Today my motivation was waning and I didn’t feel like going to Grouse Mountain, but I did. I ascended the Grouse Grind for the 90th time in my life (that is with the Grind Timer, which makes it more official). Now, the official count down from 10 begins on my quest to reach 100 by the end of the season to honour a client who passed away this year. This is a big audacious goal because the most I completed in one season was 35 (last year) and when I reach 100 it will be 49 climbs for the 2011 season.
The weather forecast for today was 90% chance of rain and sure enough, someone had posted on Facebook that it was like a monsoon in North Vancouver. I decided to get going anyways, because that is what Barb would do and because I always know that I enjoy myself once I am moving along the trail. Finishing one climb today is alson what was needed to stay on track.
My routine is to first release my hip and lower-back muscles, especially around the pelvis with a little trigger point therapy then had some myofascial release with a foam roller called the Grid, next are few upper and lower body fascial stretches to make sure that my body feels loose and ready to roll. If I don’t do this I will inevitably find that my lower-back fatigues around the 3/4 mark.
Missing the Seabus on a holiday is always annoying, because you have to wait for another thirty minutes. Finally arriving at the mountain around 10:00 AM, I noticed that I left my timer and pass at home – was today meant to be? Part of being an entrepreneur is being able to problem solve on the fly and sometimes make quick decisions. Guest services are great, they have all my information and they are able print a downloading ticket and manual input our Grind times. People forget to bring their gym pass every day at Steve Nash Fitness World.
After setting my watch for 10:30 intervals, a 42 min finish time I pressed the start button to begin my ascent. The time it takes to get from the start to the big warning is usually where I assess how my body is going to perform on that day – 3:00 minutes. Not to slow, but not super-fast. During the first quarter I felt like my legs were feeling loose and turning over quite well. That quarter flew by in 9:20 minutes, my quickest is 8:16 – today wasn’t fast, but it was still well under my daily goal.
My mind started to figure out how much extra time I had due to the first quarter cushion so, I begun to speed-up. The second quarter mark approached in a blistering time of 9:37 (best of 9:36). Alright, “Could I finish in less than 40 min today?” Pacing on this gruelling climb is very important. My hips, legs and lower-back were feeling great, I knew I could go a little faster. I learned the lesson of going off pace during Seak the Peak Relay ’11 in July when I had to slow down because of calf-cramping, which meant I nearly missed my sub 2 hour finish time.
“Keep a steady pace,” I repeated to myself.
To go faster the trick is to turn-over the legs more quickly, by taking advantage of the terrain by changing your tactics. One example is to sprint wider flatter sections. I knew I was on track for a faster time when finished by the 3/4 in 9:38. Now could I push even more get another season’s best on the last quarter? Only time would tell. Feeling charged-up I knew I had a little bit of extra energy, the faster I went the less time there was left to the finish line.
It took a lot of will power not too look at my watch. Technology is great, however there is tremendous power in also learning to run by feel. There is last set of stairs, where you either go left and it is longer and not as steep or you go steep and more intensely up. I chose right. The rest of the climb is scrambling over rocks – which is the most fun part of the Grind for me because I know I am almost finished and I can leap from rock to rock, even using my hands sometimes.
Since the last interval of 10:30 min had not gone off, I knew I was really close to finishing in less than 40 minutes. Sprinting up the last part of the gravel to the timer, I tapped the timer and pressed the lap button. The last lap is a cool-down; it is a measure of my recovery which can be 1-2 minutes. The point is to see how long it takes my heart rate to drop below 120 bpm.
Stunned I read my elapsed time of 39:07!
Follow heart beat by heart beat at TrainingPeaks.com- click here or my 2010 Personal Best
The last quarter was nearly 30s faster than my previous time. My official published time starts at 12 am because it was manually entered and is just shy of my season’s best.
This was an outstanding time for my 90th climb. Keeping reading as I go for 100 by the end of October. The Grind closes when the snow hits the ground and it becomes unsafe.
The lesson today is that you can gather all the data you want, but the decision is really completed with instinct and feeling. Some days are break through days while other are steady as you go. Either way keep putting one foot in front of the other and keep climbing.
- 2011 BMO Grouse Mountain Run
- Paying Tribute to a Client Who Loved the Grind