2018 Chilly Half Marathon Race Report

Sunday I raced the Chilly Half Marathon in Burlington.  It’s the first time I’ve been fit and ready to run a fast half since I ran the Harvest Half Marathon in Waterloo in 2014.  This race had been the focus of my training over the past 9 weeks with Frank.  Frank felt like I was capable of running 1:16:XX, I felt like I was ready to have a good run, but 3:37/km pace is pretty quick, and I wasn’t sure if I’d be able to hand on.

Training

  • Training kicked off Jan 1, 2018, 9 weeks out from the race
  • 530km total running, 58.9km/week average
  • 95km was biggest week, 35km was smallest week
  • 5 track workouts w/ Frank
  • 29.3km – longest run
  • 12 days where run training was compromised by sore shins

Pre Race

  • Woke up at 6:30AM
  • Had a bagel with almond butter and honey, and some water for breakfast
  • Took 7:43 GO train to Burlington to get to race site by 9:00AM
  • Had a bottle of water with a nuun tablet in it, 5 crackers, and then a gel 20 minutes before the start of the race
  • Warm-up was about a mile run with 3x75m strides

Race – 1:16:14, 3:37/km STRAVA

  • From the gun I tried to not start with my signature ‘hot’ kilometer.  My first km ended up being 3:28, so not too bad.
  • Really focused on settling into a pace like Frank would have me do during long track intervals.  I tried to be light on my feet, high turnover, and let it come naturally.
  • 1-3k we had a tailwind, 3-13k was a headwind, 13-21k was a tailwind, then it was one last blast of headwind when you turned up the finish chute
  • Packs started to form about 2k in and I accelerated to the group ahead of where I was.  This proved to be a good decision because I hung onto the back of them until about 12k, most of which was in a headwind (I was only able to hold on, so I wasn’t doing my share of the work on the front, sorry guys!)
  • I felt really strong and comfortable 1-5k.  5-11k I struggled, falling a step or two behind the group and feeling like I was really working.  11-16k I felt stronger, and the pace was coming a bit easier.  Then 16-21k it was just a grind to keep the pace up and get to the finish.
  • I had a gel at 11k, and took a small sip of nuun at every aid station
  • I had 4 km’s that were 3:40 or longer, and I had 6 km’s that were sub-3:35 (including 4 in the final 7k).  Fastest km was 3:28, slowest km was 3:44

Post Race

  • Completely spent at the finish, I didn’t have anything left for a sprint
  • Really happy with the result, I think I ran about as even as I could, and ran to my capabilities
  • I think my nutrition for the race was good
  • I think I made good ‘racing decisions’ throughout the race, such as jumping to the group just ahead when the field was splitting, but also letting some guys go when they turned up the pace
  • Beer and chilli after the race was a nice touch by the organizers!

 

VLOG 46 – 6 Tips on Running When You Travel

VLOG 46 – 6 Tips on Running When You Travel

Running when you travel is not only a great way to maintain fitness, but also explore a new place. I’ve had the opportunity to run in big cities like New York and Los Angeles, and small rural towns in Southeast Asia. I’ve put together 6 tips on running when you travel to have a safe, enjoyable run exploring new places. 1. Bring cash and ID. 2. Check Strava for popular routes. 3. Run out and backs. 4. Explore on your run. 5. Find a group to run with. 6. Smile.

VLOG 23 – Let’s Talk Running Shoes

VLOG 23 – Let’s Talk Running Shoes

This week I talk running shoes. Walking into a running specialty store and seeing the vast array of shoes can be overwhelming. I talk about the 4 pairs of shoes from Skechers I wear to train and race in: the GoRun Ride 6, the GoRun 5, the GoMeb Razor, and the GoMeb Speed 4.

Supporters: Dare2Tri, Skechers Performance, Velofix Toronto

Instagram: https://www.instagram.com/danieljclarke/
Blog (and race reports): http://ifnotyouthenwho.ca/
Strava: https://www.strava.com/athletes/7329576
Email: daniel@krokadero.com

Music by: Bear Twists, “Under The Sun”, and Otis McDonals, “Behind Closed Doors”.

VLOG 18 – No Bike, No Pool? Make Lemonade

VLOG 18 – No Bike, No Pool? Make Lemonade

My bike was in for repairs all week and I had a big bike focus planned. To pile on, the pool at my condo was closed. It wasn’t the week of training I had planned, but all I could do was make lemonade out of it. I shifted gears to a run focus and reintroduced strength into my plan. I ran every day for a total of 125k, and finished the week with the MEC 15k where I was able to get in a solid tempo effort before a lingering knee/IT band issue flared up over the final couple km’s. Stuff comes up and gets in the way of that perfectly planned training week, all you can do is make the most out of it.

A big thank you to David Levy (https://www.instagram.com/levydl/) for the photos and videos from the MEC 15k.

MEC 15k on Strava: https://www.strava.com/activities/935583043

VLOG 16 – Around the Bay Race Recap

VLOG 16 – Around the Bay Race Recap

I raced Around the Bay on the weekend. Race went really well. I had a plan to take it easier than I normally would through 10k and then pick it up from there. I feel like I was able to nail the plan and I finished strong in 1:56:38. Also, really happy ‘the hill’ was back this year. Lisa had a great race too, finishing in 2:06:39. Thanks to Robyn for the finish video, and congrats on your first 5k!

My race on Strava: https://www.strava.com/activities/915…

Supporters: Dare2Tri, Skechers Performance, Velofix Toronto

Instagram: https://www.instagram.com/danieljclarke/
Blog (and race reports): http://ifnotyouthenwho.ca/
Strava: https://www.strava.com/athletes/7329576
Email: daniel@krokadero.com

Music by: Bear Twists, “Under The Sun”, and Otis McDonals, “Behind Closed Doors”.
Bear Twists on SoundCloud: https://soundcloud.com/bear-twists

VLOG 14 – Achilles St. Patricks Day 5k

VLOG 14 – Achilles St. Patricks Day 5k


Sunday was the Achilles St. Patrick’s Day 5k. It was my second time doing this race. I really like doing 5k’s as a test of fitness. Anyone who say’s a 5k is easy isn’t running it fast enough! It’s a different pain than a marathon, but hurt’s in it’s own way. I was a little slower than last year, but happy with the result.

Strava race file: https://www.strava.com/activities/897…

Supporters: Skechers Performance, Velofix Toronto

Instagram: https://www.instagram.com/danieljclarke/
Blog (and race reports): http://ifnotyouthenwho.ca/
Strava: https://www.strava.com/athletes/7329576
Email: daniel@krokadero.com

Music by: Bear Twists, “Under The Sun”, and Otis McDonals, “Behind Closed Doors”.
Bear Twists on SoundCloud: https://soundcloud.com/bear-twists