Running in Banff

At nearly a metric mile above sea level, Banff, Alberta isn't known as a running city. In fact, as you navigate the thronged sidewalks in the quaint resort town, it becomes apparent rather quickly that this is a place for shopping, skiing and snowboarding. Yet, feeling a need to do some running at elevation, I chose this place to stage my final long run before the Hypothermic Half Marathon in Saskatoon (500 metres above sea level) on February 7th.

Sure enough, as Canadian Running points out, there are "a few gentle rolls, but nothing significant". It's pretty flat, and as you run along the path you'll notice the Vermillion Lakes and Mount Rundle.

In winter it's not a bad idea to wear spikes as you run the 4.5 kilometre span.  And watch out, although the speed limit is 30, I saw one minivan speed along at at least 60.

For the most part, though, I think I had a tougher time dealing with the added elevation of Banff than I did with the temperature or terrain.  (Truth be told, it took me a few weeks to adjust to running in Saskatoon, which is at 500 metres above sea level--at 1500 metres above sea level, Banff presents an entirely different challenge.)

The views along the way were quite beautiful, but the bear-proof waste receptacles were quite unnerving.  After all, why would you have bear-proof receptacles?  Do I risk running into such animals?

Perhaps the most interesting aspect of my run was how elevated my heart rate got.  At 160 bpm, my heart rate was clearly higher than my usual slow run--I spent 57% of the run in the Anaerobic zone! I didn't really get comfortable during my run, though I did find a rhythm at the turn-around point.
Along the way I encountered two other runners, and in the tradition of running in Canada, we exchanged greetings.
Of course, I'm back in Saskatchewan now, and ready for the Hypothermic Half Marathon.

Here are a few pics from the rest of the run!

And for the hell of it, a shot of Banff Avenue:

Forefront Striking and Running Cadence

One of the things about this blog that makes it relevant enough to publish is that it’s a sort of public diary where I share (perhaps over-share) my experiences.  Although I’ve got about 2 years of running experience (2001-2002, 2013-present) I am still very much learning.  Of course, you can learn with me, and learn from my screw-ups and successes.

So this weeks big experiment, which I’m forced to do on my long run day (though, importantly I’m not forced to have my long today) is to start of the transition from striking at mid foot to striking at the forefoot.  I’m also going to track my running cadence—amazingly I don’t know how many steps per minute that I take.  

Let me also take a moment to state that my reasoning for altering my biomechanics has more to do with reducing the force of impact on striking and less to do with increasing my speed or anything like that.

As everyone knows the ideal cadence is 180 footfalls per minute, and that will be another item on my list of things to strive for today.

I’m actually writing this *before* my scheduled 14k run--after the list below, I'll return with my post-run thoughts.

Here are a links that are relevant here:

• Heel Strikes (Runner's World)
• How to boost your cadence (Runner's World)
• Fellrnr's Wiki on Cadence

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Part 2

Okay, so I completed exactly 14.02 kilometres (1 hour and 26 minutes)--though I wonder how accurate Runtastic on iPhone is (not that Garmin is any better).   

My first impression of forefront striking is that it's pretty tough stuff, but that you begin to tolerate it fairly well after a few kilometres.  As expected, I worked different leg muscles (and feeling it now as I type this).  The amount of energy expenditure was such that I'd say my run was less efficient than usual.  I compensated by filling my water bottle with gatorade (usually I go with a sugar free drink, like PowerAde Zero), and taking three glucose tablets (always a good idea of diabetics to keep these on hand).

I didn't experience as much force of impact with forefront striking as I normally do with midfoot striking. Ultimately, though, I only did about 10-11k forefoot striking... because, it's tiring.

I downloaded a metronome app and ran 180 paces per minute and can confirm that yes, a higher cadence does in fact reduce the force of impact.  I have to admit it felt a little strange increasing my cadence without immediately increasing my speed (I increased gradually).  But as was the case with forefront striking, I abandoned the whole 180 cadence when fatigue set in.

So there you have it.

Eighteen Kilometers

Woke up at 6:30am and by 8:45am was blazing a trail with the SRRA long run group.  I fueled up with a cup of corn flakes and crystal light two hours before the run, and then a big banana thirty minutes prior. As usual I packed a 250ml water bottle, and a Mars bar.

The first stretch of the run was on Broadway Avenue, over the bridge and right onto the trail along the river (parallel to Spadina Crescent). 

As we passed 5 kilometers, I actually thought my it band problems might be a thing of the past. But immediately upon having that though, I began to feel a minor amount of discomfort in my left knee. Over the next 4 kilometers things got progressively worse until finally I did something I never thought I'd do... I dropped back from the group and alternated between walking and running at a 5k race pace.  I kept up with this for a few kilometers before even that became too much.

Ever since my chiropractor began doing a weekly hip adjustment procedure on me, running has become more and more tough.  Thinking is that now that my hips are aligned properly, I'm using "different fibers of the same muscles".  Thus, I'm starting over in certain ways.

Realizing that I'm pretty happy not to be running an actual race, I reason that it's okay to run-walk because my situation is no longer a matter of will power, or mind over matter.  I'm simply training too hard given my physical condition.

For one of the few times on a run, I stop to photograph two geese along the river.  Yesterday's snowfall blanketed the city with a sheet of white powder.

Luckily, the run group eases up and waits for me at a waypoint; once I've caught up to them, I'm advised to get a foam roller.  From there I run-walk at a close distance until we reach the last three kilometers.  At this point the snow is beginning to really melt, and what were once snow-covered paths, are not water-soaked paths.  I stayed with the group until 300 meters from the end, when the incline of the Broadway Avenue bridge, and the crunchy ice beneath my feet was too much for my left knee.  For once, I elect not to push it.

Once we're back in front of Brainsport, I realize that my body is in agony.  I spring into action and buy a liter of chocolate milk and a small bag of sun chips from 7-11.  Ah, relief.

I'm totally getting a foam roller tonight.  Because next week:

Further reading:
Ask The Running Doc: How do I get rid of IT Band Syndrome?

Saturday's Long Run Recap: Twelve Kilometers

I woke up at 7am and had some crystal light and a medium sized blueberry muffin.  Run time was 90 minutes away, so I needed to start thinking about what I was going to wear: which shoes, which technical shirt and so forth.
I've broken my habit of not stretching prior to running and stretched my hamstrings.  The SI joint pain I've been having, and the complementary problems have gradually made my runs more and more painful.
Today's long was was supposed to be a quick and painless 12k.  I even joked to my girlfriend (the night before) that it was basically a rest day.
As usual the meet-up place is Brainsport on Broadway Avenue.
The blueberry muffin was a big mistake. I learn this painful lesson (again) around the 4th kilometer. A moment later my left lateral ligament in my left knee is starting to feel like hell.  Hmmm, I wonder, how am I going to complete today's run?
Sure enough, it gets worse as we descend on the dirt trails off the river at a fairly fast pace. Despite a general lack of ice anywhere, I actually manage to stumble on a rock, but that was as close as I came to falling down.
We pass the Mendel Art Galley and I do a hit and run check in on Four Square and unlock the "Warhol Badge".
The wind is brisk (at 40kph in some places), and this fact is killing our pace.
After six kilometers we come to a stop and turn around, but not before some of us refuel. In an instant, cliff bars, gels and assorted consumables are in the hands of the other runners.  I generally don't refuel during runs under 16k, but if I were going to refuel, I'd eat a banana or have a GU (or other power gel).
Rather than heading to Saskatchewan Crescent, we stay on Spadina Crescent and complete out run "out and back" style.  My knee responded well to the Tylenol tablets I had taken on the run.  I'm certainly not pain free, but I'm not on the verge of dropping out of the run either (as I was two weeks prior).
After we reach Rotary Park (roughly 11k into our run), we do a hill.  To my own embarrassment, my breathing is becoming more and more labored.  Soon I'm wondering what the hell is happening to me that I'd be winded from a simple hill (and given how many times I aced the Williamsburg Bridge in New York, my concern is legit).
Then comes a gentle wave of stomach discomfort.  Could it be that swallowing Tylenol and gulping water on the run was a bad idea? I've never been sick on a run before, but I'm getting close.  My god, I thought when it was all happening, am I actually getting my ass kicked by a 12k run?!
I'm relieved when we finally arrive at Broadway Avenue.
When my girlfriend and I drove to a late breakfast later, we both noted the strong winds and swirling dust of snow, as well as the fact that it was a chilly -3C outside.  I asked myself: I actually ran in this?!

Sunday's race in Saskatoon (which I didn't register for) is a 5k fun run by the Saskatoon Zoo Society.  Although I love the idea of the race, I want my first race in Saskatoon to be a timed event.  That said, the Saskatoon Police Half Marathon on April 27th is coming very soon... and I am registered.