john
reg: Aug '02
posts: 1951 |
05/20 09:56pm
title: Paul Chafe - May 09 - 15
| Paul, you think your speed is awful: I ran a friggin' 4:15 last weekend. 4:00 is good speed for a 10k guy. Are you coming to Montreal for the 5k on June 4th? I guess no reason to, as you already have standard. Did you know that you now also have standard for Nationals in the steeple (not just Canada Games). The Nationals standard is 9:28. So will you be going to Winnipeg to play horse? |
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trogdor
reg: May '05
posts: 933 |
05/20 10:01pm
title: Paul Chafe - May 09 - 15
Hey Paul,
You must have had a REALLY good person show you hurdle techinique for your steeple. That person deserves some credit considering how far you must have come. Just kidding. Congratulations on your success and yes, I am drunk while I'm writing this.
Your former hurdle coach
NM |
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justin
reg: Jul '03
posts: 1351 |
05/21 09:49am
title: Paul Chafe - May 09 - 15
| Thats sweet you get to race some Kenyans, try and talk to them after/before the race too, they know a ton. |
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john
reg: Aug '02
posts: 1951 |
05/21 01:48pm
title: Paul Chafe - May 09 - 15
| I don't know about 27:30. The course record is held by John Halvorson (not a Kenyan) and the time is 28:12. |
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pchafe
reg: Oct '03
posts: 247 |
05/23 10:38am
title: Paul Chafe - May 09 - 15
Hey guys, thanks for the comments. I was not aware that I had achieved steeple standard. . . Thanks for the info.
I'm going to try to get another entry before Ottawa!
Cheers,
paul |
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john
reg: Aug '02
posts: 1951 |
05/23 07:28pm
title: Paul Chafe - May 09 - 15
| Paul, I'm going to be in Ottawa to watch the races, so we'll have to hook up after your race...maybe do a long run Sunday morning, if you are up for it. |
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markryan
reg: Nov '04
posts: 82 |
05/23 11:34pm
title: Paul Chafe - Bio
Dear Paul,
Congrats on the recent success.
When looking at the National Capital 10,000m and the competition - It would likely do you well to remain in blissful ignorance of the opposition. That way you can run your own race and not be distracted by anyone's reputation. (talk is cheap)
At the end of the day - The only person you really need to satisfy is yourself - and that satisfaction will never come from beating another runner...or will it?
Look forward to racing with you this coming weekend - Best of luck in 2005.
Cheers
Robert Mark Ryan
ryanmarkroberts.com |
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john
reg: Aug '02
posts: 1951 |
05/24 09:56pm
title: Paul Chafe - May 16 - 22
| what were those quarters in? How much recovery? |
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pchafe
reg: Oct '03
posts: 247 |
05/25 09:58am
title: Paul Chafe - May 16 - 22
| The quaters were in an average of 63 low, with 2 mins rest. |
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john
reg: Aug '02
posts: 1951 |
05/26 04:51pm
title: Paul Chafe - May 16 - 22
| Nice. I'd like to see a little less recovery though. 12x400 with 1min rest is a benchmark workout, in my mind, but I can't argue with the speed man. Keep it up. |
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markryan
reg: Nov '04
posts: 82 |
05/29 05:11pm
title: Paul Chafe - Bio
Great Run this Weekend Paul!
I was with you for about 100m...hahaha
Keep up the great work and drop me a line if you are back in Ottawa anytime this summer.
Cheers
Robert Mark Ryan
ryanmarkroberts.com |
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john
reg: Aug '02
posts: 1951 |
06/02 08:57pm
title: Paul Chafe - May 23 - 29
| Paul, man, don't get too down about your race. It sounds like you had a big week prior and all things considered, you ran tough. Six months is a long time to get ready. You'll be ready. |
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pchafe
reg: Oct '03
posts: 247 |
06/03 07:24am
title: Paul Chafe - May 23 - 29
Thanks guys! Sorry I missed you on Saturday night! Good races all around.
Good luck in the 5km this weekend John. I'll be awaiting the results. |
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wow
reg: Mar '03
posts: 634 |
06/05 06:14pm
title: Paul Chafe - May 23 - 29
| has this post really gotten over 1000 views(showing 1023 as of now)? |
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adam
reg: Aug '02
posts: 1584 |
06/06 05:47pm
title: Paul Chafe - May 23 - 29
re: has this post really gotten over 1000 views(showing 1023 as of now)?
Yes |
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stoppre
reg: Jan '03
posts: 85 |
06/07 07:58pm
title: Paul Chafe - May 30 - June 05
| Keep the useful info coming along! It was great to read about the nutrition. |
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markryan
reg: Nov '04
posts: 82 |
06/07 08:46pm
title: Paul Chafe - Bio
Over 1000 views - Damn
Why do I even bother having a personal web site?
Oh ya - It's because I have a grandiose sense of self-importance, and I exaggerate my achievements and talents.
OR.
It might be that I expect to be recognized as superior without commensurate achievements.
I guess I should just try and get a diary on trackie like Chafe.
please adam - please!
Cheers
Robert Mark Ryan
ryanmarkroberts.com |
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john
reg: Aug '02
posts: 1951 |
06/07 09:48pm
title: Paul Chafe - May 30 - June 05
| Hey, I like soy milk. I know this is supposed to be all about Paul, but I'm amazed and impressed at Matt's recovery from the half. It took me a good two weeks to get back to normal after I ran one last year. I mean, I was bonking on my recovery runs home a good 10 days later. Impressive. I am kind of a longer recovery guy I guess, when I race hard. I think I'm recovered from Saturday by now though. Good point though, Paul, that recovery, diet, routine, is going to be different for everyone. We are all an experiment of one... |
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pchafe
reg: Oct '03
posts: 247 |
06/08 09:21am
title: Paul Chafe - May 30 - June 05
John,
Matt's recovery was very frustrating for me, as he ran 11.1km further then I did. I've never really experienced soreness after a 10km before, my guess is that it shows my training was a little off, while Matt was bang on!
As for recovery from a half, when I ran Vancouver 2 years ago I could barely walk for about 4 days after and didn't run for 8 or 9 days! |
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pq
reg: Jun '05
posts: 927 |
06/08 10:11am
title: Paul Chafe - May 30 - June 05
Paul,
rate of recovery can be affected by a tough course (downhills especially) which the Nordion 10k is not, but is can also be slowed by a positive split race time. If you charge hard from the gun and fight to the finish swimming in lactate, it'll take more time to get back to normal than if you run a negative split and finish stoned on endorphins. Do I recall that you set out at 30 minute pace? That could have something to do with it.
That's some good stuff about nutrition. Most people don't seem to recognize the importance of proper nutrition and refuelling. Also, I believe that more people than you might think are affected by fod sensitivities, and need to avoid certain food types (dairy, refined sugars, grains, nuts, alcohol, caffeine are common problems).
Good job in Ottawa. Your recent 5000 result would suggest you oughtta have a good chance to crack 31 on the track, provided your aerobic conditioning is as good as it could be, and you run a smart race. 5k time x 2 plus 60s is a reasonable predictor for someone who has maximized their aerobic fitness. |
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ac/xc
reg: May '05
posts: 19 |
06/14 02:48pm
title: Paul Chafe - May 30 - June 05
I should have heeded this diet advice long ago. I got a stress fracture on my left leg in March then within a week and a half of returning to running got a stress fracture on my other leg. I'll put most of the blame on training stupidly and coming back too early but I know I was also not getting enough calcium which may have prevented this.
Being injured this long blows! Everyone else is getting fitter and fitter while I'm getting fatter and fatter. Hopefully I can still be in shape for the cross-country season but goals I had before getting injured seem out of reach now. |
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john
reg: Aug '02
posts: 1951 |
06/15 10:35pm
title: Paul Chafe - June 06 - 12
| acxc--don't get down on yourself. Worry about what you can control. Use your frustration to focus on the kind of training you can do with a stress fracture. You can probably do ab work, you can probably run in the pool (some people find this boring, but you'd be amazed at the shape you'll be in when you get out), you might be able to bike, I'm not sure, I guess it depends on the nature of your injury. Otherwise, think of it as rest time. Other people are training and getting faster, but think of how motivated you will be when you get back to running hard. Be smart about coming back though...I guess you've already learned that lesson, though. |
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ac/xc
reg: May '05
posts: 19 |
06/16 10:17am
title: Paul Chafe - June 06 - 12
Thanks John.
I've been doing circuit and lower leg exercises every day and now that I'm not running I'm actually putting on some muscle for the first time in my life (gasp). I've been trying to do some biking but I keep getting flat tires which I put off fixing for a while.
The thing that I find the most frustrating about injuries isn't being out, it's not knowing when you'll be able to start training again. That and the fact that I had really high expectations for cross country before I ended up missing four months of training.
I hope your training's coming along nicely. Hopefully in the next couple of weeks I'll be feeling the pain of a tough workout rather than the pain in my shin. |
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dijerydoo
reg: Dec '02
posts: 1544 |
06/23 04:46am
title: Paul Chafe - June 13 - 19
Very unlikely splits:
1km in 2:55, 2km in *6:52*, 3km in 8:48 |
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john
reg: Aug '02
posts: 1951 |
06/23 07:38am
title: Paul Chafe - June 13 - 19
If we excuse the typo, those are pretty decent splits. 2:55, 2:57, 2:56. Presumably the last two were also in about 2:56.
What were the other times? (Shef and Kitz) That's awesome, Paul. I've bailed on any idea of going to Nationals, but I've still got two races left: a 3k on Wednesday in Ottawa and a 5k at provincials in Montreal, July 15th.
I like this journal because you are honest and raw, but, man, your self-effacing tone is not supported by your times. You are running very well. Sheffield might have the upper hand in a 10k now, but when it comes to cross, you are going to be used to the pain of a 5k, which is very similar to cross, I think, more so than a road 10k--as in it just hurts from the get go. I'm looking forward to hearing about the NS 10k trials, that's for sure. |
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pchafe
reg: Oct '03
posts: 247 |
06/23 10:08am
title: Paul Chafe - June 13 - 19
Oops, ya, the splits were 2:55, 5:52, 8:48. Sorry for the typo. Sheffield ran 14:47, Kitz 15:19.
Too bad I won't see you at nationals John! I've yet to decide whether to run both seeple and 5000m, but it is a long way to go for only one race! My fear is that I won't be in top form in both races and one will suffer.
NS 10km trials are this weekend (Sunday at 7pm). I'm looking to PB, as I've never raced a 10km on the track before! |
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stoppre
reg: Jan '03
posts: 85 |
06/26 07:03pm
title: Paul Chafe - June 13 - 19
| I got some questions and this seems like the place i might get them...What does alcohol do to you..like how much does it hurt you if you drink every once in awhile, where is the cut off point where it will start to affect you as a runner. And another one would be coffee before racing?? maybe you could talk about that stuff or jsut throw it in and let me know. thanks |
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pq
reg: Jun '05
posts: 927 |
06/29 05:16am
title: Paul Chafe - June 20 - 26
You're really gonna race three times in three days? I predict you'll be pretty flat for the 1500 on Sunday after a couple of tough distance events the two days prior.
Mind you, you're still young, so maybe you'll bounce back quick. Have a great weekend, but save something for the important races, eh?
You need to find a good quality track 10,000 sometime to have another go at that 31 minute mark - one like the Canadian champs a couple of weeks ago with plenty of people running your pace or faster (and better racing weather, too). It's tough running that many laps at a hard effort, but easier when you're in constant contact with someone to chase or someone chasing you.
Remember, 25 laps on the track builds character. It's GOOD for you... :-) |
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pchafe
reg: Oct '03
posts: 247 |
06/30 09:31am
title: Paul Chafe - June 20 - 26
Pete, Ya I'm gonna go for the 3 races. The steeple can be a joke as there are only 2 of us in the race (so we both make the CG team!) And I've got a back up in the 10km. I just want to race the 1500m because it will be a great race (even without all the best athletes!)
I don't think I'll be doing another 10km on the track for a while. It was too hot and too boring!
Stop pre: Even Moderate Alcohol Use Can Have An Impact On Athletic Performance. Current research indicates that the impact of even moderate alcohol use on athletic performance is much more significant than was originally known. Even moderate use (2-3 drinks) results in:
A loss of motor coordination for up to 12 to 18 hours after drinking
Depleted aerobic capacity and negative impact on endurance for up to 48 hours after the last drink has been consumed
Other effects of alcohol use which last for hours after the blood alcohol concentration has returned to zero include:
Impaired reaction time
Impaired balance and eye-hand coordination
Impaired fine motor and gross motor coordination
Decrease in strength
Increased fatigue - fatigue coming on more quickly
Difficulty in the body regulating its temperature resulting in an increased risk of heat prostration
Dehydration
Alcohol consumption has a significant impact on how the liver functions. The liver is the primary organ which metabolizes alcohol so that alcohol is broken down and eliminated from the body. The liver responds to alcohol as a toxin and when a toxin is present in the body, the liver temporarily "suspends" its other functions in order to rid the body of a toxic substance. One of the normal functions the liver suspends in order to process the alcohol is one of the liver's primary functions - the maintaining of adequate blood levels of glycogen. Glycogen is the basic fuel for the body and brain. When the liver suspends its function of producing adequate glycogen, the results are impaired cognitive function and rapid onset of muscle fatigue during strenuous exercise. Both of these result in impaired athletic performance. A secondary effect of an inadequate glycogen supply is that muscle tissue may lack the energy supply necessary for cell repair following strenuous exercise.
Alcohol's impact on the cardio-vascular system can be significant. Alcohol ingestion tends to raise blood pressure. A rise in blood pressure can result in the heart having to pump harder in order to move the blood in the body.
Alcohol use can cause abnormal heart rhythms in athletes. In some people even as little as 3 ounces of alcohol can cause a form of abnormal heart beat called ventricular tachycardia. Alcohol also increases the synthesis of cholesterol, which increases the risks of coronary heart disease.
Chronic alcohol abuse causes progressive weakening of the muscles, both cardiac and skeletal muscles.
Sleep patterns are affected by even moderate alcohol intake. As little as one ounce of alcohol consumed before going to bed can suppress deep sleep, cause fragmented sleep and thus interfere with truly restful and restorative sleep. Another issue associated with alcohol use involves alcohol's tendency to slowly deplete vitamins already in the body and to interfere with the absorption and storage of new nutrients. Even one or two drinks per day can cut supplies of vitamins to below normal levels. Alcohol burns up supplies of B complex vitamins which regulate important enzyme and metabolic functions. The heart, liver, thyroid, and kidneys are affected by Vitamin B deficiencies. Vitamin A deficiency reduces the body's resistance to disease. Alcohol also can affect the levels of Vitamin C in the body which can contribute to anemia, reduced resistance to disease and over stimulation of the adrenal gland.
In addition, after alcohol is ingested the body excretes calcium at twice the normal rate. Calcium is necessary for strong bones and to heal fractures. In regard to high levels of intoxication, the brain is affected in such a way that a person's cognitive processes remain impaired for up to 72 hours after alcohol has left the blood stream. So, if you party hard on a Saturday night, cognitively, you aren't back to normal until Tuesday.
It is important to remember that research indicates that for college students, the drinking patterns you establish during college will continue for 50% of you up to and beyond age 30 years old. In addition, one out of every 10 drinkers will develop the disease of alcoholism. If untreated, alcoholism is fatal. |
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pq
reg: Jun '05
posts: 927 |
06/30 07:35pm
title: Paul Chafe - June 20 - 26
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pq
reg: Jun '05
posts: 927 |
06/30 07:42pm
title: Paul Chafe - June 20 - 26
Sorry for the blank post. Musta misfired.
There's another issue that may be affected by alcohol or excessive sugar intake.
Many people have an overabundance of a specific type of bacteria - candida albans - in their gut. This is a normal bacteria that everyone has, but when it becomes too populous in your system, it can cause flu-like symptoms (among many other things - thrush, yeast infections for the ladies, athletes' foot as examples). It can get out of whack from frequent use of antibiotics when young, or from a poor diet that includes a lot of candida-friendly foods.
Candida loves sugar and alcohol, as well as other "yeasty" foods like nuts, mushrooms and some other things.
If you often get congestion or other allergy-like symptoms, it is possible that there is a food intolerance at the root of the problem. Avoidance of troublesome food types (which may include alcohol) can help alleviate the problem.
There are a couple of foods that candida can't stand, which act as natural antibiotics to get the candida in check. Raw garlic (finely chopped) or coconut (dried, shredded, unsweetened) work well for many people. |
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john
reg: Aug '02
posts: 1951 |
06/30 09:48pm
title: Paul Chafe - June 20 - 26
All that scientific stuff is very interesting.
Paul, I don't know how you can say a 31:45 10k was the worst of your life. I mean, it's all relative, sure, but from your description, it sounds like you had a small lapse, and then another which caused you to mail in the last 2k. Maybe not a great mental effort, but surely good for something, as Peter says: character. |
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stoppre
reg: Jan '03
posts: 85 |
07/01 12:35am
title: Paul Chafe - June 20 - 26
| Thanks Paul for the info. Getting at another thing, you gotta live your life too, right? I mean don't you go out for a bunch of beers after a meet or anything to celebrate or do you go home and just get prepared for the next thing? Like tell me it's ok to go out and have fun with your buddies and get a good snap on every once and awhile. |
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john
reg: Aug '02
posts: 1951 |
07/04 10:13pm
title: Paul Chafe - June 20 - 26
| Balance is good, but you have to have a smart balance, and know what is best for you. It is very common to go and have a few (or more than a few) after a race, but the science on recovery really says that's a bad idea. For your body, having 4-6 drinks is the equivalent of doing a hard workout (can't cite a source, just remember it from the UNB weight room wall). So think of it as doing a race, then staying up all night doing a hard workout. Is that the best thing for your training? Even if you sleep all day the next day, your body is going to be behind in terms of recovery. Not to say we haven't all done it, but it is something to think about. |
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john
reg: Aug '02
posts: 1951 |
07/07 10:44am
title: Paul Chafe - June 27 - July 03
| Paul, that is an amazing weekend. To post solid times like those on three consecutive days, plus that 10k earlier in the week is a testament to your strength. If you are well rested for nationals you should run a really good race. Are you only going to do the steeple, or will you run 5k as well? |
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pchafe
reg: Oct '03
posts: 247 |
07/07 11:31am
title: Paul Chafe - June 27 - July 03
John, I will only be racing the 3000m steeple. I had qualified in the 5km too, but I want to have a solid steeple. After all it'll be my first race with competition at the distance!
I want to know how people can afford to do big meets, where does the money come from? |
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gabe
reg: Jan '03
posts: 1612 |
07/08 10:17am
title: Paul Chafe - June 27 - July 03
| if drinkign is soo bad for you explain willy best |
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gtown
reg: Feb '04
posts: 186 |
07/15 12:03pm
title: Paul Chafe - July 04 - 14
Paul, with regards to the attainment of money for the bigger meets, I've come to understand that it's all about the support network.
Speaking from my own team's perspective, Speed River sends its athletes to these meets using carding money, appearance fees (for our extremely elite runners), money from fundraising (we organize a race series, have a golf tournament, and run a manure company - Speedy Manure), money from AC as Guelph is a national endurance centre, and I'm not sure but I believe we also get money from the Guelph Athletics Society.
As well, many of our athletes are sponsored (I think we got about 4-5 of them) off-setting the costs a fair bit. We also have quite the large sum of money coming in from team membership fees. |
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pq
reg: Jun '05
posts: 927 |
07/17 10:39pm
title: Paul Chafe - July 04 - 14
Paul,
I hope the meet went well.
The year my son was born (1991), we lived in Winnipeg. That year they had record counts in their mosquito traps. If they expected 40, they got like 10,000, no sh**. If I ran (sprinted) to my car (10 feet from the back door of the house), at least 10 mosquitoes would get in with me for the ride. It was freakin' awful...
So I can understand.
Good luck! |
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wow
reg: Mar '03
posts: 634 |
07/21 04:20pm
title: Paul Chafe - July 15 - 20
i find this interesting, because at some time we all have entered a similar situation...where we have trained our bodies beyond belief and have seen drastic improvments, getting quicker, stronger, and reaching new heights....it all becomes about accomplishing unknown territory for pb's.....then comes the big race, and physically we are prepared, we are ready and we want it...then for some reason things don
t go as planned. but seriously I think you are a great runner, and with your pb's you shouldn't let this race get you down, even though you may be extremely disappointed. sometimes it just makes you even more hungry..........i hope you do well in canada games. we will all be routing for you. nb, ns, and all the maritimes. just try to get the focus back, and stay sharp. |
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pq
reg: Jun '05
posts: 927 |
07/22 07:10am
title: Paul Chafe - July 15 - 20
Hey Paul,
any chance we can get an indication of what your workouts consist of in your next couple of updates?
You've got a busy track season this summer with a lot of important meets. You gonna get a chance to get back to basics and focus on strictly aerobic conditioning before XC season, or is all the money on summer track?
For what it's worth (IMHO), three (or more) hard sessions in a week may be too much, particularly if you're looking to stay in peak racing shape for a long time. Do you ever taper the week before important races, and/or skip the first workout in the week following a race? |
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wow
reg: Mar '03
posts: 634 |
07/22 07:23am
title: Paul Chafe - July 15 - 20
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pchafe
reg: Oct '03
posts: 247 |
07/22 08:49am
title: Paul Chafe - July 15 - 20
Pete,
I try to keep the workouts pretty ambiguous, as getting into details makes poor reading. An example of some of the workouts done earlier would be something like 30 x 400m at 70 seconds, with 30 seconds rest. Or 3 x 2 miles at Aerobic threashold with as much as 2 minutes rest!
I do taper, but I find that I don\'t perform as well if I do. It seems that my best races come from average training weeks with no special (different or lighter) workouts beforehand. Some people race well off a taper, others don\'t. . .
I am certainly more focused now heading into Canada Games, I look at it as having my bad race out of the way now. The 3km this weekend will tell me if I\'m on the right track or not. And it shoud be a good race with myself, Sheffield, Kitz and Jake Gallagher all looking for a quick race. Hopefully we can all squeeze under 8:30, because if we don\'t there will be quite a few people just a few seconds back (Mihira, Mumbles, John Tramble, Robert Winslow) who could easily step in and steal the show!
Paul |
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pq
reg: Jun '05
posts: 927 |
07/22 09:05am
title: Paul Chafe - July 15 - 20
That should be a real good race. I'm sure you'll do well. Good luck to them other fellas, too!
Are you getting workouts assigned by a coach during the summer, or sorta making it up as you go along? Do you do longer intervals, like sets of 1200s, miles, 2000s etc? I know you've been race sharp for quite a long while now - was there an aerobic base period back in the winter/spring before the racing started to get intense?
If you don't want me to pry, just say so. You've had some pretty good success this year, though, so I'd be interested to know a little more of the "boring" details. |
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john
reg: Aug '02
posts: 1951 |
07/23 02:38pm
title: Paul Chafe - July 15 - 20
| yeah Paul I don't think the readers of this feature would be bored by workout details. In any case, you have to figure out what works for you. I also find that a big taper usually leaves me flat. Are you planning to take some time off after Canada Games? You are bucking a trend as I think you are one of the few out there to have solid cross, indoor and outdoor seasons. It is hard to maintain quality in workouts and races over such a long time. At some point you are going to have to get some rest. |
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pchafe
reg: Oct '03
posts: 247 |
07/25 08:35am
title: Paul Chafe - July 04 - 14
| John, I\'m going to take a down week for sure. After such a long time, I need a little break! |
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john
reg: Aug '02
posts: 1951 |
07/26 08:45pm
title: Paul Chafe - July 21 - 26
| I love the look on Mihira's face in that picture. Way to go! |
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wow
reg: Mar '03
posts: 634 |
07/28 02:10pm
title: Paul Chafe - July 21 - 26
| are those hairy legs i see? ha ha...must be saving the shaving for the fall...or later in the summer |
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pq
reg: Jun '05
posts: 927 |
08/10 01:26pm
title: Paul Chafe - July 27 - 31
Paul wrote:
"Most people won't work out the day before a big race (especially if it's a race for money!). I'm not most people.
.....
Sunday. Bridge Mile. I knew when I woke up that I was in for a rough one. My legs were tired and very heavy. "
Paul, you might look at this particular experience as a mistake to learn from. There is a very direct link between the Saturday workout and the heaviness in your legs on race day.
A long session at aerobic threshold burns most or all of the glycogen stored in your legs, and it will take 2 or 3 days to replenish through rest (meaning no hard sessions) plus good refuelling.
Your legs need full stores of glycogen available for a race.
No glycogen in leg muscles = poor race performance. |
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