Cadence and KVC Marathon Memories

Oh how the week has flown by with all this spring like weather. The weekend is here and I'm looking at a 10k run, 11AM Saturday from Good Life. Last time I mentioned cadence and its a good topic as one gets into longer runs. Its quite basic in concept but definetly helps efficiency. The ideal cadence is 85 foot strikes per minute (counting one foot). Also, because the arms are in sync, one can use the arm as well. So, give it a try. I also find that during a longer run it can be a mantra of sorts.
With the 7th running of the KVC marathon coming up in October, its a good time to reminisce. The first 3 years of the marathon used a Hampton to Saint John course and was strictly a marathon. Chris Brake prevailed in all 3 and set a course record of 2:37:43. This record was also set during the memorable rain filled marathon of 2005. The DVD collection of the days events really captured the essence of how marathoners meet the challenge even under extreme conditions.
The next 3 years incorporated a marathon relay as well as the marathon. 2007 was memorable for the duel between Alex Coffin and Dave McLennan that saw Alex and Dave exchange the lead numerous times before Alex overtook along the Rothesay Rd with the finish line in Renforth just around the corner.
I was fortunate to have run the marathon in 2006 and enjoyed the course. Some say the new course of Bloomfield to Renforth is better but the debate continues.
In closing today, I should mention Chuck Teed who is preparing for this year's KVC with the hope of qualifing for Boston. Check out his preparations at http://www.kvchallenger.blogspot.com/

Hill Running

Hill running, although a daunting term, is really quite exilirating and a great way to experience the endorphin aftermath of running. A group of us local runners, who have been mainly recreational over the past few months took on a series of 7 hills last night breaking them down with fitting walk/jogs in between during a one hour outing. Talk along the way was about heart rate and the importance of staying in your personal range. A heart monitor is a great asset but a routine 10 second pulse check(x by 6) at the top of a hill will work to give you an idea of what a certain heart rate(bpm) feels like. A method for determining your max(MHR) is: 220-age and then do workouts in the 70-85% range or more specifically for workout HR:(MHR-RestingHR)x% + RHR. The other thing we talked about was cadence or foot strikes per minute for maximum efficiency, but we'll discuss that next time. In the meantime, with this being heart month, take care of yor heart.
'And the beat goes on..........'

Spring like weather

Just a small blurb with all this sunshine outdoors to enjoy; Yesterday was a good one for a paddle around Taylor's Island and today was a 10k run in the valley. At the paddle session, I met a kayaking enthusiast who has a residence here in Saint John and one in Hawaii as well. He wished he could have captured the exhilirating briskness of the day and share it with his kayaking buddies back in Hawaii. He went on to say and I quote, "A lot of people who live in this area don't appreciate what a treasure the Bay of Fundy offers."
Scheduled for Monday is some hill training with a group leaving Good Life at 6PM.

Boston musings

With spring now looming, I'm starting to hear more of those stalwarts who are preparing for Boston 2010. Last year I was fortunate to be in that boat and did run my 4th Boston. As a marathoner, I always feel blessed to have done Boston. And I believe the Boston connections might run deeper than I really know. My great grandfather Kelley came from that area, so maybe I'm related to my famous namesakes of Boston lore, John and Johnny Kelley.
And perhaps this was in the back of my mind when the KVC Marathon was born in 2004. This event, similar to Boston starts in the outlying communities. Boston has connections to the Charles River as it winds to the Atlantic and we have the Kennebecasis River as it connects to Saint John and the Bay of Fundy on the Atlantic.
So on that note, all the best to those preparing for Boston and remember that the hills of Kennebecasis can toughen you up for 'Heartbreak Hill' where Johnny Kelley met his Waterloo.

Signs of Spring

It's Wednesday morning and just got back from the starting service at church for the Lenten season, a sign of spring coming but we must persevere for a while yet. Last night was another recreational run from Good Life with 5 joggers out enjoying the mild temps and the ususal banter around sports, politics, etc. Four of this group are still planning the Fredericton half marathon in May, so the mileage will increase this weekend.
Just got a note from Alex Coffin about ongoing meetings and updates re plans for the 2010 KVC Marathon. He's got some new sponsors and some interesting perks already and says the re-vamped website should be up soon. Stay tuned. Other events will soon be happening this spring, so check it out at www.anb.ca for the Run NB Calendar.

A day to ponder

I find its good to take a day during the week for limited physical activity. As with any training, that we might do, the body needs time to reflect on what has been done and in turn prepare for what's ahead. Sometimes when one is feeling draggy, even a couple of days doesn't hurt.
And on the topic of reflection, I should now begin comment on the reason for starting the blog which is the founding of the Kennebecasis Valley Challenge Marathon.
The original plans were all around the word challenge; a challenge to start another marathon in the local area and a challenge to make it sustainable. Also, there was a challenge to prove the course of Hampton to Saint John as viable in light of the fact that the Marathon By The Sea Committee had overturned the Board decision to go with this route back in 2003.
The sustainabilty factor which is a challenge to any event was first addressed with the idea of keeping the event simple and making it driven by the marathon participants themselves. Perks were to be basic(a badge for finishing and a meal to celebrate the accomplishment). Support along the course was to be provided by a group that each marathoner brought to the event. Marathoners were also encouraged to enter as teams and challenge other teams as a new way to marathon.
So, there was the idea of the Kennebecasis Valley Challenge as it began in 2004.
Stay tuned for further commentary.

Skating day

The local arenas have free noon hour skating for seniors, so what better way to get a little different type of exercise. There are usually 30 or more participants and thus a good chance to chat up some old and new acquaintances both. The rest of the day involved a retrofitting project for my trailer to accomadate 6 kayaks for the coming season.
Looking ahead to the weekend, there is a 12k run scheduled for Saturday noon and a game of pick-up hockey for Sunday night.

Snowshoeing/Hiking

February the 10th entailed a trip to St Martins and the Fundy Trail for some snowshoeing/hiking. The trails were bare in spots so we hiked as well as snowshoed. We went in as far as Melvin's Beach and experienced a good mix of hills and varied terrain so it turned into a good leg workout. The views from the cliff edge of the trails provided spectacular views of the bay and its beaches. The cool crisp air also gave great viewing of the distant shores of Nova Scotia and its bay cliffs laced with ice tracks. Summertime doesn't often give these NS views so it pays to do the seasons.
The day finished with a Core Exercise session at Lakefield School for a group of 6.

Tuesday Feb 9th is a running day

Tuesday evening at 6PM I meet a group of 4-6 runners at Good Life Fitness Ctr in Quispamsis for a 6-8k run through Quispam and Rothesay. At this time it is typically a recreational run, but some in the group are thinking about adding some training in order to do the Fredericton half marathon.
Stay tuned and join in if you wish.(we also go Thursday evening and have recently added Saturdays.

Intro to KVC Marathon Founder

As an intro to John Kelley the Founder I would like to say I enjoy the elements of recreation that allow people to be active, to set goals and to be innovative.
At this time, I lead a Core Exercise program, run twice a week, kayak(even in the winter), operate a small repair shop and outfit for recreational activities like road races and kayaking ventures as part of my retirement life.
See my kayaking business side: www.riverbayadventures.com