Benny Bulldog 5k Trail Run

Yesterday, I ran in the Benny Bulldog 5 k Trail Run in Dartmouth's Shubie Park. The event was in support of St. Leonard's Society to help homeless men and women in HRM. I saw a number of people I knew at this run, most of whom were there because they are part of Heart & Sole Running Club in Dartmouth, but also a former SMU rugby teammate of mine as well as a fellow Sigma Chi whose company Winmar Restoration was the event's main sponsor. These chance meetings represent the serendipitous side of the running community. If not for running, I would probably never seen the SMU rugby teammate again and it had been many months since I had talked with my fellow Sigma Chi brother.

There were 116 participants this year, about double the number of runners at last year's event. Almost all of this increase was due to the hard work of my sister Michelle Kempton (with me in the photo above), her husband (and also a Sigma Chi) Gordon Crooks and their friend Tori Greff, who organized 45 Heart & Sole members who ran in the Benny Bulldog 5 k Trail Run yesterday. Great job, you guys!

I must also thank the event organizers Stacy and Tim Chesnutt, who obviously worked very hard to co-ordinate the run, as well as the numerous prizes that were donated by local companies (I won a gift certificate to Sushi Nami!).

After the run, Heart & Sole had a potluck picnic at Shubie Park, which was a nice time to meet some other club members and for me to try quinoa for the first time!

This run was a good one, but my Friday night pre-event training of going to a buddy's house to play poker, eating junk food, and getting home at 1:00 AM didn't exactly help me. I was hoping to break 30 minutes for the 5 kilometres, but ended up finishing in 30:57. Granted, trail running, with hills et cetera, is different from street running, but I was a bit disappointed. To me, this result proves the importance of rest and proper fuel for one's body -- not just for races, but every day.

I am only going to run once more before Bluenose, so I am not running tired on race day. See you at the Bluenose!

10 kilometres with hill repeats, 58:20!!!!!

One way to stay hydrated when running is to drink water. Another way is to run in rain showers that drench you within minutes!

I did my hill repeat training again today and amazingly, I knocked off 4 minutes from my time last week!!! The wind was not as bad as last week, but it was still blowing down the hill and there were a few very heavy showers that left me completely drenched.

Unfortunately, I found out that my Running Room Fit-Wear jacket was not waterproof. It is listed on the website as "water resistant, wind proof, breathable". It kept out the wind and I did not get too warm, so it worked well other than the rain. One bonus feature of this jacket is that the arms zip off so I can wear it in warmer weather - which I look forward to doing this summer!

My run was as follows:
1600 metres from home to bottom of hill, 5:50/km pace = 9:20
400 metres up hill (2:20 pace = 5:50/km), 400 m down hill (2:20 pace) x2, 1 minute rest = 10:20
400 metres up hill (2:20 pace), 400 metres down hill (2:20 pace) x2, 2 minutes rest = 11:20
400 metres up hill (2:20 pace), 400 metres down hill (2:20 pace) x2, 3 minutes rest = 12:20
400 metres up hill (2:20 pace), 400 metres down hill (2:20 pace) x2, 4 minutes rest = 13:20
400 metres up hill (2:20 pace), 1200 metres to my street, added another 400 metres to add up to 10,000 metres! 11:40 for final 2,000 metres (5:40/km pace for final 2 km!!!).

Total run time 58:20 for 10 kilometres!

I had lots of energy at the end and sprinted for the last 100 metres. I am really pumped for the Bluenose 10 kilometre run on May 22! I am definitely aiming for a sub-60 minute 10 km run now!

10 km with hill repeats, 1:02:40!

I missed yesterday's Team Myles run because of my prior commitment with my Cub pack. The Team Myles run plan was to go 1 km to the MacDonald bridge and then cross the bridge 4 times, with increasing rest intervals after each crossing, finishing with a 1 km return run back to the start, for a total of 6 kilometres.

Well, now I know those distances because I measured them on RunKeeper.com, an exercise measurement tool that my brother-in-law uses to post his runs on facebook.

I didn't know the distances before my run this evening after work, so I decided to make up my own version of bridge training. We have a 400 metre hill near our home, so I ran to it (1.6 km from our place to the bottom of the hill), then I ran up and down the hill 8 times, in sets of 2 times each, with increasing rest intervals in between each pair of uphill/downhill runs: 1 min, 2 min, 3 min, 4 min, as per Kris's instructions for the bridge training for yesterday.

I figured it might be close to the bridge training but maybe a bit more, figuring at the time that the MacDonald bridge is maybe 1.6 km across (it is actually 1.0 km across). Well, partway through, I did the math for my route and realized all I had to do was add another 400 metres to the end of my run and I would have completed 10 kilometres!

My run was as follows:1600 metres from home to bottom of hill, 6:15/km pace+/- = 10 minutes
400 metres up hill (2:30 pace = 6:15/km), 400 m down hill (2:30 pace) x2, 1 minute rest = 11 min
400 metres up hill (2:30 pace), 400 metres down hill (2:30 pace) x2, 2 minutes rest = 12 min
400 metres up hill (2:30 pace), 400 metres down hill (2:30 pace) x2, 3 minutes rest = 13 min
400 metres up hill (2:30 pace), 400 metres down hill (2:30 pace) x2, 4 minutes rest = 14 min
400 metres up hill (2:30 pace), 1200 metres to my street, added another 400 metres to add up to 10,000 metres! 12:40 for final 2,000 metres (6:20/km pace for final 2 km).

Total run time 1:02:40 for 10 kilometres!

I managed to keep pretty close to my target pace of 6 minutes per kilometre, once I deducted the waiting time between pairs of hill intervals. The surprising part was how much energy I had after all the hills! I felt great and still kept pretty close my target 6 min/km pace even after running back up the hill a 9th time to return home! I know I had gas left in the tank and I wonder how much further I could have run tonight.

I ran up the hill using a midfoot/ball of foot strike and downhill and on the flats to and from the hill using a traditional heel strike. I find the midfoot/ball of foot strike forces me to shorten my stride up the hill and have quicker pace with less impact on my heels. It also forces my torso forward a bit, making the climb a bit easier.

Here is a link to a blog on Chi running for more info on foot strike methods.

Hill repeat training works! I look forward to Saturday's run to hopefully see the effects in a faster/easier run.

Citadel Hill doesn't seem very steep...

Until you run up it 8 times! Follow that with 2 circuits around the outside of the fort and that is a workout!

I learned a lesson today about fueling up before a run - 1 hour in advance is not enough time to process the food but just the right amount of time for the food to feel like a lead weight in your stomach.

I found that running with a mid-foot strike rather than a heel strike was quite effective while running up the hill.

Thanks to Kris from Push Fitness for the tips and words of encouragement and thanks also to Peter Harrison for your company on the run around the fort! You are looking great, keep up the great work on your weight loss!