Swimming???? with Frustration

This Mornings swim I decided to see how many lengths I could get doing the front crawl before getting tired. It turned out to be 5 lengths or 250 meters. Then I went back to the tries and true 50 meters breast stroke / 50 meters front crawl. Go thing I am in this for the long haul, or I would be getting very frustrated with myself at this point.

The last 25 meters was another all out sprint. It felt good to good as fast as I could. I actually passed one guy who was swimming with fins. Then it was off to the hot tube.

Paddling Technique Development Program

Burnaby Canoe and Kayak club is offering a coached paddling technique development program.

This program is for experienced and beginner paddlers, suitable for those interested in flat water and open water paddling. The coaches will work with you to improve your paddling technique for whatever your personal goals. This includes racers who want to learn to paddle faster, and inexperienced paddlers who want to learn to paddle well, as part of a healthy lifestyle.

The technique development program provides twice per month coaching with the sole focus of the sessions being for the coach to analyze your technique and to provide feedback on how to help you paddle better. Participants can attend as many or as few of the sessions as they would like. The idea is for the coach to provide the paddler with some technique improvement strategies to work on between sessions.

Cold and Painful Race

Tonight's race was going to be from Deep Cove, to the lighthouse south of Hamber Island, then back across to Grey Rocks, and back to the cove. The start was cool. As we lined up at the dock, the starter announced the route that we were going to take, then said that all the boats would start except the surf skis. Which had to wait 5 minutes before starting.

The race started and we watched the field head off towards Hamber. Most of the skis went for a warm up paddle while we waited for the five minutes to end. As it got closer to the five minutes all the skis came back to the start line. One minute was announced and everyone got ready to go. At the start, I kind of blew a stroke, but mange to power my self away from the skis on both side of me, and moved over to the right, and started to wash ride.

This is where I made a big mistake. I was content to ride the wash, and not try to power up to the front group. It wasn't long before the front group powered forward and created a gap. so here I was in the second group cruising along at a good pace. We were wash riding the XT double with Jodi and Colleen making it look easy. So here we were, Jodi and Colleen on the right, Rod on their left, with Matt on his stern wash, and me on Matt's stern wash.

I stayed there for a little while, but I knew I did not want to stay in that position. It is too easy to get dropped off the back, and it takes more power to move up from there. So I went to the left to ride Matt's side wash, but as I started to move up a huge side stitch hit me on the left side. With that pain in my side, I dropped back behind Matt.

I knew this was going to be a big hassle if I could not get rid of this stitch. Looking at the double, I saw that they were in the perfect position, and were creating a great cradle between them and Matt. So I went to the right to get in the spot, but as I was doing this, the girls decided to power up and go to the front, and with that the cradle disappeared. So back behind Matt I went yet again.

By now the pain was increasing in my side. We were just coming up to the lighthouse, and I decided that I had enough of this pace, and needed to slow down a touch to try and get rid of this stitch. I went wide at the lighthouse, and Micky took the inside and scooted up to the group, and away they went.

So I slowed my pace a touch, and started to work on my breathing to try to ease the pain from he stitch. Half way to Grey Rocks, I caught the back markers in the kayak group that started 5 minutes ahead. So now it was time to thread my way through the kayaks. by the time I got to Grey rocks, the pain was minimal. I wasn't too far behind Micky and the group that I was in. So I started to up my stroke rate to try and catch up. I managed to ride some good waves and was closing the gap.

But this was not going to be my night. The stitch came back. CRAP! So the group moved ahead, but I managed to hold on, and power up a bit to keep the gap the same. I was now just holding on to the finish. After I crossed the line, I paddled over to the closest dock, and laid across it. It took what seemed forever for the pain to go away. Katja came up to me and asked how I was doing. I told her about my race, and she said that she didn't have a good one either.
from there I paddled over to the beach. Not wanting to do a cool down paddle that I normally do. I just wanted to get out of my ski, and change into warm clothes. The race manged to be 4.55 kilometres long, with a average speed of 9.0 kph (included sitting at the start for 5 minutes) and a maximum speed of 14.1 kph.

Now it is time to do research on stitches and to make race plans for the Big Chop #1, which is only two days away.

Running With a Good Pace

Another steady pace run today, but this time the pace was increased from the same run last week. It was 20 minutes long, and a nice easy run. Not bad considering that when a got up this morning I was completely bagged.

Next week I will be back to doing intervals and bringing the speed up. It is time to start working on running faster.

Running dist: 3.72 kilometres
total dist: 4.72 kilometres
time 20: minutes
total time: 32 minutes
average speed: 11.1 kph
max. speed: 17.5 kph

Readership Around the World

I decided to check to see how many people were reading my blog today. I was surprised to see how many and from what countries they were from.

The number of countries as of today is 34. Here is a list of the countries in no particular order:

• Canada
  
• USA
  
• Spain
  
• Brazil
  
• Australia
  
• United Kingdom
  
• Mexico
  
• Portugal
  
• Germany
  
• Chile
  
• Sweden
  
• Denmark
  
• Puerto Rico
  
• Finland
  
• South Africa
  
• New Zealand
  
• Austria
  
• Belgium
  
• Egypt
  
• Lebanon
  
• Russia
  
• Japan
  
• Norway
  
• Kuwait
  
• Venezuela
  
• Slovenia
  
• China
  
• Hong Kong
  
• Taiwan
  
• Argentina
  
• Poland
  
• France
  
• India
  
• Libya
  

I am glad to see all these people reading about my training activities. I hope they are entertained, as well as motivated by my blog. If there are any questions that I can help with regarding training, please feel free to write in the comments area, or you can email me directly at dkpearse@hotmail.com

May Training Schedule

Here is my tentative training schedule for the coming month of May. as you can see there is not very much paddling as compared to the running and swimming. This is because right now there is not enough light in the morning to change to a more paddling orientated schedule yet.

I have been criticized for not paddling as much as I should. I have to totally agree with the idea that there is no other better training for paddling than paddling, but with my “life” schedule this is not possible.
during the times that I am running and swimming, there is not enough time to go paddling. These are the times that I am not substituting some other training for paddling, but training my aerobic capacity for improving my paddling ability.

As the day light increases so will my opportunity to paddle in the morning. This will bring my paddling up to a more reasonable level of training for what I want to accomplish. As it stands starting this week I will be racing twice a week, until the end of August. These races will be training races, with each race I will try to focus on a different aspect of training. i.e. starts, wash riding, intervals,, etc. The Tuesday Night races will even include running and eventually swimming, as the weather warms up.

I am looking forward to see how I fair in these multi sport races, with the cross training that I have been doing. This week is also the addition of weight training to my schedule. Most of this will be free weight with some work on my home gym. Lots of core work, to improve my power output and for improving my balance in the K1s.

The biggest improvement in balance came from increasing the strength of my core, or as Steve very accurately says my pillar. There is more to training the core, there is all the muscles from your butt all the way to your neck, that needs conditioning as well. This will be one of the main focuses for the month of May.

Morning Elliptical Training

This morning's workout was on the elliptical. There was a surf ski group going out of Ambleside, but my schedule did not make it possible to go. That's what being flexible in your training plans, so if you can't make one, you can easily change to something else on the fly.

The workout was 2X 20 mins at a medium pace.

Morning Swim

This mornings swim was good. I continue to train to going non-stop doing the front crawl for the entire 30 mins. I was switching back from breast stroke (50m) to the front crawl (50m).

After each swim session, I am now using the hot tub with the jets. This really helps in loosening up the muscles that have tighten up during the workout.

Big Chop Race Series One Week To Go

The second annual Big Chop race series starts May 1st one week from today.

www.bigchop.ca


The series is put on by Ryan Pogue and Bryan Tasaka, and is a favorite on mine. The races go from May 1st and run every second Thursday until the Chanpionship race on September 4th.

Each race varies in length, and may have some running envolved on certain nights. There is also a short course called the little chop as well.

This year brings a few big sponsors. CityTV and Crave FM have joined in, as well as Think Kayaks.

Together with Mountain Equipment Co-op, Momar, Vancouver Ocean Sports, Lasso, Stolhquist, Old Town, Seaward, and Helly Hansen this should be a great year.

Cost for each each is set at $8.00, with the option of buying a season's pass.

Registration opens at 6pm and racing starts at 7pm.

After the race, there is the famous BBQ, which is a highlight in its own.

Each race will have draw prizes as well, which include:

• MEC prize packages
  
• Helly Hansen Lifa Cool Tops
  
• Lasso Security Cables
  
• Accent Wing Blade Paddle
  
• Ryders Sunglasses
  
• Stolhquist PFD's
  
• H2O Audio Cases
  
• Edge Energy package
  
• Carb-Boom Gel package
  
• Pelican Cases
  
• Watershed Dry Bags
  
• Pogue Sports package
  
• Mind Over Mountain Adventure Race entries
  
• just to name a few.
  

I know I am starting to sound like a commercial, but this series is very good.

5 km. Fartlek Run Training

Today's run was some fartlek training. I have a 5 kilometer loop that I run in the mornings some times. So I used this loop, and varied the pace up and down throughout the whole run. I would up the pace between things like power poles, traffic signs, and such.

My average pace was 11.6 kph, with a max. pace of 15.3 kph. Slowly I need to bring the average pace way up, to somewhere near to 14.5 kph. This is going to take some time, and training to get there, but I am stubborn enough to do it.

This would bring my 5 km times down to the 20 minute range. I will help me train for the longer 10k races in a sub 50 minute range.

Morning Swim

This morning's swim was a bit of a chore. I am tired from the Sun Run on Sunday and last night's surf ski race. My resting pulse is way up, so I wasn't overly enthused about swimming. I changed up my workout to 50 m. breast stroke and 50 m. front crawl.

After the swim I sat in the hot tub, and used the jets to massage my thighs and calf muscles, which were still tight from Sunday. It seemed to work well in loosen them up. I will have to remember that for next time.

Deep Cove Tuesday Night Race #3

Tonight's race was going to be interesting, with two days since the Sun Run, it would be fun to see how I will do. I had a race plan for tonight's race, which was to go hard right from the get go.

I had Bob in his V10 Elite on the left side of me, Jim in his K1 Thunder just ahead and to the left, and John and Lina in their double baidarka. The race was going to be straight across Indian Arm, counter clockwise around Jugg Island, and back. It was a fast start, at least to me it was. Jim just shot ahead like a rocket, with Bob and myself in hot pursuit.

Jeff, Chris, and Daryl was paddling hard and fast coming from the right, as well as Gary and Sean in the XT double. Everyone seemed to merge in the middle before heading toward Jugg. I had a good hard start, but could not hold it, and started to slide back a little. The other juniors, Kiran and Kristin were in the battle of things as well in their K1s.

Soon there was a long line of paddlers all trying to catch the boat in front of them. I pulled out to the left and was trying to find the side wash to ride up. As we headed out into the main channel and out of the safety of the cove, the waves started to build. It was getting fairly bouncy, and fun. Slowly I was being caught by a couple of paddlers on the right. Just as I was glancing over to the right to see who it was along comes the safety boat on the left with a bunch of tag a longs.

So here I have Katja on my right and john and Lina on my left riding the boat wake, and flying. I tried to get on the same wave, but got bounced around, and almost into Katja. Once they had passed, I gathered myself up, and put my head down and started to grind to catch up. By now the waved were getting fairly large and coming from all directions. this made the last 300 meters to Jugg a little dicey. As I came around Jugg, I saw Gary and Sean standing on Jugg, doing something to their double. They got back into their boat and they were off again chasing down the rest of the field.

Now that I was around Jugg, I thought that my next goal, should be to chase down Rod and Micky, since they were the closest to me, and it was achievable. We were now going mainly with the wind, but from the back left quarter. I started to look for waves to use to ride up to my two adversaries. slowly but surely I was catching up, but I realized that it was going to take along time. I noticed that Rod was starting struggle. It wasn't until after the race that I found out that he was injured. Points to Rod for paddling with cracked ribs.

It wasn't too long before I had caught up to Rod, but it was not easy the waves were coming in from my right back quarter. Which made for a fun and rocky ride. As I passed Rod, I could see Jim having trouble in his K1. This was big because Jim can basically balance in anything. (paddles an OC1 without the ama)

My next target was about 100 meters in front of me. Micky. I had a good guess that I could catch him, but I was going to have to work hard to do it. I managed to move up close enough to catch Micky's side wash. From there it was just riding the wash right up to him.
Now we were side by side, and cruising. With about 200 meters to go, I starting thinking on how this was going to go down. If I waited too long, Micky for sure would take me. So at about 125 meters to go, that's what I did, I went. I start to hammer, as hard as I could. Micky cranked on the power as well, and the sprint was on. In the end I managed to get ahead, and held off Micky to the line. A great finish to a fun race.

The running and the swim training is starting to help me in these races. Normally I would not have even caught Micky with such a lead over me, let alone beat him in a sprint.

Steady Run

Today's run was a 5 minute warm up, then a steady pace for 20 minutes, and finish off with a 5 minute cool down. It was a good easy pace and the weather was warm. A good run all around. 3.58 kilometers,

Official Sun Run Time

Official Time: 51:32, A new personal record.

Sun Run 2008

Well this years race was a good one. the skies were clear, and it was not raining or snowing. I just hoped it was a little warmer. It was definitely a two shirt race. Burrrrr.

I got there early enough to warm up in the lobby of one of the hotels. I sat back and ate my Cliff Blocks and my Carb Boom gel in leisure. I managed to find my last package this morning. After getting all my warm up gear off, I saw the gear truck roll up across the street. So off I went to check my gear bag. Then it off for a warm up jog, around the block a couple of times. Just enough to work out the kinks, and to get the old muscles loosened up. I watched the elite runners warming up as well. Man they look fast just standing there.

Once I had stretched, it was time to go to my starting area for my group, which was yellow this year. The yellow group is the third group to go. The first group was the elite wheelchair, and the second group was the world class elite group.

As we were waiting for the start there was a live band playing, and a fitness group leading a warm up. There were beach balls being hit around and the atmosphere was pretty exciting. Everyone there was itching to get the show on the road. There was a little movement after the wheelchair athletes started and the whole crowd surged forward, only to be stopped after three or four feet.

Then we could hear the elite runners starting, and it was on. The crowd started moving forward, and this was it. I had deliberately started in the middle of the group, to prevent me from taking off from the start. This way the crowd would regulate my pace for the first 500 to 1000 meters. I had start my watch too early, so I had to stop it and restart it at the actual starting line. Everyone is wearing timing chips, but I needed to know my pace after each kilometer. As we started to pick up speed I started to pass a few runners, and a few had passed me.

As we ran down Georgia the road slopes down, so the pace had increase accordingly. I was expecting this and just went with the flow of things. As we got to the bottom of the slope, there is a 90 degree corner to the left, and then a block later another 90 degree to the right.

Yee Haw one kilometer down, nine more to go. Off to Stanley Park and Beach Ave. This section is very tight, with no where to go to get around people, except on the side walks or the grass, which both were being used. There was a lot of elbowing and squeezing to get though the traffic jam. I managed to stay on the right hand side of the road, and had straight sailing all the way to Beach. Once we hit Beach the road widens right up, and so did the crowd. Remember this is 59,000+ runners here.

I stayed on the right hand side of the road all the way down Beach because I knew the water stations are on that side. I decided that this year I would take a little water at each station. This would make sure that I stayed hydrated and not get cramps. Kilometers two and three breezed by, and on pace to break 50 minutes. now I could see in the distance the wave of runners taking a hard left. This is the dreaded hill before the Burrard Street bridge. Last year I did not have any problems going up the hill, and I hoped this year would be the same.
As I got to the corner, I went wide to the right where the road was clear. I managed to keep a good pace up the hill, but it was definitely harder than last year. I could really feel it in my legs. As I got to the top of the hill and started the sweeping turn to the left to go on to the bridge, I glanced over at the 5 kilometer sign. I looked at my watch and i was surprised that I was still on pace to break 50 minutes (24:43), but the hill must have took it to me, because on the bridge I could feel my pace starting to change for the worse. I started to slow down and things started to hurt. What was happening, this was not suppose to start until kilometer seven, and I had not got to number six yet.

We turned onto 2nd Ave., and I was hurting. For a second there I could feel every hair on my head stand up. So I had to start using mind games on myself. I started to tell myself, I have come this for I cannot give up, and if all these people can do it, so can I. I told myself I did it last year, I know I can do it now, just keep the feet moving, do not stop to walk. If positive thinking was working. I was feeling better, not great but better. I scooted over to the drink station, and got some much needed water form one of the volunteers. I drank some and poured the rest over my head and neck. This helped as well.

From here it was a short distance to 4th Ave, and the long straight away as the road curves onto 6th Ave. leading to the Cambie street bridge. This is where I really had to start concentrating on my running technique. As we were heading down the road, I must have missed the 7 kilometer sign, because I did not see it to do a time check, and then I saw it. Man I was choked I thought I had passed it already. Got to the sign, and checked my watch, 36:43. Now I was really behind the pace I had set. I needed to do something, so I started to lengthen my stride a little, and concentrate on a smooth run.

This managed to maintain my speed, but did not make me go any faster. At least I stopped losing time now. 6th Ave. is a really long straight stretch, that I was starting to wonder if there was going to be another water station coming up. After a few minutes, I could see it on the other side of the road. I made a radical cut across the road, to the other side, and lined myself up for the last pass of water. Another sip and a splash on the head, and I was off for the last 1-1/2 kilometers to the finish.

As I was approaching the bridge, I thought that this was a good idea to get to this side of the road. The turn onto the bridge ramp was going to be a left hander, and it looked fairly clear as everyone seemed to be going wide for some reason. So I went up the left hand side with little difficultly. As I got to the bridge deck it self, the lane opens right up to the whole width of the north bound traffic lanes. I shot to the left side and started to increase my speed.

I was being to feel not good, but kept going. It never fails, as you get closer to the finish it seem to get that much harder. Go figure. Then I could see it, the down ramp to Pacific and the finish section. Now was the time to decide when to go for it. Too far out and I will completely die, too late and I will kick myself until next year. I quickly decided that at the bottom of the ramp was the spot to hit it. As the ramp curved down to the right and then straight onto Pacific, the pace of the crowd just shot up. I thought this is good, less dodging runners who have slowed down too much in the last 150 meters.

I hit the flat with some good speed, and bang off I went. First down the left side, which was open, and then angling towards the middle. I learned last year that being in the middle at the finish line, is the best place for the official pictures. Yes I admit, even though I was dieing, I still wanted a good picture of it. lol. As I ran up to the finish clock, I looked at my watch I knew that I did not get my goal of a sub 50 minute race, but I had smashed my last years time by over 5 minutes. So I raised my hands up and cheered my own victory over myself.

Now it was time to find a place to roll over and die. As I slowed down and found a place off to the side, so I could take off my timing chip, I looked at my watch. 51:35.59. was my unofficial time. Wow that felt great, beat my last year's time by that much. I was pumped.

The time may seem average to most, but for me it was a huge victory. I can't wait for next year's race. Which will be the 25th anniversary of the Sun Run, and most likely over 60,000 runners.

Weird Paddling Weather

Today was one of those weird days for weather. Last week I was out paddling in Lycra shorts and a light long sleeve shirt. Today it was full neoprene with a dry top. It was cold and windy.

When I got to the lake, there was a couple of the juniors standing around waiting ti be picked up, but no coach to be seen anywhere. So I asked and they aid that she had a race to go to. So this week we were on our own. Chris, Dan, and myself did 8 kms of straight tech paddling.

With the Sun Run tomorrow, I did not want to push it, and be worn out for the race.

Updated Race Results for Deep Cove #2

Here is the updated results for Deep Cove #2.

Katja has been added. Thanks Jeff for the update.

Deep Cove Race #2 Results

Here are the results from the Deep Cove Race #2.

There seems to be an error. I have noticed that Katja was left off of the standings. I think she finished near Jodi. If anyone notices any other omissions, please send a comment, and I will make the necessary changes.

As well, just a reminder that PFDs are mandatory and must be worn during the race. If not, your name (s) go to the bottom of the list.

New Swim Workout

Today I started a new swim workout. In order to push my endurance I have switched my workout to 50 m. Breast stroke / 100 m. Front crawl. I had to decrease my pace on the front crawl, but it managed to work out fairly well.

I did this for the entire 30 minutes, with an odd ball ending at the far end of the pool. So for the last length I did , 25 m. Breast with 25m all out sprint. The absolute fastest stroke rate I could manage. This was a little difficult because there were four people in the lane, with everyone heading for the same end as me. So there was some weaving involved.

All in all, a good workout.

Deep Cove Race #2

Today's race proved to be a good one for me. I was strong through out the race, not like last week's race. I had actually skipped Monday's swim and this afternoon's run, just so I could be rested for the race. Plus the Sun Run is this weekend, so I needed to cut back a bit for it as well.

I was pretty tight and not feeling great during the first part of my warm up, but I was feeling a lot better by the end. The air temperature was cold. I guess I was spoiled by the last weekend's warm and sunny weather.

The race was to go North out of Deep Cove to Lone Rock and back. I lined up on the left side at the start. Beside me to the left was Jeff, a double, and to the right was Ty and Terry in their marathon canoe, and Bob and Mike next to them in a XT double surf ski. The water was flat, so I knew the start was going to be a fast one. On the start my goal was to stay “close” to Jeff and hang on. Well that did not last long, but my start was really good and put me way up close to the leaders.

The next part of my plan was to get to a nice stroke rate and keep it there. This worked very well as I was just cruising at a high aerobic rate for me. Ty and Terry came by me, and I sucked onto their side wash.
As we were going towards the lighthouse, Kristin came motoring by in her K1. (man can that girl paddle) As she went by Ty and Terry seemed to weave a bit, so off I went around them, trying to catch Kristin. I managed to keep her about 5 boat lengths ahead, but could not close the gap. This position stayed the same until we got to the light house and the turn. Ugh. I am a horrible in the turns. As I was going around the light house, Ty yells to me , that they are going wide. Which worked for me cause whether I like it or not, so was I.

As we started back to the cove, I could see in the corner of my eye, a blue K1, cruising along side. I thought it was Jim at first, but it turned out to be Rebeca, and Kiran in her Super Lancer K1 ripping by. So I notched up the intensity, so I could attempt to stay with them. I had all three boats in front of me, so I just slid into the cradle made by Rebeca and Ty / Terry. This was great, but I wasn't paying attention and I got dropped off the back.

So now it was a grind to try and get back onto the group. It was long before the group got spread out as well. With Kiran charging ahead of Ty and Terry, and Rebeca falling off the back. So now I was trying to catch Rebeca as we passed the 5km zone can. I was trying to crank up the stroke rate, but could not do it. She got by about 4 to 5 boat lengths at the line.

I was pleased with my race. It is showing me that my training is slowly starting to pay off. Now I just have to keep reminding myself that this is a long term process, and it is not going to happen over night.
With each workout, I need to bring up the intensity, and duration.