Tentative workout Tuesday(pending interest) and maybe a group run at Mundy Pk. on Thursday. I'll update with times if there are plans made.
Will be interesting to see who shows up & in what kind of shape on Saturday.

Merry Christmas

See you at the Boxing Day 10 miler.....it's a tradition.

Inspiration

Just in case there are a few people here who don't troll letsrun.com, and haven't seen this yet:

http://www.youtube.com/watch?v=IZ-_3Ug3wqU&NR=1


Or, if you'd prefer it without the dramatic music and captions:


http://www.youtube.com/watch?v=UlinW5ZwzGc&NR=1

The future's so bright.....

Looks a little more like I'm off to rob a bank than go for a run!

Things are still going slowly. I will add a workout for Wed. at Burnaby Lake(5pm) if I hear people are interested. Sunday workout/run at Stanley Pk instead of Saturday.

In the new year the schedule will be Tue., Thurs., Sat.. Tue. on the track at UBC(5pm-provided Marek is still good with that), Thurs. none-formal but perhaps Burnaby Lk or Mundy Pk. & Sat. the usual at Stanley Pk(9:30am).

Tis the Season

To chill out, set new goals, recover & start building.
Obviously that building thing is going rather slowly(that's OK) at this point with the lack of regular group workouts. It will come.

Saturday brunch at Kristina's after the workout on Sat.. Maybe we can all discuss availablities & preferences for weekday(evening) workouts.

BIG thanks to Richard Lee

It was a huge day for us in Sacramento today, the cumulation of 13 weeks of hard work, not just from ourselves, but also from 'Big R'. We definitely missed having you there, and we all know that you played a big role in getting us ready for this race.

Thanks Richard!

Good run guys in Sacramento!

California Dreamin'

No TWW this week. CIM'ers are tapering. Everyone else should be re-energizing &/or re-building.

The early winter schedule will likely include a Tue. night track workout at UBC and the usual Sat. am.(9:30) workout/tempo in Stanley Pk. So if you're into getting a head start you could plan to meet with others to do either/both of these.

She may be just Kirsten to some of you but she's always been & always will be special to me.

Sunday Update

Hi all, just quick update for those of you I haven't spoken to directly, but are still thinking of coming to help me out with moving tomorrow.....we are not going to do the run/brunch thing. So, if you were planning to come, just show up for 1pm. Thanks, Dylan. p.s. if a middle aged lady with dark hair happens to pop out of nowhere and asks who you are helping move, just tell her Geoff. :)

Sunday - Lifting

Richard mentioned a week or two back that I may need some help moving out of my apartment. If anyone is around on Sunday and could lend a hand that would be great. Richard will arrive with the moving van around 1pm. If people are interested in meeting for a run from here, along jericho/spanish banks, before hand let me know. We could also go for breakfast at Sophies (on 4th) after the run. If there is interest in the run/breakfast before the move we could meet at 10? If not, just show up for 1pm, if you are free.

The address is 2090 W 1st Ave, Apt #303. Corner of W 1st ave and Arbutus.

p.s. If you're running the marathon you're not allowed to lift anything. So, you can come hangout if you want, but we don't need anyone getting injured 1 week before the race.

Not much going on in the training front. Time for a little break & building back up through Dec.
Keep going with the LWM posts--->

The 2 worst years at CIM weather wise:
2001 - Winner - Bruce Deacon(CAN) [snow/sleet]
1987 - Winner - Peter Maher(CAN) [heavy rain/wind]

Bruce's mantra during the race "I'm a duck, I'm a duck, I'm a duck"

It's that time of year to switch from Yogurt to Oatmeal for breakfast.

The winter rains & temps. have come! It's been a good fall though, so no complaints.
<-----TWW & LWM---->
Also, a heads up to anyone willing to help load up DylanW's stuff into a moving van on Nov.28(Sun.). He'll be moving out of his Kits pad & I don't want him lifting anything 7 days before the marathon.

<-----TWW LWM---->

Sunday Post-workout Plans

For those of you interested we are going to hit up the Marina Grill tomorrow after the workout for some brunch.

Following that we are all invited to Richard Lee's to watch the tape delayed coverage of the NYC marathon (he is going to PVR it).

Some of you are probably going to try to watch as much as you can before leaving for the workout and/or receive updates during & after the workout (via iPhone or whatever). But, some of us don't want to know anything until we watch at Richard's. So, if you can please be kind enough to not talk about the results (or anything you know about the race) at the workout or brunch that would be great.

See you all tomorrow

Traffic to Richmond sucks but Karelo sucks MORE!!

But I got in.

First Half 1/2 marathon

Registration opens tomorrow am. at 7am.
http://www.pacificroadrunners.ca/firsthalf/

Are we having fun yet?

Lots of good racing & good workouts going on.
<---TWW. Saturday's workout will be for the non-marathoners so I have set it for 9:30am instead. I'll be out of town so won't be there. LWM--->post it up

THE LING LING CASE

Well I think I see what's going on here. It looks like there are some people getting together for a class action suit against the aforementioned Ling Ling. Well all I have to say to this is do U really think a mother of 3 would be involved in such a gruesome incident (unprovoked). And if she was maybe a little about her history might shed some light on why she may have been involved in some way, (however keep in mind this is not an admission of guilt but rather a hypothetical example of what may have incurred) and why.

Ling Ling was born to to a b#tch of a mother named Indy and an American Mexican immigrant/ double border jumper , named Sanchez. Sanchez was born at a ranch in the Northern section of Arizona, he was one of many animals that inhabited this ranch but while most of the other animals rested their heads in the comfort of the indoors Sanchez was relegated to the cages in the yard, braving the winter where temp. would commonly plummet to -15 he would establish a relationship with the local coyotes in the area, learning there ways and identifying with their rabid nature.

Indy was a pet shop dog, rescued by Karen on a fish food buying trip to a pet store. She sat there in kennel being attacked by an slightly older, a minute and a half to be exact, and larger brother. She grew up on a small hippie island named Gabriola where one can only imagine the depraved and illegal activities that she witnessed in her short time there. While with us she thrived in a safe , comfortable atmosphere.

A year later Indy and Sanchez met; a tame soft barken short haired chihuahua from a hippie colony on Gabriola and a rough, feral, long haired chihuahua from the badlands of the Arizona dessert with a chip on his shoulder, the ying to the yang of the soon to arrive Ling Ling.

Well it didn't take long until Ling Ling was born to a litter of four. Sadly only three would survive (Royal, Kingsley and Ling Ling) Indy and Sanchez would separate shortly after. Each puppy thrived in there own way but only one would get the one on one attention from their father that all three strove for, and that was Ling Ling.

On week ends Sanchez would take Ling Ling on regular outings to the cat fights, and race track, these invitations were never extended to anyone else.

Ling Ling would continue to develop in this male dominated environment as she adopted the need to follow in her fathers footsteps. At a young age she would practice her preternatural drive by orchestrating multiple ambushes on the family cat, Fritz, with varying results. Ling Ling graduated from these household attacks to picking on local rodents and birds in the neighbourhoods. With constant approval from here father the lines between right and wrong were becoming more and more blurred and she was turning into a distant shell of here former cuddly self.

With a move to the mainland and change in environment here drive to attack only grew. So with occasional visits from her father and him re-enforcing her to emulate his own nature she finally snapped resulting in a split in personality. The loving calm Ling and the emotionless, quick tempered Ling living together in one animal. So I ask you is this the actions of a rabid dog or a clear example to the defense of Nature vs nurture. Either way I believe I have outlined a strong defense in the case of the Ling Ling incident.

I got bit by a Vampire too!

Ok... not quite a vampire. Really, it was just the stupid zipper on my running top. Lesson learned.

I Got Bit by a Vampire!

I'm gonna buy that LingLing a little black cape for Halloween.

I guess it's all karma from the time I knocked out that little Chee-Huuaa-Huuaa in high school. It always came after me on this one route & one day I finally had enough so ran duck foot(turned my toes out). Caught it right in the back of the head & it proceeded to do 3 sommersaults & then lay motionless whimpering in the middle of the sidewalk. I felt bad (since the owner was a girl in my class) so I went back, picked it up & took it to the door...."I don't know what happened. It just ran right out in front of me".

OK, now we're even! "Be Nice" like your master says :)

<---TWW. Tue is a marathon workout, non-marathoners will be training separately elsewhere. Come check another lower mainland track this week at UBC!

LWM---->post it up.

Note the addition of the First Half 1/2mar to the race list. Just about everyone should give this a go....good motivation for training thru the winter months(& holidays). The race fills up lickety-split(like 3-4hours after reg. opens) so set your alarms now.

In the spirit of the season TWJFTP(this weeks joke from the paper) ^

Steaming up the place on a Wed. night

<---TWW....LWM--->
Trying to hit every track in the lower mainland this fall!.....Richmond/Minoru/Clement this week.
Giddy-up!

GOOOOO TEAM!

I also want to say "GOOD LUCK" to everyone racing in T-Dot! Hope everyone has a great race!

Good luck!!!

Just wanted to quick say good luck to those heading over to Toronto this weekend. Run strong!

Just to see if I still could.

Some good results on the weekend with PR's for Trevor(1:15:14), Shauna(1:21:11) & Shannon(30:37). Solid 3rd place for Dylan Gant(25:04). Tough day for Kristina.
<---TWW posted......LWM--->
Down week for CIM'ers...take advantage of it.

Sunday Long Run

Does anyone want to run at Burnaby Lake Sunday?

Good luck to those of you racing Victoria!

DylanW

Langley 16.5

Tuesday, Bear Creek park at 4:30pm for this weeks workout?

How does that sound?

Mixed bag of workouts this week. If you're not on the TWW "regulars" email list & planning on coming out email me first & I'll give you the low-down.
LWM---->post 'em up

Sunday(Oct.3) Long Run

8am from my place(1082 Amazon Dr., PoCo -email me if you need a map)
....PoCo Trail
Brunch after.

Rollin' Rollin' Rollin' Keep Them Doggies Rollin'

<----TWW----LWM starts anew---->
(like it didn't even happen!)

Wed. will have to be 5:30pm SHARP(don't wait for me or anyone else) or we'll run out of daylight. Likewise, we should try to make even Sat./Sun. 8:30am sharp as some have places to be....like work or The Sunset Grill.

Sat. Sept.25 10am at Mundy Pk

-easy loops 19:30-20:00..I'll be there!

<----TWW....... LWM, post 'em up----->
Enough with the rain already!!!
Here's an observation brought to you as TWT(This weeks Tip).
Number of training shoes you should probably have in your rotation:
0-40miles/wk=1pair
40-60miles/wk= 2pairs
60-80miles/wk =2-3pairs
80+miles/wk=3+pairs
Just remember 3 things...1. how miserable you are when you can't run 2. how cheap running is compared to other sports/passtimes 3. how much it sucks to put on wet shoes for your next run!

Keep on rolling! Train smart.

Long Run, Sunday, Sept 19th

Just a heads up, I'll be running at Bby Lake, starting from the clubhouse and running clockwise at 8:30am. Aiming for 90min or so if anyone wants to join.

I am going to mess up the blog...I can't figure out how to get my mileage onto the LWM section...48! Whammy!

Note to joggers: you're asking for it if you run during off leash hours

<---TWW a fresh slate for LWM--->
(note: we do things old school here, mileage is rounded the nearest 1/2mile or full km :)....and running for the bus or playing golf doesn't count either!)
Posts are getting shorter & shorter....may be time to pull out the video camera soon for something more interesting?

Here come the rains again!
<---TWW
Weeks 1 for the CIM-ers. Most of you need to break into the program a little slower so we'll stay more on soft surface for the first few weeks and a little less volume.

<---TWW = last low key week.

I'm adding a new feature, LWM---->
"Last Weeks Mileage"(if you want to play along & need authoring rights on this blog just let me know & I'll re-send the e-mail to allow you to do that). This is more for the motivation of the marathoners but is probably good for everyone. Although I don't advocate "junk miles"or getting too obsessed with mileage, there is no denying that for the most part the more running you can do & stay health the better you'll be as a distance runner. It'll also give me a general idea of how people are fairing in their training.[Bert & Hooch, sorry this is a running blog...no 4:1 & 1:4 conversions for your biking & swimming :)].

If you're up at Whistler between Mon. & Wed. & want to hook up for a run or talk training/racing(or just STS) I'm at Lost Lake Lodge....probably by the pool :) or text me.

See you Saturday.
Cheers,
R.

Another week of informal workouts/runs. FYI a Mono-fartlek is:
2x90sec(on)/90sec float
4x60sec(on)/60sec float
4x30sec(on)/30sec float
4x15sec(on)/15sec float

See you in September!

Time to start lining up a schedule for the fall. Here will be the 2-week cycle for hard days we will follow;

Wed-(track, SFU or Coq.Ctr)-10k paced work
Sat-Stanley Pk-tempo run
Tue-Burnaby Lk or Mundy Pk -10k paced work
Fri-(track, SFU or Coq.Ctr)-5k paced work....or hills or monofartlek
Sun-Stanley Pk-long run+pick-up or long progression run

TWW are lined up to start getting into that rotation. Wed. is informal so discuss amongst yourselves about when/where.

I know RichardM has been nicknamed the "White Kenyan" but my Dad just gave me an old photo from the inauguaral Waterloo 10km(1978). This is post race & this was before they figured out it was not a good idea to run long races midday when it's 40degrees out. I look a little dehydrated and hereby claim to be the "original white kenyan".
http://www.scribd.com/doc/35992264/The-Original-White-Kenyan
Check out the cars....am I really that old.

Accommodating

Hello LM'ers,

Hope this finds you all doing well.

As some of you may already be aware I am strongly considering a move to the west side (of the country). I plan to do some marathon training with y'all. I hope to get out that way by October 1 and will be around 'til at least January, if not longer.

If anyone has the low down on some place that I could lay my head for that time please let me know.

Best case scenario for me would be some sort of sublet. A full year rent may also be an option, if it's somewhere I think I'll be able to sublet if I can't stay in Vancouver. My girlfriend may also join me at some point, but for the time being it will just be me.

I've been looking a bit on kijiji and craigslist, but if anyone knows of a better site for me to scope things out please let me know.

Hope training is going well for everyone,

Cheers,

Dylan W.

<----- only one workout & a long run.
You can try this alternate workout if you like http://www.flotrack.org/videos/play/351123-krispy-kreme-5k-challenge .... this is the time to get that kind of stuff out of your system.

<----TWW & other good stuff posted.
Saturday will be a tempo run on the roads....good for everyone.

<----TWW posted. Let me know if you're showing up on Tuesday (Trevor?Hooch?) otherwise I will just show up in time to see Geoff & Shannon race. Early entry deadline for California International Marathon(CIM) is Aug.1. Price goes up $20 thereafter to a limit of 7500 entries. http://www.runcim.org/ There is also a relay event if any non-marathoners (supporters?) want to plan a trip.

<-------- TWW posted.
RichardM is doing off-track workouts the same days so contact him about when/where if you want to join him.

Nice runs by Hooch(33:33), Trevor(34:06) & Shannon(37:57) on Saturday. Also, a solo 14:45 win for RichardM at the BC 5000m champs.

I've got a thin black horizontal line thru my LCD TV screen. Other than this;
http://www.youtube.com/watch?v=0ykPsV2voYU&feature=player_embedded
anyone have any suggestions.

This weeks workout posted on the left <--- . Only one organized workout this week as everyone seems to be on different paths.

Note the addition of the Edmonton marathon races to the list of racing opps. There is prize money and elite athlete assistance: http://www.canadianderbymarathon.ca/home/newsinfo-releases/150-elite-program

Post #1 of Lower Mainland Elite (LMelite). Here's where I'm going to start posting workout/run times & locations and info about what others in the group are doing. Everyone will have authoring abilities so go ahead and add whatever you like. I figured this was as good a way as any for people to find out who will be where and doing what.

I'll be at Abbotsford for the meet on Sat. night if anyone wants to come cheer on Dylan Gant & Dylan Wykes(who is staying with me for 10 days) in the 3000m. We'll probably run in Mundy Park on Sunday. I've put 11:30am for now but that will depend on how late Dylan sleeps. I will change the time if it's later...maybe brunch after? I'll also be at Harry Jerome on Monday (Geoff & DylanW in the 1500m).

Trevor is doing the all-comers 3000m on Tue at Swangard. If anyone(SteveO?) wants to workout I'll come earlier(5:30pm) and prescribe a workout on the paths there...nice 1k, 2k & 3k loops....maybe end with something shorter on the track. Let me know or I'll just plan on coming for Trevor's race. Also DylanW will likley come for an easy run if anyone's into that.