Olympic Trials and Tribulations

It's officially been a week since the final of the 1500m at the Canadian Olympic Trials. It seems like a month ago, based on the number of thoughts that have been running through my head since. I wasn't super pleased with my 5th place finish, but in such a competitive group of women, it's nothing to be ashamed of.

I am just going to run two more races in the National Track League, the Aileen Meagher and the Toronto Track Finale and then end my season. I have been dealing with an impinged deltoid ligament in my ankle which has been super sore for over a month now (which I have been ignoring) and some personal issues that are making it tough to focus on running right now.

I want to thank everyone who has supported me throughout this year and my goal of making the Olympic Team. To those who donated to my Trust Fund, I can't thank you enough. I gave it everything this year and unfortunately, besides hard work, there is also a lot of luck involved in making the Olympic Team, first off, being on top your game in Olympic Year, being ready to make use of every opportunity you can to make standard, and getting into great races. There's always World Championship teams, of course, but as everyone knows, the Olympics is the epitome of any athlete's journey, since it is such a rare and precious thing.

I am thankful that I had the chance to meet some awesome people this year in my new training group. Not sure what the future holds for me, but I hope some rest and family time will bring some perspective to the past few months and help me set new goals in the future, running or otherwise.

Track is a microcosm of life. Learn from it.

So, a lot has happened since my last post but not in the way that I hoped. It has taken a lot of mental processing for me to get to this point where I can talk about things somewhat objectively. I ran at the Harry Jerome International Track Classic and the Victoria International Track Classic and, while I learned a lot from each race and ran a season’s best in Victoria (4:14.35, 2nd place), I have not run an Olympic standard. All I can say at this point is that I have in no way reached my potential for the year. In fact, I feel like I am just getting going and remembering how to race again after last year’s hiatus. Unfortunately, I could not have predicted that injury and illness in April would really hamper my chances of running fast, but I really think it did given such few racing opportunities this year. I have only been in one race all season where someone even broke 4:10.

At this point, I am just focusing on the Olympic Trials/Nationals and really excited about the chance to be in a competitive racing situation. This is probably one of the most competitive years for the Women’s 1500 metres that I can remember so it’s not going to be easy for anyone with an Olympic standard to come Top 3. It’s going to be messy! I’m going to enjoy every second of it. 

After Nationals, I am going to focus on getting the PB that I know I am capable of. I am super grateful to be feeling great at this point in the season. Better to be under-raced than over-raced.

Some much needed words of enlightenment that I just encountered:

“Knowledge is learning something every day. Wisdom is letting go of something every day”.

-Zen Proverb

Track and Field: Not for the Faint of Heart

Alright, well, I probably could have predicted that a post like this would be written at some point. It's the first official roar on the Rant and Roar Running blog. This will be no surprise to my fellow teammates and other track and field athletes. Most track athletes have experienced this scenario at some point.

So, in latest news, I ran the 1500 at Occidental College in LA.  I feel like I raced pretty well, I was 4th, but the time of 4:15 was not great. Unfortunately, I got put in the slowest of 3 sections. This was probably due to having a PB from 2 years ago and having an off year last year, so it makes it much more difficult to get into fast sections of meets. Basically, you're only as good as your last race.... and when you can't get into a fast section to run a fast race, this makes things extremely difficult. It's pretty tough to run fast by yourself out front or in slower races where you get dialed into a slow pace and are stuck behind people running slower than what your ideal pace should be.

On a similar vein, I tried to run fast tonight at the Tempe High Performance Meet in Tempe, Arizona. I was feeling great and thought that I could give it a shot on my own. Although I was on pace at 800, I was thrown off pace due to a pacemaker that was slowing down considerably. I was way off goal pace with 400 to go so I decided to just finish strong. I won it in 4:16.

The crappy thing about this sport is that you can have the best practices in the world, Olympic calibre, but if you can't post an official time, you can't get into highly competitive races. With so few races available, it's no wonder that distance runners have such a tough time making major teams.

Anyway, I'm not giving up yet, I've got a few more shots. But it helps to get the roar out.

 _____________________________________________

Nothing worth having comes without some kind of fight.

Got to kick at the darkness til it bleeds daylight.

(Bruce Cockburn, Lovers in a Dangerous Time).

Red Track, Blue Track, Why You Give Me Track Hack?

So, this first week at altitude camp has been tough, to say the least. I don't think I've ever trained this hard before. It's a good thing I'm not working or expected to do anything productive right now because my boss would not be a happy camper. When I'm not sleeping, training, or eating, all I'm thinking about is sleeping, training, or eating... oh yeah, and, racing, of course.

Post track workout routine basically consists of stumbling like a Zombie into the car, then into the apartment, making food, eating food while focusing only on putting fork into mouth despite the fact that TV may be on or husband may be talking to you (Sorry, Jon), and then, while last forkfull of food is still being chewed, stumbling into the bedroom and slamming head onto pillow. Goodnight! (or Afternoon, as the case may be).  After 1.5 - 2 hour naps, I am still able to go to bed easily and get a minimum of 9 hours of sleep, no problem.

Despite my excessively long sleeps, workouts are going fantastically, even though we're at 7,000 FT. The only complaint I have is that it's so dry up here and, obviously, my respiratory system is under a lot of stress, that I keep getting track hack after every workout. Usually, I only get this after races, but I guess that's altitude for ya.

It's not hard to appreciate the beauty of this place. On Saturday, we went to Sedona for our track workout: hard to beat the view from that track! Red rocks, blue sky- oh my! It's a little lower altitude than Flagstaff, at 4,500 FT. but, honestly, I didn't notice a difference, still feels like sucking air through a straw.

Only one more week to go. Can't wait to race at Occidental College, Pasadena, CA next Friday!

Decisions, Decisions...

It's been awhile since my last post... My normally compliant body has been causing me some issues these last couple of weeks... As  many of you probably know, the original plan for racing was to do Stanford on April 29th, however, I came down with a stomach virus just over two weeks ago and then just as I was starting to feel better, my quad started to act up and I wasn't able to run at all for a few days. So, since I had not finished a workout in 2 weeks, I made the decision not to race. It was pretty disappointing but I know there are more chances to run fast coming up in a few weeks. Unfortunately (or fortunately?) all of my flights/accommodations were booked to go to Stanford, so at least I got the chance to watch some excellent track and field!

Today is my first day at altitude camp in Flagstaff, Arizona. Although I have not done a run yet (just about to leave for the first one in about 30 minutes) I already love it here, it's such a relief from Phoenix where it has been unseasonably warm for this time of year! The weekend before last in Phoenix, it was so hot (over 100 degrees fahrenheit) that we actually did our long runs on the treadmill! Also, there's lots of trees and grass here in Flagstaff and it's only 66 degrees so far today, the crisp air kinda reminds me of Newfoundland.

I'll try to give updates of how the camp is going. I haven't really noticed much difference in how I am feeling yet but I'll probably notice it on my run. Look forward to it!

Well, some races are just... Anti-climactic

...Which is a great reason why you (I) should not go into a race with super high expectations, especially this early on. Leading up to tonight's 1500m at the Sun Angel Track Classic at Arizona State University, I was told all week that this was going to be a fast one. Apparently there was a rabbit organized and the field looked pretty stacked.

Then, I get to the track and I am told there is no rabbit. Ok, no problem, it seemed like there were a couple of girls who might want to take it out fast. Then, the gun goes off and we get to the 800m at 2:20. Again!!! (See my last post). I think, ok, refocus and just race. I was in the top 2 at 200m to go and then didn't have a second gear to bring it home this time. I was 4th in 4:19.

Afterwards, I felt like I could run another one. :S 

I know I'm in the best shape of my life so I just have to be patient.

The next one will be the Payton Jordan Invitational at Stanford University on April 28th. People usually like to run fast there ;)

Getting the cobwebs out...

I ran the 1500m at the Arizona State University Invite on Saturday and it went well. I wasn't going to open up my season until April 7th but training has been going well and I wanted to get a race in before the qualification window begins. My coach and I knew that this race was probably going to be tactical with no one really going for times yet, so despite my own urge to time trial it (NOT usually a good idea!),  I was instructed to just use the race as an opportunity to practice my racing skills.

I'm glad I did, as it totally felt like a championship race: slow through the first 1000m with a nice wind up and then a kick to the finish. I was in the lead from the start but I didn't try to push the pace until the last 500m. We went through 800m in 2:23! Ahhh! Painfully slow but then, of course, the wind up begins... I won the race in 4:21.08 and I was happy that I was able to finish the last 300m in 47 seconds. Lots left in the tank. Good practice for Nationals. ;)

The next one will be on April 7th back at the ASU track once again. 

The Art and Science of the Perfect Race Taper

So, I feel like I'm getting in decent shape now and I'm getting antsy to start racing. There's a race at Arizona State University this Saturday, so I have decided to open up my racing season this weekend with a 1500. :-O

I didn't race much last year so I feel like it's been an extra long time since I had to think about the process leading up to a race. I'm sure I'm not alone in wondering, is there such a thing as a "Perfect Race Taper"?

On a scientific level, I know there is some optimum amount of training that one must do during the week leading up to a race so that you have sufficiently eliminated fatigue from training but you haven't reduced training enough that you start to reduce racing fitness or feel too sluggish or stiff.  Apparently,  for the 1500m, you should reduce your overall training volume by approximately 40% for about a week leading up to the race. This is probably under ideal circumstances such as when preparing for one of your most important races of the season.

I guess if there was a formula for the Perfect Race Taper (PRT), it would look something like this:

PRT=  [0.6(normal training volume) + (optimum sleep + nutrition) + or - whatever amount of variable "x" the athlete thinks they need to feel ready on race day] / time

That variable "x" can consist of a lot of things and this is why I titled the blog: The Art and Science of the Perfect Race Taper.  It made me think of an interesting term I learned the other day which I think can totally apply to competitive running: the noetic sciences.

The noetic sciences are "A multidisciplinary field that brings objective scientific tools and techniques together with subjective inner knowing to study the full range of human experiences".

I think that the mastery of competitive running requires the use of the noetic sciences to a large extent. While there's an important place for objective scientific tools and techniques in the research of competitive running in order for us to gain knowledge about what the body needs to perform optimally, these tools and techniques can only give us a range of what's physically necessary for a person to perform at their best. The rest of the inner knowledge necessary to perform must gained by athletes themselves through personal experience. For example, racing skill, self belief, mental toughness, and mental preparedness are things that the athlete must develop on their own and in their own time and these processes are unique to the individual.

I think one of the biggest determinants of what goes into the equation for the Perfect Race Taper is mental preparedness. For some athletes, perhaps this can be achieved by mental rehearsal of the race and visualization of different race scenarios. For others, perhaps this can be achieved by not thinking about the race at all so they can minimize anxiety and rely on racing instincts. Regardless, for me, the most important things to do leading up to and during race day are:

1. To Accept the Way I Feel
2. To Acknowledge Fears and Let Them Go

On the first note, "feeling good" would be nice on race day but, for me, it seems like there is often no rhyme or reason behind the way I feel on race day. Sometimes, I think I've tapered just enough, yet I feel sluggish. Or perhaps, on paper, it may look like I've done too much, yet I feel fine or I'm chomping at the bit. Sometimes, I feel nothing at all. In all cases, I can and have run well. So, if I don't wake up singin' James Brown on race day, everything's still gonna be OK.

On the second note, acknowledging fear is important. Of course, we would all like to go into major life experiences with complete fearlessness, but that just isn't the case. In order to let go of fears, you have to acknowledge them and recognize them as acceptable.  If you try to ignore them because you are ashamed, well, you've heard about what happens when you "Try not to think about the pink elephant"....

So, is there a Perfect Race Taper?

I'm guessing it's highly dependent on whatever the athlete thinks it is.  ;)

I look forward to the first one!

All work and no play makes Julia a dull girl...

...So, sometimes, at practice we throw on our uniforms for a little extra "fun". BOOM!

Yes, well, we needed a little distraction from the destruction we were all about to feel from the workout on Saturday morning. "Livin' in the fast lane", I can hear some of you say. Pun intended.

The workout went well. It was a key indicator of 1500m fitness for me and I was pleased at the result for this time of year.

400m- 65 sec
1 minute break
800m- 2:15 (neg. split 68.7, 66.6)
1 minute break
400m- 66 sec

10 minutes break

300m- 47 sec
1 minute break
500m- 1:21
2 minute break
200m- 29 sec

Needless to say, we were all happy when the beating was over.

Then, today we had a 20 km long run with a 4 mile (6.4 km) progression after the first 30 minutes. My body was feeling pretty rough beforehand though, as a result of Saturday's workout plus the rest of the week but, once I got moving, I felt ok. I had a bit of a breakthrough on this one as well. I started out at around 4 minute/km pace and finished the last 2km in 3:30-3:35 /km pace.

A great week overall. Total volume: approx. 120km.   

Looking forward to my day off tomorrow. ;) 

At the SCC, yeah, you know me... Float like a butterfly, sting like a bee.

Well, this week we are really starting to ramp things up and we are doing much more event-specific work on the track (@ the SCC- Scottsdale Community College). Over the last few months, I have done a ton of tempo work and have been running more miles than I have in my whole life. I've also spent a lot more time in the gym lifting weights. My husband, Jon, has really helped me get strong in the weightroom doing exercises that will help me become more efficient once racing season starts up. You should check out his website designed specifically for runners at: www.strongerrunner.com

On Tuesday, we had a tough workout:

5 x 3 minutes hard (off track) with 2 minutes break + 4 x 200m (@ 1500m-800m pace).

Then, today we had another tough workout:

4 x (800m @ 3K pace, 1 minute break, 200m @ 1500m pace or better).

This is more my kind of workout. I averaged 2:24 for the 800s and hit 30-31secs for the 200s. Not bad considering I haven't done much track work at all yet. I really noticed an increase in aerobic strength today and a level of relaxation while running these paces that I haven't felt before.

On Saturday, we've got a speed endurance session (@ 1500m-1000m pace), a real doozy:

Set 1: 400m, 1 minute break, 800m, 1 minute break, 400m
10 minutes break
Set 2: 300m, 1 minute break, 500m, 2 minutes break, 200m

It will be interesting to see how this one goes as I am also keeping my volume pretty high this week.

It should probably be said now that, out of respect for my coaches and training partners, I will not be posting every workout (or every detail of every workout) on here.

I can however, tell you what's on the old ipod during my recovery runs. The 2011 album by Common, "The Dreamer/ The Believer" is one of the best albums I've heard in a long time and keeps the positive vibes sky high. Here's a preview:



Gotta dream, gotta believe.

From Fog Town to Phoenix: the Land of Perpetual Sunshine

Since moving back to St. John’s last May after 8 years of living and training in Burnaby, BC, I have immensely enjoyed becoming reacquainted with all of the beautiful running trails as well as a more laidback feel of a smaller city. 

St. John's is ideal for training during the Fall months because this is the time when I do most of my longer, toughen-me-up training sessions: long runs (20km +), long(er) tempo runs and interval workouts off the track. The rugged, hilly terrain and upredictable weather patterns of St. John's are great to up the mental toughness component of these workouts during this time of year!

I would argue that St. John’s is underappreciated for how great our running trails are for such as small city. Many of the rivers, ponds and lakes throughout the city are connected by a network of gravel trails that are ideal for workouts. Although our current track facilities are not ideal, I’m excited about what this rapidly growing city will have to offer runners as I have heard about future plans for state of the art track and field facilities to be built in the coming years.

On the other hand, as track season approaches and Winter takes hold, it's time to sublet the apartment and get outta dodge. Consistency and quality is key during this time of year, which has brought me down to Phoenix, the polar opposite of St. John's: barely a hill to be found with winds that almost never exceed 20km/h and * if * there are clouds they most likely contain dust, not moisture. I've realized that I'm not a huge fan of living in the desert, but these conditions are ideal for track work. The first few days down here kinda make me feel like Rango fresh outta the aquarium and I also suddenly develop a strange propensity for Country Music.

Anyway, I'm not complaining. I know that it is a huge privilege to be down here training with the likes of Lisa Aguilera, Ashley Hinther, Leanna MacLean, Celia Peters and Lemlem Ogbassilassie, among other elites who come and go.

But, I'll sure be happy to get back home to St. John's when all is said and done!

Rant and Roar Like a True Newfoundlander

The idea of starting a blog is terrifying, but no more terrifying than running a race in front of thousands of people. In the same way that your time and placing will be permanently accessible to the public after a race, so too will this blog be available to the masses on the “tinternet”, as my Mom says, which is why it has taken me awhile to actually post this post, haha. Oh yeah, and also, Fadder gave out the URL before I had any posts on it, which also gave me a kick in the arse. Thanks for that. :P

So, why write this blog? Well, as I continue to pursue my goals in this sport, I realize that being an elite runner can be isolating– in terms of becoming isolated from other loved ones who are non-runners- while on the other hand, provide opportunity for connection with other runners: connections through this sport are often long-lasting. So, first, I want to decrease the disconnect between myself and those interested non-runners, i.e., my family and friends, when I am on the road for training and competition. As much as I hate talking about myself, I hope that through this blog I can begin to paint the picture of my unique lifestyle and the trials and tribulations of a Canadian middle distance runner, especially in an Olympic year.

Secondly, I want to facilitate connection with other runners/coaches, as I have learned through a decade of competing at a high level in this sport that you don’t improve unless you are open to new ways of doing things and new perspectives on training and preparing for competition, both mentally and physically. And finally, I hope that my rants (and probably some roars) can provide some inspiration (and some reality checks) for others who are passionate about running and who want to pursue the sport at a high level. 

Ready to giv 'er,

Julia