irish. I wondered if there were any Chinese Irish runners in the race? Now that would be something... To be sure to be sure!

'First Half' Half Marathon 2013

I am proud to be a member of such a great running club as Pacific Road Runners in  Vancouver.  Not only a great bunch of people but also a very well organised and socialable club.  The First Half is a race that has been organised by PRR now for 24 years and it is probably the best half marathon in Vancouver.  It sells out in a matter of hours every year and is a well organised and super scenic flat fast course.  This years event has raised $50,000 to Variety Childrens Charity.

I came into this race on the back of only 5 weeks training after taking off the whole of November due to my Thailand trip and only a hand full of runs throughout a very festive December.  Therefore, I was not expecting to break any records but hoped for a decent run.  However, as a lot of fellow runners will appreciate, it's hard sometimes going into a race knowing you can't use top gear and having to keep the brakes on when all you want to do is 'let the horses run'. But after my horrendous Nottingham Half Marathon experience last year, I was determined to keep my head this time around.


I arrived at the start  line to see lots of my fellow club members volunteering and many others helping to organise the race.  It was great to see so many familiar faces and receive lots of encouragement and good luck wishes.  The weather was perfect, blue skies and cool temperature.  I positioned myself halfway back in the start line of 2,000 runners in order to stop myself from galloping off too quick with the speedy guys at the front. Nice and easy does it....



The first three miles went by in a flash and my pace was good, maybe a little too fast at 7 min/mile.  I was not going for a sub 1hr 30min this time, so I eased off a little and settled into a 7min 15sec/mile pace.  OK, this feels good.  I knocked off the next few miles at this pace.  I had been training lots on the same route that the race takes around the seawall as it's so close to my home in the West End. So I was telling myself to think of it was just another training run and relax.

By mile 10, I could feel my pace slowly a little, time to dig in.  Each of the last 3 miles were a little slower than the last but still a decent pace.  I crossed the finishing line in 1hr 36mins.  I was a little disappointed as I had hoped for a sub 1hr 35min but not too much. It was a solid run and a good work out.  Bearing in mind my last two half marathon times were 1hr 45mins at Scotiabank Half and 1hr 40mins at Nottingham Half.  This result was not too shabby.