Race Report: Under Armour Eastside 10k

On a rainy Saturday, September 15th, I ran the Under Armour Eastside 10k (#UAeastside10k). And before I get into any details, I want to say I had a blast running this race. The whole vibe of this race was amazing.

This was my first time running the Eastside 10k. A number of running friends have run it in past years and spoke very highly of it. So this summer, when I was planning out my races for the fall (see my blog post on that topic HERE), I signed up for it.

The whole vibe of the Eastside 10k is awesome. It is a smaller crowd (especially compared to the First Half, BMO Vancouver, and Scotiabank Vancouver events), so it felt more focused as a fun event for runners, rather than just a massive event. There was also a lot less pressure because it was only a 10k (rather than a half marathon - for me, that meant I could just work it into my regular running routine). And I think that mentally was true for the vast majority of the runners. Or maybe I just put more pressure on myself in half marathons because I haven't run as many of them. Either way, this 10k was a blast to run.

In both the pre- and post-race festivities, I ran into many other running friends, both people I knew personally and people I knew from social media and was meeting in person for the first time. I got to meet Ryan Chilibeck (Race Director for Canada Running Series West). Truly, this event draws a great crowd, and mostly dedicated runners too - less of the fringe crowd (very, very, very unlike the Vancouver Sun Run).

One of the other features is the elite field that this race draws. As a running geek, I like to keep up to date on Canada's elite long distance runners. And the elite field was deep at the Eastside 10k. Both the men and the women. My theory on this is that a 10k is easier to slip into a regular training routine. So more of them can attend a fun event like this one. Whereas a half or full marathon takes a lot more planning, so they have to be more selective about which races they choose. Whatever the reason, the elite fields were deep at the Eastside 10k.

In this regard, because of the out and back aspect of the course, especially along the 3-5 km section, many of the elite runners are heading back the other way. It was a great opportunity to see them, cheer them on, and have an idea on how they are doing.

The route itself is really cool. It winds through the most historic area of Vancouver. Starting in Gastown and winding through the Downtown Eastside (#DTES). The buildings in this area are amazing. The scenery fantastic. And the location is not a coincidence - this race is dedicated to raising money for a small group of charities benefiting the less fortunate DTES residents (click HERE for more info). 

For me personally, leading up to the Eastside 10k, I had been struggling with a strained Achilles tendon. It started about a week before the race. I had been really trying to work on my speed in the preceding weeks, so I had a few runs there really pushing my pace. I was also increasing my mileage to prepare for the half marathon at the GoodLife Fitness Victoria Marathon. So, I likely just put a bit too much pressure on my tendon there. As a result, I really had to hold back during the race.

I managed a finish time of 46:37, which I am incredibly pleased with and is an official 10k PB! I have run faster 10k on my own, but never in a race (mostly because I haven't run very many 10k races). But I still know that I had another level in the tank.

I took a week off running after the Eastside 10k to let my body heal. 

Overall, a fantastic event. I can't wait to run it again next year! Now looking forward to Victoria (October 7th) and the Fall Classic (November 4th).

Downgrading Race Registration

This week I am faced with a tough decision. In the grand scheme of life, it is pretty minor. But for me, it feels significant.

On Sunday (October 7th), I am registered to run the half marathon at the GoodLife Fitness Victoria Marathon. I signed up for this one back in June with the plan of training up over the summer, running the half at Victoria, maintaining that half marathon distance, and running another half at the Fall Classic on November 4th.

And, to make best use of the trip over to Victoria, we made a family weekend out of it. My wife and I are bringing our two kids, accompanied by my mother-in-law and aunt, to spend the weekend in Victoria - it is Thanksgiving after all. Perfect little getaway weekend with a half marathon thrown in.

However, over the past month or so, I have been struggling with a strained Achilles tendon. It started in early September, I think. Not sure why the exact cause was - most likely excessive mileage. I was preparing for the Under Armour Eastside 10k (September 15th) and started to really push my pace. Must have just pushed it a little too hard.

I ran the Eastside 10k, but had to hold back a lot because of my Achilles. I was hoping to blow my 10k PB to shreds, but alas.

I took a week off after that to let my body rest and heal. I saw my family doctor and got his advice. I was worried at that point that it could have been a stress fracture. So I was relieved to hear it was only my Achilles. Only.

The good news? I could keep running. The bad news? I had to ease off on my pace and take it easy.

So for the last couple of weeks, I've been keeping my runs to a light, relaxed pace. I have held my weekday runs to 6-7 km and my Sunday long run to 10-12 km. I spend a lot of time stretching my Achilles out during the day. I ice it every evening. I can run on it with minimal discomfort.

And, so, here we are. This week. 4 days until race day. And I have been wrestling with this decision for weeks. My Achilles feels better. Much better. But it is no where near 100%. It is still quite tight.

I know I could finish the half marathon. But it would definitely not be a PB time. I would be running just to complete it. And, I run a huge risk of re-aggravating it and not being able to run the Fall Classic in another month.

The alternative is I can downgrade to the 8k at Victoria and then begin the build up to, hopefully, be 100% for the Fall Classic.

I have never downgraded before. But this is also my first destination race (is race-cation at word?). So part of me feels that I am cheating and not getting value from the weekend if I downgrade from the half marathon. I could run an 8k anywhere. And, I really had my hopes up to run the half.

So all things considered, and putting my pride aside, I will be running the 8k instead. Playing it safe. It is still an amazing route around the heart of downtown Victoria. And I am looking forward to it immensely. This also means I can finish in time to watch my 7 year-old son race in the 1.25 km kids run.

So this race is for all the runners that have to face that tough decision to downgrade or even pull out of a race altogether.

Upcoming Races: Planning the Rest of 2018

After completing the half marathon at the BMO Vancouver (read my race report HERE), I've started to think about what comes next. I am still coming down from the high after completing something as big as a half marathon, especially at an event as spectacular as the BMO Vancouver.

Ultimately, I want to complete at least one more half marathon in 2018 - that will be three in total for the year. I have my eye set on the Fall Classic on November 4th.

In the interim, I need to decide what to do. I love the race atmosphere and want to keep it up. Having a hard commitment like a race also gives me something to work towards. I have always done better with deadlines, and so when it comes to training or maintaining any type of cadence in my running, having a race in the months ahead logged firmly into my calendar keeps me accountable.

My general plan for the summer is to absolutely destroy my legs, every day. I say this a bit tongue in cheek but also a little bit serious. If I'm not running another half until November, then I don't need to hammer out a rigid training plan until mid-August or even September. If I plan a few 5 km and 10 km races between now and then, I should be able to knock them out as part of my regular training. So my high-level plan for the next 3.5 months is to simply run or ride every single day. No excuses.

I will definitely be completing as many Saturday morning parkruns as my schedule allows (click HERE for my review of the Richmond Olympic parkrun).

And if you have followed this blog, you'll know that my 7-year-old son likes to run with me on occasion. After greeting me at the finish line of my two half marathons this year, he wants to sign up and do a couple races with me. He runs the parkrun with me as often as he can. But he wants the big race experience - a finish line with a big crowd and a medal.

So I started researching 5 km races during the summer that would be ideal for the two of us to do together. He can run a 5 km comfortably and between track and field at school and his soccer team through the spring, his legs are in good shape.

So we are going to race the following races together:

• 5km at the Scotiabank Vancouver on June 24th
• 5km at the Big Superhero Run along the West Dyke in Richmond on August 18th

Both should be a ton of fun. The former being a really big event and the latter being a smaller community event. But both include finisher medals and a crowd cheering us on.

Then, I am going to run the Eastside 10k myself on September 15th. I think this just looks like another awesome event, and I am excited to give it a go. From there, I will settle into a more dedicated build up to the Fall Classic half marathon on November 4th.

Race Report: Half Marathon at the BMO Vancouver

On Sunday, May 6th, 2018, I completed my second half marathon - the BMO Vancouver Half Marathon. And I finished in 1:48:10, which works out to 5:07/km. Overall, it was an amazing experience. I set a new PB (personal best) and had a blast in the process. It was an amazing, sunny day and the event was well organized. By far, the biggest running event I have ever attended (a record setting 17,000 participants).

My previous PB at the half marathon was 1:51:57, which I set at the Vancouver First Half on February 11th, 2018 (my race report HERE) - an average pace of 5:18/km. So I improved on my PB by nearly 4 minutes. Definitely a solid improvement in a relatively short amount of time.

I had originally set a target of 1:45:00 in my head, which is a 5:00/km pace, so my time was a bit slower than I had hoped for, but still very satisfied with the result.

TRAINING PLAN
I posted an update on my training five weeks ahead of the BMO (click HERE to read that post). And I was able to maintain that training plan right up to race day. Overall, I think my training plan was solid but it could use a couple small changes. The one thing I may change for future races is simply putting more energy into my speed work runs. I think I should be able to push the pace on my shorter runs (i.e. 7 km and shorter) closer to 4:00/km (currently averaging around to 4:30-4:45/km). That will help me establish a quicker pace. The other thing I might change is a couple more 20 km runs a few weeks ahead of race day. I have been building up to one 20+ km run two weeks ahead. But maybe I need to bump all my training up a couple weeks to fit a couple 20 km runs in at three and four weeks ahead as well.

RACE DAY
On race day (May 6th), everything went right according to plan. With the exception that I completed miscalculated the race start time. For some reason, I thought the half marathon started at 7:30. I caught the 6:00 Canada Line train from Bridgeport Station, arrived at King Edward station around 6:30, and walked to the race start. Had time to check my bag into the bag check, then a quick run through the washroom. Then at 6:50 was informed that the race started in 10 minutes - totally thought I had another 40 minutes to warm up and stretch yet.

We made our way to the start line corrals, had a solid 10 minutes to stretch and warm up (because I was in starting corral 2 and, therefore, had an extra 5 minutes before my group started), and then the race was off.

At the outset, the course was very crowded. Maybe I started too far back in my group, but for the first 1.5-2 km, I struggled to find space on the road and was constantly weaving around folks to find enough space to hit my target pace. I think for next time, I'll push forward a bit in the corrals to try to get closer to the eager runners. But after about 2 km, once we were down the Cambie hill and heading over the Cambie Bridge, the course opened up and I started to really settle in.

Through Chinatown and Yaletown, I kept a steady pace, keeping my average slightly under 5:00/km. But around the 10 km mark, I started to drop down to around 5:10/km. Partly from simple distance but also from the hills.

Heading into Stanley Park, around kilometre 13, I dropped my pace again. Now, through Stanley Park, it was a continuous alternating uphill and downhill. I was a bit surprised by how dramatic that felt. I had run most of this route before, but always on shorter runs (i.e. never after 15+ km into a run). From the 13 km marker to the 19 km marker, I bounced from 5:08/km down to 5:26/km. Some of these hills, particularly through 14.5 km area, just destroyed my legs. If I had stopped, I wouldn't have got going again. So I had to push through. The other factor is I run a lot on the seawall, which is all flat near the sea level. This course follows the road, which is much hillier. Definitely need to incorporate some more hills into my training.

For the last 1.5 kilometres of the race, it was a smooth incline up to the finish line. As much as I wanted to sprint and finish with some gusto, it was all I could do to maintain my pace.

At the finish line, runners are greeted with medals  and snacks. I got my finisher medal with pride. But then I was a bit anxious to go meet my wife and kids so I feel I rushed through the hydration and snack booths through the finish corral and missed some opportunity there. Once I got out of the finish corral and down Thurlow, I met my family and spent some time visiting the street festival along Hastings.

Overall, I had a blast. Similar to my last experience, I thoroughly enjoyed the race atmosphere and the sense of accomplishment from completing such an event.

Now to plan out the rest of the summer and fall of 2018. I will definitely be aiming for a couple other races and at least one more half marathon in 2018.

There's No Such Thing as Junk Miles

I've read a fair number of comments recently about junk miles. And that really got me thinking: is there really such thing as junk miles?

Part of the problem is, from what I read anyway, that there isn't a consistent definition of junk miles. I initially thought junk miles were basically any run that didn't have a purpose (or, basically, were outside of a formal training plan).

THIS article from Canadian Running magazine (which helped me understand what junk miles are) implies that all runs should have a purpose. And the author defines junk miles as "easy mileage run too fast." In essence, a recovery run that the runner pushes too hard, thus negating the body's ability to recover.

So under strict training standards, say in the case of professional athletes or elite runners, I think I can understand that - that actually makes some sense to me.

Personally, I incorporate three types of runs into my training: 1. long run (10 km - 20 km depending on what I'm training for), 2. speed work (fast-paced intervals, interlaced with slow-paced recovery periods), and 3. maintenance runs (slow-paced recovery runs). And I can definitely appreciate the value that each of those runs brings to my training. The first increases distance and endurance, the second increases speed, and the third allows my body to rest while still adding mileage.

But part of me, the part of me that wants to run for the pure enjoyment of running, resists when my running becomes too regimented. Or when the "training" aspect of running takes over.

Now, I have set some fairly lofty goals for myself to improve my speed and distance this year, so I am not suggesting abandoning any part of a formal training plan. A training plan is critical to achieving running goals.

But, there is also nothing wrong with simply going for a run. Every once in a while, it is incredibly refreshing to abandon the training plan, ignore the GPS, and run for the pure enjoyment of running outside. For me, whether it's long or short, that enjoyment is what got me started running in the first place. And that mental break gives me the clarity I need to refocus on my next run.

Training Update: 5 Weeks to the BMO Vancouver Half Marathon

Time for an old fashioned training update. If you are a regular reader of this blog, then you know that I completed my first half marathon back on February 11th at the Vancouver First Half Half Marathon 2018. It was an awakening for me - I loved every second of that grueling 1 hour and 52 minutes (read my race breakdown HERE).

Almost immediately after that event, I registered for my next half marathon: the BMO Vancouver Half Marathon (which most know for the full marathon) on May 6th, 2018. When I registered, it was 12 weeks away, so I came up with a 12 week training plan to get myself ready.

Now, I ran the Vancouver First Half in 1:51:58 (chip time), which I was really happy with for my first half marathon. My goal was to run it in under 2 hours. And I did. In fact, before the race I told a couple friends that I thought I could run it in 1:52, so my estimate was spot on!

For the BMO, my goal is to run it in 1:45. So in order to do that, I have to substantially improve my average pace from 5:18/km at the Vancouver First Half down to 5:00/km. That's a pretty substantial increase in a short period of time. But I think it is entirely doable.

My training plan is roughly as follows:

• 3 runs per week (fitting in a 4th maintenance run whenever possible).
• Tuesday/Wednesday - Speed Work: Run 1:00-2:00 intervals at fastest possible pace, 2:00-4:00 recovery pace. Total run time 30:00-40:00.
• Thursday/Friday - Maintenance: Race pace run 30:00-35:00.
• Sunday - Long Run: Starting with 10 km run at 10 weeks, and increasing by 1-2 km each week, up to 2 weeks before race. So this week (5 weeks to go), long run is 15 km.

The big challenge for me is that I have a number of work trips through March and April that I have had (and will have) to train through. It shouldn't set me back at all, but I do have to be diligent in fitting those runs in, even when I am out of town. So I have to bring my running gear and then fit in treadmill runs if I have to (I hate treadmills).

At this point (March 29th - 5 weeks until race day), my training is completely on track. I have been routinely fitting in all my runs (3 per week). I have been keeping my weekday runs short (close to or just over 30 minutes) and on point (one speed work and one maintenance) and allowing my weekend run to be the long one. I am trying to be more structured with my speed work run - something that is completely new for me. I have historically just gone out to run and focused on time and distance. But now I know that if I want to get faster over long distances, I have to run faster in short distances first.

I have had two big challenges over the past 2-3 weeks though. First one is that my legs have simply been tired. Every run of the last couple of weeks has been exhausting. I have had to change up my diet a bit to get more natural foods in me, including increasing my consumption of fruits and vegetables. That has made a noticeable improvement. And the last couple of runs have started to feel much better - back to my normal energy levels.

The other challenge is that I've had some problems with my back. I tweaked it somehow, and the problems were compounding for a few weeks. I suspect that both of these issues were connected too - I was adjusting my gait to compensate for either my back or lack of energy, which was compounding the other issue. 

In order to combat my back issues, I have been focusing about 20 minutes per day on core strength exercises. Combined with a few visits to the chiropractor, this has made a huge difference. I also eliminated stretches that put pressure on my lower back. I learned that some of my post-run stretches were actually straining my back. So I have had to make a few adjustments there. I am not back to 100% yet, but getting very close and feeling much better.

So here I am. 5 weeks to go until I run my second half marathon. I am pumped. Now I just need to incorporate some hill training.

Gear: Two Wheel Gear Convertible Bike Briefcase

My good friends at Two Wheel Gear recently launched and now right in the middle of their latest Kickstarter campaign to raise funds for their latest creation: a Convertible Bike Briefcase. Similar to their other bags, the Pannier Backpack Convertible (see my review HERE) and their Garment Pannier (see my review HERE), this bag is designed for on and off bike usage, especially for those commuting by bicycle to and from the office.

I was able to get my hands on one of the first production versions of this bag. And my initial impressions? Amazing. This bag is right on par with their past products in terms of innovation, usefulness, and quality construction. In fact, this may become my new favourite bag for all around daily use. 

I'll get right into some of the things I like about it.

APPEARANCE

It looks great! I'm a big fan of the graphite colour option, which is a dark brushed grey look and red zipper tags for a pop of colour. The overall look has that same Two Wheel Gear feel to it - professional but slightly rugged. Polished enough for the office but tough enough for a rainy west coast bicycle commute. 

Also, because it's a shoulder/laptop/briefcase style bag, it simply looks more professional than a backpack. For me, carrying this in and out of the office, it simply feels more appropriate.

COMFORT

It is very comfortable to carry. The shoulder strap has precisely the right amount of padding. This bag is comfortable either on one shoulder or across the body on opposite shoulder. One thing to note is that because of the pannier mounting system, it is a rigid shape. It is padded, so it's comfortable to carry against your hip - I cannot feel the mounting brackets at all. But this bag will not conform and shape around your hip like a plain canvas bag might.

MOUNTING SYSTEM

This is the best pannier mounting system I have used yet. It is extremely simple and durable. Similar to the Pannier Backpack Convertible, the hooks are hidden behind a zippered flap. Simply unzip, tuck in the flap, and the pannier is ready to attach to your bicycle. Slide the hooks over the bike rack frame, flick the hooks down to lock them in, and you're set. Converting from briefcase to pannier takes mere seconds. There is a strap to fully secure the bottom of the bag against the bike rack as well, which I use for longer commutes/rides but not for shorter/quick trips.

DESIGN and LAYOUT

I love the layout of these pockets. Initially I was concerned that the two larger compartments should have been combined into one larger one (to save material and all that), but the more I use this bag, the more I like the two large compartment setup. Mainly, this allows me to separate two distinct groups of items: (1) office items like laptop and accessories and (2) commuting items like a change of clothes, lunch, umbrella, etc. 

The large pocket at the back has a padded laptop sleeve and a mesh pocket for accessories. It is designed to fit a laptop up to 17". Both of my laptops (14" and 15") fit easily. With the Pannier Backpack, because the laptops went it lengthwise, it was sometimes difficult to angle them in (they fit once in, it was just about getting them in and out, especially when the bag was full). However, with this bag, my laptop is always easy to get in and out. This pocket opens the entire length of the bag along the top.

The next large pocket is perfect for commuting items. I often throw my lunch or a change of clothes in there. There are a couple mesh pockets in here as well to sort items. The bag is long enough for a compact umbrella so, living in rainy Vancouver, I usually have my umbrella and sunglasses (yes, in Vancouver, some days we need both of those things) stuffed in there as well. Perfect for some small toiletries or other items. This pocket zips open along three sides of the bag so you can open it right up to organize before closing it up.

The first of the outer pockets is a pretty standard office/school style setup - a couple of pen slots, two notebook slots, and a key loop. I use this to keep my notebook in one, passport in the other, a spare pen, and a pack a mints. I also like that this pocket opens along three sides of the bag so you can open it right up as well to view items.

Finally, the small front pocket. This pocket comes with the bright yellow rain cover in it, but is also perfect for my Kobo.  I leave my rain cover at home most days and only bring it when I am (a) riding my bike and (b) it is raining.

For overall size, this is similar to the Pannier Backpack in that it is difficult to fit both my lunch and a full change of clothes. So when I am packing larger loads, I will still and forever use my Garment Pannier. This bag is perfect for everything else.

I really enjoy this layout overall and do not really have any criticisms. As well all new bags, the zippers are still quite stiff around the corners for me, but that is something that will ease over time as the fabric settles a bit after some more use.

TRAVEL

One other feature I love about this bag is that it is designed to fit a rolling suitcase. As a frequent business traveler, this will be a huge convenience for me. The hand straps and the lower strap to secure the bottom of the bag against the bike rack easily fit over the suitcase handle. I have fit this over my suitcase to confirm it fits but haven't field tested this one through an airport yet - I will update this post in mid-April when I return from my next trip.

KICKSTARTER

Two Wheel Gear is right in the middle of a Kickstarter campaign for this bag (click HERE). They need $20,000 and, at the time of writing this, are just over half way there with 10 days to go. Supporters are also entered to win a commuter setup from Brodie and Two Wheel Gear! Please consider supporting them! They are a great local Vancouver company that continues to deliver innovative products designed for the bike commuting professional!

CONCLUSION

Overall, I am very impressed with this bag. It is the same high quality design and construction that I have come to expect from Two Wheel Gear. I definitely recommend this bag to anyone looking for that professional looking bag that can double as a pannier.

UPDATE (May 15, 2018): I have been using this bag as my daily bag for nearly two months now and I absolutely love it. I have been using it on my work travel, as well as to and from work, mostly even without my bike. Still love it!

Here are links to my reviews of other Two Wheel Gear products:
- The Classic 2.0 Garment Pannier
- Pannier Backpack Convertible (original)
- Pannier Backpack Convertible PLUS+

Coming soon: Mini Messenger Handlebar Bag

Full disclaimer: I am a Two Wheel Gear Brand Ambassador. I was provided with this bag by Two Wheel Gear for the purposes of this review.