4 days to go...

It's looking more and more like I'm going to toe that start line Saturday.

Had the pleasure of running into Dave "the entire Broadway Run Club" Papineau this morning and congratulate him on his brilliant finish at Western States last week. When I asked him if it was as hard as he may have previously thought he didn't right out say no, but he said his nutrition/hydration were spot on (check out his fueling plan here)...and of course he credited Hozumi for his brilliant pacing.

This started me thinking about my nutrition/hydration for the upcoming weekend. Although the forecast is not currently for beating sun and heat it will still be warm and humid and could result in some serious cramping and fatigue. I don't have a lot of secrets, but I did pick up some coconut water and a $5 power cookie from Whole Paycheque. If I can get my crew, the Lazy Trailer Runner, out of bed on time I'll have him keep me hydrated and fed throughout. Hopefully he doesn't eat my power cookies.

The Knee Knacker aid stations look great though, and I'm lucky enough not to have stomach issues. If I need extra food I can always enjoy a little more than just flat coke.

Reminder amazing Knacker Crew: Please take the lid off the Coke before I arrive. The Orcas people forgot.

5 days to go...

A beautiful day in the Vancouver hood. I presume the snow is melting away quickly and maybe even dangerously, but just in time to smooth out my glide over Cypress. I'm not actually super concerned with Cypress for snow. It's that nasty side hill section from Cypress to the XC area, across Hollyburn. Step by step I guess.

Anyway, today was a breeze.

• Another lazy coffee morning
• Short hike in the forest
• A 25 minute nap
  
• A Massage with Kristie Elliot @ Moveo
  
• A soak in the ocean
• And a great burger and beer with friends

I'm off to a bath and some foam rolling and then bed. I'm really living the West Point Grey house-wife dream aren't I?

6 days to go...

A week from now I should be recovering from whatever race I have on Saturday - maybe nursing a re-injury or hopefully, just some tender, tired muscles.

Like Luke with Yoda on his back, I just had a nice long hike in Lynn Valley with my daughter on my back. While she looked around pointing at every dog along the way I started to think about my pre-race routines. A massage on Monday is the first step for me. After that I have a few race week runs I usually do, some key meals, some restful nights, especially the two nights pre-race, and I try to make sure I'm up and about for race time each morning.

I'd love to hear your thoughts on race week. What do you do?

7 Days to go...

Another day has gone by and another successful run on the shore. Had a great run with a terrific posse today, one of which was Chris Price, fellow Knee Knacker lotto winner. Pricey is running extra strong right now and should have a brilliant first go at the Knacker. He's been able to get in all his long runs and speed work and stay injury free - lucky bugger. Having had only the past two weeks to get back at it, I explained to him how I got in as much mileage as was reasonable. Banging out 5 hour runs wasn't going to work if I wanted to steer clear of re-injury.

It's surely been too little too late, but the brick system has helped me roll off some good distances and times while providing ample rest. I was running just over an hour on day 1, day 2 up and down BCMC, day 3 two hours, and day 4 two hours. Then rest. The rest time has been a focus.

I ran into John Foy at Lonsdale Quay yesterday and he said he had a similar experience last year. He explained, "You'll feel great until half and then you'll be in hell". The Lazy Trail Runner told me Foy really laid down the law out of the mid point last year though so maybe if I take it easy I'll be able to delay the onset of "hell" until 3/4's.

I'm starting to thinking more about pre race and race day nutrition now and my last week of workouts. Fitness won't be improving, but I need to keep mobile and loose.

Massage is booked for Monday at 3:30 at Moveo.

8 Days to go...

This morning my eyes opened to a real life Folgers advertisement. The beep beep beep of the coffee maker and the accompanying smell - oh man! And coffee made it good.

The Lazy Trail Runner arrived about 5:50am, we sipped some java and off we went up Capilano Canyon. We kept the pace consistent and smooth on the way up and across Mont Royal and then had a nice floaty and playful cruise down Mosquito Creek back to my place for yet another cup of coffee.

After some good food and roller session I'm off to enjoy Canada's 144th at Lonsdale Quay.

Check - another Care free run.

9 Days to go...

Finished teaching for the summer today and made a B-Line for Grouse's BCMC. Felt terrific going up and most of the way down. It took me 43 smooth minutes to go up and 26 quad-pounding minutes to come down. My Suunto t6d tells me the ascent was 792m and the descent was 789m. Not sure how that's possible unless the mountain moved, but it happened. Total time was 1:09. The technical descent can be pretty sketchy, but it sure keeps you focused.

Got tomorrows alarm set for another 6am run up Capilano Canyon and thinking about booking a massage. Anything to make me feel I am prepared for this thing. I keep on with the rolling and the feet up in relax mode.

Test of Metal to Now

On a 5:30 run through the streets and trails of North Vancouver this morning I started taking stock of what is...not what will be. With Knee Knacker 11 days away there isn't much I can do to change the training that I have missed or will miss. As I said in my previous post, I've been on a 7-week taper. All I can do now is...

• Be grateful for the runs and rides I've had
• Eat well
• Rest well
• Keep running care-free and for enjoyment
• Keep loose and limber
• Start an early morning running routine

And...

• Look forward to a fun, snow-filled run in the mountains with good people.

I must say, I am grateful that my injury has forced me back onto the bike. I'm loving the mountain bike.

The Plunge - Test of Metal 2011

I'll try to keep people posted on the days leading up to Knee Knacker. If nothing else it may be interesting for me to look over the days leading up to race day in the future - especially if it goes particularly badly or well.