Du

First, full out duathlon of the year. 85% recovered from Marathon. HUGE wind on bike heading out. Not terrible considering YTD bike mileage = 52K. Funny part, was I completely forgot how to work the gears... Just like riding a bicycle they say...

Marathon Results - Statistical Distribution Tool - MS Excel

So, being a bit of a stats freak, and an Excel nut, and having nothing to do over lunch time, and having a little insomnia, without further ado - I present the Official Unofficial Ottawa Marathon Results Statistical Distribution Tool - Microsoft Excel Edition.

You can download your own copy by clicking the above link!

Basically plug in a Gender - a lower age limit and an upper age limit, and it graphs the distribution of finish times.  Here's some examples of what it can do.

Graph of Males, 40 to 44. Did you find me?

Distribution of all Women's finishing times.

Distribution of all Male Finishing Times

Here's the link to the Excel file in case you missed it earlier. Happy Graphing.

Never say Never, the 2013 Ottawa Marathon Race Report

In 2010, I ran the Ottawa Marathon. My training was perfect, my day was perfect, my finish time was perfect. I didn't even "hit-the-wall". It was so perfect, I didn't want to chance spoiling the memory: "Never Again". In 2013, my wife talked me into doing it all over again. 18 weeks ago, my goal was just to "enjoy" a marathon, at a leisurely pace. 17 weeks ago, my goal was to attempt to match my previous time. 3 weeks ago, my new goal was to obliterate my previous time. 3:40 or bust was my mantra. The more people I told, the more incentive I had to deliver.

We were watching the weather with high anxiety from about T-minus 14 days. The general trend was cool, and partly overcast. What we got was a last-minute decision to wear long-sleeves (9-ish degrees, full overcast, risk of wind). It turned out to be good running weather - never felt hot and never felt cold.

We had set the alarm for 4:15 in the morning, and arrived at our secret (no-charge, congestion free, 500m from the start line) parking spot with plenty of time to de-stress. We then visited our newly found TOP-SECRET (no-line up, multi-stall, clean, luxury, 400m from the start line) bathroom. 15 minutes before the gun went off, we parted ways and merged into our respective corals.

My plan:
1) Stick with the 3:40 pace bunny.
2) Do NOT get ahead of the Bunny.
3) A gel every 45 minutes - I had 4 with me.
4) Gatorade and Water often - I wore one flask on a Fuel Belt, and re-filled it on the fly, so I could drink (with ease) whenever I wanted to.
5) Stay close to positive energy people.
6) Be confident, and don't give up.

How it went:
In a nutshell - great. There was a good group of us with the 3:40 team. No negative energy in the group. We stayed pretty much together most of the way. The pacing was really good. A tad fast up to the half, and then even faster from 21 to 35K. A 3:40 marathon is about 5:13/km pace, there was a large stretch where we were sub 5 (or close to it) for several kilometers. Around 34K (on Beachwood near the cemetery), the group seemed to surge, and I couldn't keep up with them and I faded back; and then it started to get tough. I stayed confident, and kept going as fast as I could. At the left-hand turn back on to Sussex, a band was playing "Foot Loose" and I pretty much sang-along out loud for the next kilometer (possibly freaking anyone out within ear-shot). I noticed the 36K marker, and I was feeling like, "oh - so this is the Wall". And it pretty much hurt from that point on (in retrospect, the first 36K were really pain-free, and not uncomfortable at all). From that point on, I felt like I was the slowest runner on the street. It felt like I was running in molasses. I missed 3K worth of splits, and got confused when my interval lap time was running at 16:xx- I was thinking I had run only 2 k and that my pace had dropped into 8:00 /km (which it felt like).

Just after Rideau Street, at about the 38.5 mark, I heard my name, and it was my mom on the sidelines. I bee-lined over and gave her a kiss. It re-energized me. I double-checked my watch, and I knew that I was right-on time. It was all going to be good. And then, the last 3 kilometers are the LONGEST kilometers you've ever run, and the fast 1:35 to 1:40 half-marathoners are merging with you, and it's all you can do to not give up and start walking. Finally, we turn off Pretoria Bridge and onto the home stretch. My legs were going all wobbly and I really thought they were going to stall on me. Finally, the 41K marker... 3:33:00 and I'm doing the math -- 7 minutes... oh-crap, can I do it?? and then 750m to go, and 500m to go, and it's going to be close...

And then that's when I opened up the suitcase of courage. 40 to 41K had been my slowest kilometer (at over 6 minutes). 41 to 41.7 had probably been at 7 minute pace; but I was DAMNED if I wasn't going to come this far only to miss 3:40 by a few seconds... so somehow, I picked it up, and actually started passing people.

I finished at 3:39:46 !!! 1386/4922 OA (top 28%), 1191/3141 Men (top 38%), 224/563 M40-44 (top 40%)

Post Race
I immediately felt like crap. I really didn't think I could continue past the finish chute. I was looking for a wheelchair - there were none (thankfully). I was freezing, and shivering uncontrollably. My teeth were chattering. "Keep walking" I told myself. "Keep moving". And I did - I kept walking - got some gatorade, got my medal, got my space blanket, got my fruit bar, cheese string and half-banana, got to the corner of Elgin and Slater, got to the Van. I had a combination celebration/pity party in the van with myself for about 10 seconds - then got changed, and felt 1000 % better. Visited my top-secret, empty, luxury bathroom to freshen up, and was able to walk back to meet Guylaine at our pre-arranged designated spot. (and yes, she totally Rocked her first marathon).

What I noticed / Random Flashbacks

• The route was nicer, and seemed easier this year compared to 2010. (and 2005 when I did the half.)
• There seemed to be way more fans/cheering along the way compared to previous years.
• There were tons of funny signs along the way (signs always seem 1000 times more funny during a race)
• Gatorade and Water stations were plentiful, well-organized, and well-stocked.
• I picked up a freezie along the way again this year
• There were lots of bands and music stations along the way - and they really add to the moment - songs I remember: Gagnham Style, Livin on a Prayer, Foot Loose, Wonderwall, Save a Horse / Ride a Cowboy
• The 3:40 bunny actually ran 3:35 - but I give him full credit for getting me in under 3:40 - I *always* fade on long runs, the fast-pace from 15 to 35K gave me the time in the bank I needed.

The Splits - via my Timex and the Runner's Handy Cumulative Time and Pace calculator.

It was our 18th wedding anniversary too.

And in conclusion. This will be my final marathon. Ever.

Show Time

(Don't forget to lube your nipples and grundle)

Rats, i was hoping to break 50

Oh, What a Weekend

Team "Boys" and Team "Girls"

It was the 2nd Annual CMC Spring Duathlon on Saturday in Long Sault. A 2Km Run, plus 15Km Bike, and a 4Km Run to finish it off. Andrew and I ran it together, and Laura and Guylaine paired off. This was the first time either kid had done more than 5K in running in one event, yet alone the full 2-15-4 duathlon. They were definitely ready...

Me and Andrew split the race in 09:51 (2K run), 00:20 (T1), 30:36 (15K Bike*), 00:27 (T2), 20:52 (4K run) for a final time of 1:02:08. The ladies clocked in 5 minutes later with 1:07:26. Pretty impressive.

*Andrew pulled the whole way. I got to ride in the draft :-)

But - the duathlon was AFTER Saturday's master's swim, where a surprise workout included timed 100meters. Despite being tired from 1000m warm up, I was able to do the first 100 in 1:22... and then it just wasn't pretty after that.

the Boss

Sunday was scheduled for our 32K marathon training run, but it would have to wait until after Andrew's debut for the Wildcats. Number 81 made three key tackles at Corner Back including a huge play on a desperate 4th and 3 to deny a first down, putting the wildcats in prime Offensive field position for their next score (which cemented their decisive victory). I had the best vantage point for the entire game as "Popsicle Stick" guy, moving the sticks. (I probably ran 2K doing that).

So Sunday morning and early afternoon was spent on the sidelines in the baking hot sun - why not go for a 3 and a half hour run afterwards.... Check! 32K done and done. No problems, nice and easy. The cold beer at the finish line was deeelightful.

Let the Taper Begin! 3 weeks to go.

Which leads us to this interesting screen grab from McMillan calculator... (with some of my annotations in green)

3:40 or bust!

MS Run 2013 - Half Marathon Race Report

The Splits, courtesy of Laura's Pink Timex Watch

Interesting, very interesting.

Final time was 1:38:02 (4:41 pace). 18th Overall, 6th M40-49 (Gosh darn fast M40-49).

I had no idea, that I had this much speed in me. Before the race, I said 1:45 would be good, anything less would be excellent and anything more would be bad. But when I said anything less, I was meaning 1:42:XX so 1:38 was a total shocker.

I played my new (soon to be permanent) strategy. Intentionally stay back (I was almost the last runner to leave), take the first 2 clicks nice and slow, and then gradually reel people in. It seemed to work out pretty good. I didn't get passed once, which is kind of nice.

A gel each at 7K and 15K, alternated water and Gatorade at each station (approximately 2.5k apart). I don't think I could have done anything differently. (Perhaps it would have been nice to open the suitcase of courage to shave off the last 2 or 3 seconds and go 1:37:59 -- oh well).

So where does this leave me for the marathon?? Double it and add 10 mins = 3:26:04 (hhahhahahaha not gonna happen!)

PS: Guylaine rocked the half also (within 20 seconds of her end-of-season PB last year). Andrew held a good pace, and bettered last year's season opener 5K by over 30 seconds... and Little Laura rocked a 5K PB by over 2 minutes running all by herself. Maw and Paw brought home silver medals for their 5K and 10K results too. A great day of running in Cornwall for the Barnes family.

The Flying Barneses - Laura, Andrew, Phil, Guylaine, Jennifer, Tony

Training Recap - the Marathon...

...14 and a half weeks into it. 52 runs down (497km) :: 4 and a half weeks to go, 17 runs left to do (181km) before the big one.

I know I've said this before, but mark my words, This will be my last marathon. Running more than 20K a week, is highly over rated! I literally have blisters on blisters on blisters on a callous.

The training has been okay, but the weather has been just downright lousy. Last night, was the first time this year that I was able to run in shorts and a T-shirt.  We had a freaking snow storm during our long run on Saturday - what's up with that!!!?

This Saturday, will be a good test to see where I stand, speed-wise. The Cornwall MS Run (1/2 Marathon). All of my runs so far in training have been dialed back - in the 6:15 to 6:30/km range - which is fun to run at - and have been completely injury free. But, if I'm going to try and beat 3:45 for the marathon, I'll have to hold 5:20 or better. If I can sneak a sub-1:45 half in on Saturday, that will go a long way to boosting my confidence.

Here's a funny story I need to write down so I will remember it in the future....

Last year, when training for Ironman, I was 100% committed to the goal, that I easily shed 15 lbs through self-control and moderation of beer... this time around, I haven't been able to lose any weight. It got to the point where about 3 weeks ago, I drew a line in the sand and said, "from this point onwards, no more snacking, and no more beer". But the problem was that the fridge was still pretty full of beer, so I decided that the best way to remove the temptation, was to literally remove the temptation. And so I doubled up my efforts, and drank all the beer over the next week or so, such that it wouldn't be there to tempt me. The only problem was that now we had a fridge with no beer -- and well, that's a little uneasy when company visits, so we re-stocked last week - and well, the temptation is still there, and nothing quenches the thirst and replaces carbs after an 8K "just-before-supper" run better than a nice cold brew.

Not my beer fridge, but oddly, every beer featured in this image, has made a visit to my fridge at one time or another.

Around the Rae - 30K

It was supposed to only be 16K this Sunday... but I was getting a little antsy... do I have it in me to go 30K right now -- could I hold some "speed". The 2nd Annual Cornwall Multisport Club, Around the Rae, club run was upon us. On the eve, I made the decision to take on the 30K challenge, in lieu of the 20K. A few emails back and forth with "Boston Wendy" and I was feeling good I would have some company for a "leisurely 5:50 to 6:00" pace. Well, it took us about 22-and-a-half kilometers before we "settled" into our goal pace. We were in the 5:30 range most of the day. A couple of "gel walks" and traffic lights finally brought our average up to 5:43. In total, 2:51:30 for 30K. Pretty good.

The run felt good. It was a good confidence booster. I wasn't sore afterwards or the day after either. I did have an unusual "twinge" in my left knee for the last kilometer - but subsequent 5K and 11K runs have me confident it wasn't anything too serious.

First place in St Paddy's day Half Marathon

We ran 21k today (21.5) according to the 'Miler' app. It's not often I run this far, and frankly it seems sort of sad that it wasn't part of an actual event. Technically, I was co-winner with Guylaine.