Rob Mackay :: Notes from the edge

Victoria is a great place to train - for flatland racing. Training for a mountain run is a bit more of a challenge.

I’ve added in my training 30-60 minute blocks of steady running uphill using a treadmill - plus warm-up, cool down. Then I do squats, leg extensions, curls. The first week I did squats I was walking like a cowboy for 3 days after. Towards April of next year I plan to do some uphill backwards running to  further strengthen the quads.

For Western States, the long downhills can blow apart your quads.

Western States lottery is on Saturday and they have the full list of attemptee’s on the web site. 62 Canadians - most names I recognize, a few I have run against, a few from out east.

Suprises? Nicola Gildersleeve threw her name in. I ran against her at STORMY and she is blazing fast. Would give Jen Segger-Gigg a run for her money. As well Darin Bentley - another accomplished ultrarunner who can run really long, really fast. If they are picked, I will be rooting for both of them as it would be cool to have a Canadian in the top 10.

Crossing my fingers.

Team CGM is off today to do a presentation at a local school on the trek. I am looking forward to it - lately it’s been work, train, sleep, repeat.

This week was heavy. 130kms total. I ran 7 days straight to get a sense of how my body would react - I am a little sore but overall feeling well.

Yesterday was 3 laps of Elk.Beaver (50 minutes each the first two laps, 46 min the third) and it felt good to speed up for the last 10 km. I ran these with no food and was a little hazy at the end.  EB is a busy place on a Saturday.

I’ve revisited the training plan that Dom Repta created for me for the Marathon Des Sables back in 2005 - mainly because I haven’t been following a regimented plan but also because the plan could be used for either a multi-day or long ultra.

Going back to midweek tempo runs is strange and I’ve been using a *gasp treadmill to ensure that I can get an uninterrupted 6-10km. (I find tempo runs harder when I have to run on the street - track would be the best option)

In any case, I ran 20 minutes yesterday on tired legs at 3:44/km. It felt good although I have to admit that my aerobic capacity at that level was taxed. I’m used to running much longer at the 5:30-6:00/km rate. Legs felt strong though and I’ll slowly increase the tempo time to up my LT.

All conflicts should end with rock, paper, scissors.

Yesterday I was driving down a street near my house and as the street narrowed, and at the exact time, a white minivan was coming from the opposite direction.

Neither of us were moving. I actually mouthed to the guy that I was putting my car in ‘Park’. A little pissed off, we both just sat there for a minute.

 Then, he gave me a…”rock, paper, scissors?”

1,2,3. He picked scissors, I picked paper. I should have gone for best 2 out of 3 but I’d lost so I put the car in reverse, let him go by and smiled all the way home.

Right now I’m going on the assumption that I will be running Western States next year and have made 2 adjustments to my training to (hopefully) adapt in time.

1. Long(er) hill repeats - I’ve been running repeats on Mt. Doug on a route I have dubbed the ‘Iron Cross’. The terrain is steep and footing is questionable but it is a good simulation for the terrain of the northern Californian mountains.  I will look to graduate to Findlayson in the new year and start weekly runs to the top.

2. Depletion runs - These are longer runs (2 hours+) where I refrain from eating 2 hours before and during the run. The objective is to adapt to running on empty to simulate the late stages of a race. I haven’t done a 100 miler yet but I can guess that the last 30 miles are done in a haze.

Heartbeat, foot fall, crashing wave. My other ‘running’ is music. Combining running with music is unparalleled in my world.
Hard to believe considering my age but I am most drawn to ambient/world/electronic sounds. On second thought, MCA from the Beastie Boys sports some grey locks…

If I was brave enough, I’d go back to school to learn how to be an engineer.

I lack it. H2O, I mean.

Coffee is my only true vice and I’ve been working on reducing my amount (and still having a personality) lately. I’m down to 1 cup a day right now and still keeping friends so I guess it’s a good thing.

On the other hand I am keeping myself hydrated with Nuun tablets and water. My last tempo run was much better than the previous 3 weeks most likely because I paid particular attention to hydrating properly, pre-run.

A couple of observations when I am on an excessive coffee/water deficit;

1. I get cramps in my calves (at the end of a long run or end of a tempo run): I suspect due to the loss of calcium/magnesium due to the excessive peeing.

2. I tend to have an ‘end-of-the-world-in-the-bottom-of-a-coffee-cup’ view on life.

I’d still rather have a personality.

Thomas Jefferson said, “Travel makes you wiser but less happy.”

M and I spent the last few days talking about what’s next for the family and came to the decision that we need to go overseas to work/live for a minimum of one year - in 2008. Thailand. Malaysia. Nepal.

On the international/running note, here’s what I am thinking. Western States 100 2008 if picked in the lottery. If not then focus on local races (White River being the big focus). Then Comrades in 2009.

Happy or not, we’re going.