Jack is a current member of the National Ultra Marathon Team and two time winner of the Death Race and current Death Race course record holder. Jack is looking to break 7 hours for the 100km distance at this years National Championships and then aims for a top ten finish at this years world 100km championships in Italy.

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Things of note that helped achieve result;

• Deciding not to wear a watch and run by feel, much better pacing
• New whole food training nutriion with little to no suger, reducing race weight by 15lbs
• Protein based race nutriton with no sugar for the first 80km's and switching to carbs for the last 20km's
• Extended long runs in training, up to 7hr long runs in racing flats on pavement to increase leg strength
• Mid foot running stride and the use of barefoot running in training to strengthen feet and legs
• Extensive core strength training to increase glute and hip strength
• Replacing short MV02 intervals with long threshold intervals in training
  • Full results and race report ~ Results
  • Race Pictures ~ Pictures
  • Race Slide Show ~ Slide Show

Not so 100km National Championship Report

I must admit, I am not sure where to start with this one. I consider myself a fairly organized person, but when I returned home to my hotel after setting a new personal best for the 100k and thinking I was the 2008 National Champion, I was heard uttering a few experlatives from the kitchenette when I learned I was not at the National 100km Championships. In fact the National 100km Championships were in Toronto, right day, just wrong province.

Months back when I was making my plans to attend the National 100km Championships as I have done since 2005, I check the National body website, the ACU, and with no info posted I went to the International Body Website, the IAU and checked the race calendar and found the Harriers elk Beaver Ultra listed as the "National Championship 100km". So not questioning I went about my preparation and registered.

Out of general interest, I checked the ACU website every week or so to see if there was any updates, and not until what I assume was the week before the National Championships the website was updated stating the Toronto was the 100km National Championships which is where we begin this story. Having returned to my hotel after the event to check the results from Toronto, as the two races are virtually run on the same day at the same time. Victoria is on a gravel bike path with a few small inclines and Toronto on a flat pathed bike path. As I opened the ACU website I see this new posting on the front page. I think I uttered something at that point and made the joke, "that would explain the absence of a trophy" :-)

Well with that out of the way, all one can do is laugh:-)

On to the race itself, and other than being at the wrong race, the race went to perfection. Certainly the constant rain and the deteriating trail conditions slowed the times slightly it was a great effort and I think under better conditions I would have been able to dip slightly under 7:30.

The race was so solid in terms of how I felt, I have regained my focus and confidence in the 100km road distance and have started to think about shifting my training focus to the world 100km championships, and skipping some or all of my planned trail races so that I can do a more focused lead up to the world championships in Italy.

After so many disappointing results at the 100km road distance, and having better luck at the longer trail distances over the past few years, I was thinking about making the switch and that was the reasoning for signing up the Western States 100miler back in November. Now given the success of my newly developed training program, and the work to re-align my posture, I would like to apply myself and see what we can achieve in six months time, as the world 100km championships are slated for November 5th in Italy.

Just typing out load so to speak, this would mean skipping Western States, I know, "WHHHHAT", Sinister 7 and the Death Race and replacing them with the Edmonton Marathon and the Kelowna marathon to work on speed, specific to running a fast road 100k.

At this point these are just ideas, I will ponder and seek advice and see what we come up with.

As for selection to the National Team, even though I was not at the national championships, I managed to post the fastest time of the two races, with National Championships being won in a time of 7:51.

More to follow on the race itself and pictures, but a very loud shoot to my wife Shauna who was indispensable in making this happen, no bag was lifted over the entire weekend and then she went back and forth between the start/finish and the 5k aid station making sure my feeds were there as the my feeds at the unmanned aid stations kept disappearing. Shauna also saved a wounded cat on the highway during all this and took him to the vet while recruiting a local fisherman to give me my feed.

At 95km's I faked a hamstring injury and gave Shauna a small heart attack, sorry;-)

Race Week ~ April 28th to May 4th

• Monday ~ AM 1 x 10km @ "A" Goal Race Pace PM 30min Pace 1
• Tuesday ~ PM 4 x 10min @ Pace 2
• Wednesday ~ PM 30min @ Pace 1
• Thursday ~ AM Travel to Victoria PM 30min @ Pace 1
• Friday ~ AM 30min Pace 1 & PM 30min @ Pace 1
• Saturday ~ National 100km Championships
• Sunday ~ AM 30min Pace 1 PM 30min Pace 1

On the flight to Victoria I read a good article in the latest Running Times where it mentioned having a "A" goal and a "B" goal, so that you can have a range to work within. This I thought was a good fit with my current training philosophy of running how you feel and not pushing the pace beyond your limits on a particular day.

With this in mind, I have set my "A" goal at 7:00 and my "B" goal at 7:30 depending on how the body responds. With either time I will be very happy and if the the B goal is the best I can do on the day I can use this to build on for the next event, instead of pushing though my limits for the day and ending up blowing up and running a disappointing race.

Having said that, hopefully come Saturday morning the pace required to run 7hrs feels very easy and we do not need to worry about that B goal :-)

All systems go! Check back for more updates over the next few days.

Training for the week of April 21st to 27th

• Monday ~ AM 30min @ Pace 1 PM 30min Pace 1
• Tuesday ~ AM 30min Pace 1 & PM 4 x 10min @ Pace 2
• Wednesday ~ AM 30min Pace 1 & PM 30min @ Pace 1
• Thursday ~ AM 30min Pace 1 & PM 4 x 10min @ Pace 2
• Friday ~ AM 30min Pace 1 & PM 30min @ Pace 1
• Saturday ~ AM 2x 20min @ Pace 2
• Sunday ~ AM 30min Pace 1 PM 30min Pace 1

Training for the week of April 14th to 20th

This week saw a slight reduction in the intensity of my intervals completing them at pace 2 instead of pace 3 to give the body some time to adjust to the long run done on Sunday.

• Monday ~ AM 7hrs @ Pace 1
• Tuesday ~ AM 30min Pace 1 & PM 3 x 10min + 2 x 5min @ Pace 2
• Wednesday ~ AM 30min Pace 1 & PM 30min @ Pace 1
• Thursday ~ AM 30min Pace 1 & PM 2 x 15min + 2 x 5min @ Pace 2
• Friday ~ AM 30min Pace 1 & PM 30min @ Pace 1
• Saturday ~ AM 2x 20min @ Pace 2
• Sunday ~ AM St Albert 10miler PM 30min Pace 1
  • Full Results & Race Pictures

Not going to lie, thought about going back to bed after looking out the window this morning, and seeing three inches of snow on the ground and the wind howling across the yard, but Shauna mentioned something about being a death racer and off I went. The race was a solid effort, starting controlled though the first three miles, with Matt Normington and Paul Tichelaar well in the lead with myself in third, then at mile three Brian came along side and we ran together for the remainder of the race, swapping the lead on a few occasions. Brian pushed hard from mile 7 until I took the lead again just after mile 9. Just as we turned the corner to the finish, Brian had a slight advantage, I made my big move and gapped Brian just slightly, when Brian came back with another surge of his own and in a last minute dive Brian ended up sliding across the line, Ricky Bobby style, slightly ahead , good thing there was 4 inches of snow by then. Certainly not a fast time on paper, but given the conditions I am very excited with my fitness level.

This coming week I look to return to pace 3 intervals on Tuesday, Thursday and Saturday with very easy recovery runs on the days in between for recovery.

Oh my #2! ~ This time we managed 75km over the 7hrs at the same effort, so good progression. Body felt strong the entire way. As well I ran the entire distance in a pair of 5km/10km racing flats to increase foot strength and stride rate. It is very important to keep cadence high even while running easy so not to overload legs.

Training for the week of April 8th to 13th

Attended the Runners Edge Training Conference in Calgary on the weekend and took home some great ideas on running technique, injury prevention, shoe selection and training ideas. This is the last of my volume phase with another 7hr run at pace 1 today and then a 6day recovery period and then one last 4 day volume phase next week before tapering for Nationals on May 3rd

• Monday ~ 90min Pace 1
• Tuesday ~ AM 30min Pace 1 & PM 3 x 10min + 2 x 5min @ Pace 3
• Wednesday ~ AM 30min Pace 1 & PM 30min @ Pace 1
• Thursday ~ AM 30min Pace 1 & PM 2 x 15min + 2 x 5min @ Pace 3
• Friday ~ AM 30min Pace 1
• Saturday ~ AM Core strength & Agility Work Shop PM 2x 20km
• Sunday ~ AM 30min Pace 1 PM 30min Pace 1

Goal for today;

• Monday ~ AM 70km @ Pace 1 with 3 egg omelet breakfast 30min prior to run and then water feed for the first two hours to access fat stores and then switch to sports drink for the last five hours, eating 1/2 landjager stick every two hours to maintain constant energy levels.

Training for the week of March 31st to April 7th

• Monday ~ 7hrs @ Pace 1
• Tuesday ~ AM 30min Pace 1 & PM 3 x 10min + 2 x 5min @ Pace 3
• Wednesday ~ AM 30min Pace 1 & PM Night Off
• Thursday ~ AM 30min Pace 1 PM Travel to Vancouver for meetings and visit with family
• Friday ~ AM 4 x 10min + 2 x 5min @ Pace 3 & PM 60min Pace 1 along the canals of Pit Meadows
• Saturday ~ AM 30min Pace 1 PM 60min Pace 1 in White Rock
• Sunday ~ AM 4 x 10min @ Pace 3 in Stanley Park
• Monday ~ AM 3.5hrs or 8 x 20min with 5min recovery @ Goal Ultra Pace on a treadmill at the Vancouver Airport as we missed our flight, truth be told we are still at the airport on standby. I had hoped to do the 3.5 hour run at home, but the best laid plans left us with a 5 hour wait in the Vancouver Airport, so we quickly headed to the Faimount Hotel at the airport as it has a spa with a treadmill and off I went.

This weeks goal was to run half the time of the goal race, so 3.5hrs at race pace but to do it in an interval format so not to punish the body too much. Last week I did goal time but not goal pace, so 7hrs but much slower.

Looking ahead, I look to do another 7hr run this coming weekend, my weekend being Sunday/Monday:-)

Oh my! ~ All things considered, that went well. Seven hours and 70km's later I have returned home from a long day on the roads. The idea being I wanted to run the same length of time as my goal time for my upcoming 100km race. This is a new training theory I have been developing, following the idea that one must train as specific as possible. Were not a 10km runner anymore tote, come to think of it, I don't think I ever ways:-)

Nutrition wise, the nutrition plan went quite well, great energy the entire way. This is also a new direction for my nutrition, and with a few bugs to work out, things are looking promising.

Training for the week of March 24th to 30th

• Monday ~ 90min Pace 1
• Tuesday ~ AM 30min Pace 1 & PM 3 x 10min + 2 x 5min @ Pace 3
• Wednesday ~ AM 30min Pace 1 & PM 60min @ Pace 1
• Thursday ~ AM 30min Pace 1 & PM 2 x 15min + 2 x 5min @ Pace 3
• Friday ~ AM 30min Pace 1
• Saturday ~ AM 1 x 20km @ Pace 2 or 4:10/km pace PM 4 x 5min @ Pace 3
  • I had hoped to do 30km, but unfortunately ran out of time, as the shop must open:-)
• Sunday ~ Training presentation in Calgary

Goal for Monday

• Monday ~ AM 70km @ Pace 1 with egg omelet breakfast 90min prior to run and then water feed for the first two hours to access fat stores and then switch to home made sports drink for the last five hours and then eating landjager stick every two hours to maintain constant energy levels. Evening meal, pre run was salmon and salad.
• We will see how it goes. Good thing the shop is closed on Mondays:-)

Training for the week of March 17th to 23rd

• Monday ~ 90min Pace 1
• Tuesday ~ AM 30min Pace 1 & PM 3 x 10min + 2 x 5min @ Pace 3
• Wednesday ~ AM 30min Pace 1 & PM 60min @ Pace 1
• Thursday ~ AM 30min Pace 1 & PM 4 x 5min @ Pace 3
• Friday ~ AM 60km Pace 1
• Saturday ~ AM 2 x 20min @ Pace 2
• Sunday ~ 60min Walk for recovery

Training Update ~ March 3rd to March 16th

Greetings, I have just returned from our vacation in Canmore where we spent our hours out running and skiing, reading and fine dining, fairly sweet, I must admit. I could do vacations full time, or as I like to call them "training camps". This vacation being no exception, there was some fairly solid training;

• Monday ~ 90min Pace 1
• Tuesday ~ AM 30min Pace 1 & PM 3 x 10min + 1 x 5min @ Pace 3
• Wednesday ~ AM 30min Pace 1 & PM 60min @ Pace 1
• Thursday ~ PM 2 x 15min + 1 x 5min @ Pace 3
• Friday ~ AM 60min @ Pace 1 PM 90min @ Pace 1
• Saturday ~ AM 30km @ Pace 2
• Sunday ~ AM 120min Pace 1
• Monday ~ Light strength + spa day at Banff Springs, fairly sweet!
• Tuesday ~ AM 60min Pace 1 & PM 3 x 10min + 2 x 5min @ Pace 3
• Wednesday ~ AM 60min Pace 1 & PM 60min @ Pace 1
• Thursday ~ AM 60min Pace 1 & PM 2 x 15min + 2 x 5min @ Pace 3
• Friday ~ AM 50km @ Pace 1
• Saturday ~ AM 2 x 20min @ Pace 2
• Sunday ~ 120min Pace 1

With several adjustments to my diet, I have been able to bring my weight down from 185lbs at this point last year to 165lbs with the goal of reaching sub 160lbs by end of April. With this reduction in weight I hope to see some improvements in running times. Adjustments include frequent small meals with a larger focus on protein and eliminating sugar in all forms. This sugar reduction includes sports drinks, gels and sports bars, using more natural sports nutrition options, thus eliminating the sugar wave, especially on long runs where you end up running from one gel to the next. Instead I have been using protein pre run, in the form of a two egg omelet and salomon to help access fat stores for energy.

Things at the shop are also looking very encouraging, with the ski shop having a wonderful year and now with spring upon us I am seeing many new faces in the shop looking for advice for their running goals. There certainly seems to be some momentum growing for the run shop and the summer looks to be a very exciting, pursuing some personal running goals, helping fellow runners with their goals and meeting new faces at the weekly group runs.

Another exciting aspect of the shop has been working with iHuman and KIMbia and this past year. With the various programs, clinics, races and side walk sales we have been able to raise almost $500 for each charity. Hopefully we can grow this for this coming year.

Have a great week!

One must focus ~ It has taken several years to get this project up and running, it is a great day to see this project start to unfold. With the project up and running I have decided to narrow my focus to the ultra for this year and put the marathon on the back burner, the calendar is full, but I may try to run Kelowna or Victoria in the fall, as preparation for the world 100km championships. We will see how the season unfolds.

Training for the week of February 25th to March 2nd

• Monday ~ 90min Pace 2
• Tuesday ~ AM 30min Pace 1 & PM 4 x 10min @ Pace 3
• Wednesday ~ AM 30min Pace 1 & PM 60min @ Pace 1
• Thursday ~ AM 30min Pace 1 & PM 3 x 15min @ Pace 3
• Friday ~ AM 60min @ Pace 1
• Saturday ~ AM 2 x 20min @ Pace 2
• Sunday ~ 120min Pace 2

Training for the week of February 18th to 24th

• Monday ~ 90min Pace 2
• Tuesday ~ AM 30min Pace 1 & PM 4 x 10min @ Pace 3
• Wednesday ~ AM 30min Pace 1 & PM 60min @ Pace 1
• Thursday ~ AM 30min Pace 1 & PM 3 x 15min @ Pace 3
• Friday ~ AM 60min @ Pace 1
• Saturday ~ AM 2 x 20min @ Pace 2
• Sunday ~ 120min Pace 2

Training for the week of February 11th to 17th

• Monday ~ 90min Pace 2
• Tuesday ~ AM 30min Pace 1 & PM 4 x 10min @ Pace 3
• Wednesday ~ AM 30min Pace 1 & PM 60min @ Pace 1
• Thursday ~ AM 30min Pace 1 & PM 3 x 15min @ Pace 3
• Friday ~ AM 60min @ Pace 1
• Saturday ~ AM 2 x 20min @ Pace 2
• Sunday ~ 120min Pace 2

Training for the week of February 4th to 10th

• Monday ~ 90min Pace 2
• Tuesday ~ AM 30min Pace 1 & PM 4 x 10min @ Pace 3
• Wednesday ~ AM 30min Pace 1 & PM 60min @ Pace 1
• Thursday ~ AM 30min Pace 1 & PM 3 x 15min @ Pace 3
• Friday ~ AM 60min @ Pace 1
• Saturday ~ AM 2 x 20min @ Pace 2
• Sunday ~ 120min Pace 2

Training for the week of January 28th to February 3rd

• Monday ~ 90min Pace 2
• Tuesday ~ AM 30min Pace 1 & PM 4 x 10min @ Pace 3
• Wednesday ~ AM 30min Pace 1 & PM 60min @ Pace 1
• Thursday ~ AM 30min Pace 1 & PM 3 x 15min @ Pace 3
• Friday ~ AM 60min @ Pace 1
• Saturday ~ AM 2 x 20min @ Pace 2
• Sunday ~ 120min Pace 2

Training for the week of January 21st to 27th

• Monday ~ AM 180min ski followed by a 120min run
• Tuesday ~ AM 30min Pace 1 & PM 4 x 10min @ Pace 3
• Wednesday ~ AM 30min Pace 1 & PM 60min @ Pace 1
• Thursday ~ AM 30min Pace 1 & PM 3 x 15min @ Pace 3
• Friday ~ AM 60min @ Pace 1
• Saturday ~ AM 2 x 20min @ Pace 2
• Sunday ~ AM Drove van though snow drift on route to Becky Scott Loppet and lost alternator belt and lost power, so spent a better part of the day being towed to Canadian Tire, being repaired and driving back and forth. Ended up completing a 90min run on the treadmill.

Jack's Training Principles

• true hard / easy training
  • I have experimented with a number of different set ups over my 25 years of training and have come to believe the adage, hard / easy is the best way to improve over the long term. In order for this to be successful the easy workouts need to be very easy, at a pace that creates very little stress on the body and on terrain that reduces impact forces. Currently I use my treadmill on the soft setting at an elevation of 4%,( my treadmill has a feature where by you can adjust the softness, and on the softest setting it feels like you are running though a soft bog)
  • On the hard days, as a distance runner I focus on goal marathon pace workouts with my 10min intervals slightly faster than my goal marathon pace, my 15min intervals at goal marathon pace and my 20min intervals slightly slower than my goal marathon pace.
• double workouts
  • As a distance athlete I also come to believe double workouts can be of great value, but again done at a very easy pace, placing very little stress on the body.For myself these workouts can range from 30mins to 90mins and vary depending on the quality of sleep, some mornings I opt for more sleep if it has been a restless sleep.
• sport specific intensity
  • I think it is important to focus on training at the pace you wish to race, as a distance athlete I believe you are better to train longer intervals at close to goal race pace rather than doing short intervals at 5 & 10km race pace. I have tried both systems and for myself the longer intervals seem to be providing the biggest gains.
• over distance training
  • As a distance athlete and a ultra runner the long workout has always been something of a mystery to me. There are many theories and I think they all have value but the following are examples of what I think will provide the best stimulus for improvement;
1. long speed workout followed by a long workout the next day
2. long workout followed by a speed workout after a short rest
3. 20km and 30km test runs at goal marathon race pace
4. long hike followed by a long speed session the next day
• whole food diet
  • There are as many ideas on nutrition as there on training. The trick is finding what works best for you. Currently I am finding the idea of a whole food diet seems to be providing the best balance for myself. I have tried many different approaches to my diet over the years and currently my approach is very simple and based on whole foods. Breakfast focuses on a smoothie, fruit, whole grain bread and pure juice, mid morning takes the form of a smoothie, fruit, juice, lunch looks like whole grain, veges, water mid day whole food bar and dinner focuses on salad with sprouts, avocado, tomato and other with hemp seed oil and then brown rice and fish with some chicken.