Flagstaff, Arizona

March 18, 2008

Altitude Update - Flagstaff, Arizona

Steve Osaduik is hunting down the Olympic standard, contesting the May 25th ING, National Capital Marathon in Ottawa, Ontario. This is absolutely his last chance to qualify for Beijing 2008.

Eric Kiauka has his sites on the steeple. Last week he ripped a personal best indoor 3000m in 8:05. He did this at the home of the Huskies at the University of Washington in Seattle. "25 hours straight through the night and we only stopped for gas," says Eric, describing his drive from Vancouver to Flagstaff with Osaduik.

What does a character runner do after pulling an all-nighter? Go for a 30 minute run immediately upon arrival!

Steve's well documented knee issue is nearly behind him and is getting better all the time. Watch for my upcoming editorial on the unique treatment Steve received that helped in his turn around. I ask Steve, "How are you adapting to elevation."

"If I stand up quickly I nearly pass out," he continues. "I have adjusted well. I am set now. Going down to 3500 and 4500 feet feels like running at sea level, and that is why we are up here. I ran a 10 miler today and my heart rate was at 120 for the whole run, lower than my runs back home, so it is safe to say that I have adjusted just fine."

Wildlife report

"I am out for a second run of 8 miles after my Friday workout in Camp Verde and 2.5 miles into it I am clicking off 6 minute pace on a recovery run, too fast! I try to slow down, but the pace stays high; the wind is blowing me all over the road. A Husky comes flying out of the bushes, he locks eyes with me. I have my headphones in. I hold out my hand to suggest he doesn't approach any closer. He side steps me, and continues across the highway and disappears into the bushes. Only in Flagstaff! I finished the 8 miles at a ridiculous pace, for a recovery run."

This tells us Steve is adjusting well; he didn't have his guard-Chihuahua, "El Sanchez" with him, where he uses him as cougar bait, while running on Vancouver Island.

"Saturday was a comfortable long run at 7000 feet, with some Flagstaff resident runners and a group from Indiana, Eric (Kiauka) and I settled for a 90 minute option. I hit my first marathon workout on Friday, down at Camp Verde, which is at 3500 feet. The workout required 4x 3 miles at marathon pace with 1000m jog at 5:35 per mile. A real Daniel's workout I was told (exercise physiologist, Dr. Jack Daniels).

I did 2 x 3 mi. and then 1 mile at a good clip. I felt very good and probably could have done one more 3 miler, but I didn't want to bite off more than I could chew in my first hard effort."

"When you get into a hole up here, it is tough to climb back out," added Steve.

I ask Eric, about his adjustment to altitude. "It's been a week and I'm starting to feel more and more comfortable. The legs are feeling really good so far. I feel the longer I've been up here, the easier the beginning of the runs have been. It's a bit weird, but most of the time you have to get used to the lack of O2 at the beginning, and then settle into your runs. You really notice a difference between Sedona and here. The 2000ft is very noticeable. I did a 600m workout on Sunday and averaged 1:36 with a strong wind at 3 degrees, but it was tough to find another gear. Hopefully that will change the longer I'm up here."

The Speed River boys

Reid Coolsaet and Eric Gillis with Speed River Racing Team are also in Flagstaff. Reid has a few personal bests, which one would think should give him a nod from Athletics Canada. Especially his 13:21, 5k in July 2007. Reid says, "Just got to Flagstaff the other day. For the first week, Eric Gillis and I are taking it easy and just getting used to altitude. Yesterday we did a run with Kiauka and Oz. There are so many runners here and it's easy to hook up with others for runs, it's a very welcoming running community. Last year I eased into the running and it worked, so I'll do that again. The one thing that I'm going to change this year is to not be as aggressive at the beginning of workouts."

Sounds like Eric and Reid are experiencing the same effect from altitude. "I didn't realize just how hard it was to recover between intervals and I learned the hard way. Basically my mile repeats would be 6 seconds slower, when normally I like them to be a second or two quicker from the first to the fifth."

All three commented on the snow and ice covering the roads and the vast difference in temperatures was mentioned, 2 degrees at 7000 ft and 22 degrees at 2500. Additionally, they have some adjustments to make to altitude however, are clearly not afraid to put in the work. There are some triathletes in Flagstaff too, led by the best of them, Simon Whitfield, from Victoria.

Here's to happy altitude training to all of them! And sure they put in great work, but Steve finished with this nugget, "...a nice easy run and we are heading out again this afternoon, then to the bar for St. Patty's Day."

Now you're talking!

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#1	Schester_x March 19, 2008 at 1:46pm Great to hear what these guys are up to! That's a tough session they've got Steve doing...he'll be really fit by Ottawa if he's getting through sessions like that at altitude! Looking forward to the next update... reply