Chuckanut 50k

March 17, 2012

For a couple of years now, I've been contemplating trying some ultra races (anything longer than a marathon). I know quite a few people who compete in races up to a 100 Miles and more and while I'm not certain I ever want to go quite that far, I did want to give some "shorter" ultras a crack. All races from short track events all the way up to marathon and beyond are challenging in their own way. It always amuses me when someone comments about a 5k being easy because it is short since it is obvious that they have never run one at effort. While it doesn't last long, it really hurts to push at that intensity. As hard as these shorter races may be, there is something enticing about the challenge of longer races. They really are an accomplishment and it is certainly harder to pull off successful race.

I choose Chuckanut as my first race since I know a couple people who have done it in previous years and have indicated it was a good course. I also knew that it had been attracting a competitive field the last couple of years so I could certainly get a chance to see how I stacked up against some serious talent. It also worked out timing wise by being able to slot it in 4 weeks out from Boston as I also figured that I could train for both Boston and Chuckanut at the same time. They are not exactly the same (more hills are required for Chuckanut and more overall time), but they still both require longer training runs that I normally do. My training went fairly well although I probably could have run a few more hilly long runs. Since I raced at 5 Island Race Series races, I had to tack on long runs after each race. I had not tried this tactic before and I was a little worried that doing a long run after a race effort would turn out to be brutal, it actually worked well. The legs were of course fatigued from racing, but energy levels were generally good and most of the runs felt they they were done with quality.

As the race day approached and I checked out the registered racers, it turned out competitive was a bit of an understatement. The large field (up to 1000 were being allowing this year as a 20th anniversary celebration) and previous competitive nature of the race had attracted some of the best ultra runners in North America. It was shaping up to be possibly the most competitive 50k in US this year. I Run Far had a great summary of the stellar field. I had set modest goals for this race, not quite knowing how I would fair over the new distance. The base goal was just to finish, but that really wasn't in doubt unless I somehow got injured. Ideally, I wanted to race a smart race and more or less maintain my pace and position throughout. Since the race was so stacked, I wasn't anticipating a high finish even if everything went as planned. Based on previous results of other people I know, I was hoping to finish in the 4 hour range.

Fast forward to race day. Sonja (who was also racing) and I had to get up pretty early for the first wave start at 8am. Unfortunately, the weather was anything but enticing with temps hovering just a few degrees above freezing and a steady rain pelting down. At higher elevations, the rain was coming down as snow so we all knew traction could be an issue.

Given the competitive field, it was no surprise that the race started pretty briskly. Jason Loutitt quickly moved out in front of the main pack. I had no intention of running with the leaders and instead settled into a approximate 4 min/km pace. The first (and last) 10k of the course is on a mostly flat wide gravel trail so keeping up a good pace is fairly easy. After 10k I figured I was in about 25th spot and I hoped to pick off of few fast starters as the race wore on. I chatted a bit with Mark Nelson who was also running is first 50k. He hadn't done a lot of longer runs so it was be interesting to see how he fared.

The race course map (click to expand)

I arrived at the first aid station at the Fragrance Lake Trailhead (10.7 km) in 43:42, which was pretty much bang on with my plan. I was feeling OK at this point, if a little sluggish. I hoped the upcoming climbs would rev me up and as we started the first climb I did manage to get a bit of a boost by out climbing those behind me and reeling in a couple if front of me. The climb was a solid 300m and brought us up past the snow level - just a thin layer, but I would see lot of the white stuff for the next 25k+.

We were treated to some nice single track down to the next aid station at Cleator Road after 5.9 km on the single track (it took 31:31). Next came a long gradual climb of about 400m on Cleator Road. As soon as I hit this climb, I found my legs felt like they were already toast - they were very heavy and felt fatigued as if I had done a massive workout the previous day. This was quite disappointing as we were not even 20k into the race so I knew it was going to be a long day. While not particularly steep, the climb was excruciating for my heavy legs and it felt like I was just crawling along and 4.5 km felt at least twice as long as it really was (it took 24:58) . I didn't really lose a lot of ground to anyone else, but if I had felt good, I know I could have gained some time here. I was so relieved to finally reach the next aid station at the start of the Chuckanut Ridge Trail and give my battered legs a bit of relief.

Right away, I passed a couple of guys on the technical ridge trail. There was more snow here no traction was a bit of an issue. I really didn't want to have a fall at this point - I wasn't particularly worried about injury, but a fall can really mess up your rhythm. I was feeling better, but still seemed to lack any racing gear and the legs were not getting any fresher. About halfway down, one guy went bombing past me - I don't know if he started too slow or made a wrong turn, but keeping up to him was not an option for me in my condition. Shortly after, another guy slowly caught up to me and tucked in behind for awhile. We ended up running together for the remainder of the ridge trail and all of the North Lost Lake Trail.

He was just ahead as we arrived at the forth checkpoint at the base of the last climb (7.2 km in 36:29). This climb with the somewhat ominous name of "Chinscaper" doesn't gain a lot of elevation with a modest 175m climb, but is the steepest on the course. I expected it to hurt my already tired legs. Somehow though I managed to run nearly all of it except a few small sections. Although my "run" was about as fast as a granny with a walker. After an agonizing 15:30 (over only 1.8 km), I finally peaked out and knew all the major climbing was finally over.

A long decent on road followed. The first part was on Cleator Road where we saw some of the other racers heading up towards the 3rd aid station. I was damn happy to not have to climb that one again. My legs were doing OK on the decent, but I still didn't have the ability to hammer too hard - I could only keep a steady pace going. The guy I had run with for a while slowly pulled ahead and disappeared into the distance. A little while later I was passed again by a fast moving runner. I was actually ready to see the end of the downhill when I finally made it to the last aid station after 5.9 km in 25:06. Not really a great pace considering the significant elevation loss.

Now I knew exactly what was left. About 10 km on the same trail we came in on. While I wasn't going to set any speed records, at least felt I could move at a reasonable pace since the flat trail didn't punish the legs too much. Unfortunately, I didn't have as much left in the tank as some others and I got passed by about 4 people along the way including the woman's winner Ellie Greenwood on her way to breaking her own course record. I really wanted to be able to stick with some of these people, but it wasn't happening - I only had one speed - a mediocre 4:30ish pace. Near the finish one mild hill wasn't fun, but eventually made it to the finish after a 46:26 final 10.1 km. I finished in 4:11:44 in 24th place. Not quite what I was looking for, but considering that I felt off for the whole race, my time wasn't actually too bad.

It was great to see that Adam Campbell, a fellow Canadian, pulled at an impressive win over very deep field. He narrowly beat out 2nd place Sage Canaday by just 33s. Race favorite, Max King, went off course due to unprepared marshals and marking and ended up finishing well back. Jason held a high position until late it the race when he cracked and faded to 9th. Mark Nelson faded in the 2nd half, but managed to get the job done. Ellie put over 2 min into me in the last 6km or so setting the new woman's course record in 4:09:27. Sonja managed a solid 20th place finish in the woman's division with a 5:33:44 so it was great to see her finish strong. Results.

While definitely not what I wanted in terms of time and how I felt, some things went well. I didn't crack, didn't cramp, didn't have any blisters or hammer any toes. Probably because I couldn't push hard, my recovery also went very well, even doing a hill workout 3 days later. I was using a Salomon hydration vest with bottles in the front that worked pretty well except some tough to reach pockets and bottles that gave me some minor rib bruising. My hydration and nutation was sufficient although I could probably have taken it a few more calories (I estimate that I probably took in about 600 calories in Gatorade, Carbo Pro, home made shot blocks, a gel, and sport beans. On the the next race, the Boston marathon.

Bazan Bay 5k

March 4, 2012

Bazan Bay is the last race in my of Island Race Series calendar this year and also 3rd in as many weeks. This distance is always painful as it is so intense since the entire effort is well under the lactate threshold (my LT is around 3:24/km). Last year I ran quite well here (15:36) and this year I hoped to be able to get under 15:30. Honestly though, I wasn't particularly looking forward to the race itself since it is such a tough effort even iwhen it goes well.

Due to construction, the course was altered this year to a pure out and back race starting near the Washington State Ferries terminal on Lochside Drive and heading south 2.5km before turning back to the finish. It is fairly flat, but has a mild climb from 1-2km of about 10m and a few other very minor elevation changes. Unfortunately, despite being calm in Victoria, a steady breeze was coming off the water in Sidney and this meant that on the way out there was a bit of a headwind. It wasn't brutal, but was still significant.

Unlike last year, which was a relatively shallow field (compared to other years), this year the race was stacked, both on the men's and women's side. Large contingents of speedy runners from the National Triathlon Club, UVic Vikes, Point Grey Track Club, and Speed River Club were in attendance and would end up dominating the race.

With the large field, the start line was a bit crowded and everyone had to be careful to not get trampled once the gun went off. Unfortunately, I guess one guy was tripped on the line and went down. Hopefully he still finished OK. There was also a bit of gun jumping which meant that I went instantly from being on the front line to about 20th place. Its not really a big deal overall, but it is annoying when people don't wait for the gun.

A large group formed in front and I soon found that I had fallen off that pace despite moving at what felt like a quick rate. Normally, this would have been fine and I generally prefer to run my own race especially on the road, but because of the wind I found myself quite exposed with only a couple of other guys running around me. After about 500-600m of this, I decided that I should try and bridge the gap to the group ahead to give me some protection from the wind. I surged to accomplish the task, but it turned out to be a bit more of an effort than I expected. It did lead to a quick opening km in 3:01 which could be good or bad depending on what happened later. It didn't turn out to be very effective, however, since by the time I actually made it to the group, it had started to splinter and I didn't gain much wind blocking advantage. Also, it took a bit out of me and I had to throttle back a bit to recover and with the wind and slight uphill grade I slowed to 3:16, a full 10s off my goal pace. It wasn't going to be easy to make that back.

I picked it up a bit more on the next km, but with the turnaround it was still a relatively slow 3:11. At this point, I was in about 12th place, but around 3km, Nick Walker breezed passed me and I felt that I was already at a maximal effort and couldn't respond without blowing up. Nick is strong at this distance so I wasn't shocked, but it is still a bit disappointing to be passed. As is always the case in a 5k, the last 2k or so are really excruciating and this race was no different. At this point, every minute feels like 10 and it is all you to do to will your body to keep going. Fortunately, we did have wind assist on the way back so faster splits than normal were possible. My 4th km, was back on track with a 3:06, and I dug in for the final kilometre. Soon after, Ian Hallam went flying past me, just hammering out the final section of the course. I tried to go with him, but he redoubled his efforts and I didn't have anything more. I still managed an reasonable sprint to the finish and with a final 2:59km, actually managed to salvage the race to end with a 1s PB in 15:35.

I was 14th overall, down 7 places from last year, attesting to the depth of the field. I somehow still managed to place first in the M35 category - sometimes is pays to be a bit older! Geoff Martinson broke the course record with a 14:20 performance. Even more impressive was Malindi Elmore's performance winning the woman's division in 15:48 and setting a new all time IRS new points record of 943. There were a number of other great performances and records set on the day which are summed up nicely by Bob Reid on the PIH Runner of the Week writeup for March 4.

My post race volume training of 27km at a steady pace went well and I felt strong until the last 15 min or so. I even happened to come upon ironman triathete, Adam O'Meara, who was finishing up a large 2x60 min session and was running just under 4min km's, very close to my run pace.

Results.

Splits: 3:01, 3:16, 3:11, 3:06, 2:59

Cobble Hill 10k

February 26, 2012

We finally got the chance to run this course after it was rescheduled from January due to snow. Cobble is one of the places where I have run decently several times, but have never had an exceptional performance.

Due to the rescheduling, the field was down in numbers to under 400, but there would still be plenty of competition for me with Sean Chester, Ben Brzezynski, and Mark Cryderman in attendance. The weather was a bit cold, but there was no frost and no wind. Once we got going, it was comfortable enough. I didn't have a specific goal in mind for this race except for wanted to PB on this course (last year I ran 33:30), anything faster than that would be a bonus. For this race, I even got to sport my green sprint jersey. I didn't expect to win the sprint again so it was kind of fun to at least wear it once.

Sean Chester surged ahead right off the line, trying to command the race. I settled in behind with Ben and Mark and cruised through the first km in a pretty quick 3:12. We headed downhill for the 2nd km, which passed by in 3:11. I knew the pace was a little quick, but decided to push it a bit and see what I could do. One the way back from the turn-around was a little slower, but still quite decent.

Sean had stayed about the same distance in front of me and when we came to the gradual climb from 3-5km, I decided to see if I could bridge the gap. I pushed the pace and started to gain on him finally making contact around 4km. I even managed to pass him and set the pace for a short time, but I think he then realized that he had more in the tank and surged ahead again. I didn't think I could match his pace in the long run to resolved to run my own race.

In my surge to catch Sean, I had managed to drop Ben and Mark, but I knew they were both strong runners and could easily come back if I faded even a little bit. I pressed on, starting to hurt a bit around 5k, and posting my slowest km from 5-6km at 3:23. The return route, while overall downhill, definitely has some undulations in it that require you to dig in to overcome.

Around 7km, I heard footsteps behind - I didn't look, knowing this can give away the fact that you are worried that whoever it is may overtake you. I suspected it was likely Ben who is a fierce competitor and knows how to push to the end. It certainly helped me keep the pressure up though, I knew that I may get passed, but I wouldn't make it easy. The last two km are mostly downhill and I was able pick the pace up a bit. I was hurting, but still had a bit in reserve so when I came to the 100m sprint mat, I gave it everything. I certainly didn't want to get caught on the line.

I finished in 32:49, just 6 seconds off my my 10k PB from TC last year and a full 41s faster than I have ever ran this course. It was better than expected and a pleasant surprise. Ben finished just 4s back, 2 of which I gained on the last 100m. Mark was only another 5s back from Ben. Sean cruised to a comfortable win in 32:25 taking his first IRS win of the year. The top woman was Catrin Jones in 36:36 followed by another strong performance by Clare Morgan in 37:17. A big congrats to Sonja and Larry Nylan for both breaking 40min for the first time. A huge milestone!

Results.

Splits: 3:12, 3:11, 3:20, 3:16, 3:22, 3:23, 3:16, 3:20, 3:15. 3:08

Hatley Castle 8k

February 19, 2012

With Cobble 10k rescheduled to Feb 26, Hatley is the start of a three back to back races for me. Always a tough hilly course which is only half paved, Hatley is not conducive to fast times or PB's, but is still a nice little race. After a satisfying Cedar 12k, I hoped to have a similar race here. The course was changed slightly this year with a modified start, turn around, and flat finish - overall, it was expected to be a bit easier this time around.

The start is a fast downhill and race favorite James Lander (who was 2nd at Cedar) surged ahead followed closely by Sean Chester. I settled into 3rd/4th along with Ben Brzezynski where we cranked out a relatively quick 3:10 opening kilometre. The course then heads up a good climb and since this is where I do well, I cranked the intensity up a bit. Ben seemed to be working harder than I was and he fell back a bit. Once things leveled out and then headed back downhill after the first turn-around, he fought back and we ran together for another km or so until we came to the largest climb of the course. Again I pushed pretty hard and managed to gain a few seconds on Ben. Now I only had to hang onto my slim lead.

Around the 4km mark, we moved onto gravel and had to grind out a bit more climbing. I was feeling decent, although not quite as snappy as I did at Cedar. Due to the hills and the surface, km splits are all over the place on this course. My fastest kilometer was a over 30s faster than my slowest. At the 2nd turn around, I saw that I had a modest lead on Ben and a comfortable one over Shawn Nelson, who was running in 5th position. I was suffering a little bit, but was still in reasonable control. There was a bit of mud on the trails and I slipped around a bit in my road flats, but luckily it wasn't really a factor. There was one more small climb and then I knew it was all flat or downhill to the finish.

I bombed down the last hill and made my way to the final kilometer. Ben had closed the gap and was now just a few seconds back. Coach O'Cal and Keven Searle was cheering us on which was a great motivator. I still had a bit in the tank and picked it up a bit. Just before I hit the 100m mat, I accelerated for the final sprint and gave it all to the line.

I finished just under 27 min for the first time ever at the race (26:57) and good for 3rd place. Overall it was a good race for me and I was particularly happy with my last km 3:05 clocking and a 13.2s 100m sprint which tied me for fastest sprint (unfortunately for Byron Trajan, who convincingly won the sprint at Cedar, didn't get his time recorded for some reason).

Overall, James cruised to a win in 25:26, with Sean about 45s back. Claire Morgan picked up a nice win while Julie Van Veelan narrowly edged out Sonja for the 2nd woman. Still a great race for Sonja with her best placing ever. Good races too for Larry Nylen and Heather Afford who won the woman's sprint. Nice worked too by Ian Sealre with a tip 10 finish. He is going to be tough to beat if he keeps the training up.

Results

My Splits: 3:10, 3:33, 3:16, 3:38, 3:28, 3:31, 3:13, 3:05

Cedar 12k

February 5, 2012

Heading into this race, I didn't have huge expectations. While I was racing very well in the fall and early winter, Pioneer was a bit disappointing. In addition, my training has been decent in overall volume, but a bit inconsistent, particularly over the Christmas holidays.

Therefore, I didn't really know how the race would unfold and didn't plan on an exceptional performance. Going in, I simply planned to try and get a similar time to last year (40:24). A short 10 min warm-up and final pit stop and we all toed the line. Right off the line, the two race favorites, Simon Witfield and James Lander, quickly gaped the field. I managed to place myself in the chase pack which included Sean Chester, Andrew McCartney, Nick Walker, Mark Cryderman, and Ben Brzexynski.

Within a short time, I found that I was feeling quite strong and the pace was comfortable despite a fairly quick start (3:12 pace for the first 2 km). While probably a bit faster than I should have been going, I felt in control so decided to simply go for it. I thought that I may end up fading a bit, but didn't think I would crack. I hung onto Sean and Andrew as the pack began to splinter after about 2k.

I continued to move well and hung with Sean and Andrew for another km or so before they gradually pulled away. I didn't attempt to match them, realizing that would be risking it a bit too much. My splits continued to be quick aided by a couple of nice downhill sections and I averaged a 3:13 pace for the first 5k.

I was still feeling strong, but couldn't maintain the same pace as we crested a small rise towards the turnaround on this out and back course. I regained a bit of speed for the next 2 km and was a bit shocked looking at my watch and realizing that I had actually just set 8k PB of 26:14 (5s faster than Pioneer last year). Although with 2 significant hills in the last 4k, I knew that my pace would slow.

I started to feel my quick start and bit and faded slightly for a couple of km, posting my slowest km (3:32) from 9-10km. I still felt in control though and when things flattened out again I was able to pick the pace back up a bit. I knew that Nick Walker wasn't far behind at this point, having closed the gap so I was going to do all I could to nail down 5th spot. The last few hundred metres of this course is a tough grass field which saps what little energy that might be left. And like Pioneer, this time there was a mat 100m out to measure every ones finishing kick.

The final 100 m with Nick in the background. Photo Credit Erin Burrett

Unlike Pioneer, where I had nothing in the tank for the sprint, this time I managed a solid sprint of 14.97s for the last 100m. It was good thing that I had something left or Nick would have kicked right past me since he was 0.5s faster for the final 100m. In the end, I managed to just crack 40min for the first time with a 39:58 clocking, good for a 26s PB. This was significantly better than expected and it felt great to feel that I was back on track. Nick finished 2s back in 6th, while Simon edged out James for the overall win in a impressive 37:36. Sean ran a great race for 3rd in 39:01. On the woman side, Care Nelson added another win to her impressive streak, although this time she had to work to edge out Catrin Jones by just 2s. Clarie Morgan rounded out the top three. It was great to see a couple athletes that I coach also run well with great performances from Larry Nylen and Heather Afford both running strong PBs.

Results.

Splits: 3:15, 3:09, 3:19, 3:10, 3:11, 3:26 (19:30 6k split), 3:21, 3:19, 3:26, 3:32, 3:26, 3:20

On another note, a big thank you to my running club PIH who just hosted annal awards last night. It is amazing to have such a great club in Victoria with so many dedicated people to keep the running community strong. Many deserving awards to handed out and was very honoured to received more than expected.

Pioneer 8k

January 8, 2012

This was my 6th Pioneer race, having done it every year except one since I began doing Island Race Series races back in 2006. While I have raced fairly well here a number of times, I have found that coming so soon after the holiday season makes it a tough one. Last year I ran a pretty solid race to PB in 26:19. Based on my strong fall race season, I was hoping to improve on this a bit with a sub 26 min as my goal (3:15 per km pace).

This year Sonja and I arrived early as we were both volunteering and I was kept busy helping with parking until around 10:25am. It was then a bit of a rush to hit the bathrooms and get a 10 min warm up in. I made it to the start line with with only 45s to spare so that was cutting it just a bit too close for comfort. Bob Reid was announcing as usual at this race as it is a Prairie Inn Harriers hosted event. It is great to have such a veteran at the mic as Bob knows so many runners in the community and beyond.

The first kilometer of this race is super fast since it is all downhill and I clocked a 3:01. I had settled into about 10th place and was running near Ben Brzezynski. I was feeling decent and felt that if I could run a similar race in terms of relative pacing as I did in 2011 I should be able to sneak in under 26 min. The 2nd km was flat so my time here should have been close to my overall goal of 3:15 pace, but I was a bit fast at 3:09. I eased off a bit, knowing there was plenty of race left. I did work the uphill through Brentwood Bay pretty well gaining on Ben and eventually catching and passing him around the 3km mark.

Still feeling decent, I hit the halfway mat at 12:49, which gave me a buffer of around 20s get under 26min. Knowing that the 2nd half was more difficult than the first, I knew I would need it. When I saw my next split of 3:20 on a km that should have been fairly fast, I had the first idea that I was in trouble. Over the next km, Ben passed me back again as I struggled to maintain my rhythm and Ian Hallam cruised by me soon after that. I couldn't respond. This km was up a gradual hill and has generally been the slowest of the race for me, but it was still disappointing to be fading. The next split was a shockingly slow 3:40 which was even more discouraging - I knew for sure a PB was not going to happen - let alone a sub 26 min race. I did find out after the race that the turn around was placed too far out, increasing the course length by about 75 metres. I estimate that it cost be about 15s, which would seem about consistent with what it felt like I was running at that point (3:25).

A few hundred metres before the 7km marker, Nick Walker passed me seemingly moving pretty well. Again, I wanted to respond, but just didn't have the ability to do so both physically and mentally. I gutted out the last km, knowing that I was not moving that well, but not wanted to lose anymore positions. Luckily, Shawn Nelson was still too far behind to catch me.

This year race organizers had added a timing mat 100m before the finish line so that everyone could now contend for a Green Jersey sprint award. Generally, I have an acceptable sprint, but not this time, I was just happy to get to the finish line. I finished in 26:48 good for 11th place and first in the M35 category, below my expectations even if you take off the 15s for the longer course. It was the first time since I started running these races that I have not posted a better time at particular race, year over year. I knew the day would come when this would happen, but I hadn't expected it quite so soon.

Congrats to Steve Osaduik for taking the win in 24:46 and Lucy Smith the woman's win in 28:30. Kudos also to Larry Nylen for a PB (despite the long course) and Claire Morgan who ran here 2nd best IRS race based on points.

While disappointing, this race was not my focus for this year so I'll move forward continue training hard and hopefully run better next time. On the plus side, I felt pretty good on the 12k run I did after the race.

Results.

My splits: 3:01, 3:09, 3:19, 3:19 (12:49 4k split), 3:20, 3:26, 3:40 (75m too long), 3:31

2011 Review and Plans for 2012

My first race of 2012 is tomorrow so it made since to spend a few minutes reviewing my running in 2011. Overall it was a really amazing year for me in terms of running, with more race wins and good performances this year than almost all other years put together. In particular though, lets take a look at the goals I had set myself for 2011 last January:

• Qualify for the 2011 World Mountain Running Championships in Albania. This requires that I run exceptionally well at the Canadian Mountain Running Championships in Canmore Alberta so I have a chance to be selected for the Canadian Team. Completed - placed 5th at Canmore to grab the last automatic spot on the team.
  
• To achieve my primary goal, I will need to do as much hill work as my legs will take and race as many hilly trail races as I can fit in. Some of the trail races that I already have plans to do are the Dirty Duo 25K, 4 or 5 Gutbusters (the schedule has not been posted yet), and Kusam Klimb. Prepared well with lots of hill workouts and racing at Dirty Duo and Mt Tzouhalem Gutbusters. Kusam was unfortunately cancelled.
  
• If I could also set a few more personal bests in road races (I'm planning on doing 5 or 6 island race series races) that would be icing on the cake Set PB's for every road distance raced this year except the half marathon. Ran better than expected.
  
• Throw in an adventure race or two to keep things interesting. I'm also keen to try a 24-36 hour adventure race and/or a 24 rogane if I can fit them in. Did two MOMARs, but unfortunately did not manage any other new races.
  
• Start coaching a few more runners and help them achieve their goals. Currently have 4 people I produce a full program four and another group who regularly drops in to Thursday sessions. I've been quite happy coaching and plan to continue.
  
• Stay (mostly) injury free. Was generally healthy although I have been battling a mild groin injury for a number of months.
  

I'd say that I did well in reaching my goals. Some other Positives for 2011 include.

• Set personal bests at the Mile, 5K, 8K, 10K, 12K, and Marathon
  
• Ran sub 33 min for 10K for the first time (32:43)
  
• Picked up wins in 8 races including my first Island Race Series win (Sooke 10k), my first Gunner Shaw win, and my first road half marathon win (Shawnigan)
  
• Managed to get a handle on my plantar fasciitis which is now fully cured
  
• Got to watch some of those I coach set PB's
• Got to experience my first international event at the World Mountain Running Championships
• Was able to run a respectable marathon with no specific training with only moderate suffering
  

Of course is wasn't quite all rosy as there were still a couple of negatives for the year.

• Had a terrible race at the World Mountain Running Championships in Albania due mostly to the heat. It was unfortunate to race so poorly at the highest profile event I have even attended.
• Made a huge navigational blunder at the Cumberland MOMAR which gave our team the lowest placing in several years
  

Goals for 2012

• This year, I'm shifting gears a bit and will be concentrating on longer distances so I plan to add volume to my training schedule and longer workouts overall
  
• Race well at Chuckanut 50 in March
• Race well at Boston Marathon in April
• Not crumble at Squamish 50 (a 50 Miler) in August
  
• If I could also set a few more personal bests in road races (I'm planning on doing 5 island race series races) that would fantastic
  
• Do at least 1 adventure race. I'm also keen to try a 24-36 hour adventure race and/or a 24 rogane if I can fit them in.
• Continue coaching runners to help them achieve their goals. Perhaps add a couple more athletes.
  
• And as usual stay mostly injury free

Lets hope 2012 turns out to be as successful at 2011 was.