Well today was the final really long run before the race... and it also marked the end of a really long running week! This week we upped our steady run to 10 km, increased our speed work, and tackled the 32 km. In the last few weeks, I've gained a deeper appreciation for what my body allows me to throw at it and a huge sense of support from the two ladies that pull me through the runs!
Yes, I am pleasantly surprised to say this - Thank you Petra and Helen. At the beginning of the training one the first long run I did with these two, I thought I'd never stick with them and actually, I'm not sure I really enjoyed running with them. But in the past few long runs, I have really noticed how much of a difference these two make! Whether it be their constant chatter and light hearted conversations (minus the teasing!), or the reassuring you can do it, they both are great at chimming in, or the pattern the three of us have developed over the last 14 weeks that allows us to easily stop for a bathroom break or a little swear session at the top of the hill! I really don't think I would have come this far with anyone else.
On Saturday I met up with Roberta for tea and had forgotten how sunny and friendly she is and how much I missed running with her. Truthfully, I think she'd fit very well into this little three-some I have found myself in. I did tell her how much I credited to these other two ladies and I do really hope in the future she will be able to meet them and experience the Helen Petra combo in such a positive way as I have. I honestly, can't say thank-you to these two enough. I've had some horrible sundays where without them I would have stopped and walked to taken a short cut - but these two won't let me.
With only two more long runs left in training, I'm excited for the race but sad to see my sunday mornings with these ladies come to an end. I will miss Helen's stories about the differences between the UK and Canada, or the silly stories about her children and their adventures. I will miss Petra telling me my legs are stronger than I think and I can go faster, or swearing up the hills, or even telling me how to beat people in the last 500 m of a race! LOL... so, anyone running out there, please take a moment to look at your running buddies and tell them thank you. I'm pretty sure running buddies are some of the best people a person can know and have in their life. They are the people that don't let you quit, the people that know exactly what you are going through, and the people that even though you are having a bad day are not going to ditch you to run faster or with someone more peppy. Thanks ladies! You truly are my inspiration and my motivation on Sundays!
That said, the 32 km today was incredible! Possibly the best run I've ever had! We started off strong at 6:45 min/km... by 12 km we were holding a steady 6:15 min/km pace (minus going up hill) and the last 4 km, Petra and I managed to bust out a whopping 5:38 min/km! So that's right, today I finished 32 km in 3 hours and 37 mins, nearly 10 mins faster than my previous 32 time. I also wasn't swearing and wanting to crawl into a hole and die! I was smiling and so unbelieveable happy at my accomplishments and looking forward to race day. Yes, now several hours later my muscles hurt, I've done a bit of icing and will put myself into a cold bath and will roll out more. But I did it... and I can do the 42.2 km... I can and I will! And all my successes one race day will come from all the people I have received support from including Petra and Helen!
Some of the runners! Fall 2011
Sunday, September 16, 2012
Tuesday, August 28, 2012
It has been a little while and a ton of miles
I realized on the very long run this past weekend, that I haven't updated the blog in awhile... well, we've got a little over one month until race day - holy what happened to the summer! The past three weeks have been a lot of running... 30.5 km, 29 km, and 32.5 km. Yikes!
This past weekend was probably my most successful training run yet - the all mighty 32 km challenge! I started the run off telling myself to just breathe through it - I have discovered that if you think about the distance too much, well you do feel every kilometre as it passes by. So okay, away we go... no thinking... just woke up, geared up, fueled up, take a deep breathe and away we go! This Sunday had to be one of the most beautiful Sunday runs in awhile. The temperature at the start was a very pleasing 9 or 10 C... it was sunny, blue skies, and (as some might say, sadly), you could almost smell the fall (yikes!). I do love running in the fall though... everything seems clearer and crisp... plus the smell is great!
But I took off with two running partners that are great people, however a little stronger than I - Petra and Matt... luckily for me, they are two great people to run with, because they both appreciate a nice long slow warm up, an easy comfortable middle of the distance pace they are booth patient when it comes to bathroom breaks, and have enough humour to tease me about my obessive need to say hi to everyone we pass. In addition to that, Petra has already run many fulls and so in the time of need her strength in experience was the comforting voice when I wasn't sure my legs would go on. Matt is more the strong silent type - although definitely someone who has a good sense of humour and will put up with two ladies yammering on about everything and nothing to pass the time by.
All of Muray's (you may remember him as the man with running-god legs) routes are very centrally located... while they have become a little boring (Mill Creek ravine now passes by quickly, as does the run behind EPCOR...) - river valley road and hawrelek park are quickly becoming my least favourite areas of the run! But at least there are some strategically place water fountains (for quickly running through and soaking oneself) and loads of potential pit stops!
So back to the run. I think my nutrition was fairly spot on (although I spent what felt like almost every walk break eating - I guess there's nothing too wrong with that)... somehow, we managed to finish the last 5 or 8 km at a 6:15 min/km pace - WOW! I think a lot of it had to do with Petra and her chatter that kept us distracted... or maybe it was the insanely loud groans and moans at the start of each run, or the chanting "Yes, we can" down 87 Avenue... anyway, we accomplished our goal of 32 km in under 4 hours! Ha! Actuallyl in 3 hours and 46 mins... I hope I feel that strong during the race.
As I roll into the last month of training... the focus will still be on consistency and nutrition, but also to enjoy I guess.. and keep that stretching going! In additiona to being so amazed that I completed the distance (I think I told everyone that would listen on Monday morning - sorry!), I am somehow able to get out of bed on Monday morning without pain or stiffness... double WOW! I guess it all is coming together - VICTORIA HERE I COME!
This past weekend was probably my most successful training run yet - the all mighty 32 km challenge! I started the run off telling myself to just breathe through it - I have discovered that if you think about the distance too much, well you do feel every kilometre as it passes by. So okay, away we go... no thinking... just woke up, geared up, fueled up, take a deep breathe and away we go! This Sunday had to be one of the most beautiful Sunday runs in awhile. The temperature at the start was a very pleasing 9 or 10 C... it was sunny, blue skies, and (as some might say, sadly), you could almost smell the fall (yikes!). I do love running in the fall though... everything seems clearer and crisp... plus the smell is great!
But I took off with two running partners that are great people, however a little stronger than I - Petra and Matt... luckily for me, they are two great people to run with, because they both appreciate a nice long slow warm up, an easy comfortable middle of the distance pace they are booth patient when it comes to bathroom breaks, and have enough humour to tease me about my obessive need to say hi to everyone we pass. In addition to that, Petra has already run many fulls and so in the time of need her strength in experience was the comforting voice when I wasn't sure my legs would go on. Matt is more the strong silent type - although definitely someone who has a good sense of humour and will put up with two ladies yammering on about everything and nothing to pass the time by.
All of Muray's (you may remember him as the man with running-god legs) routes are very centrally located... while they have become a little boring (Mill Creek ravine now passes by quickly, as does the run behind EPCOR...) - river valley road and hawrelek park are quickly becoming my least favourite areas of the run! But at least there are some strategically place water fountains (for quickly running through and soaking oneself) and loads of potential pit stops!
So back to the run. I think my nutrition was fairly spot on (although I spent what felt like almost every walk break eating - I guess there's nothing too wrong with that)... somehow, we managed to finish the last 5 or 8 km at a 6:15 min/km pace - WOW! I think a lot of it had to do with Petra and her chatter that kept us distracted... or maybe it was the insanely loud groans and moans at the start of each run, or the chanting "Yes, we can" down 87 Avenue... anyway, we accomplished our goal of 32 km in under 4 hours! Ha! Actuallyl in 3 hours and 46 mins... I hope I feel that strong during the race.
As I roll into the last month of training... the focus will still be on consistency and nutrition, but also to enjoy I guess.. and keep that stretching going! In additiona to being so amazed that I completed the distance (I think I told everyone that would listen on Monday morning - sorry!), I am somehow able to get out of bed on Monday morning without pain or stiffness... double WOW! I guess it all is coming together - VICTORIA HERE I COME!
Monday, July 23, 2012
23 km... Me, myself, and I
Well... another running week down, one more week closer to the goal. Woa, its coming quickly! This wee wasn't as easy as the last. My steady run on Wednesday felt like a ton of bricks. I started too quickly or was following someone who was too fast, plus it was really warm and humid - breathing was a challenge for me. Wednesday was also 20 mins challenge... so I got a fancy new blue hat (its actually not a bad hat) and a coupon! So yeah, it was the usual route on Wednesday down Saskatchewan drive, down Emily across to Hawrelek park, one loop around, up Groat Road, across the traffice cirle to 87 Ave, left on 120 Street, take that all the way back to Saskatchewan Drive and then back to the RR... I ran with Petra... again too quickly off the top, but she is a sweetheart - she definitely waited for me and slowed down with me in the last 2 km... she also talked me through the last 1 km. That's what its all about! Group support!
Thursday was the first hill night... on the "Murph" as Murray called it... I think I have other choice words for that hill... but the "Murph" works kind of well... I have done a hill training with several different people, leading it many different ways. I'm sure all the ways I've done it before were great, but I really liked what Murray said... we are going to start at the top, its going to be hard, but you don't have to run your usual speed on the hill... its a hill, slow down (again, smart man!)... so we took it out nice and easy to the top of the "Murph", I especially enjoyed that about 500 m from the hill, Murray started chanting EMIL-Y, EMIL-Y.... I think he was trying to get us physched up, but I thought it was harlious! Anyway,weherer everyone survived the first hill training night... 4 hill repeats. Done. Next week we do five... and so on and so on until we do 10... when you think about it that way... that's not many weeks of hills and apparently they are supposed to get easier! We'll see!
Also at the end of the Thursday night run, I decided I would give Murray's suggestion of compression socks and mesh shoes a shot. So I bought a new pair of compression socks... they are bright pink!
So that brings us to Sunday's run. This July Chris and I are attending weddings every Saturday evening for the month of the July. This weekend's wedding was in Calgary - it was a beautiful wedding. As a result of its location, I had a choice in how to complete this long run in Calgary or alone in Edmonton... so this morning Chris and I decided to drive back to Edmonton early and I'd run when we got home. I've never run 23 km before, but the route Murray picked for the group was easy and straight forward (it was very similar to last week with an added loop). So, alone I was... packed up with 2 L of water, 0.5 L of gatorade, two gels, several fig newtons and we can't forget my new bright pink compression socks. Anyway... I'd have to say it went fairly well. It did take me a long long time to warm up (the three hour car ride before hand probably didn't help) and I think its time for a massage. ButI finally got there about 45 mins in. It is Sunday and warm today. I'm also not used to running at 1 pm in the afternoon. There are tons and tons of people out and about. Cars on the roads - this is probably why I enjoy the general quiet of the Sunday morning runs... But, sometimes it got to do what you got to do!
I made it across 102 Ave, through the ritz neighbourhood to 142 Street and down MacKinnon Ravine until the heat really started to get to me (only 6 km in!)... also running in the afternoon provides hardly any shade! Boo! But I was feeling good and starting to hit my stride. Plus in my head, I had subdivided the run into four main segments. So, I got to Hawrelek - segment 1 done. Hawrelek was swamped with people! And a guy with ice cream, selling it... It totally felt like he followed me around the park, at one point I seriously considered creating a distraction and stealing some of his ice cold water (as he was trying to sell it to people in the park). But I kept on, got myself up Groat Road hill (didn't even stop- I was very proud and headed down 87 Ave (segment 2 down)... at this point I was feeling really great about myself. The problem with runnign alone, is there is no one to share these distance achievements with - so I may have high fived myself (I'm pretty sure no one saw... except all those cars at the intersection of 109 Street and Saskatchewan Drive (I'm sure no one was watching the sweaty girl anyways). I also noted at this time I was a little over way half done!
I head east on Saskatchewan Drive to the old timers cabin and headed into the trail... I thought I'd find some coolness in the shade - a little wrong about that one... the sun was still reaching me. I think at this point I was at about 17 km, I was starting to feel really tired and really missing having someone there to help keep me moving! But through a little self talk and an extra couple of minutes of walk breaks (yes, I took a few extra minutes), I kept at it and crossed the low level bridge over to the north side of the river and back towards home! Yes!
That section between the low level bridge and EPCOR wasn't too horrible... although I was really starting to wonder why more people in Edmonton don't water their lawns on Sunday afternoons with sprinklers, or why that new play ground wasn't equipped with a splash pad!
I slowly made my way along river valley road and hit 20 km! Yes... at this point I was really tired and ran out of water. Argh... this 2 L camel back may not be enough! So, through another extended walk break (at this point I was going to walk the last 3 km if I couldn't run them to say at least I'd covered the distance!) I groaned quite a bit (yes, people were looking at me) and I started talking (out loud) to myself... 3 km, that's only going to take another 20 mins or so, you got this one... so I made my way (speaking under my breath) to Victoria hill... truthfully in my mind I charged up that hill, but being so tired (from an awesome wedding the night before and out of water) I just walked up it at a quick pace. I then finished off my run jogging back to home - where I crashed onto the floor.
Total distance covered 24.56 km... total time 2 hrs and 56 mins... it wasn't pretty and the last few km felt horrible, but I made it. And surprisingly! So did my feet (although super tired) not blistered! Maybe Murray has a method behind his maddness! Total weekly distance 38.56 km... here's hoping it gets a little less humid! One more weekend of weddings and missing the Sunday run - I'm a little nervous about it, but its all good! Race day here we come!
Thursday was the first hill night... on the "Murph" as Murray called it... I think I have other choice words for that hill... but the "Murph" works kind of well... I have done a hill training with several different people, leading it many different ways. I'm sure all the ways I've done it before were great, but I really liked what Murray said... we are going to start at the top, its going to be hard, but you don't have to run your usual speed on the hill... its a hill, slow down (again, smart man!)... so we took it out nice and easy to the top of the "Murph", I especially enjoyed that about 500 m from the hill, Murray started chanting EMIL-Y, EMIL-Y.... I think he was trying to get us physched up, but I thought it was harlious! Anyway,weherer everyone survived the first hill training night... 4 hill repeats. Done. Next week we do five... and so on and so on until we do 10... when you think about it that way... that's not many weeks of hills and apparently they are supposed to get easier! We'll see!
Also at the end of the Thursday night run, I decided I would give Murray's suggestion of compression socks and mesh shoes a shot. So I bought a new pair of compression socks... they are bright pink!
So that brings us to Sunday's run. This July Chris and I are attending weddings every Saturday evening for the month of the July. This weekend's wedding was in Calgary - it was a beautiful wedding. As a result of its location, I had a choice in how to complete this long run in Calgary or alone in Edmonton... so this morning Chris and I decided to drive back to Edmonton early and I'd run when we got home. I've never run 23 km before, but the route Murray picked for the group was easy and straight forward (it was very similar to last week with an added loop). So, alone I was... packed up with 2 L of water, 0.5 L of gatorade, two gels, several fig newtons and we can't forget my new bright pink compression socks. Anyway... I'd have to say it went fairly well. It did take me a long long time to warm up (the three hour car ride before hand probably didn't help) and I think its time for a massage. ButI finally got there about 45 mins in. It is Sunday and warm today. I'm also not used to running at 1 pm in the afternoon. There are tons and tons of people out and about. Cars on the roads - this is probably why I enjoy the general quiet of the Sunday morning runs... But, sometimes it got to do what you got to do!
I made it across 102 Ave, through the ritz neighbourhood to 142 Street and down MacKinnon Ravine until the heat really started to get to me (only 6 km in!)... also running in the afternoon provides hardly any shade! Boo! But I was feeling good and starting to hit my stride. Plus in my head, I had subdivided the run into four main segments. So, I got to Hawrelek - segment 1 done. Hawrelek was swamped with people! And a guy with ice cream, selling it... It totally felt like he followed me around the park, at one point I seriously considered creating a distraction and stealing some of his ice cold water (as he was trying to sell it to people in the park). But I kept on, got myself up Groat Road hill (didn't even stop- I was very proud and headed down 87 Ave (segment 2 down)... at this point I was feeling really great about myself. The problem with runnign alone, is there is no one to share these distance achievements with - so I may have high fived myself (I'm pretty sure no one saw... except all those cars at the intersection of 109 Street and Saskatchewan Drive (I'm sure no one was watching the sweaty girl anyways). I also noted at this time I was a little over way half done!
I head east on Saskatchewan Drive to the old timers cabin and headed into the trail... I thought I'd find some coolness in the shade - a little wrong about that one... the sun was still reaching me. I think at this point I was at about 17 km, I was starting to feel really tired and really missing having someone there to help keep me moving! But through a little self talk and an extra couple of minutes of walk breaks (yes, I took a few extra minutes), I kept at it and crossed the low level bridge over to the north side of the river and back towards home! Yes!
That section between the low level bridge and EPCOR wasn't too horrible... although I was really starting to wonder why more people in Edmonton don't water their lawns on Sunday afternoons with sprinklers, or why that new play ground wasn't equipped with a splash pad!
I slowly made my way along river valley road and hit 20 km! Yes... at this point I was really tired and ran out of water. Argh... this 2 L camel back may not be enough! So, through another extended walk break (at this point I was going to walk the last 3 km if I couldn't run them to say at least I'd covered the distance!) I groaned quite a bit (yes, people were looking at me) and I started talking (out loud) to myself... 3 km, that's only going to take another 20 mins or so, you got this one... so I made my way (speaking under my breath) to Victoria hill... truthfully in my mind I charged up that hill, but being so tired (from an awesome wedding the night before and out of water) I just walked up it at a quick pace. I then finished off my run jogging back to home - where I crashed onto the floor.
Total distance covered 24.56 km... total time 2 hrs and 56 mins... it wasn't pretty and the last few km felt horrible, but I made it. And surprisingly! So did my feet (although super tired) not blistered! Maybe Murray has a method behind his maddness! Total weekly distance 38.56 km... here's hoping it gets a little less humid! One more weekend of weddings and missing the Sunday run - I'm a little nervous about it, but its all good! Race day here we come!
Sunday, July 15, 2012
Running in the rain, just running in the rain!
End of another week... and we had some great runs this week. This week the weather became very un-Edmonton like - felt a lot more like southern Ontario. It was hot and humid, and it didn't cool down at night.
Luckily today, I woke up to a beautiful 18 C, overcast and a mist in the air! This morning's long slow run (LSD) distance was 19 km. Something I've done before... a few times, but not recently! So, I filled my camel back and several small water bottles full of gatorade and headed out to the 109 Street store (a little sleepy from Jen and Dennis' wedding the evening before... but really happy it wasn't sunny and above 25).
The route this morning was east on Saskatchewan drive to the Old Timers Cabin, into the trails, east to the Low Level Bridge, across the bridge, then we didn't st on the trail back to Walterdale... across the street, straight down River Valley ....Road, up Victoria Hill, along the promenade to 102 Ave - back through by the Starbucks to Stony Plain Road to St. George's Crescent... through the multi-million dollar homes of Old Glenora to 142 Street, then down through McKinnon Ravine back to Groat Road south over the bridge and then up Emily and back to the store... yep sounds long!
This morning I ran with the usual crew, Helen, Petra, and then Wye (not sure of the spelling of his name). I'm really happy to say, we did a lot better than last week... we stuck to the pace, more or less (6:30 - 6:40 per km... mostly 6:30). We had a great run... managed to keep ourselves fairly steady on pace (I think this was mostly Wye... an older guy - apparently 76 years old who told us all about his running philosophy and then about triathalons! He was great... apparently he's also running Victoria. Anyway, I spent a bit of time chatting with him. He said in the 1980s they used to eat potato chips and brownies for full on the long runs! Wow... my nutrition today consisted of shot blocks, fig newtons, and gatorade. My nutrition during these longer runs I"ll need to work on. I think I"m going to have to suck it up and buy some gels... I just don't get the same boost... and the shot blocks are hard to eat. In total today for 2 hrs and 22 minutes worth of running, I drank 1 L of water, 0.5 L of gatorade, three shot blocks, and two fig newtons... Not bad and then as soon as I finished the run I ate a stinger waffle... that was delicious! I'd definitely eat one of those again!
Anyway, other than nutrition, the run this morning was a success... yes, it rained the entire time - but it was quite refreshing. Yes, I was soaked by the time I finished... but it felt pretty good.
The other two runs this week were okay. 8 km steady on Wednesday evening in the unbelieveable heat - didn't think I'd make that one. We also tackled strides on Wednesday... because apparently running in the freakish heat in direct sunlight wasn't quite enough. Thursday run, went a lot better... 10 km doing 10 and 1's... and they felt amazing... I think that night I could have kept running and running.
I'm into week two of the meal plan and I feel awesome and I think its really helping with the running! So here we are at the end of the week... total distance 39 kms... not too bad and I feel stronger!
Also, here's my power breakkie after that long run (so delicious!) (I wanted to take pictures during the run, but it was too wet! Maybe next time!)
Luckily today, I woke up to a beautiful 18 C, overcast and a mist in the air! This morning's long slow run (LSD) distance was 19 km. Something I've done before... a few times, but not recently! So, I filled my camel back and several small water bottles full of gatorade and headed out to the 109 Street store (a little sleepy from Jen and Dennis' wedding the evening before... but really happy it wasn't sunny and above 25).
The route this morning was east on Saskatchewan drive to the Old Timers Cabin, into the trails, east to the Low Level Bridge, across the bridge, then we didn't st on the trail back to Walterdale... across the street, straight down River Valley ....Road, up Victoria Hill, along the promenade to 102 Ave - back through by the Starbucks to Stony Plain Road to St. George's Crescent... through the multi-million dollar homes of Old Glenora to 142 Street, then down through McKinnon Ravine back to Groat Road south over the bridge and then up Emily and back to the store... yep sounds long!
This morning I ran with the usual crew, Helen, Petra, and then Wye (not sure of the spelling of his name). I'm really happy to say, we did a lot better than last week... we stuck to the pace, more or less (6:30 - 6:40 per km... mostly 6:30). We had a great run... managed to keep ourselves fairly steady on pace (I think this was mostly Wye... an older guy - apparently 76 years old who told us all about his running philosophy and then about triathalons! He was great... apparently he's also running Victoria. Anyway, I spent a bit of time chatting with him. He said in the 1980s they used to eat potato chips and brownies for full on the long runs! Wow... my nutrition today consisted of shot blocks, fig newtons, and gatorade. My nutrition during these longer runs I"ll need to work on. I think I"m going to have to suck it up and buy some gels... I just don't get the same boost... and the shot blocks are hard to eat. In total today for 2 hrs and 22 minutes worth of running, I drank 1 L of water, 0.5 L of gatorade, three shot blocks, and two fig newtons... Not bad and then as soon as I finished the run I ate a stinger waffle... that was delicious! I'd definitely eat one of those again!
Anyway, other than nutrition, the run this morning was a success... yes, it rained the entire time - but it was quite refreshing. Yes, I was soaked by the time I finished... but it felt pretty good.
The other two runs this week were okay. 8 km steady on Wednesday evening in the unbelieveable heat - didn't think I'd make that one. We also tackled strides on Wednesday... because apparently running in the freakish heat in direct sunlight wasn't quite enough. Thursday run, went a lot better... 10 km doing 10 and 1's... and they felt amazing... I think that night I could have kept running and running.
I'm into week two of the meal plan and I feel awesome and I think its really helping with the running! So here we are at the end of the week... total distance 39 kms... not too bad and I feel stronger!
Also, here's my power breakkie after that long run (so delicious!) (I wanted to take pictures during the run, but it was too wet! Maybe next time!)
Sunday, July 8, 2012
First Sunday Long Run with the New group....and learning more...
Just completed my first long run with the marathon group.. saddly, my usual running companions (Jerry, Roberta, Val) were unable to run with me today, so I attempted to go towards the back of the group. Well at least I think that was the original plan - it might not have worked out that way.
Today was an extremely warm Sunday run, I packed my camel-back full I water, 250 mL of gatorade, and snacks (food attempt #1 - chews and fig newtons) I should have known from the start when there were really only three general pace groups going out. Helen and Petra decided to go at the back, which I thought was a really great idea - I have spent the last few week-days runs with these ladies and they set a pretty decent pace. We took off going east down Saskatchewan Drive to the Old Timers Cabin and then down into Mill Creek - I love that route - nice and shady! We started a little fast and I figured as the run went on things would naturally slow down - WRONG! And they didn't want to take all the walk breaks (who are these people!). Anyway, I stuck to my 10 mins runs and 1 mins walks... at a slightly too fast pace (well, the pace was very sporatics...I think overall we averaged a 6:20 min/km pace (yup... that's faster than my steady run pace... not quite right!)... But at least with these fast runners, they chat anyway, so something to distract me! After turning around I attempted to talk Helen into slowing down, she just wanted to finish (she somehow didn't manage to bring any water today!) and at that point we were running steadily downhill - so the pace picked up a little bit and at one point we were holding a 5:50 min/km.... no wonder I was sweating a ton and drinking a ton!
We made it back to the north side of the river and travelled back west towards Kinsmen... and then yes, you guessed it a slogg up Walterdale hill... I think I made it 75% of the way up the hill without requiring a walk break - what a cray ending to the run... After making it to the top of the hill we realized we were 2 km short. So we did a weird little loop through the university grounds and made our way back to the 109th Street store... thank goodness they got the AC fixed in that store!
So lessons learnt for the day... fig newtons are pretty decent for snacking on during the run and really good afterwards - although they do dry out your mouth quite a bit... the chews weren't too bad... a little stale, but I really need to focus on getting more of them during the run (I only snacked once during the run), the gatorade was surprisingly easy to get down in between waters! And surprise surprise, my mesh shoes did NOT keep my feet cool. No blisters today, but one good rubbed spot!
Anyway, next Sunday's long slow run... I'll just run with the back group or if one of my usual companions are there -- I will follow them. I will stick with Helen and Petra during the week, when its a short run and I can push myself without doing harm! Great game plan.
So, total distance for the week... 30 km... not too bad! We are getting there!
Today was an extremely warm Sunday run, I packed my camel-back full I water, 250 mL of gatorade, and snacks (food attempt #1 - chews and fig newtons) I should have known from the start when there were really only three general pace groups going out. Helen and Petra decided to go at the back, which I thought was a really great idea - I have spent the last few week-days runs with these ladies and they set a pretty decent pace. We took off going east down Saskatchewan Drive to the Old Timers Cabin and then down into Mill Creek - I love that route - nice and shady! We started a little fast and I figured as the run went on things would naturally slow down - WRONG! And they didn't want to take all the walk breaks (who are these people!). Anyway, I stuck to my 10 mins runs and 1 mins walks... at a slightly too fast pace (well, the pace was very sporatics...I think overall we averaged a 6:20 min/km pace (yup... that's faster than my steady run pace... not quite right!)... But at least with these fast runners, they chat anyway, so something to distract me! After turning around I attempted to talk Helen into slowing down, she just wanted to finish (she somehow didn't manage to bring any water today!) and at that point we were running steadily downhill - so the pace picked up a little bit and at one point we were holding a 5:50 min/km.... no wonder I was sweating a ton and drinking a ton!
We made it back to the north side of the river and travelled back west towards Kinsmen... and then yes, you guessed it a slogg up Walterdale hill... I think I made it 75% of the way up the hill without requiring a walk break - what a cray ending to the run... After making it to the top of the hill we realized we were 2 km short. So we did a weird little loop through the university grounds and made our way back to the 109th Street store... thank goodness they got the AC fixed in that store!
So lessons learnt for the day... fig newtons are pretty decent for snacking on during the run and really good afterwards - although they do dry out your mouth quite a bit... the chews weren't too bad... a little stale, but I really need to focus on getting more of them during the run (I only snacked once during the run), the gatorade was surprisingly easy to get down in between waters! And surprise surprise, my mesh shoes did NOT keep my feet cool. No blisters today, but one good rubbed spot!
Anyway, next Sunday's long slow run... I'll just run with the back group or if one of my usual companions are there -- I will follow them. I will stick with Helen and Petra during the week, when its a short run and I can push myself without doing harm! Great game plan.
So, total distance for the week... 30 km... not too bad! We are getting there!
Thursday, July 5, 2012
Tip of the Day... Mesh Shoes Keep Your Feet Cool
We are into week 3 and I think things are going pretty well - the steady runs are actually becoming enjoyable and less taxing! Success and the new runners I am pacing with are very entertaining.... I guess on Sunday we'll see how many British and German stories I hear about immigrating to Canada...
I think the highlight of this week had to be during the clinic portion of the evening - we had the famous clothing talk... which was alright, didn't learn anything earth shattering. However, I asked a question that is on my mind and makes me a little nervous for race day - how will the hot feet survive this. The Man-with-running-god-legs (aka Murray) answered my question today... easy, he says, wear shoes with mesh pannelling on the side and compression socks. Seriously buddy... that's the best you got... mesh panelling???? I looked down at my awesome purple shoes and hey they are mesh! Strangely enough though my feet are still always hot during runs... so I'm beginning to think, maybe Murray doesn't sweat, or maybe his feet don't... plus when someone mentioned changing socks during the race, he asked why would you want to waste the time. Okay, at this point the voice in my head is screaming "Who are you... waste the time? Isn''t it time worth spent if you can walk with minimal pain and blisters after the race, okay this guy is a machine, a lean mean, no-foot sweat machine. Anyway... I am not sure I will really ask for too much advice maybe just trial and error would be better (obviously, Murray was created from the running gods and he doesn't have the same issues everyone else does!).
Oh well, despite the shoe/sock/feet comment. It was a nice run tonight... steady run 6 km, 34.56 mins, average pace 6:28 min/km... seems to be my comfortable pace! Total distance so far this week 14.5 km with a long 16 km easy run on Sunday. I'm also thinking of trying to pop in a little tempo run on Sunday... apparently we are to be doing these ourselves... so maybe a tempo run to the YMCA, some weights and a nice cool down job/walk home. Who knows!
So far so good! And I think I might actually be getting excited for the race (especially after talking to Amy tonight - can't wait to see you!)
I think the highlight of this week had to be during the clinic portion of the evening - we had the famous clothing talk... which was alright, didn't learn anything earth shattering. However, I asked a question that is on my mind and makes me a little nervous for race day - how will the hot feet survive this. The Man-with-running-god-legs (aka Murray) answered my question today... easy, he says, wear shoes with mesh pannelling on the side and compression socks. Seriously buddy... that's the best you got... mesh panelling???? I looked down at my awesome purple shoes and hey they are mesh! Strangely enough though my feet are still always hot during runs... so I'm beginning to think, maybe Murray doesn't sweat, or maybe his feet don't... plus when someone mentioned changing socks during the race, he asked why would you want to waste the time. Okay, at this point the voice in my head is screaming "Who are you... waste the time? Isn''t it time worth spent if you can walk with minimal pain and blisters after the race, okay this guy is a machine, a lean mean, no-foot sweat machine. Anyway... I am not sure I will really ask for too much advice maybe just trial and error would be better (obviously, Murray was created from the running gods and he doesn't have the same issues everyone else does!).
Oh well, despite the shoe/sock/feet comment. It was a nice run tonight... steady run 6 km, 34.56 mins, average pace 6:28 min/km... seems to be my comfortable pace! Total distance so far this week 14.5 km with a long 16 km easy run on Sunday. I'm also thinking of trying to pop in a little tempo run on Sunday... apparently we are to be doing these ourselves... so maybe a tempo run to the YMCA, some weights and a nice cool down job/walk home. Who knows!
So far so good! And I think I might actually be getting excited for the race (especially after talking to Amy tonight - can't wait to see you!)
Wednesday, June 27, 2012
After 3 years... still learning and amazed!
Well we began week two of the training this evening... week two started with a steady run. Yes a steady run and I definitely had a bad case of the pre-run jitters. I didn't think it was possible. I've been running for three years... I can't even begin to imagine the number of training runs I have completed... from the first time I completed 5 km to the first hill repeat sessions, there has been more things to be nervous about then a steady run. But here's the secret... I've never done a steady run (shh... don't tell those pro-runners out there), yup I might have been a huge poser until now.
So we set out, a small group to complete the 8-ish km steady run. I think the most I've run in the past without taking a walk break is probably 3 or 4 km. So here we go 8 km. The run began with Murray (we will now refer to him as man with running-god legs) said its easy... just don't stop. Right, greatt advice... just don't stop (why hadn't I thought of that one in the past... geeze!) and then his next comment... just take lots of small steps, make sure your feet land under your body, not too far infront. Okay, the trust level is beginning to grow at this point. So I take off... with people hadn't run with before and I put my trust in their ability to pace me through this (no official group leader, just some smiley people - true RR style!).
We headed down Saskatchewan Drive towards Emily (she's getting shortened... because those who know her, don't need her full name!). And it wasn't too bad... nice and easy off the top, I didn't even notice the warm sun! Came to the top of Emily and admired all those other runners moving it up and down and thanking the running gods that I was just running down her. At the bottom there was slight confusion about making our way totally down to the river, but the man with running-god legs yells stay on the road (much to my dismay... I much prefer to Get Off the Road!) we headed towards Hawlrek. Yup one lap around and that's when the real running chatting began! It was all talk about pacing, and racing. Apparently the people I was travelling with are aiming to finish the full in 4 hours, maybe 4.15 if its a bad day. I almost stopped dead in my tracks there! But we'd made it this far, no walk breaks and the legs were feeling good!
So around that 2-ish km loop we went (we didn't see any BBQ-ers as promised... but)... and then to Groat Road Hill... not as nasty as Emily, but pretty freaking long. Without dwelling too much I took the advice - lots of little steps. Just one at a time. And we all made it to the top without stopping! Holy cow, now just the home stretch left! Down 87 Avenue to the store.
Of course, all happy and giddy that we made it... the steady run turned into we did it, now let's finish as quickly as possible. We finished 7.8 km in 49.51 mins... average pace 6.26 min/km. Not too shabby and I was so proud that I completed it! It is amazing to learn that even after so many many training runs, you can have an amaing run where you learn you can do something different, new, and challenging! Also makes tomorrow's 6 km steady run seem easy-peasy!
So we set out, a small group to complete the 8-ish km steady run. I think the most I've run in the past without taking a walk break is probably 3 or 4 km. So here we go 8 km. The run began with Murray (we will now refer to him as man with running-god legs) said its easy... just don't stop. Right, greatt advice... just don't stop (why hadn't I thought of that one in the past... geeze!) and then his next comment... just take lots of small steps, make sure your feet land under your body, not too far infront. Okay, the trust level is beginning to grow at this point. So I take off... with people hadn't run with before and I put my trust in their ability to pace me through this (no official group leader, just some smiley people - true RR style!).
We headed down Saskatchewan Drive towards Emily (she's getting shortened... because those who know her, don't need her full name!). And it wasn't too bad... nice and easy off the top, I didn't even notice the warm sun! Came to the top of Emily and admired all those other runners moving it up and down and thanking the running gods that I was just running down her. At the bottom there was slight confusion about making our way totally down to the river, but the man with running-god legs yells stay on the road (much to my dismay... I much prefer to Get Off the Road!) we headed towards Hawlrek. Yup one lap around and that's when the real running chatting began! It was all talk about pacing, and racing. Apparently the people I was travelling with are aiming to finish the full in 4 hours, maybe 4.15 if its a bad day. I almost stopped dead in my tracks there! But we'd made it this far, no walk breaks and the legs were feeling good!
So around that 2-ish km loop we went (we didn't see any BBQ-ers as promised... but)... and then to Groat Road Hill... not as nasty as Emily, but pretty freaking long. Without dwelling too much I took the advice - lots of little steps. Just one at a time. And we all made it to the top without stopping! Holy cow, now just the home stretch left! Down 87 Avenue to the store.
Of course, all happy and giddy that we made it... the steady run turned into we did it, now let's finish as quickly as possible. We finished 7.8 km in 49.51 mins... average pace 6.26 min/km. Not too shabby and I was so proud that I completed it! It is amazing to learn that even after so many many training runs, you can have an amaing run where you learn you can do something different, new, and challenging! Also makes tomorrow's 6 km steady run seem easy-peasy!
Saturday, June 23, 2012
Week One of many where I will attempt to train for the marathon. The goal race is the Victoria full in October - luckily I think we have a long way... and a lot of distance to cover!
My reason for completing the full - to support a running friend in his quest. As of this week, training has begun. I will be working within the Full Marathon clinic out of the 109 Street running room store. This week was the first clinic night and it would appear the clinic leader has run longer than I've been alive! This is slightly reassuring; however, he runs so much, I'm hoping that I'll be able to get by.
Also this week was 5 Peaks run #2 - the race didn't go super well for me. It took me awhile to warm up and then something was not right with my shoes - two large blisters on my heels to prove it.
At the end of week one, total distance 20 km.
Here is the link to the Sunridge race I just completed: http://www.5peaks.com/assets/downloads/Racer%20Bulletin_Sunridge%202012.pdf
http://www.5peaks.com/maps/5%20Peaks%20Sunridge_2011.pdf
Pictures to follow!
My reason for completing the full - to support a running friend in his quest. As of this week, training has begun. I will be working within the Full Marathon clinic out of the 109 Street running room store. This week was the first clinic night and it would appear the clinic leader has run longer than I've been alive! This is slightly reassuring; however, he runs so much, I'm hoping that I'll be able to get by.
Also this week was 5 Peaks run #2 - the race didn't go super well for me. It took me awhile to warm up and then something was not right with my shoes - two large blisters on my heels to prove it.
At the end of week one, total distance 20 km.
Quote of the week: My sport is your sport's punishment
Here is the link to the Sunridge race I just completed: http://www.5peaks.com/assets/downloads/Racer%20Bulletin_Sunridge%202012.pdf
http://www.5peaks.com/maps/5%20Peaks%20Sunridge_2011.pdf
Pictures to follow!
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