Starting Block 10km - 2010

[Andrew]

So, I just realized I am too old to break 38 minutes for 10km.

It is not that I can't. In fact, I did break 38 minutes for 10km this morning. But a few things have come to my attention since 11am this morning. Today was my longest run since Ironman. I have not run outside in nearly 6 weeks. I have done nothing to develop my stride length and eccentric muscle strength.

All these thoughts were spurred by my inability to walk down a flight of stairs, without grasping for the handrail and prompting some very curious gazes from the general public, and taunting from Ginny and Maddy. I know my family loves me, but they can't help taking a few shots at me when I am down.

I think the warm up I did with a few of the guys on the bike helped me survive the race, and it really was fun to see such a strong presence from BPR. I was proud to know there were at least a few more of the team making an epic trip around the lake this morning.

The actual race went well for me. I was able to change my pace and control my breathing pattern quite well, but realized quite early that my lack of leg strength and coordination at high speed is really holding me back. So, this will be my main focus for the next 4-6 weeks.

I won't spoil the surprise regarding the other results from members of the team. But, I felt it was a VERY successful week-end.

Don't forget to register for the Salty Dog on May 16th. Spots are filling up, and it sold out last year. I am trying to convince Ginny to race with me. And I am hoping Manuel and Luke are coming out from Alberta to put on a great show. It is the same day as WCOC Sprint Race, so keep that in mind.

[SimonC]

I’ve done a couple 10Km races over the past few years and was moderately successful based on the limited training leading up to those events. I never really took them too seriously as they were always a cross training opportunity for cycling. Ever since I committed to IMC 2010, running has become more of a presence in my training regime. So for the 2010 version of the Starting Block race, I had some lofty goals and some high expectations.
I don’t usually get nervous before races as I’ve done so many over the years, but this one was a little different ... I felt like I had to produce a strong performance. Not only to represent the BPR team/sponsors, but also to legitimize my bid as an Ironman contender.
With all that in the back of my mind, I had an excellent trainer warm up (inside  ) with the guys and walked over to the line well warmed up. As usual, I go right to the front centre of the start line (is there really any other place to be). To my left was Joel, to my right was Jeff Symonds and behind me was Mark Bomba ... good company indeed.
When the gun went off, I consciously chose to run with the frontrunners which were a very select group in a matter of meters. I stayed with the front group for 2km and then decided back off as I looked at my watch and realised we were doing 3min km’s ... a little too fast for this cyclist body. It was fun to hang with the fast guys if only for a little while. Probably not the best race tactic but definitely fun.
After getting shredded off the back I tried to compose myself and settle in to a good pace. For the next 2 km’s it was a struggle as my Hr would not come down where I wanted it. Eventually my HR settled down and I was able to continue with a decent pace. I was able to pace up to Scott Macmillan from Penticton (Factor 9) and pace off him as I knew he was going to maintain an excellent pace. I managed to maintain 3:50 min/km pace for km’s 2-7. At about 8 km’s I started to ramp things up and hit the courses hill with a vengeance and was able to maintain pace over the trouble sections. With 1 km to go, it was getting touch and go and I really had to ramp it up and basically sprinted the last 500m.
When all was said and done, I was able to achieve all of my pre race goals
1)   Maintain excellent form – fore foot running – Done
2)   Go Sub 40 mins – Done (39:46)
3)   Look Cool on the race course – Done – See our new BPR Race Kits 
4)   Bonus: Get TV Coverage for BPR and Sponsors – Done – CHBC Shot of me at the start line in full BPR Kit 

I’m satisfied with my effort at the race, but I feel I can go way faster and I will be working on the structural/functional changes that will have to happen to achieve this. Thanks to all the BPR family and sponsors for all the help. It’s appreciated.

See everybody on the line in Kamloops next month

Simon

[JasonK]

Super job BPR team!  I know how hard those 10k races can be but I was still pretty jealous watching from the side line.  I have to say good job to my wife as well as she beat her time by 6 minutes. 

The new BPR kits sure looked stylish and definitely raising awareness to the program.  Quite a few people were asking me what the whole BPR was about. 

Looking forward to more training and racing with you all this season!

[Joel J]

With the first pair of stair avoiding, race worn legs of the year, under my belt, I am so excited for the season to come. I am happy to say that I started my season with a personal best rather than the usual going off course and taking the scenic route!

The day began with a nice long warm up with Peter in my awesome new BPR vest.  It was chilly starting off but I soon found my rhythm and arrived back at the start line with just enough time to make it through the washroom line up.

After looking around to see the BPR colours flying proud and checking to make sure I had the fastest shoes of the group... My new balance 904’s.... I heard the siren blast! The pace felt effortless and I seemed to glide along with the front group. Feeling out of place in the front group and seeing the first km tick by in 3:15 I eased off slightly to around 3:30 km pace and tried to keep my breathing under control. Through the rolling terrain I just tried to maintain a fast cadence and keep my eyes on the front three guys. On the descent I eased off a bit to recover from the brisk pace at the beginning and when I reached the bottom I was ready to go. I set my sights on the third place guy and tried to stay relaxed. When I hit the turn around, I knew I would have to work for a podium spot and as usual, the people behind me seemed much closer than they really were. I kept trying to gain ground but I didn’t seem to get anywhere, so I decided to save my legs for the last hill and the final km to the finish. When I hit the bottom of the climb I picked up my cadence and ran on hot coals to the top at which point my upper body felt weak and my diaphragm was about to seize up. I coasted for a minute or two and then gave it all I had for the final 1000m to the line. Knowing I was going to be really close to breaking 35min I punched it and crossed the line in 34:49!

I was really happy to break 35min on such minimal run training and I am convinced that the work I have done on the power cranks has begun to come to fruition. But in the haze of the post race chaos I went crawling back to the power cranks for one more round! I set off with Martin and Chris for a nice little cool down and nearly froze my fingers off before a nice little ride through the mud and back to Lavington.

Congratulations on a very successful day of racing for the BPR team (that’s right triathletes have teams!) and thanks to Ginny for organizing a great race (for which I still need to pay an entry fee...) and I hope to see you all out on the roads and enjoying the warm El Nino weather!

[MartinC]

As the pain slowly fades from my calves the memories come back............. My "race" despite the relatively pedestrian time compared to the rest of these thoroughbreds is something I am pretty happy about!
Sunday was my longest distance, longest duration without walk breaks and hardest run in three months!
I showed up with plans to 10/1 it it but those ideas soon faded. After some chatting on the trainer with Andrew and Chris the plan became to run using a three step breathing pattern for as long as possible and even play with a two step pattern if I was feeling good.
Well, the three step pattern worked really well, kept me at or just below BP for the whole distance and it was quite an unusual experience for me to start and finish feeling so controlled! Two step breathing was a disaster. sent my HR flying and became impossible to co-ordinate after a minute or so.
Really felt good during the last mostly downhill K and despite a couple of high fives with Chris and Joel managed to go sub 4 min.

Other points of note:
- if you are going to run with keys, dont drop them in the first 200 meters....
-Do not attempt to ride uphill at Joels pace after 10K footraces just doesn't work......
-if you want to be one of the cool kids you have got to be wearing BPR kit!

[GinnySellars]

Great race reports you guys!

A couple of points....
- Simon, it's February...your legitimacy as an Ironman competitor does not depend on a 10km in February. Great to see those cycling legs responding to all your run training. Sub 40. Nice.

- Martin, I'm so glad you tried out using different breathing patterns. I find this to be critical in controlling intensity at the long distance races. HR is not all that useful when you are dehydrated or adrenaline filled. Breathing will tell you how hard you can push and maintain.

- Joel, it's was so exciting to see you go under 35min. I remember this was your goal last year, and snowy conditions made that impossible. Congratulations.

- Andrew, you had no right going under 38 minutes after the run training you've been doing...but good on ya! I suppose you had to 'produce' in your new duds.

Well done BPR!!

[kiwichris]

Great reading guys - I too would like to comment on the awesome feeling of being there as a team! In all my years of racing across the world (i sound so worldly wise) it is a true pleasure to hang out with other guys in lycra and feel like part of something more than turning up to a race - racing hard - having a snack - and going home (alone!!),

As per my race report - felt great throughout - managed to control respiration to 3 and 3 for the first 5k, 2 and 2 for the second half (which was my plan). HR was higher than planned - but I felt great and wanted to get some functional benefit from that. 42.45 was 2 minutes faster than last year (yay!!!) and gives me the motivation to keep running hard for the Campus to Campus half marathon in 6 weeks time!

Congrats to all that were there - see you all soon

Chris