tag:blogger.com,1999:blog-18447930834726481832024-02-20T10:45:04.266-05:00I've Always Been a JoinerJoining the Running Community One Pace at a Timemacnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.comBlogger490125tag:blogger.com,1999:blog-1844793083472648183.post-79867598855053126442016-06-12T20:43:00.000-04:002016-06-12T20:51:25.415-04:00Multisport Canada Woodstock Give it a Tri, Triathlon Race ReportYep.<br />
<br />
This is not a test.<br />
<br />
You read that right.<br />
<br />
On Saturday, June 11, 2016, I participated in my first multi-sport event.<br />
<br />
Let's back up, shall we?<br />
<br />
I've watched the Kona special as long as I can remember. First of all, I love a good sports documentary as much as anyone and secondly, whatever my dad wanted to watch, we watched as well. Thirdly, the Kona special is so well done, that is has really got something for everyone. The elites racing for dominance, the age-grouper reminding you that anyone can do hard things if they put their mind to it, the celebrity taking on a challenge they never thought was possible. Ah, the Kona Special... gateway video to endurance sport.<br />
<br />
When I started running, I entertained zero thoughts of triathlon (or marathon, or half-marathon, but I digress). Then, a funny thing happened. A colleague asked me to do an 80k bike with her and while training on a $179 department store mountain bike, I got hooked on road cycling. Then, last spring I bought a road bike. And went to the pool a few times.<br />
<br />
And... my husband got concerned.<br />
<br />
Rightly so! We are busy. I'm out of the house for 12 hours a day and most nights I don't come home, I go right to an arena to watch one of my sons play hockey or lacrosse. Triathlon training takes time. And dedication. And work. And the ability to swim. We decided it was best for me to keep any serious plans of triathlon until 2027. The year I turn 50. The kids will be 20 and 16 by then. There will be time. Not sure if I'll be any good at swimming by that time though.<br />
<br />
But, I still kept cycling and improving. Of course I kept running. And life worked out that I was able to put in some more dedicated swim time. And I began to feel comfortable. And then, it was June 2nd and a Facebook notification from Multisport Canada came into my newsfeed and it said that there was still time to sign up for Woodstock. On June 11. My husband would be out of town the entire weekend. My parents were happy to help with the kids. <a href="http://runningintune.blogspot.ca/" target="_blank">Emma</a> was already driving her extra wet-suit over and <a href="https://www.instagram.com/sammykaye71/" target="_blank">Sam</a> was re-planning her weekend so that she could come along and help me for my first time (when I figure out how I got to be so lucky to get such AMAZING friends, I'll let you know).<br />
<br />
And thus,<br />
<br />
<h2>
A Triathlete Was Born</h2>
<div>
Or something like that</div>
<div>
<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCw5VYhhiS0enOgFQOj3e-vplTPfTv8nzhMp2dpNVlElxnIT9JAU4h12cQkxhHg91Hv1J2Wc_SFzbyd3J7dedV6RfxyDPaiAI-zaNpjFM0tL8L3hUS4XfGonMyTIw7jlYFHImrmVs-Qag/s1600/20160611_113348.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCw5VYhhiS0enOgFQOj3e-vplTPfTv8nzhMp2dpNVlElxnIT9JAU4h12cQkxhHg91Hv1J2Wc_SFzbyd3J7dedV6RfxyDPaiAI-zaNpjFM0tL8L3hUS4XfGonMyTIw7jlYFHImrmVs-Qag/s320/20160611_113348.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">About to get into the water for my first OWS, wet-suit swim... 50 mins before the race.</td></tr>
</tbody></table>
<h2>
The Swim</h2>
<div>
Ah, the swim. The event I was most worried about. I spent the entire 25 minute drive to Sam's place telling myself that I could swim 400m and it didn't matter how slow I was that I'd do it no problem. All I had to do was breath and find the calm. I had swam 400m straight the day before (in the pool with a pull buoy, but... details). I could do it. Just finish the swim, "and then I'll start to Carfrae everyone" as I told Irina. HAHA.</div>
<div>
<br /></div>
<div>
Getting into the water before the race with Sam was a good move. I felt comfortable right away and figured out Emma's too long (I AM THAT SHORT!) wet-suit and my stroke. This isn't going to be bad at all! I'll just hang back, breath easy and front crawl my way through those 400m. Even my sighting was dead on right away. Pro. Obvs.</div>
<div>
<br /></div>
<div>
Sam kept swimming while I went for the briefing and I met her again before we went down to get in the water. She was looking over my competition and picked out a lady with a braid that I was told I had to beat, "no matter what." This girl was going into the water with a bathing suit! She was hardcore! I'll do my best Sam! Sam also told me it was choppy closer to the turn buoy, so to be prepared to breast stroke and take it easy.</div>
<div>
<br /></div>
<div>
The horn went and I started the triathlon feature on my watch, walked forward and started to swim. I felt great! I started to pass people! This is amazing. Stroke, stroke breath, sight, I'm catching feet, WTF is this, I'm a pro... I'm, gah! I'm swallowing reservoir water, gah, gah! Gah!!!! Backstroke! Abort! That feels all wrong. Breast stroke. But with my head up. Okay, okay. I'm okay. I'm not actually freaking out. I just want to get back to front crawl, but every time I try, I get a few strokes in and then choke on some water. I always turn around when this happens, but don't go on my back again. Instead I employ a super effective and likely after this point, much copied, head up breaststroke, doggy-paddle, side-kick thing. Whatever, it keeps me moving forward. I realize that I'm in the back of the group, but I'm not last. I do not even care. Flap my arms, kick my feet. Try to front crawl. Hey! This is working again! The chop is gone! I keep my swim calm and controlled and swim for the exit. I get all confused by a HUGE tree in the way but I can hear people yelling, "Swim under the tree! Swim UNDER THE TREE," and I'm up and out of the water and on the ground before I know it.</div>
<div>
<br /></div>
<div>
And then, I'm back on my ass. Whoops! A volunteer helps me up and all I can say is, "I didn't die! I didn't die!!! Shit! My watch stopped with that fall. Okay hit lap. I didn't die!!!" Sam see's me and tells me to stop with the smoke break and to run! I exclaim my happiness about being on this side of the grass and she gets a great video of me running through to the bike. "I didn't die! I backstroked though! I didn't die!"</div>
<div>
<br /></div>
<div>
31/35 for females out of the water!</div>
<div>
17:14 for 400m </div>
<div>
<br /></div>
<h2>
The Bike</h2>
<div>
Into transition with my watch in my mouth stripping off the wet-suit with much more ease than I imagined seeing as I couldn't find my body glide when I put it on. Until I got to my feet. How the hell do I get out of this thing! WTF am I doing? All the while a constant refrain of "Shit. Helmet. Chin strap. Helmet. Don't forget the helmet. HELMET." Is going through my head. </div>
<div>
<br /></div>
<div>
Finally, I realize that I need to step on the wet-suit to get it off of my feet. Okay. Timing chip didn't come off (HELMET). Where is my shirt. Okay, shirt is on (HELMET). I grab my bib and the belt won't click together (is it broken? HELMET. No.). I get that on and yes, get my helmet on and done up. I shove my foot into my bike shoe and it won't go. WTF!!!! Oh! There's my body glide! No time for socks or drying my feet or anything. Okay, I have time for a quick drink of Gatorade and a piece of gum, but I dump the water from my bike (IDK! would it have made my ride lighter?!).</div>
<div>
<br /></div>
<div>
OH MY GOD, BRAID GIRL IS GONE!!!</div>
<div>
<br /></div>
<div>
I rip out of the transition area. There are two people ahead of me with their bikes enjoying a Sunday stroll through the park. Can I pass them? What are the rules, WTF! I see the countless Kona races flash by and I decide I can. I fly by them on cleats and realize that bike shoes aren't bad to run in. People are cheering my effort on and I'm about to get my ride on. I clip in, surge forward and immediately take a girl on a mountain bike on the hill. Sorry sister, I've got a braid to catch. </div>
<div>
<br /></div>
<div>
My heart rate is through the roof. Screw it, I think. Its only 10k, LET'S GO, REVOY, LET'S GO!!! And at that moment, the music from the Wizard of Oz comes into my head. Do you know when the Wicked Witch is riding her bike through the tornado? That's me right there. Its wind AF and I'm spinning like a mad-woman and thinking, "I'll get you my [braid-girl]."</div>
<div>
<br /></div>
<div>
About 3k in I realize what a mistake it was to dump my water off of the bike. I am DYING of thirst. I am so happy I had gum to keep my mouth somewhat from drying up like a prune, but the wind and heat and rolling hills (WTF!!!) are all not the best. My race is spent gearing up and down, spinning like the Witch and screaming "LEFT" at a bunch of people. I got passed too. Twice. By men both times. </div>
<div>
<br /></div>
<div>
I finally passed braid girl at 8.5k.</div>
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<div>
Rank is 7/35 on the bike</div>
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26:17 for 10k</div>
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<br /></div>
<h2>
The Run</h2>
<div>
I un-clip too early and have to one leg pedal my way to the dismount line. I yell to the guy, "And to think I cursed every single leg drill in Trainer Road." I hop (haha, no but it sounds good!) off my bike and start to run down the grass that I had zipped up 26 minutes ago into transition. I turn off the road too soon and have to barrel thorough the orange traffic cones to get back on track, but I ain't got T-I-M-E to worry too much about that. "Now's the easy sport!" I yell at the guy who got me back on track. Then I yell to some spectators, "Who runs in these bullshit bike shoes?!?!" They ALL yell back, "I do!!!!"</div>
<div>
<br /></div>
<div>
HAHA! So much fun!!!</div>
<div>
<br /></div>
<div>
I get to transition, and its a gong show. Shit is everywhere! Okay, there is my shit. I rack my bike, tear off my helmet, look up, see braid girl (FUCK!) and shove my runners up and tie them. I a'int got time for socks, yo! I look up and braid girl is GONE! GONE!! AHHHHHHH. I don't think another second. I'm gone. Time to Carfrae. Its too bad, braid girl but, sorry-not-sorry, running is my thing!</div>
<div>
<br /></div>
<div>
Running out of transition, I see Sam who yells at me, "Go get Seagall! Seagall!!!" I have no idea what she's talking about, but I know she means that its time to catch braid girl. I wonder how Sam managed to find out her last name! That's some friend dedication, yo (I don't even know now what Sam was yelling, but she was totally telling me to get after that girl.)!</div>
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This is so weird. Running is not feeling good at all. Must be the grass. No biggie, I never did cross country so I'll just give-er when we get on the road. Wait a minute, this is gravel. ARE WE RUNNING THIS WHOLE BULLSHIT 2.5K IN MIXED TERRAIN?!?! Every single person in front of me is walking. Monkey see, monkey do. </div>
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<br /></div>
<div>
The lady in front of me has a 61 on her leg. Good God! WHAT ARE YOU DOING, NICOLE!!! You've run marathons in much worst shit than this. Who cares what your legs feel like? Get going. GO. </div>
<div>
<br /></div>
<div>
So I begin to run and pass. Pass. Pass. Pass. Pass. See you. </div>
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<br /></div>
<div>
Water station. Drink, dump. Run, run. </div>
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1k. Okay, we are on asphalt now. Pick it up. Pass. Pass. Pass. Oh. My. God. It is 5,003 degrees out here. Where is my visor! I didn't even put on my visor. I was too busy chasing braid girl who is long behind me now (she may have been right behind me, but that's not the point). </div>
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<br /></div>
<div>
I go through the water station again and am back on the gravel and grass and bullshit run. I see a girl in front of me not going too quickly. 3..... 7 on her leg. CRAP. I have to pass her too. Damn. Sorry 37, see ya later. Then I come up to a girl with a 31 on her leg. She's not in my AG! Its 5 year increments, right (Nope, its in 10 year increments). I don't chase. Screw it. I want a good finish photo, so I don't race her to the end (I'd like to think I'd have taken her). She crosses and then so do I with my hands up. I can hear the announcer being very excited because four of us finished on top of each other, but I don't care. I hit stop on my Garmin, grab my cup of water and keep walking over to the shade of a big tree and lie down on my back. I'm dead. </div>
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<br /></div>
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Finally.<br />
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8/35 on the run.</div>
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13:27 for 2.5k.</div>
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<br /></div>
<h2>
Final Thoughts</h2>
<div>
I'll be back. Of course. I did just bad enough and just good enough to want revenge. On the swim. On the run. I'll take the bike. The bike I'm fine with. I felt strong the entire time on the bike. My transitions were on point. The only mistake I made was not taking water on the bike. Look at what dry-spittle mixed with gum does to your face</div>
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But yeah, I'll be back. I ranked 5/11 for W30-39 (and 1st and 3rd overall were in my age group), and 4/7 for W35-39. Most importantly, I came out of the water in 31st place and finished the race in 18th for all females. I'll take that improvement any day. Next time, I want a better shot at a medal though. You don't get a medal unless you place.</div>
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macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com6tag:blogger.com,1999:blog-1844793083472648183.post-71912083047696910282016-06-12T19:17:00.003-04:002016-06-12T19:19:03.966-04:00Catching up and Sulphur Springs 25k Race ReportWhen we had last met, I had just finished yet another failed Boston Qualifier Marathon attempt. Round three and it was NOT a charm. In hindsight, even though the weather was horrible, the course was not built for me either. That much downhill right at the beginning of a marathon trashed my quads and there wouldn't have been any way for me to recover, regardless of the wind (or lack there of). I have my "dinner plate" medal now, and it will be a long, long time before I attempt the 42.2k tour of Toronto during a May marathon again.<br />
<br />
I took the rest of the month easy as I promised myself I would. I hopped back on Trainer Road and ran whenever I felt like it. Things worked to my favour in that I never really missed a long run as I was able to run with <a href="http://runningintune.blogspot.ca/" target="_blank">Emma</a> one week and <a href="http://breakingmyrunnersin.blogspot.ca/" target="_blank">Sam</a> the next.<br />
<br />
Then, like all good friends do, I talked them into running the Sulphur Springs 25k trail race with me. ("talk into" may be a strong saying here. I said I wouldn't mind doing it and both Sam and Emma were keen to return to one of our fave race sites).<br />
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<a href="https://www.instagram.com/p/BF8vhh4y_KD/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Ready to roll on #sulphursprings 25k. #runnersmakethebestfriends #thegibblers</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-05-28T11:22:55+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">May 28, 2016 at 4:22am PDT</time></div>
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We decided not to take ourselves too seriously and opted to play matchy-matchy as you do. Because if you look good, you feel good and you run better. Or something. Or at least you look good. ANY-way, turns out the rainbow socks were a huge hit on the day because I'm pretty sure we got no less than 76 compliments on them.<br />
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Which was good, because it was HOT. In fact, it was so hot that I took the race director's advice and soaked a buff and wore it around my neck. This strategy worked really well and my heart rate and heat never really got so high that I felt horrible. The girls suffered a bit more than me, but they are both training for a 70.3 to my "taken-er easy" so I likely had way more in the tank anyway.<br />
<br />
Despite feeling good, keeping cool and hydrating perfectly, I still managed to fall twice in the last 7k. Only me! I didn't get hurt at all (just embarrassed) and as Robin says, its not a trail race without a fall or two.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV5rhU5fZtjzIbfGwuf5iXHArl17Q45fTIZEwRkT3-W2OmvgzmThlDP4qAX4mMMhQfEteNveVLaWKJOoGjj604blLLW_IqYHzYqyuRa2b4wzGfTi0ldbdBvccQbEgZ2ARYoOMyDk4Qz8Y/s1600/dirty+skirt.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="295" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV5rhU5fZtjzIbfGwuf5iXHArl17Q45fTIZEwRkT3-W2OmvgzmThlDP4qAX4mMMhQfEteNveVLaWKJOoGjj604blLLW_IqYHzYqyuRa2b4wzGfTi0ldbdBvccQbEgZ2ARYoOMyDk4Qz8Y/s320/dirty+skirt.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The damage</td></tr>
</tbody></table>
Our shirts were awesome as well, with Sam and I wearing the Donut and Beer shirt respectively and Emma joining in on the fun with her, "Training for the Zombie Apocalypse" tank. We got a lot of good comments on those and I even got offered a beer at an aid station. Too bad it was a stout. If it had been any kind of lager, I'd be all in. HAHA.<br />
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While we had great plans to PB this course (sub 2:49), the super warm and humid weather meant it wasn't to be so we settled instead for a great run-walk thorough a beautiful place with a bunch of like-minded people. I'll be back to Sulphur again and soon. I really like this race.<br />
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Final time was 3:00:30 and 1001 laughs.<br />
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<a href="https://www.instagram.com/p/BF9IdazS_Ko/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Woohoo! We finished..bit of a slog in the heat but a whole lot of fun with these ladies! #runnersmakethebestfriends</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-05-28T15:00:49+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">May 28, 2016 at 8:00am PDT</time></div>
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<script async="" defer="" src="//platform.instagram.com/en_US/embeds.js"></script>macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com1tag:blogger.com,1999:blog-1844793083472648183.post-23520302508357842202016-05-02T13:44:00.000-04:002016-05-02T13:44:19.994-04:00Goodlife Toronto Marathon Race ReportIn the days before the Goodlife Toronto Marathon, I settled into a quiet nervousness that seemed appropriate given the task at hand. My body wasn't in perfect shape. My knee and IT bands were still not 100% (though a few Chiropractic sessions had helped, a lot), I hadn't made any gains on my core strength and the fasciitis was acting up in my left foot.<br />
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Still, I was confident. I had a great season of training behind me and I had nailed the last few long runs which ended at (faster than) pace. I would be at home the night before the start of the race and in full control of my diet and sleep. The weather was looking increasingly worst, but I took to heart the advice from the Canadian Elite runners I follow on Instagram and focused on controlling what I could control.<br />
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I kept my mind positive.<br />
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<a href="https://www.instagram.com/p/BE3LoTTsXY5/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">18 weeks of training with @macnic05 & @vankieyeo to run 42.2km in the wind and rain. Good times. #torontomarathon</a></div>
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A photo posted by Sam J (@sammykaye71) on <time datetime="2016-05-01T11:01:40+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">May 1, 2016 at 4:01am PDT</time></div>
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Race morning dawned as predicted: cold, rainy and windy. Still, meeting up with Sam at the carpool lot and Ivanka at the shuttle buses to the start settled my mind. We've done this before. Today, we would go for that elusive Boston Qualifier time, if not, at the very least, Personal Bests. So, out to the porta-potties one last time and here we go, time to line up, the race is off!<br />
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Racing: The First Half</h2>
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First off, my Garmin went wonky due to being downtown, so pacing in the later half of the race is all a great big question mark. But for the first half, things were okay. We took off fast because we were following a pace band that saw us with a positive split, which is what Sam and I favour in races. We had a pace band from paceband.org that was also specific to the elevation of the course, so it was very helpful in knowing when we could slow down, stay even or push. Or, it would have been. If we had followed it.</div>
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It was hard to get on pace right away (as it always is) and so our first split came off too slow at 4:58. We were targeting an average pace of 5:16/km (8:28/mi) for a finish of 3:42:00. A BQ for Ivanka and me with 3 minutes to space and for Sam with 13 minutes to spare. No worries, we were still well under pace and lots of race to go. We made up for it, sticking together through the first 5km with an average pace of 4:57. </div>
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Then came Hoggs Hollow. </div>
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So this hill isn't bad. Really, considering its the only one in the race and it comes so early, its just one to get up and over and forget about. But I was struggling and felt my heart rate climbing. Ivanka quickly surged ahead (such strength!) and I knew Sam could of as well, but she stayed with me, even when I called a walk. I felt really comfortable doing so as I knew we had a buffer and I also knew we'd have tailwind at some point. No big deal, the hill was negotiated with a 5:41/km (9:09/mi) pace and off we went to tackle the rest. </div>
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My watch was off by almost 40m at this point so I hit lap, hoping it would reset itself. In hindsight, I wish I had just left well enough alone as by the end of the race the watch was just a pretty looking thing on my wrist. I couldn't trust it at all in those downtown buildings. Still, Garmin Connect shows some strong and consistent pacing here and I have to trust that we kept things in check until about the 12k point. </div>
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This is when I called my first of about four stretch breaks. My quads were fried. The plunging downhills so early in the race had come too fast and I was paying for it now. I stretched and prayed for more gentle rollers. Flats were hurting so freaking bad. Sam was fine with stopping. While the wind wasn't much of a factor yet, we were both soaked and this may have been the first of many times that we agreed, "this race is ass."</div>
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We carried on, hitting strong splits again despite our discomforts and hit the half at 1:53:27 on PB pace of 5:22/km (8:39/mi). PB for me, BQ for Sam. Things are looking good.</div>
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Surviving: The Second Half</h2>
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After the half, we are in totally familiar territory for me. River Street, my folks old hood. Sumach: look right and there is the house my mum grew up in. Past the Berkeley Street Theater where I worked for a few years in sales, calling people to get them to renew their season theatre tickets. The Flatiron building, the Tim Horton's I used to stop at when I worked at Zenith. And on and on. This stretch was a bunch of holding on and having zero clue what our pace was. My watch was in the low 4s per KM. I couldn't judge a thing, so instead, I watched my footing on the streetcar tracks and hoped that the tailwind would be glorious.</div>
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At this point, I'm visualizing the 27k route marker that we saw on our way to the shuttle buses and I just want to get there. My only discomfort is those quads. Just brutal pain and I can't believe I just kept running. Sam's stomach is going off and she's digging around for Zantac to help. What a pair we are!</div>
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We pass through the Exhibition and I take out my ear buds to hear the finish line. Jerks. They are celebrating the winner's expected finish time, though he hadn't come in yet. I know a load of people feel discouraged by this kind of out and back, but at that point the distraction was 100% worth it. </div>
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We plod on out to Lakeshore and I'm mad that I didn't look at the map closer. I have no idea when we are turning back around and it sucks to keep pushing through the MGT in ignorance. I'm not sure when we made the decision to hit 10s/1s (run/walk), but we did. Sam really started to suffer and tried to push me ahead to a finish without her, but I wasn't hearing any of that. "Why? My goal is gone. We are on pace for you to PB. Where am I going? Let's do this together."</div>
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In my head, the entire time I'm thinking, <i>Don't rob Sam's PB. Stay on pace. Don't rob Sam's PB</i>. And so on we plod. </div>
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We see <a href="http://yumkerun.blogspot.ca/" target="_blank">Kenny </a>coming home. Man, he looks horrible. We see Mark (husband of Marlene); he looks defeated. God, this race is ass.</div>
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We finally make it to the turn around and understand why.</div>
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Oh. My. God. The. Wind.</div>
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The turn comes with 7k to go. The wind hits at 36k. It NEVER ends. </div>
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We catch up with Ivanka and lose her. <a href="https://marleneontherun.wordpress.com/" target="_blank">Marlene</a> passes us looking amazing. </div>
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At one point, a blister under my right big toe pops and its amazing because it gives me something other than the pain in my quads or the wind to focus on. </div>
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Sam and I don't speak. I don't bother with my music as the wind would make it impossible to hear. We walk through every water station and grab water and for me, Gatorade (yellow, gross). We thank everyone for their support. Many, many, many people tell us that there is beer and donuts at the end (there aren't. There isn't water either. This race is ass). </div>
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And we plod on. We stick to the 10s/1s. </div>
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At the 41k route marker, I hit the sign as hard as I've ever hit one and scream, "Fuck you, Goodlife."</div>
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The woman in front of us turns around and agrees, "FUCK YOU is right!"</div>
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And still, we are on pace for Sam's PB.</div>
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And somehow we are passing 10 people. </div>
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"This is horrible" I scream to the photographer.</div>
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But still, we finish. And we get Sam her PB.</div>
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<a href="https://www.instagram.com/p/BE3s7-ey_AC/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">The race may fall apart, but the friendship never ends. 😙😙😙 #thatwaseasy</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-05-01T15:52:43+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">May 1, 2016 at 8:52am PDT</time></div>
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macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com18tag:blogger.com,1999:blog-1844793083472648183.post-22133271481200818882016-03-28T14:17:00.001-04:002016-03-28T14:17:33.732-04:00Catch up. Weeks 12 and 13When we left off, our hero (ahem, me) had developed an ITB/Knee pain problem and was hoping that a combination of Physical Therapy, strength training and adapting workout schedules would help solve the problem. The past two weeks have seen improvement and regression. Sigh.<br />
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As you can see, I went ahead on week 12 and took my time to rest the knee more, switching a run for a 45 minute trainer ride on the Monday. Tuesday, I played it smart and ran a super easy 5k on the treadmill during my lunch hour. The knee felt stiff, but not bad, actually. Still being smart, I did a pre-PT ride on Wednesday and was happy with the way things felt.<br />
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Upon hitting PT, my therapist attacked my problem leg and I seriously almost had to ask her to give me a moment the (good) pain was so intense. I joked that I never knew she could hurt me so good. HAHA. I took Thursday off to allow my legs to recover, meanwhile I had been adding in clamshells, leg lifts, butt bridges etc all week to increase strength. By Friday, I decided that I needed to run to at least test my knee before a planned long and hilly run the next day. The run was okay, but that day I headed to the pharmacy to grab a knee brace (ended up being too small) and adhesive spray for my KT tape. I taped up my knee and met up with Jamie Saturday for a challenging, but lovely 27k run around Milton.<br />
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Jamie has this way of getting people to agree to climb all of the biggest hills around. I do admit that the view from the top of the escarpment was worth it though! A combo of KT tape, Aleve and a slower pace made the run bearable and I knew I'd be okay to run <a href="http://bayrace.com/" target="_blank">Around The Bay</a> on April 3rd, but racing it was still in the air. That good feeling was tempted right away when I heard from Sam that she had sprained her ankle on her long run. Man! What is with us training for marathons together!?!?!<br />
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Week 13 started well.<br />
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<a href="https://www.instagram.com/p/BDNk2Ofy_N3/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">It is a privilege to grow older. So many don't get the chance.</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-03-21T10:42:32+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Mar 21, 2016 at 3:42am PDT</time></div>
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I turned 39 on Monday and so I took off at 4:36am and run the year. My knee held up really well (with tape, but no Aleve) until about 12k and then it "seized" a bit. I was able to run through and finish. The pain is so weird. It comes and its horrible, but then it just ... goes away as I run. I have no idea how to temper it.<br />
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Tuesday I rested in order to ... rest my knee. I also went back to PT and she used shockwave on me this time. CRAZY! But oh so good! She was telling me that I'd be better pretty much right away and she wasn't wrong! I ran on Wednesday (a treadmill 8k, with 4 at 5:11/km) and had ZERO pain! Again, playing things smart, I decided to hit the bike for a short, if intense ride on Thursday.<br />
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A photo posted by Nicole (@macnic05) on <time datetime="2016-03-24T23:14:59+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Mar 24, 2016 at 4:14pm PDT</time></div>
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It was all systems go for the now traditional Good Friday Road Races. Per usual, Alasdair was running the 1k but this year Fergus joined in the fun. I like that they stagger the kids races by age, so Alasdair took off with his hockey friend and a few minutes later, Fergus and I were off as well. Both kids put in great efforts with Alasdair coming in 7th (his friend came in 3rd!). Alasdair and I will be running his first 5k race sometime this summer for sure.<br />
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<tr><td class="tr-caption" style="text-align: center;">Top is Fergus, Bottom is Alasdair. I may not keep up on our 5k!</td></tr>
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My friend Kelly came to run the 5k and blasted to a 4th overall victory and 1st in our age group (30-39) with a blistering time of 21:03, netting her a personal best for the distance and a massive truffle filled, chocolate egg as a prize. I forgot to change my 910xt from the display above and ended up running by feel for an average pace of 4:55/km. I'm very happy with the effort, especially considering I managed to call Swiss Chalet with my new blue tooth headphones in the 2nd KM and ended up walking to hang up my phone. I bettered my placement from last year and was 6th overall for F30-39. Net time for 5.11km was 25:07. My knee didn't bother me at all.<br />
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On Saturday Ivanka, Sam and I met up to run a double out and back to ensure that neither Sam's ankle, nor my knee would cause us further problems. We ran a very easy flat route in Burlington and kept the pace reasonable. I didn't tape but I did take an Aleve pre run. Not taping was a mistake. My knee was bothersome pretty much throughout the run, even if the weather and company was spectacular. I struggled through the last 8k especially. Sigh. I've got to figure out how to get back into PT this week and I must ensure my knee is taped VERY well for the race on Sunday. But you know what? You can't beat these morning views.<br />
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My knee was horribly painful for the rest of the day and night. Waking up on Sunday didn't offer any relief either. Still, I jumped on my bike for a 45 minute recovery spin. When I got off, the knee pain was gone and hasn't yet returned. Hmm, who knew? This week will likely spell more rides of similar effort and intensity before heading into my fifth consecutive 30k race at Around the Bay. If nothing else, I'm looking forward to crossing my favourite finish line on Sunday. I'll be back to set up the goals once they are solidified. Until then, please do some anti-wind dances for us for Sunday, okay? The weather is looking BRUTAL.macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com4tag:blogger.com,1999:blog-1844793083472648183.post-6433576427223595472016-03-14T12:49:00.000-04:002016-03-14T12:49:13.011-04:00Road To BQ: Week 11Suffice to say, with week 10 ending on the high of the <a href="http://ivealwaysbeenajoiner.blogspot.ca/2016/03/chilly-half-marathon-race-report.html" target="_blank">Chilly Half Marathon</a>, I was eager and excited to tackle week 11 with renewed vigour.<br />
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The week started with Sam and I discussing if we should look at changing the harder workouts in the Pfitz-Douglas <a href="https://www.amazon.ca/Advanced-Marathoning-2nd-Pete-Pfitzinger/dp/0736074600/ref=sr_1_1?ie=UTF8&qid=1457971627&sr=8-1&keywords=advanced+marathoning" target="_blank">plan</a> I had adapted from their Advanced Marathoning book. Suffice to say, after more than a bit of discussion, we agreed that we'd both do what works best for us, but that a few ending KM at race pace wouldn't go astray and decided to test the theory on Saturday's long run.<br />
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The rest of the week went really well in terms of workouts and pace. I nailed my 6x100s workout and ran my final split at 3:33/km pace - or 100m in 20 seconds. I know that my form was awesome and I could feel the difference ensuring perfect form made in the pick ups.<br />
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Wednesday was supposed to be 18k with 11k at half marathon pace, but as Sam and I had agreed to run at least 3k at marathon pace in the Saturday long run AND due to the fact that my legs were absolutely SHOT from the previous efforts, I ended up just running an easy 13k before work. The weather was amazing for March 9th and I was over dressed.<br />
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Wednesday was my work "Christmas" party and I decided to stay down town in order to ensure I got a really good nights rest. I left the party around 10pm, hopped into a cab and immediately sent him in search of McDonalds. I hadn't had much to eat at the party and sometimes you just need a Big Mac.<br />
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A photo posted by Nicole (@macnic05) on <time datetime="2016-03-10T03:21:52+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Mar 9, 2016 at 7:21pm PST</time></div>
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After an awesome 8 hours of sleep at the <a href="http://www.reservations.com/hotel/strathcona-hotel-toronto-on?gclid=CIqI0MvJwMsCFUw6gQodNzsNAw" target="_blank">Strathcona Hotel</a>, I woke up and decided to finish off my 18k run, with the final 5k on the Martin Goodman Trail. I had mapped out a route in Strava but basically just ran out until my watch said 2.5k and turned around and ran back. What a lovely way to run on a dedicated path in the city. It was nice to wave to the other runners who were out and also to see the city slowly come to life. Too bad it was a foggy (but warm!) day; I didn't get to enjoy all of my normal Toronto views<br />
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This run felt fine. I had felt a twinge in my right glute on the Wednesday morning run, but it was totally gone by this time, so I was happy to write it off as a one time random thing.<br />
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Saturday was long run day. <a href="https://www.instagram.com/sammykaye71/" target="_blank">Sam</a>, <a href="https://www.instagram.com/vankieyeo/" target="_blank">Ivanka</a> and I met near the lift bridge in Burlington to run the <a href="http://bayrace.com/" target="_blank">Around the Bay</a> route, plus 2k for a total of 20 miles. We started at the 14k point of the Bay Race course which is awesome because it front loads the run with all of the hills which hit normally from about 19-24k. Right away, the run was a gong show. I forgot one of my gels on my front hall table. Luckily, Sam had a French candy thing from <a href="https://www.instagram.com/zindine/" target="_blank">Zindine</a> which was absolutely fine at 24k, but not something I'd go back too (just a taste thing). Ivanka and I were both running with the new Spi Belt Bottles and we kept losing them. Turns out, we were both weighted down too much to keep them still. Then, my ass was frozen. Like bad. Turns out one of the bottles had broken and spilled water all the way down my ass. Awesome. Finally, my left knee basically gave out around 12k or so. I had to stop every so often to stretch it out a bit and take Ivanka's emergency Advil to get through the run.<br />
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With about 4k left to go, I noticed a good spot for Sam's regularly scheduled Insta post and we laughed our way through yet another fun video capture<br />
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A photo posted by Sam J (@sammykaye71) on <time datetime="2016-03-12T17:01:16+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Mar 12, 2016 at 9:01am PST</time></div>
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As soon as I straighten up, I knew I was in trouble. Right away, I told the girls that I'd start to walk a bit before running to give my knee some time to get used to the movement again. I started a light jog and fell into a good running pace again by the time they caught me, but soon after my knee buckled. IT Band Pain is real, yo! Sam yelled at me to walk the rest of the way, but I didn't listen. I did end my run right at 31k though when I made it back to the parking lot. I came home and took an Aleve, had a shower, rolled and taped up the knee as best as I could.<br />
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Yesterday I was still in some pain, but doing little jogs or lateral movement while playing catch with my son, didn't hurt, so I think (I hope) rest, a massage and more rolling TLC will do the trick. Oh and <a href="http://running.competitor.com/2015/03/injury-prevention/10-exercises-to-treat-it-band-syndrome_125083" target="_blank">focused strength training</a> as well. I guess. 7 days away from birthday 39 and my body is telling me that I need to focus on the TLC part of running too.<br />
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Needless to day, there was none of the planned 60 minute recovery bike yesterday, but I hope this is a mere bump in the road and recovery will come quickly.<br />
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Totals on the week:<br />
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I'll take it. Wish me well for week 12!macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com2tag:blogger.com,1999:blog-1844793083472648183.post-25069563228870221732016-03-07T12:21:00.000-05:002016-03-08T08:20:27.808-05:00Chilly Half Marathon Race Report!<h2>
aka: TEAMWORK MAKES THE DREAM WORK</h2>
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This past Sunday was the 20th running of the <a href="http://www.chillyhalfmarathon.ca/site-chilly/Chilly_Half.html" target="_blank">Chilly Half Marathon </a>in Burlington, Ontario. I had signed up right away after the race last year when the call was out for $50 registrations... or had I? </div>
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So, it turns out, I HAD attempted to register, but my payment never went through. I ended up paying full price for the race. Good thing it was a good one! </div>
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The plan was to go out with the 1:50 pace bunny and hold with them until the turn around 13.5k. From then, the thought was to pick it up if I was feeling good, or to stick with them until the end and then finish strong. This assumed a number of things: The pace bunny would be bang on pace (5:12/km), the weather would be good (no ice or snow or headwind), and that I'd actually, finally have a good race for the first time in over two and a half years.</div>
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Not too much to ask.</div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-03-05T18:52:13+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Mar 5, 2016 at 10:52am PST</time></div>
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I knew a few things going in: 1) <a href="https://www.instagram.com/sammykaye71/" target="_blank">Sam</a>, <a href="http://runningintune.blogspot.ca/" target="_blank">Emma</a>, <a href="https://www.instagram.com/vankieyeo/" target="_blank">Ivanka</a> and I would start together, 2) I'd run with music, 3) I'd run this one for me and no one else (sorry Sam, Emma, and Ivanka). I was nervous going into this, my 19th half marathon and 49th (!!!) race. I wanted so, so, so badly to have a good race. One where I didn't shit the bed (literally or figuratively) as Sam says. I needed a race where my mind didn't break down on me either. To be honest, I knew in my heart of hearts that I could hold the damn pace - I'd been doing a lot of random 1 miles at this pace over my treadmill runs, but I didn't know if my mind could take it. Thus the music. Music is a huge mental help for me, something I needed to go back and remember. It was sad to not run and joke with Sam during the good parts as usual, but I'm confident she understood.</div>
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<a href="https://www.instagram.com/p/BCnJKnqS_Ga/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Let's roll! Half Marathon 19! Praying for a good feeling, #bqorbust paced run. #chillyhalfmarathon #teamnuun #justrun #likeagirl</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-03-06T12:29:30+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Mar 6, 2016 at 4:29am PST</time></div>
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Race day dawned a bit colder than predicted. CRAP!!! Do I change my planned outfit? Will my sweet-ass PUMA Clash by Rhianna Tights hold up to the -1c? Maybe I should grab a heavier top? In the end, I stuck with what I had planned to wear, mainly because everything else was in the laundry and I wanted to wear those sweet, sweet tights, dammit. I ate my now typical pre-long run breakfast of plain oatmeal, made with water, topped with brown sugar and chased with a small apple juice. I tempted fate and had a small coffee. With the 10am start time, I figured I was good to go on the coffee. I grabbed a banana and some powerade to have while waiting. </div>
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I met up with Sam and Ivanka right on cue at 8am and by 8:25 we were sitting in the theatre at the Performing Arts Centre waiting for the race to begin. Emma and her husband got there about 20 minutes later and we all checked bags, ate bananas, cued playlists and got race ready. 3 trips to the bathroom and two shoe removals for me (to warm up my feet!) and we were ready to hit the corrals.</div>
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Right away, we found the 1:50 pace bunnies. There were two! Both continuous! WooHoo! Then, they started talking about running at 5:16/km pace (wrong) and being told to race for gun time (wrong). Whatever, this race was for me - they'd be a good target and help to keep the pace in check for the first few KM. The gun went off and so did the bunnies and the five of us (Emma's husband started with us; poor guy was battling the end of a cold and it wasn't his day). The bunnies started quicker than 5:16 and even 5:12, but no worry. They were going for gun pace afterall and had about 45-60s to make up. I stayed right with them. Sam stayed right with me. Emma, Ivanka and Steve were all lost. </div>
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I sang a few lyrics to Sam when good songs came through my playlist in the first 3k. I couldn't really hear her much, but it didn't matter. I was still taking the advice that <a href="http://robinandamelia.blogspot.ca/" target="_blank">Robin</a> had provided before Ottawa last year and was conserving energy for running, not high-fiving and talking. After the turn, Sam said to me, "These guys [pace bunnies] are running too fast! We have to let them go." I agreed of course and tried to reel in the pace, but it was just one of those days where the pace came easy. </div>
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<i>5:08-5:10-5:08-5:08-5:05-5:08-5:06-5:07-5:07-5:12. 10k Total: 51:19 I'm not sure I've ever paced my own racing so well.</i></div>
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Smarter this time about what I needed to get through the race in terms of nutrition, I had decided to carry Powerade in my handheld. I also stopped at water stations and grabbed water quickly. I didn't take the time to walk through them in the first half and they had no effect on my overall pace. I coupled this with half a gel at 6k and the other half at 9k. Sam had been bugging me lately about nutrition and I figured that I would use this race to experiment a bit if nothing else. I continued to take water at each station and had a final and full GU gel at 14k. I felt great the entire time; my stomach did not complain once.</div>
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After 10k, the race gets interesting if you've run it before and know what to expect. You begin to anticipate the elites and faster runners coming at you as the course is an out and back. There isn't much spectator support running out east, but what I did notice this year was that the course, while basically flat, has enough small, small rollers to keep things interesting. Sometime before the turn, I realized that I had lost Sam at a water station. I figured she'd catch me eventually. I figured that if something bad had happened, she either 1) didn't tell me as she could see how in the zone I was, or 2) would have told me so I knew not to expect her. Sure enough, so caught me back up and told me promptly, "You're running way too fast! I've got a 4:40 here!" I reminded her that she would show a faster split as she was just running hard to catch me. That made sense to both of us (phew) and we continued on. I was so in the zone.</div>
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The turn around came and none too soon; I needed to get there for my mental game. It had been super strong thus far with nothing threatening it, but making the turn at 13.5k means that you can count down the rest of the race and force yourself to stay on pace dammit-its-only-eight-k-more. Sam's husband was at the turnaround and she dropped off her water bottle to him and I said "Hi." We saw Emma shortly after the turn (yay, looking good) and could still see the 1:50 guys ahead of us. They must have settled in to about a 5:05/km pace based on the gap. </div>
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Right around here, we also came up to a kind of unofficial pace group. There was a clear leader (a tall blonde in a pink coat) and a clear group running with her. She was telling the group that they were perfectly on pace and that the plan was to hold on for these next 8k. Seeing her face and hearing her voice made me realize that it was <a href="http://www.michelletherunner.com/" target="_blank">Michelle</a>. I asked her what the pace they were holding at was, "5:12-5:16" Perfect. We had enough time banked to hang with them. "Sam, let's stay with this group. This is Michelle. She's a track Super-Star."</div>
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Michelle, though smiling, was puzzled - "How do you... how do I...?" "Instagram" I managed to breath out. And then I left Sam and Michelle to chat about ages and BQs and I just followed. Ah, the beauty of a pacer running the speed they say and you just hanging on.</div>
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We had picked up a slight headwind after the turn, but it died down quickly (or I got used to it). I was happy to have my vest after hating my life with the tailwind on the way out (where I was super hot). My mental ability threatened starting at 16k, but I held firm. I WAS doing this today. I WAS not failing. I WOULDN'T let myself down. And so I ran. I took the final water station with a bit of a walk, but nothing lost - the KMs were still coming well within target, if not so even. </div>
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<i>5:07-5:08-5:15-5:08-5:13-5:12-5:11-5:08-5:07, Total 11-19k: 46:29</i></div>
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As we came up to the 20th kilometre, Sam began to separate from the pace group. She veered over to the north side of the road as I did. I was behind her, but clearly saw what she was doing. She was making sure she didn't lose me when I made my way over to hit the 20k route marker (Every half. Always). <i>Cheerleader</i> by OMI was blasting in my ears and Sam was in full on cheerleader mode. "Let's go, Let's go!! C'mon!!!" Oh God, Sam my legs are lead, but I'm going as fast as I can. I'm not going to stop. I AM going to do this. We are going sub 1:50. We have time. </div>
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20 was my slowest kilometre of the bunch at 5:21. There was nothing here to slow me down... no hill or even slight rise, so I don't know why I slowed so much. I kept chasing Sam though. As always, I was chasing Sam to the end. </div>
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<i>Let's go!!! RUN!!! Let's GOOOOOO!!! Jackman Styles!!!! </i></div>
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KM 21: 5:09</div>
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And I'm thinking <i>800m, 2x around the track.You got it, you got it. Saw Hi to Mari for me Sam.</i> (Mari was at Brant and Lakeshore). </div>
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I'm pushing and Sam goes (as she does, damn finish kick). I see Mari and give her my only high-five of this race because I'm hitting all God-damned goals today and I'm feeling amazing. I hit Brant and see the crowd. And I run straight down the middle, watching Sam finish 5 seconds ahead of me and I wave my arms up and down, "Make some noise crowd! Celebrate me!!!" I even pulled a <a href="http://www.popsugar.com/love/photo-gallery/24238550/image/24321526/Jamaica-Usain-Bolt-posed-after-winning-gold-men-100m-final" target="_blank">Usain Bolt </a>move (I was in PUMA after all). And I cross the finish line and Sam tackles me and I know, this is what I needed. These people, these friends, this work. This is why I race. And this, this is the road to BQ. I know it.</div>
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<a href="https://www.instagram.com/p/BCnpuYDS_G7/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">BOOM!!! Second fastest half EVER! #chillyhalfmarathon #teamnuun #instarunners #bqorbust #justrun #likeagirl</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-03-06T17:14:01+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Mar 6, 2016 at 9:14am PST</time></div>
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Gun: 1:50:32</div>
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<b>Chip: 1:49:20 </b></div>
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Place: 749/2233</div>
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Gender: 213/1159</div>
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F35-39: 32/156</div>
macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com7tag:blogger.com,1999:blog-1844793083472648183.post-20936793338656628512016-03-02T19:57:00.000-05:002016-03-02T19:57:17.543-05:00Update! Weeks 8 & 9 and Chilly Goals!Hello... is this thing on? Sorry, I've been MIA, which usually happens when work gets crazy. And its been two weeks of full on crazy, but we had our first big presentation yesterday and <i>whew</i>, it went well. So now I have a few down days before I get right back into revisions for the next round (advertising - all glamour!)<br />
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So, how did the weeks go? Pretty okay. I missed some distance, but not the long runs, which are key. I actually fit all of my runs in last week including a 23k Tuesday run (spread over two runs!)<br />
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That's right, you even seen one trainer session in each week.<br />
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Week 8 I managed to run 6x100m run on the Monday and noped the nope out of any other work for the week. The week did end well with a 30k run along the <a href="http://bayrace.com/" target="_blank">Around the Bay</a> route with <a href="https://www.instagram.com/sammykaye71/" target="_blank">Sam</a> (for 18k) and <a href="http://runningintune.blogspot.ca/" target="_blank">Emma</a> (for the entire run), and then tacked on 2k to hit my first 20 miler of the training plan. It was a tough run (what with the elevation changes and distance), but I'm super happy to have put the distance behind me, even if I was a bit delirious by the end.<br />
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<a href="https://www.instagram.com/p/BCA5VEHS_Nb/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">You know you're hungry when, nearing the end of your run, you read "No fries..." #justrun #likeagirl</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-02-20T15:59:59+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Feb 20, 2016 at 7:59am PST</time></div>
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Emma waited for me to <strike>jog out to the pier and take photos</strike> finish my run so that we could get a post-run selfie together and bask in our awesomeness. I was shocked when I loaded the splits and saw just how amazingly consistent they were for the last half of the run (all in the 5:30s/km - go us!).<br />
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Week 9 was planned as a huge week: 69km with a 23k run on Tuesday and 26k with 19k at pace on Saturday. Thankfully, Sam became the voice of reason, asking why we'd run race pace the week before an actual race that we were all planning on ... racing? Whew! With that settled, I tacked the week of long work and long runs and hit all of my distance and a bike ride! The long runs and long work hours meant far too many of these:<br />
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<a href="https://www.instagram.com/p/BCODvWIS_EX/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Planning season. Death by mini eggs. #media #justanotherdamndayinadvertising</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-02-25T18:41:05+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Feb 25, 2016 at 10:41am PST</time></div>
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Its never a good thing to work a 7 minute walk from a Bulk Barn.<br />
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With the weekend long run clear to run easy, Sam decided that she'd plan <strike>a hell run</strike>, her favourite route which meant all of the Around the Bay Northshore Hills and then more hills followed by other hills after that. <span style="font-size: xx-small;">And one super sweet downhill. </span>I wasn't feeling the run from the second I woke up, but I did my best to keep up with the girls and they were awesome about waiting for me to crest the hills and in the end, I felt great for having put the mileage in.<br />
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<tr><td class="tr-caption" style="text-align: center;">It will make me stronger</td></tr>
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<a href="https://www.instagram.com/p/BCS1c4EMXbE/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">26k on Northshore and Hillsdale today with these Chiquita bananas. We're coming for ya #atb2016</a></div>
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A photo posted by Sam J (@sammykaye71) on <time datetime="2016-02-27T15:12:25+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Feb 27, 2016 at 7:12am PST</time></div>
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Everyweek, Sam #doesitfortheinsta<br />
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So, two good weeks, building base, if not speed. I was on the treadmill a few times in those weeks, so that does mean I was running some speed within those, but no tempo or anything. That is something that will come back next week. For this week, the goal is the nail the<a href="http://www.chillyhalfmarathon.ca/site-chilly/Chilly_Half.html" target="_blank"> Chilly Half Marathon</a>.<br />
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This will be my fifth running of the race. I PB'd my first race here and have always enjoyed the run despite varied conditions. I've decided to go out with the 1:50 pacer and the goal is to come in at 1:49xx. This is faster than I need to run to qualify for the Boston Marathon and if I manage to nail it, it will be a huge mental boost. Besides, Emma is looking to PB at sub 1:51:19 (<a href="http://ivealwaysbeenajoiner.blogspot.ca/2014/03/chilly-half-marathon-race-report.html" target="_blank">and I was part of that!</a>) and I want to do my best to help her get there. I know she can do it and I know I can too. Sunday will tell! See you on the flip side with the race report!<br />
<br />macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com2tag:blogger.com,1999:blog-1844793083472648183.post-19222635258314871642016-02-16T15:32:00.002-05:002016-02-16T15:37:57.760-05:00#BQorBust, Take 3: Week 7Back to reality this week. And reality meant a deep freeze!<br />
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Coming back from vacation and being sluggish coupled with a travelling husband and the cold meant that I spent a whole lot of time on the treadmill this week. In fact, only one run wasn't done on the treadmill and that was done on the indoor track at the Milton Sports Centre. Here's what the end of 53 laps around a 200m track looks like.<br />
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<a href="https://www.instagram.com/p/BBqxMqAS_EE/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Building the mental game (and staying warm). 53 laps for 10k tonight. #bqorbust #teamnuun #justrun #likeagirl</a></div>
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A video posted by Nicole (@macnic05) on <time datetime="2016-02-12T01:45:38+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Feb 11, 2016 at 5:45pm PST</time></div>
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The weekend provided a much needed break though! We had a long weekend in Ontario to celebrate family day and I really feel like we actually got a chance to relax and chill out. There was hockey for my boys and rep lacrosse tryouts for my oldest son, but we also had friends over for dinner and did some simple things, like rolling all of the coins we had hanging around.<br />
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<a href="https://www.instagram.com/p/BB0gCTSy_Dp/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Family day fun.</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-02-15T20:28:05+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Feb 15, 2016 at 12:28pm PST</time></div>
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I even managed to watch the <a href="http://www.latrials2016.com/" target="_blank">US Olympic Marathon Trials</a> live and was super inspired watching all of the runners, especially Amy and Shalane who reminded me of the <a href="http://ivealwaysbeenajoiner.blogspot.ca/2015/05/ottawa-marathon-race-report.html" target="_blank">Ottawa marathon</a> run from last year. As <a href="https://www.instagram.com/sammykaye71/" target="_blank">Sam</a> noted, we're the original A&S. As always, I was routing heavily for <a href="https://marathonmeb.com/" target="_blank">Meb</a> who proves time and time again that age is just a number and I was thrilled to see him come in second place. I do admit that I got a bit afraid after a commercial break when I couldn't see him in the lead pack any longer, but I quickly realized that he had just tucked his singlet into his shorts. So funny how you can get personally invested in the elites. I actually spent the first hour watching the trials on my bike with Trainer Road and am happy to have fit cycling back into the mix. I hope to hit the bike at least twice this week.<br />
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Here's how my week 7 shook out:<br />
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Monday: 6k on the treadmill at lunch. I slept in and totally missed the 16k I was supposed to do.<br />
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Tuesday: Rest. My husband was travelling so that took before and after work out of the equation and I couldn't manage a lunch run either.<br />
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Wednesday: 8k in the evening. My husband was back home! YAY!<br />
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Thursday: 5k at lunch with the middle mile at BQ pace and 53 laps around the track for 10k in total. That made 15k on the day.<br />
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Friday: Rest in anticipation of running my long run the next day.<br />
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Saturday: I couldn't make the timing work for the run meet up based on my son's activities, so I ended up on my bike trainer for an hour with Black during the US Olympic Marathon trials. 22.5k in total.<br />
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Sunday: 29k. On the treadmill. All at once. Thank goodness I haven't had time to listen to the last three episodes of season two of <a href="https://serialpodcast.org/" target="_blank">Serial</a>. Do you know what's on TV on Sunday mornings? Fishing shows, Infomercials and Church service. But when the temperature is -31c, I'm not heading outside for 3 hours. On purpose.<br />
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<a href="https://www.instagram.com/p/BBxUg9NS_O8/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">I don't always run 18 miles on a treadmill, but when it's -31c/-24f out, I sure as hell do. #iCANfeelmyface #teamnuun #bqorbust #justrun #likeagirl</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-02-14T14:49:41+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Feb 14, 2016 at 6:49am PST</time></div>
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I made the run interesting by stopping for a minute or so after each 6 miles and changing pace every mile. That also helped. Never has the mantra "Run the Mile You're In" been more clear to me.<br />
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And that's it for week 7. I did miss a bit of distance (13k), but I also fit in a spin, so I'm calling evens on the week. Week 8 is on track thus far and we're getting a break from the cold, so that's always a good thing.<br />
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Total: 80.6k (50mi), 5hr, 23min<br />
Run: 58.1k (36.1mi)<br />
Cycle: 22.5k (14mi)<br />
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<br />macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com2tag:blogger.com,1999:blog-1844793083472648183.post-40947225466106961072016-02-12T10:31:00.000-05:002016-02-12T10:31:03.006-05:00Catching up!<div class="separator" style="clear: both; text-align: center;">
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Hello! So much to catch up on! I've been absent the past while due to vacation. First, there was the hustle in getting ready to go on vacation, then the vacation itself and finally, being back at work and settling back into a routine. That's been tough. I haven't even grocery shopped yet, so I've been <strike>stealing</strike> enjoying my kids lunchtime snacks as my own (goldfish crackers and cheese strings anyone?).<br />
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<a href="https://www.instagram.com/p/BBLBdDGS_Ai/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">We are on the #disneyfantasy #disneycruiselines #mywintervacation</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-01-30T17:51:59+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Jan 30, 2016 at 9:51am PST</time></div>
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That's about half of our 22 person group, ready to cruise on the Disney Fantasy (Yes, we were on the sailing that had <a href="http://disneycruiselineblog.com/2016/02/developing-story-disney-fantasy-experiencing-mechanical-issues-skipping-castaway-cay-on-february-5th/" target="_blank">mechanical problems</a> and skipped Castaway Cay). The trip was awesome! This is was our third sailing with Disney and even before the discount we received as a result of the malfunction, we were already thinking about our next trip!<br />
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Let's catch up on running a bit, shall we?<br />
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Week 5 went well, very well. I ran 73.94k over 5 runs, including my long 24k run with <a href="https://www.instagram.com/amyd4115/" target="_blank">Amy</a>. It was a great run, but unfortunately, we saw a coyote hit by a car right in front of us and die. We stopped and called the humane society and they came to pick up the animal. the driver didn't even stop!!! There was a lot of damage to the front of the drivers vehicle as well, so I'm shocked that they just kept driving! I also hit the trainer for one ride, putting in 17.6k on <a href="https://www.trainerroad.com/cycling/rides/2985487-carter-1" target="_blank">Carter +1</a>.<br />
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<a href="https://www.instagram.com/p/BA2GNz-y_AH/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">#seenonmyrun #nofilter Worth the early hours.</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-01-22T14:49:33+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Jan 22, 2016 at 6:49am PST</time></div>
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Week six was the week were leaving on vacation, driving to Buffalo on Thursday evening, flying to Orlando on Friday and sailing on Saturday! I front loaded my week, but running the first half marathon pace run on Sunday which allowed me to take a bit of pressure off. In the end, I only fit in two runs, a 12k and a 26k, but that 26k was an epic run: All Treadmill! The last 16k was done at pace and the run actually went amazingly. I got a whole lot of support for this run from <a href="http://runningintune.blogspot.ca/" target="_blank">Emma</a> and <a href="https://www.instagram.com/sammykaye71/" target="_blank">Sam </a>which also made it easier. I couldn't quit as people were waiting for me to finish<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQZJDKL4ARu0mhRO4coUqiUPBMsvaIQCjKeRHX8P3om_FI4bhWnP097hWomrOo4bHNgJCr25o1d0wdsvwLzmAFglY7t8DCYG2KtRQMe3d-5uOgK0Vz78nUbWQEmJ-nQOOaQQ0aSqAWYu4/s1600/cheer+squad.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQZJDKL4ARu0mhRO4coUqiUPBMsvaIQCjKeRHX8P3om_FI4bhWnP097hWomrOo4bHNgJCr25o1d0wdsvwLzmAFglY7t8DCYG2KtRQMe3d-5uOgK0Vz78nUbWQEmJ-nQOOaQQ0aSqAWYu4/s320/cheer+squad.png" width="302" /></a></div>
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Then, we left on vacation.<br />
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<tr><td class="tr-caption" style="text-align: center;">Dry month also came to an end!</td></tr>
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For the week of vacation, I ran three times! They were all on the boat and they all felt great!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSHSB83IhbBlXCSzrFVu-LJxKr5KpVzRuJ3ZyYso15fdm9V0GX1u_Pkt-XkIK-TGofhZZyElosZMLFhGMzjMZH5eQSdPwLEEwCUM1owIYdELZjIpcDX7cg8Nbii6_S2Xq0-x6svX9cdy0/s1600/IMG_0441.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSHSB83IhbBlXCSzrFVu-LJxKr5KpVzRuJ3ZyYso15fdm9V0GX1u_Pkt-XkIK-TGofhZZyElosZMLFhGMzjMZH5eQSdPwLEEwCUM1owIYdELZjIpcDX7cg8Nbii6_S2Xq0-x6svX9cdy0/s320/IMG_0441.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Can't beat these views (Tortola)</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Cool map from my 5 mile run as we docked in Tortola<br /></td></tr>
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While we were unable to make it to Castaway Cay, we still got a chance to run the race, around deck 4 of the boat on the running tack. I started with the first wave and even though I had no pace feedback from my garmin (it would pause and not track things correctly, for example a 4 mile run became 19k!), I still managed to run faster than half marathon pace for first place female!</div>
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<a href="https://www.instagram.com/p/BBaEKc-y_Pw/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Not quite the view I had hoped for upon finishing my second Castaway Cay 5k, but I'll take close to PR effort and first female. Thanks for the great shirt @redshirtrunning #mywintervacation #disneyfantasy #disneycruiselines #justrun #likeagirl</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-02-05T14:04:16+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Feb 5, 2016 at 6:04am PST</time></div>
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We got home last Saturday night and I still managed to fit in a short run on Sunday, even though I could really feel that my "land legs" hadn't come back yet. That 6k brought my weekly total up to a respectable 25.5k run on the week! </div>
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And now, we are back home and I'm tackling week 7 of the plan. With the success of the 26k treadmill run and the 5k at faster than half marathon pace behind me, I decided to pull the trigger and finally signed up for the <a href="http://www.torontomarathon.com/" target="_blank">Goodlife Toronto Marathon</a>. Whew! In 78 days I'll toe the line at marathon #5 and BQ attempt #3. Let's hope this one sticks.</div>
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In the meantime, I'll continue to bask in the memories of another awesome family vacation as I run through cold, wind and snow.</div>
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<a href="https://www.instagram.com/p/BBbLM0VS_B-/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">What a good looking MacFamily. #mywintervacation #disneyfantasy #disneycruiselines</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-02-06T00:25:00+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Feb 5, 2016 at 4:25pm PST</time></div>
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macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com6tag:blogger.com,1999:blog-1844793083472648183.post-21291514970103985402016-01-19T12:56:00.001-05:002016-01-19T12:56:16.280-05:00Week Three: Bring in the Winter!So week three was last week. I had super high hopes for this week after how well everything worked for me in week two. There was only one high stress workout on the plan with Thursday's run scheduled to be 13k with 6k at half marathon pace. I've resigned myself to the fact that I will be hard pressed to PB a half marathon in the late winter (when I'll be racing at <a href="http://www.chillyhalfmarathon.ca/" target="_blank">Chilly</a>), so my goal for these paces right now is to not fall below 5:05/km. I was pumped and ready to go on week three!<br />
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Monday: I knew the night before that the morning would be freezing and so I planned to get to the gym early and throw down as much as I could out of the 16k on the plan before work, making up the rest in the afternoon. Yup, two sets of clothes, two towels, two shoes etc, etc. Mainly because, two runs, two different gyms. I love my <a href="http://www.goodlifefitness.com/" target="_blank">Goodlife </a>all gym membership.<br />
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<a href="https://www.instagram.com/p/BAZd64dS_AE/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Run one of two today. Plan calls for 10 miles total. #bqorbust #treadmill #justrun #likeagirl</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-01-11T11:58:42+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Jan 11, 2016 at 3:58am PST</time></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-01-11T22:27:22+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Jan 11, 2016 at 2:27pm PST</time></div>
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16k in 1:31:03<br />
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Tuesday: Poor Fergus was home sick, so I stayed home as well. It was snowing all day on and off, so it ended up better for me as I didn't have to do the 3hr round trip commute. When my husband got home, I took to the clear bike lanes and ran my 6k as scheduled 33:11<br />
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Wednesday: I took it to the bike and repeated <a href="https://www.trainerroad.com/cycling/rides/2937136-Goddard-45" target="_blank">Goddard 45 </a>on Trainer Road. Man, this felt amazing! I'm getting better on the bike for sure! 17.4k, 45 minutes.<br />
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Thursday: The aforementioned high stress day. I decided that I couldn't take another 8 miles on the treadmill in the week and figured that I'd be fine on the bike path again, so decided to hit the roads early (aka 0420 alarm) and get it done. Well, real winter had other ideas and it snowed overnight, rendering everything snow covered and slippery and gross and I barely broke 6 minute kilometers while slugging through 9k in 53:28. The run was a huge disappointment at the time, but I've since decided that one run (which wasn't even bad, it was just thwarted by weather) won't a bad training cycle make. Also, it yielded my most liked 2016 Insta so far.<br />
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<a href="https://www.instagram.com/p/BAhEWLmS_OF/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Safety first. Overnight snow cut my run short and cut speedwork completely this morning. Neither roads nor paths were clear. Still, I got in 9k and the temps were beauty. #bqorbust #teamnuun #justrun #likeagirl</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-01-14T10:49:10+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Jan 14, 2016 at 2:49am PST</time></div>
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Friday: Rest day!<br />
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Saturday: Run the hills! Met up with Gerald, <a href="https://www.instagram.com/sammykaye71/" target="_blank">Sam</a>, and <a href="http://runningintune.blogspot.ca/" target="_blank">Emma</a> and ran the Northshore Hills out and back. These easy long runs need to be done on this route as its part of Around the Bay, which is my goal race. With limited to no plans to run hill repeats within my plan, I need to prepare for this race and doing it on a Saturday morning with friends is the best way possible! 23k, 2:11:02<br />
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<a href="https://www.instagram.com/p/BAmoTMny_E_/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">The #teamnuun that runs together, stays together. Great 23k with fellow ambassadors @egrrrl and @sammykaye71 today and Gerald. Northshore both ways. #obvs</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-01-16T14:39:32+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Jan 16, 2016 at 6:39am PST</time></div>
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Sunday: Don't ask me why (though the answer is probably that Trainer Road is somehow a cult and I've been assimilated), but I wanted to ride a bit longer and a bit tougher on Sunday. I found a ride called Blackcap and Emma assured me that it was a good one to try. I believe she calls these rides <i>REWARDING. </i>Well, she's not wrong. The ride felt difficult after a super busy day, but after 75 minutes on the bike (my longest trainer ride to date), I felt awesome! I'm super happy about this! Total KM were 29.2.<br />
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Total KM: 100.68k (62.55mi), Time: 7:08:44<br />
Run: 54.08k (33.6mi)<br />
Bike: 46.6k (28.96mi)<br />
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There is more snow and cold on schedule for this week, so I'll have to determine if that means more treadmills or risking the roads, but my head is settled back on straight after Thursday and I'm ready to tackle week four with renewed vigour! I hope your training is going just as well!<br />
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<br />macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com6tag:blogger.com,1999:blog-1844793083472648183.post-11619117203192104282016-01-12T09:51:00.001-05:002016-01-12T09:51:38.553-05:00Week two of ... maybe marathon trainingAh, week two!<br />
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Of... maybe marathon training.<br />
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If you ask me right now, I will 100% be toeing the line of the <a href="http://www.torontomarathon.com/" target="_blank">Toronto Marathon</a> on May 1st. The week that I had went so well and ended with one of the most confidence boosting runs I've had in a long, long while. Of course, have the great support of my friends and the social media community on <a href="https://www.instagram.com/macnic05/" target="_blank">Instagram</a> and <a href="https://www.strava.com/dashboard" target="_blank">Strava</a> really help a whole bunch. Here's how things shook out.<br />
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Monday: It was a coooooold morning to start the week. -19c with wind chill or something stupid like that. I was ready though:<br />
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<a href="https://www.instagram.com/p/BAGcU2US_F_/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Run forecast for tomorrow's dark o'thirty run? Real feel -23c. #justrun #likeagirl</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-01-04T02:39:12+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Jan 3, 2016 at 6:39pm PST</time></div>
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So I hit the road bright and early and was able to NAIL my workout of 10x100m. I actually used the workout feature on my Garmin 910XT for the first time and it was awesome to just run hard or slow down once the watch buzzed. I don't know why I haven't used this feature before. HAHA. 13k, 1:15:56<br />
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Tuesday: Rest day. I had a 45 minute trainer ride on the plan, but my son's had hockey and we didn't get home until after 730 and I still had to eat dinner and prep everyone's lunch for the next day. That's the way it goes at times.<br />
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Wednesday: An even EARLIER morning with the 0420 alarm, but the plan called for 16k. I had a great run and was very happy to run by a friend twice on the run as it gave me some much needed boosts to know that I wasn't the only crazy early bird getting my run on. 16.64k, 1:34:23. As a note, this is a 5:40/km pace. These runs are supposed to be "aerobic" however the prescribed pace is low for the work my heart is supposed to do, so my attempt will be to nail these runs at 5:40-5:45 pace.<br />
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Thursday: Upper box and abs at the gym at lunch. I really don't like lifting weights all that much, but I know that upper body strength will go a long way to <a href="http://www.asics.co.uk/sports/running/performance/the-upper-body-in-running" target="_blank">helping me </a>run a successful and quick marathon, so I suck it up and go. 40 minutes in the weight room. Once I got home, I hoped on the trainer and road the 45 minute ride I had skipped on Tuesday. It was a good ride and I got in 17.85k<br />
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Friday: Rest day! My goal is to keep Friday's as rest days as much as possible.<br />
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Saturday: Bring in the reinforcements! <a href="https://www.instagram.com/sammykaye71/" target="_blank">Sam</a> and <a href="https://www.instagram.com/vankieyeo/" target="_blank">Ivanka</a> agreed to meet in Milton to run the 21k we had on plan. I knew Henro is usually happy to join in as well and to my surprise, Gerald (my friend from my Running Room days) messaged me looking for a run as well. So, the ladies started at my place and ran 4k to meet up with the men. At that point, the work began as the plan called for 13k at goal marathon pace (5:20/km), the run was a big loop and having a group plus running around Milton in the daylight helped to make it fly by. Before we knew it, we were back at the meeting point having nailed our pace work and running the 13k at 5:13/km on average! WooHoo! Only 29.2k more like that and we'll be booking our tickets to Boston! 21k, 1:53:18 (I think this is the fasted half I've run in almost two years).<br />
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<a href="https://www.instagram.com/p/BAUvrqPy_OY/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Sam: Jump! Ivanka & me: Wait. What? #runnersmakethebestfriends #instarunners #justrun #likeagirl</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2016-01-09T15:57:43+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Jan 9, 2016 at 7:57am PST</time></div>
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Sunday: I had big plans for the pool on Sunday, but my bed was way more comfortable. I've decided to only swim if I really want to. I'm NOT training for a triathlon (though it would be nice to try one this summer) and the goal is 100% the BQ, so no guilt on missing the third sport. Instead, I had a relaxing morning with my family, watched Fergus' hockey game, went grocery shopping and then came home and rode my final ride of the week, Monitor 30. Brutal (yet rewarding as <a href="http://runningintune.blogspot.ca/" target="_blank">Emma</a> says) workout of 4x6 minutes in the sweet spot with only :30seconds of rest. I nailed it. The mental game I'm gaining on the bike is really going to help me during those tough runs as well. 12.5k total<br />
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And that's it. Week two. All workouts were done and executed well. If today was April 1st, I'd be signing up for the marathon. However it's not and I plan to keep up the work over the coming weeks so that I am in a place to do so at that time.<br />
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Total: 81.01km (50.3mi), Time: 6:38:37<br />
Run: 50.66km (31.5mi)<br />
Bike: 30.35km (18.9mi)<br />
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I hope your training is going just as well as mine!macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com4tag:blogger.com,1999:blog-1844793083472648183.post-14991659993287410392016-01-04T16:07:00.000-05:002016-01-04T16:07:08.120-05:00Let's get at 'er: 2016 week one and goalsBoom! Off season is dunzo!<br />
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Last week, I started my new training plan which will (hopefully) take me to a marathon in May! Its true, I have yet to officially sign up for a spring marathon. After evaluating my past two seasons, I decided to train as if I was going to run one and then use the 30k race at <a href="http://bayrace.com/" target="_blank">Around the Bay</a> as the final test before I commit any money to the cause. Once again, my partners in crime include the best racing partner ever<a href="https://www.instagram.com/sammykaye71/" target="_blank"> Sam</a>, triathlete extraordinaire <a href="http://runningintune.blogspot.ca/" target="_blank">Emma</a>, and the super lovely and funny <a href="https://www.instagram.com/vankieyeo/" target="_blank">Ivanka</a>! I'm looking forward to many great Saturday mornings spent in Burlington and Oakville running the beach strip and northshore hills <strike>bitching about</strike> enjoying the cold and wind.<br />
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<a href="https://www.instagram.com/p/_x8p-5S_Ck/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Not helping with the crib. But one of the best gifts this year! Thanks @sammykaye71 #runnersmakethebestfriends</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2015-12-27T03:37:39+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Dec 26, 2015 at 7:37pm PST</time></div>
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My dreams are once again BIG for 2016. As with the past two years, I'm still chasing that elusive Boston Qualifier Marathon. The bonus this year is that I will be running to qualify for the 2017 race, when I will be 40. This means my time has gone up to 3:45! WooHoo! Of course we all know that its super difficult to get into Boston now with a time just inside of the cut-off, so the aim will be a 3:42xx and fingers crossed. I really hope I finally am able to put together a good marathon!<br />
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Since I started going after the big BQ, my goal has been to qualify before I'm 40, so this is my final year to meet that goal. Hard and consistent training will help me to get there and in week one I'm off to a great start.<br />
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Monday: 13k with <strike>6k</strike> 3k at half marathon pace. I was not in shape to handle this yet, plus I had a persistent headcold to battle with. 3k was enough. This was run with Sam and fellow hockey mum, Kelly.<br />
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<a href="https://www.instagram.com/p/_1uk8rS_HE/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Here we go again. How amazing is it to find the perfect running partner?! First run of the plan that will hopefully lead us to Beantown. I'm more than ready to make this one stick, @sammykaye71</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2015-12-28T14:51:36+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Dec 28, 2015 at 6:51am PST</time></div>
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Tuesday: Trainer Road! The key to my cross training this cycle (PUN!) will be the bike. I rode Ericsson for 45 minutes and 18.1k. Getting faster!<br />
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Wednesday: Mid-week long run of 14k. This cycle, I'm using a plan from <a href="http://www.amazon.com/Advanced-Marathoning-Edition-Pete-Pfitzinger/dp/0736074600" target="_blank">Advanced Marathoning</a> and it calls for mid-week long runs. This was done in the afternoon on a nice day after snowfall. I got it done. It was fine.<br />
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Thursday: Trainer Road Carson. The only 1 hour ride of the Sprint Triathlon plan I'm following. I rode this well and enjoyed* all of the simulated hills and seat transitions. 23.5k<br />
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<span style="font-size: xx-small;">*clearly, Trainer Road has somehow worked its magic on me</span><br />
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Friday: Rest day! We were in The Blue Mountains for New Years Eve with my husband's brother and family and while I didn't have a drop of alcohol**, there was no time to fit anything in with the drive home. Besides, it was a rest day on the plan.<br />
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<span style="font-size: xx-small;">**My husband and I have gone dry for a month</span><br />
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Saturday: Starting the New Year right with an out and back on the beach path in Burlington/Hamilton with a great group of people! We ran 20.16k and all stopped our watches perfectly! 1:53:32<br />
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<tr><td class="tr-caption" style="text-align: center;">photo credit: Emma's husband</td></tr>
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Sunday: 30 minute Taku recovery ride on Trainer Road. The day didn't work out to be conducive to a swim (I slept in too late for the morning swim and hockey got in the way of the noon swim), but I didn't want to do nothing, so this short ride for 10.9k it was!<br />
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All in all, it was a fantastic week! I got in all of the runs and cross training I was supposed to do while still enjoying my time off with my family. We had a great New Year and I'm ready to tackle the BQ goal again. Glad to have you along for the ride.<br />
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Run: 47.17km (29.3mi), 4h23m30s<br />
Ride: 52.5km (32.6mi), 2h15m<br />
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Total: 99.67km (61.9mi), 6h38m30s<br />
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<br />macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com2tag:blogger.com,1999:blog-1844793083472648183.post-67819962228672647162015-12-21T14:27:00.002-05:002015-12-21T14:29:40.486-05:00Week Seven: Festive SpecialWell, it turned out that week seven ended up being a bit of a reduced week. I didn't realize how busy I was at the tail end of the week and as a result, I was not able to hit all of my workouts. I spent a good amount of time celebrating the year with friends though, so that is always a plus!<br />
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On Friday night, some of the mum's I've met through my older son's hockey teams got together for dinner and drinks. The company was awesome of course, as was the food, but the restaurant took over 2 hours to bring out our mains! Unfortunately, quite a few ladies didn't make the trip down the road to the bar for last call. But I did!<br />
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<a href="https://www.instagram.com/p/_ddjrhy_Kx/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Long run may not go well tomorrow. #drinkingmanhattans</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2015-12-19T04:41:06+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Dec 18, 2015 at 8:41pm PST</time></div>
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Saturday evening, we had our team hockey Christmas party. It ended up being at our house and it was so much fun! At one point, almost all of the kids (and parents) were pulling out their "Whip-Nae-Nae"<br />
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<a href="https://www.instagram.com/p/_frYIgS_IZ/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Hockey Party. #merrychristmas</a></div>
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A video posted by Nicole (@macnic05) on <time datetime="2015-12-20T01:20:20+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Dec 19, 2015 at 5:20pm PST</time></div>
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As a result of two big nights (aka not a lot of sleep), I didn't get in any swimming this week! And I also didn't do any strength training, not even a single push-up! I'm finished work on the 23rd though and don't go back until January 4th, so I hope to fit in a lot more during the office closure period. Here's how this week shook out:<br />
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<b>Monday</b>: Off<br />
<b>Tuesday</b>: 8 minute test on Trainer Road. My FTP went from 160 to 193. I'm ready to work! 21.9km total in 1hr<br />
<b>Wednesday</b>: Off - my calves were sore in the AM and no time in the PM/at lunch<br />
<b>Thursday</b>: 9k in the AM, running and 45 minutes with Goddard (17.3km) in the PM as I wasn't sure if I'd fit it in on Friday before my dinner with the ladies.<br />
<b>Friday</b>: I got home early after driving downtown to work (and paying way too much to park for six hours), so I asked <a href="https://www.instagram.com/zindine/" target="_blank">Zindine</a> for an easy TR workout. He came through with Carter. Except I picked the +1 version and made the 45 minutes a lot harder on myself! I rode 45 minutes for 17.6km<br />
<b>Saturday</b>: I fit in a 7k run, mid-morning between hockey and shopping and cleaning up a bit before the party<br />
<b>Sunday</b>: More hockey for both boys and a mission to get my nails done resulted in a "long run" of only 9k. But my nails look good!<br />
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<a href="https://www.instagram.com/p/_h7Y41S_Ev/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Christmas nails > long run. 🎅💅 #justrun #likeagirl</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2015-12-20T22:18:44+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Dec 20, 2015 at 2:18pm PST</time></div>
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Totals for the week:<br />
Run: 25.1km<br />
Cycling: 56.8km<br />
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Total: 81.9km, 4h51m25s.<br />
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Despite the fact that its Christmas this week, I think my mileage will see increases for my last off season week! If my calves cooperate - they are so tight. I need to ensure I get on fixing that before more problems (PF!) arise!<br />
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Merry Christmas and Happy Holiday's to everyone!macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com1tag:blogger.com,1999:blog-1844793083472648183.post-60377999835247716852015-12-15T09:23:00.001-05:002015-12-15T09:31:56.663-05:00Week Six of Off Season!Sailing right along in this off season thing! I've made a firm decision this week in regards to swimming and took a foot off in terms of cycling, but I still managed to fit in what I wanted.<br />
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In terms of swimming, I had originally planned to get to the 9pm lane swim on Thursday nights. After four weeks of thinking that this would happen and not, I decided that the stress and guilt of planning for this swim time wasn't worth it. I will likely NEVER make it to a 9pm anything on a week night. Let's face it, in order to get a good 7 hours sleep, I will need to be in bed most nights by 930pm at the <i>latest</i>. That swim time just doesn't fit with my lifestyle. And I'm not even training for a triathlon. Letting that go and realizing that I may only make a swim time once a week if I'm lucky really gave me some extra energy to go and attack things again. In the end, I swam on both Saturday and Sunday as my sons both had hockey schedules which cooperated with the lane swim times. The thing is, when I swim, I really enjoy it.<br />
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In terms of cycling, this was the final week of my sweet spot base building plan and I decided to skip the final 90 minute spin. I just wasn't feeling it and I wanted to take some extra time back for myself (and sleep, let's be honest). In the end, this was the right decision as I was able to attack my long run on Saturday and due to running with some speedier friends, the back half of the run was rather quick!<br />
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Here is how week six shook out:<br />
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Monday: TR Black - a consistent effort for an hour. Not all out, but no lovely 60% breaks either<br />
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Tuesday: Rest<br />
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Wednesday: Slept in. Ran 7k at the gym at lunch with 5x2 mins fast, 2 mins slow (Coach Phaedra special), this felt great! In the evening, I was supposed to repeat TR Black, but instead I used my home selector weights to fit in my strength training.<br />
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Thursday: 8k early AM run before meeting friends/colleagues for breakfast prior to work. My stomach was slouchy like I had drank too much so I kept it easy.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKouDW9tZQEuTOYs72-IC0C1POgZHrnBi5DoWoE7c_rO0isYXUtiJsP_Zho88BU3w_UjlW5TU9dFtmAMYaGtF-woe1Tesfi5EPhjy0hkBZa9pGmp1UQlfxpBc7dxXH6mciFtTBcq59ejU/s1600/20151210_055640.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKouDW9tZQEuTOYs72-IC0C1POgZHrnBi5DoWoE7c_rO0isYXUtiJsP_Zho88BU3w_UjlW5TU9dFtmAMYaGtF-woe1Tesfi5EPhjy0hkBZa9pGmp1UQlfxpBc7dxXH6mciFtTBcq59ejU/s320/20151210_055640.jpg" width="179" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Seriously, this weather is awesome!</td></tr>
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Friday: After work, I hit the trainer for the second Black session of the week. This time, I was prepared and it felt better. Then, I met up with a whole bunch of my running friends for dinner and left with a sweet pair of #runnerd socks (no photo, sorry)<br />
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<tr><td class="tr-caption" style="text-align: center;">Once I retake the FTP test, something tells me I won't be so off target</td></tr>
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Saturday: Long run day! While I was supposed to meet up with Sam, Ivanka, and Amy at my place at 7, only Ivanka showed as the others were not feeling well. We left right at 7am and ran about 5k to Kelly's place (fellow hockey mum), where she joined in. Around 10k, Henro joined us and the foursome was complete. Once we met up with Henro, our pace dropped to about 5:30/km, but it felt good and we kept up the conversation. I love running with people it makes the time fly. Ivanka and I ran 20k total with Kelly putting in her longest run ever at 15k and Henro continued past my house and home to his own place for 14k. Great day (no photos! - that was Sam's job!).<br />
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After I got home and showered, I noted that Alasdair's hockey practice and lane swim time were at the same time, same place! With no time to spare, I made the decision to go swimming. This worked out well and I swam for 1,000m - feeling good the entire time.<br />
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<tr><td class="tr-caption" style="text-align: center;">Lying swim cap</td></tr>
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Sunday: The day started slow when I turned off my alarm and decided not to run. HAHA. I knew I wanted to get back to lunch lane swim, so I ate a bigger than normal breakfast and then headed out to church and to get groceries with Fergus while my husband took Alasdair to hockey. After everyone was home, it was time to swim. I planned to be in the pool for an hour and I did. I managed to swim 50m at a time (HUGE!) and ended up with 1,200m.<br />
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I got home in time to dry off and eat before changing again into running gear. I ended up getting my run in, taking the long way to Fergus' 2:30pm hockey game. YAY for fitting everything in!!! And we put up our Christmas tree!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfbDkBsqzLwDKlCCB8zXqjaYgxc91ie5hZFb1jSFbNK8JM6UrRDsQx693bxmud2Jzy5WfsGr6QVH8mHy3au7Yf-l6B4KgwR8y9UOHwxQXt2kNLssztU3zvAof0BNsD8x9ikv65aDVqs4Q/s1600/IMG_20151213_164503.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfbDkBsqzLwDKlCCB8zXqjaYgxc91ie5hZFb1jSFbNK8JM6UrRDsQx693bxmud2Jzy5WfsGr6QVH8mHy3au7Yf-l6B4KgwR8y9UOHwxQXt2kNLssztU3zvAof0BNsD8x9ikv65aDVqs4Q/s320/IMG_20151213_164503.jpg" width="240" /></a></div>
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Total distance for the week: 84.96k, lower than "usual" this off season, but I skipped about 45k on the bike (two rides) and that was the right thing for me.<br />
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Total time: 7h16m59s - YAY for fitting it all in!<br />
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This week should be interesting. I need to decide if I'm going to take another easy bike week or re-take my FTP test (which is highly anticipated among my <strike>pushy</strike> triathlete friends). Seeing as longer mid-week runs will start in two weeks, I should likely up my run distance as well in individual runs. Finally, I would love to get back in the pool twice. Oh, and strength training. Ya. I guess I shouldn't forget about that.<br />
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Have a great week!macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com8tag:blogger.com,1999:blog-1844793083472648183.post-69892794039748406982015-12-07T21:29:00.000-05:002015-12-08T11:18:30.492-05:00Off Season, Weeks 4 & 5: One step forward, Two steps back...So, weeks four and five have come along in the off season! I had a bit of a lag last week, but such is life. Week four was pretty special! I got back into the pool with a coach and I got in a great run with the girls!<br />
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Monday: TR Tunnabora. This started with Isolated Leg Drills which I hate, but I did this in the living room as my husband was away and I brought the trainer up to watch TV while I rode.<br />
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Tuesday: Off<br />
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Wednesday: 30 minutes strength training in the afternoon, TR Geiger in PM. I really pushed myself in this one.<br />
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Thursday: Treadmill lunch run with 1.5 miles at BQ pace just for some leg speed. I didn't want to do this, but got it in! Total was 5 miles.<br />
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Friday: TR Warlow. 1.5 hours of workout before heading to book club to undo it all with wine and appetizers.<br />
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Saturday: 18.5k with <a href="http://breakingmyrunnersin.blogspot.ca/" target="_blank">Sam</a> and <a href="https://www.instagram.com/vankieyeo/" target="_blank">Ivanka</a> in Burlington. Great times! So great to run with people again! Then 40 minutes easy spinning with TR Recess.<br />
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Sunday:<a href="http://ririnette.blogspot.ca/" target="_blank"> Irina</a> came out to Milton and coached me through lane swim. What a difference in my speed by the end! I need to find more time to swim. Then I rounded out the week with a 6.61k run.<br />
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<a href="https://www.instagram.com/p/-rOKT6S_Hg/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">First an awesome coached swim with this beauty (including her entire bag of tricks), and then a lovely catch up over coffee. Endurance sport has brought such amazing people into my life. I am such a lucky gal! #swimbikerun #likeagirl</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2015-11-29T16:24:32+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Nov 29, 2015 at 8:24am PST</time></div>
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Total: 122.62km and 8h10m29s of training. Whew!<br />
<br />
Week five started out just as strong! But life and the BLAHS just got in the way!<br />
<br />
Monday: Once again, my husband was away, so the trainer came up to the living room and I rode while my boys and I watched Nightmare Before Christmas for the first time. Cute movie and a perfect length for a 1 hour trainer ride.<br />
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Tuesday: Off<br />
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Wednesday: Alasdair had a 6am hockey practice, but my dad was picking him up to bring him back to my folks and feed him breakfast/get him to school. So after I dropped him off, I went for a quick 5k run. At lunch, I hit the gym for more Strength trainer, but I really didn't want to do anything. I used the machines for this session and was there for 35 minutes total. That night, I switched up my trainer ride and rode the 90 minute Palisade ride. Whew!<br />
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Thursday: I finally got out for an early morning run! 8k easy and steady which was simple after the hard bike the night before!<br />
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<a href="https://www.instagram.com/p/-yb1DJy_A0/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank">Seriously you guys! December 2nd, no hat, no gloves! 5k in the books. #justrun #likeagirl</a></div>
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A photo posted by Nicole (@macnic05) on <time datetime="2015-12-02T11:38:39+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Dec 2, 2015 at 3:38am PST</time></div>
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Friday: I had the day off because we were hosting our annual Christmas party on Saturday and I wanted to do the majority of running around. The problem is, I couldn't bring myself to get out for my planned long run. I did my running around and missed lane swim. So, I hopped on the bike for the 1 hour Tallac workout in TR. At least I did something.<br />
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Saturday: Sigh. My alarm, which I had thought I set correctly, didn't go off. No long run. I did manage a 6k run after my party running around was completed.<br />
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A photo posted by Nicole (@macnic05) on <time datetime="2015-12-06T00:29:21+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Dec 5, 2015 at 4:29pm PST</time></div>
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Sunday: HAHAHA. I was a bit of a zombie on only 5.5 hours sleep but I did ride 40 minutes recovery on the bike.<br />
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Total: 111.11km, and 6k34m36s of training. Whew. Not quite the 111.13 that Sam did though.<br />
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This week, I am REALLY hoping to hit the pool twice! The long run needs to be at least 20k and I'm in the final week of my Trainer Road plan! Let's hope the piles of left over food and wine at my house don't derail me throughout the week! After that, its time to build up a bit harder before distance training begins!<br />
<br />macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com2tag:blogger.com,1999:blog-1844793083472648183.post-16814323800957716732015-11-24T10:25:00.001-05:002015-11-24T10:25:33.340-05:00More Off-Season, More sleepOff-season continues to truck along in these parts. As mentioned last week, one of the things I've been trying to keep on top of in this off-season is my quality sleep. Let's face it, I'm a busy person. I commute 2.5 hours a day and I'm frequently <strike>attending my son's sporting events</strike> at the hockey rink. Fitting in quality workouts mean that I need to get up early at times. Even on the weekend. 0430 alarms are not new for me.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPZKRIBjMigzxTPIHhbVywr9C6wvC_7wdWTOd424wkjHCVD70EmEfL2N4cXpp0OVeBini3H2JI4KeJrMlohpSt-9jpfX31Ho6sF8SVP_kLKeySUnD7QIPxjdNBdaFpSU1awOiKH5albOc/s1600/sleep.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPZKRIBjMigzxTPIHhbVywr9C6wvC_7wdWTOd424wkjHCVD70EmEfL2N4cXpp0OVeBini3H2JI4KeJrMlohpSt-9jpfX31Ho6sF8SVP_kLKeySUnD7QIPxjdNBdaFpSU1awOiKH5albOc/s320/sleep.png" width="307" /></a></div>
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One of the best features of my Fitbit Flex is that I can set it to track my sleep. Once my sleep is activated, the Flex will also track my sleep, restlessness and awake time (when Fergus comes into my room at 3am and has me take him back to his room). I set my goal of 7 hours of sleep this off season. I've been trying to follow this religiously and thus far, I'm doing well (don't look at Saturday night, I stayed up too late reading and we had to be up early for a hockey game).<br />
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Quality sleep allows for good workouts and a repaired body. You can Google the studies yourself, but you know its true. The goal in off-season is to set up good habits which will see me through the spring season strong and healthy. Sleep will go a long way towards hitting these goals.<br />
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Last week went really, really well! I'm still in love with the trainer and have rediscovered my love for the pool!<br />
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Monday: Rest<br />
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Tuesday: TR - Ericsson, 60 minutes - Single Leg Drills and Spin-Ups at 5am YAY!<br />
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Wednesday: 8k run, early AM<br />
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Thursday: 30 minutes free-weights at lunch, TR - Carson, 60 minutes PM - hill drills! Finally got my big ring on!<br />
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Friday: Early AM 15k long run. My son was in a hockey tournament Friday, Saturday, Sunday. They came in third.<br />
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Saturday: TR- Eclispe. 90 minutes of riding with 60 of that in the sweet spot. This was tough.<br />
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Sunday-Funday: Ignoring all my advice about better sleep yielding more energy and better results:<br />
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40 minutes free ride on the trainer<br />
35 minutes of swimming<br />
7k running<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDJjum5OrUrBW6eedzX0W3zseOXDlLk0x-0zQUrOtr1D4nVivkLgw0puQY4cHVmX273VbqLyKB0BRBfFFWPZ3YLauoSdgK7zb6wl6dqyoiNjYEH2TD6u9R5V-bOJcvw4T9JzD5uhxc1r8/s1600/tri+sunday.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDJjum5OrUrBW6eedzX0W3zseOXDlLk0x-0zQUrOtr1D4nVivkLgw0puQY4cHVmX273VbqLyKB0BRBfFFWPZ3YLauoSdgK7zb6wl6dqyoiNjYEH2TD6u9R5V-bOJcvw4T9JzD5uhxc1r8/s320/tri+sunday.jpg" width="320" /></a></div>
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So, last week was a win! I hit my goal of increasing my run distance and getting back into the pool. I also didn't skip my weight training (but I wanted to!). Not a bad week, not at all:<br />
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7 hours, 36 minutes of activity<br />
1.2k of swimming<br />
30k of running<br />
89.5k of cycling<br />
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This is without a doubt, the best off season I've had.macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com9tag:blogger.com,1999:blog-1844793083472648183.post-49697648702317432792015-11-17T10:56:00.001-05:002015-11-17T10:59:09.990-05:00Off Season, Week Two<div dir="ltr">
Well, off season, week two has come and gone and I'm quite happy with the way it all went down.<br />
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My huge focus this week was eating better and getting quality calories in. While I think I did a good job, my scale had me UP in weight this morning. Frustrated doesn't even begin to explain how I feel. I feel like I made good choices all week. I logged everything on My Fitness Pal. I was at or under my calorie goal the entire week. Sigh. Back to the drawing board I guess.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimURKq5YGVkNn3uacg0vBkDORP9aTRhN97vhbj39UKkZbu_TdkeXYQKUal_8NUIWqjXY8rCPVMNq_ZFylzSrWvR3z7wcZtSSpdHFfdbXgg5JeHIrH_fUbAJmzHyU2YLybLgEVFJ0H4rxo/s1600/IMG_20151112_084555.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimURKq5YGVkNn3uacg0vBkDORP9aTRhN97vhbj39UKkZbu_TdkeXYQKUal_8NUIWqjXY8rCPVMNq_ZFylzSrWvR3z7wcZtSSpdHFfdbXgg5JeHIrH_fUbAJmzHyU2YLybLgEVFJ0H4rxo/s320/IMG_20151112_084555.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Thank you for breakfast, Google!</td></tr>
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In terms of workouts, I met my arbitrary goal of increasing my run mileages this week and I managed to get my strength workout in at the gym as well. Man, do I dislike lifting weights. I know its good for me though. I really will need that core and upper body strength to push through the final stages of the marathon (if I run one again in the spring - jury is still out). </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBasS5kolaRifudDFsEAgi0zj7A1MvckG7-CpavBsjMurXbVz7jf2XUMWGb-CP3rjwTpbzlLmF2IBcOj19KIeQBjaXMfiMboWL_zFzSIYRxf8TIw6ZOdaIyd98vJzLCgUp67cChjJY38c/s1600/IMG_20151115_095649.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBasS5kolaRifudDFsEAgi0zj7A1MvckG7-CpavBsjMurXbVz7jf2XUMWGb-CP3rjwTpbzlLmF2IBcOj19KIeQBjaXMfiMboWL_zFzSIYRxf8TIw6ZOdaIyd98vJzLCgUp67cChjJY38c/s320/IMG_20151115_095649.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2016 Around the Bay race is on the schedule for sure</td></tr>
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I hit all of the bike trainer rides this week and even added a fourth, 30 minute recovery ride on Sunday. To say that I am enjoying the trainer would be understating it. I love that I can get up on it and get a workout done at any time (even at 5am like this morning). I love that <a href="https://www.trainerroad.com/" target="_blank">Trainer Road</a> does all the work for me. It has built the program and workouts, I just need to select the next one on the list and start to spin. </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCByBrY4SNayLXaxl7pp8TI2rSZ-7uQb4YOsQOic5BU8CN626bIaOzJMcFuIIA5jFcCyxzzShnXJVnm1hBcVo5oJz6ERXWQiIOtFy-0GiIom8yymEKBjpIaH7XrjitrMOvYoE788DS1DE/s1600/IMG_20151113_185529.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCByBrY4SNayLXaxl7pp8TI2rSZ-7uQb4YOsQOic5BU8CN626bIaOzJMcFuIIA5jFcCyxzzShnXJVnm1hBcVo5oJz6ERXWQiIOtFy-0GiIom8yymEKBjpIaH7XrjitrMOvYoE788DS1DE/s320/IMG_20151113_185529.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Next investment? Aero bars. </td></tr>
</tbody></table>
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In other exciting news, my husband even got HIS road bike up on the trainer for a quick spin to test it out. I'm really hoping we can both improve and include date rides in our summer plans moving forward. We'll likely need to modify our roof rack in that case. </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-dlFATHPpaCrR9Jtg6uQD8a4KQ0KE3agtHt1eX4e5HBWghVcqYcj91gJNkQiEMboxraUjrr1FJiVz1BQ3IhPmeUVcLrWkxCz9Jy7pFX_34u-kHnTPyta5bZFvqyqd-LsLKn9CqKIoNuQ/s1600/998855_10153023061120464_1046949967_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-dlFATHPpaCrR9Jtg6uQD8a4KQ0KE3agtHt1eX4e5HBWghVcqYcj91gJNkQiEMboxraUjrr1FJiVz1BQ3IhPmeUVcLrWkxCz9Jy7pFX_34u-kHnTPyta5bZFvqyqd-LsLKn9CqKIoNuQ/s320/998855_10153023061120464_1046949967_n.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Our truck on the right. We only have one bike attachment currently<br />
(and two road bikes, one real mountain bike, one mum bike and two kid bikes).</td></tr>
</tbody></table>
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All in all, it was a great week depsite the number on the scale going in the wrong direction.</div>
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Monday: 1hr TrainerRoad Goddard, PM. Introduction to Isolated Leg Drills. They suck</div>
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Tuesday: Rest</div>
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Wednesday: 30 minutes lifting weights, upper body and abs at lunch, 1hr Trainer Road Monitor, PM</div>
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Thursday: 7.25k run in the AM</div>
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Friday: 1.5hrs TrainerRoad Antelope, PM</div>
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Saturday: 12.11k run in the late AM. Glorious day!</div>
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Sunday: 7k recovery run in the late AM on another beauty day and then 30 minute free ride on TrainerRoad, early PM</div>
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Total: 113.17k, 6hr58minutes.</div>
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Let's see if I can actually make it to the pool this week as well!</div>
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I'm really happy with this big change in routine this off season. Part of that is because I'm really watching my sleep as well. More on that in another post. </div>
macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com5tag:blogger.com,1999:blog-1844793083472648183.post-46686763890163539592015-11-09T20:14:00.003-05:002015-11-09T20:17:26.061-05:00And now for something completely differentAhh, the off season. Realistically, this is my 5th off season since I starting running distance races in 2011. Every off season sees me with the same basic goals: Get in more strength training, Lose weight.<br />
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2015 will be no different of course. Based on being pretty lazy during the summer, I'm at my highest weight since my post partum season in 2011, so dropping the weight is a major priority. So much so, that I'm currently on a 56 day streak on <a href="http://www.myfitnesspal.com/" target="_blank">MyFitnessPal</a>, tracking my food (and booze) intake. I don't track my water (but I drink it) and I never track my cup of morning coffee (I use some cream, but no sugar). I'll friend anyone within reason as I'm an open book about stuff like this (I started at 142lbs), so find me as macnic.<br />
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But what of the difference for <i>this</i> particular off season? Well, it started with this:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkd9TieWJaKUpISrXqlDDFvcCbwsx5PthiKaIpiQPEw3ktrxrdMW6WzRPKE-VjkVTKsYEI5RGKi-18xUxxczOG7Amt50jltj8F1pudyQajKhEE7ov5qi45FZyryas4M5nDWrnsrNfXfOI/s1600/Trainer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkd9TieWJaKUpISrXqlDDFvcCbwsx5PthiKaIpiQPEw3ktrxrdMW6WzRPKE-VjkVTKsYEI5RGKi-18xUxxczOG7Amt50jltj8F1pudyQajKhEE7ov5qi45FZyryas4M5nDWrnsrNfXfOI/s320/Trainer.jpg" width="319" /></a></div>
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<br />
That, my friends, is a Fluid Force bike trainer and last week, I started a six week base building program on <a href="https://www.trainerroad.com/" target="_blank">Trainer Road</a>. Trainer Road is the program that so many of my triathlete friends use, that I had to give it a try. <a href="http://runningintune.blogspot.ca/" target="_blank">Emma</a> was kind to give me a code to get my first month free, as well as continually encourage and help me figure out the static bike thing. <a href="http://ririnette.blogspot.ca/" target="_blank">Irina</a> and her husband, Zindine have also given me loads of pointers and tips. I'm a lucky gal. I fully feel that sticking to this program will make me a stronger runner at the end of the six weeks.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnCjgFB632uvBlcV-OUfw21WffxnXuv4WYGJf_sokKI8FoEwqC8TAydva6PWXlvhXNUu4M6yTkVGUtn1QpQ8PwI_2JpSVY9T8FYRLFau9pW5RkSAuDy9itncn_T5d6Ys2pNWrQI2LZMUg/s1600/Baxter.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="94" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnCjgFB632uvBlcV-OUfw21WffxnXuv4WYGJf_sokKI8FoEwqC8TAydva6PWXlvhXNUu4M6yTkVGUtn1QpQ8PwI_2JpSVY9T8FYRLFau9pW5RkSAuDy9itncn_T5d6Ys2pNWrQI2LZMUg/s320/Baxter.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I can now post fancy graphs that mean nothing to non-trainer people!</td></tr>
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My first week is completed and I'm happy with how it went. Of course running is still in the mix and swimming will also be added. I still have to figure out how I'll make the weight training part of the mix, but these things have a way of working themselves out.<br />
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Monday: 1hr bike trainer - FTP test to set up my program<br />
Tuesday: Off<br />
Wednesday: 1hr bike trainer, first workout of the plan<br />
Thursday: 7k run in the AM, I felt great!<br />
Friday: 1.5 hrs on the bike trainer before work. I'm particularly proud of that one<br />
Saturday: 12k Group run with Zindine, <a href="http://breakingmyrunnersin.blogspot.ca/" target="_blank">Sam,</a> Hockey mum Kelly and Irina on her mum-bike<br />
Sunday: 6k glorious run in the early AM with the first frost.<br />
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Total: 101km on the week. Not a bad start to off season! And I lost a tiny bit of weight. I really hope to be under 140lbs by next week. I just have to stay away from the Halloween candy!<br />
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So, biking, friends and salad. Its what the off season is about for me this time around.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtY-lPl2kkWSl20jy6GzffMHiyVWLn8F7qcnNSVcV9y5ommlFsYlYLL-3BQB2q-X-A9GQmJJ2UTV-L1KUaHsU_v55t9AYwe5XPMx-tVSZ0MUF5d0E7FnCIGKPGekRogFY2eLqhr2djcTM/s1600/run+with+friends.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtY-lPl2kkWSl20jy6GzffMHiyVWLn8F7qcnNSVcV9y5ommlFsYlYLL-3BQB2q-X-A9GQmJJ2UTV-L1KUaHsU_v55t9AYwe5XPMx-tVSZ0MUF5d0E7FnCIGKPGekRogFY2eLqhr2djcTM/s320/run+with+friends.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo by Irina</td></tr>
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<br />macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com2tag:blogger.com,1999:blog-1844793083472648183.post-60151086354080337402015-11-05T12:43:00.000-05:002015-11-05T12:53:13.626-05:00Niagara Falls Half Marathon Race ReportHello? Is this thing on?<br />
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I know, I haven't posted all summer. To be honest, the summer didn't work out as planned. I didn't bike, swim or run as much as I had hoped. I gained too much weight. I basically stopped caring so much about meeting any goals.<br />
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As such, by the time the Niagara Falls Half Marathon rolled around, I had one goal: PB the course.<br />
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Despite ONE long run of 20k (in JUNE!) and a few long runs of 18k, I was sure that this goal would be reached. The course is a beauty, straight, flat and I know it having run the race twice before.<br />
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Then, we woke up to heavy wind with gusts up to 50kph.<br />
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<i><sad trombone=""></sad>Sad Trombone</i><br />
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I picked up <a href="http://breakingmyrunnersin.blogspot.ca/" target="_blank">Sam</a> and quickly headed down the highway enroute to meet <a href="http://runningintune.blogspot.ca/" target="_blank">Emma</a>, her husband and Ivanka, all of whom were running the half. When I say I quickly headed down the highway, I'm not lying. Coming down the Skyway bridge, I notice an OPP car pull onto the road and began chanting, "not me, not me, not me..." It didn't help. So, if nothing else, I got my very first speeding ticket on the way to the race.<br />
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<sad trombone=""></sad><i>Sad Trombone</i><br />
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The best part of the day happened when we got to the Cowne Plaza and met up with Emma, Ivanka and Steve in Emma and Steve's hotel room (private bathrooms!). They ended up with a room with a bit of a view (kinda).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSQnK2nmkbODaU2hhdMdJzHYbLnqMDQ-LG8fsx4NptH78P_d-rKFkMU90Ut4Wdz_kxneTUuPTJzp26pXBWxWxJzGesqxOhq-l5OnKa_uvhUBsmGLrKy6RqNT7YkY0J-jZJAU5T9n888hY/s1600/gals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSQnK2nmkbODaU2hhdMdJzHYbLnqMDQ-LG8fsx4NptH78P_d-rKFkMU90Ut4Wdz_kxneTUuPTJzp26pXBWxWxJzGesqxOhq-l5OnKa_uvhUBsmGLrKy6RqNT7YkY0J-jZJAU5T9n888hY/s320/gals.jpg" width="320" /></a></div>
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Okay, enough crapping and viewing, time to get on the bus and to the start line. One of the few things I don't like about this race is that because it starts at the 21.1k mark of the full marathon, they bus you to the start and you get there super early. then you sit around on the damp grass and second guess your outfit before pulling on a long sleeved shirt under your tank. Oh well. Time to line up and go.</div>
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The four of us started together (Steve set out at a faster pace). I ran with music on from the beginning because my goal was to run 5:27/km until the last 3k and then PB the course. I knew that all three gals were in better shape than that and would end up ahead of me. Plus, I just wanted a nice, introspective run. Nothing was really riding on this one, you know?</div>
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So, I turn on my music and <i>Sweet Caroline</i> comes on. Perfect. We take off and I've got the crowds around us "Ba-ba-baing" with me. HAHA. Then <i>It Takes Two</i> is the next song. I rap the first bit because.... who doesn't rap the first bit of that song? Ladies Love Cool James, yo!</div>
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Before long, I'm telling the gals to go on ahead, I'm on pace and don't want to get caught up with them. I pause at a water station, even though I had a cool new hand-held thing </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3oEF7Ze92jRsvxyXBAMecaG5y2TPzIWYh_7LXu_Xu1HObwfB1l9JgLWYLBvvnUSQjLcT-Y_pZ3znV1zscUQSdoY9jQG_OhJ78ZE-b2bHq9A6x8XYc6dLUsHDLz07O8cYxu5hQAluLkLM/s1600/like+a+boss.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3oEF7Ze92jRsvxyXBAMecaG5y2TPzIWYh_7LXu_Xu1HObwfB1l9JgLWYLBvvnUSQjLcT-Y_pZ3znV1zscUQSdoY9jQG_OhJ78ZE-b2bHq9A6x8XYc6dLUsHDLz07O8cYxu5hQAluLkLM/s320/like+a+boss.jpg" width="256" /></a></div>
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Things are going really, really well. Through 7k I held the pace or a bit faster: 5:27-5:12-5:11-5:28-5:18-5:33-5:27. SCREW you headwind! You're not getting the best of me today!<br />
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Then, things started to go down the toilet. I started to feel BLAH. I took a gel. Nope. I felt... not good. In the end, I stopped to use a portapotty in the 12th KM and from then on decided to have a good time with the run as there was no way I was getting a course PB in the relentless headwind that day. And so I did. I just had a good time. I enjoyed my diverse playlist. I sang along. I looked out over the Niagara River and enjoyed the view. I started doing 9s/1s run/walks because the wind was just relentless. It made it so much easier mentally to do that.<br />
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Of course, you know that means I hammed it up for all of the photographers! As the race used marathon photos, I decided not to pay for the photos (crazy high prices), so I'll just give you one:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-k2-MnMSKSWcAeeGixWVQwrgF_9yRqc6feOJ8EbNfNx7pHsnCo1mOMMDycLMy0XCw-DHzCvOmqxPMF1x-kNyZNMz8CIpMz364aaP9leRDpX53QC9iJwgtTj4vfRjphUNBLoaTSAiEEe0/s1600/Niagara.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-k2-MnMSKSWcAeeGixWVQwrgF_9yRqc6feOJ8EbNfNx7pHsnCo1mOMMDycLMy0XCw-DHzCvOmqxPMF1x-kNyZNMz8CIpMz364aaP9leRDpX53QC9iJwgtTj4vfRjphUNBLoaTSAiEEe0/s320/Niagara.jpg" width="212" /></a></div>
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In the end, I crossed the line in 2:02:31. Poop, headwind, great friends, great playlist. Its what its all about. It never hurts to see one of the wonders of the world either.<br />
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So, that's a wrap on an easy summer and half marathon 18. In the off season, I've taken on a new challenge, but I'll be back (promise). To discuss that.macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com3tag:blogger.com,1999:blog-1844793083472648183.post-72734974902371836922015-07-03T15:25:00.001-04:002015-07-03T15:25:58.563-04:00Catch Up & Fall PlansHello! Back at it.<br />
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I know we haven't caught up in a while, but to be honest, I took all of June off. I did what I pleased. It ended up being 105km of running and 167km of cycling (and 1k of swimming. HA!).<br />
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I've struggled a bit with motivation for the fall and couldn't plan anything until I understood what my rep hockey playing son's early season tournament would be.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMQlkff76D7Mc0f-uiW1jsASJTaRluKP_nAEXb5bJNDSNwAz5cCN_53pO6dYywSHHXDv-PtaBqyJZWlz0u3tdUKLfQARUZU3k5CpUDqTLBQVMVuqokPskeXJS9iIQ0DRFpfZECt7Wu3E0/s1600/alasdair.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMQlkff76D7Mc0f-uiW1jsASJTaRluKP_nAEXb5bJNDSNwAz5cCN_53pO6dYywSHHXDv-PtaBqyJZWlz0u3tdUKLfQARUZU3k5CpUDqTLBQVMVuqokPskeXJS9iIQ0DRFpfZECt7Wu3E0/s320/alasdair.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dressing room shot after winning the 2015 Novice AE Championship</td></tr>
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Now that we know the first tournament will take place in early September, I decided to return to <a href="http://niagarafallsmarathon.com/" target="_blank">Niagara</a> and use it as a goal half marathon race this time around (I've raced it as my goal race in <a href="http://ivealwaysbeenajoiner.blogspot.ca/2012/10/niagara-falls-race-report.html" target="_blank">2012</a> and as a pacer in <a href="http://ivealwaysbeenajoiner.blogspot.ca/2014/10/niagara-falls-half-marathon-race-report.html" target="_blank">2014</a>). I decided on this race because it is the one that both <a href="http://runningintune.blogspot.ca/" target="_blank">Emma</a> and <a href="http://breakingmyrunnersin.blogspot.ca/" target="_blank">Sam</a> wanted to do.<br />
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The goal, will be to PB at sub 1:45.<br />
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My training plan is a repeat of 2013 when I was in the best shape of my life;the <a href="https://en.wikipedia.org/wiki/Jack_Daniels_(coach)" target="_blank">Jack Daniels</a> training method. This time, I will not be able to run with Sam as she will be training for different things before the half in October. Thus, I will have no one to help me push through those long runs with quality in the middle of them.<br />
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Rather than being depressed about this (I'm lying, I've had more than a few moments), I've decided to see the lack of training partners as a positive light. I need help with my mental game and no one can do this for me except for me. Running the hard paces as demanded by Daniels alone should help me get my game together. I also need to remember that I CAN do these workouts; I've done them before.<br />
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I've decided not to return to the marathon until I can race a sub 1:45 and race a sub 2:35 at <a href="http://bayrace.com/index.htm" target="_blank">Around the Bay</a>. As my primary running goal remains qualifying for and running the Boston Marathon, I expect that the motivation will be strong to make both of these times in 2015/16. Let's just hope my health stays as is and I do not get injured.<br />
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My fall plan starts next week. I have penciled in 4 runs, with two quality sessions and at least one 20k bike. I may also swim one night and hope to get to a weight lifting class once a week as well (workload permitting - I take these during lunch).<br />
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Finally, I hope to get back to more regular blogging, so stay with me through the summer of "The Other Jack Daniels" plan 2.0 and I hope to provide some kind of entertainment, insight or perhaps just entertaining photos.macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com4tag:blogger.com,1999:blog-1844793083472648183.post-588998223879831512015-05-28T21:58:00.000-04:002015-05-29T08:40:21.364-04:00Ottawa Marathon Race Report!<div class="separator" style="clear: both; text-align: center;">
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Regular readers of this blog will know that image and quote. I usually post it before each marathon strategy guide. This year, things have been busy and I haven't been posting as much, but I pulled out this image and <a href="http://en.wikipedia.org/wiki/Ted_Corbitt" target="_blank">Ted Corbitt</a> quote on Instagram and Facebook and reminded myself that no matter what, there would be no quit on Sunday.<br />
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Turns out, it was a good thing to remind myself.<br />
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Pre-Race</h2>
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Head over to <a href="http://breakingmyrunnersin.blogspot.ca/" target="_blank">Sam's</a> brutally honest race report and you can see how we spent the pre-race. While she suffered from the heart burn on Friday night, I suffered from a horrible stomach ache which I attributed to the mass quantities of food I'd been stuffing in my face the past few days in the attempt to carb-load pre-race. Anyway, the alarm went at 5:15 Saturday morning and before I knew it, we were on the road to Pearson with Derek, Sam's husband dropping me at the door at T1 (and depriving me of a monorail trip!). Texting with Sam, we discovered that our flights would now leave Toronto and arrive at the same time in Ottawa and in fact I met her at her gate as there were no delays on my end (Air Canada FTW; pretty sure this is the first time anyone has every said THAT). We made our way to our hotel and over to the expo which was really overwhelming. It was just PACKED. We looked around a bit for deals, but to be honest, after scoring our free bags of chips and samples of peanut butter, we just wanted out of there.</div>
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Over to Rideau Centre for a food court lunch (<i>pizza would be smart! Carbs!</i>), and a dollar store adventure for warm stuff as it was minus a bazillion and <a href="http://yumkerun.blogspot.ca/" target="_blank">Kenny</a> found us sitting on a bench, sipping power-aid waiting for a very enjoyable bus tour of the Marathon route. There was nervous excitement from everyone and assurances of at least one PB! (<i>Sam's is 4:10 after all. Pffftt</i>). The bus tour was excellent and really made me ever more confident in my ability for the next day. The route, simply put, is amazing.<br />
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Next, it was back to the hotel where we settled in for a bit before walking next store to pick up our pre-ordered Italian dinner. I had what I always have before a marathon: Pasta with a cream sauce and veggies, chicken and chocolate cake. Yes. Cake. It worked really well in <a href="http://ivealwaysbeenajoiner.blogspot.ca/2013/05/mississauga-marathon-race-report.html" target="_blank">2013</a>!<br />
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Off to bed, up at 330 to pee and up at 5am to throw on my shoes and coat and go across the street to Tim Horton's, which had a huge line up of runners and one very pleasant person working as fast as she could. Back to the room, quick breakfast, no poop.<br />
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This wasn't good.<br />
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Its time to go though and off we went to the start line.<br />
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The Race: KM 1-21.1. There goes every goal.</h2>
<a href="http://blistersandblacktoenails.blogspot.ca/" target="_blank">Coach Phaedra</a> had emailed me on Wednesday or Thursday and asked me about my goals. I laid them out: A) BQ with a chance (3:38); B) 3:45, Sam BQ's but we both get a guaranteed entry to Chicago; C) Sub 3:51:31 which would me a PB for me (<i>I was sure this one was in the bag</i>). The bus tour had made me even more positive about the chances of hitting that BQ or at the very least the 3:45. As luck would have it, we entered the corrals right with the 3:40 pacer.<br />
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I've never been with so many people. I looked around and had a real fear that Sam and I would actually lose each other in this race because of the sheer amount of people. It was insane! We finally got on the move and over the line and I hit my watch right at the mat. Time to go.<br />
<br />
I'm not sure who followed who, but at one point, I remember seeing Sam get through some holes and just following along. Things felt great despite starting on an incline and it was time to settle in. And settle in we did. I realized quickly that we were perfectly situated for our task ahead. We could see the 3:35 pace group ahead and had some good distance on the 3:40 group. I was planning on gels every 6k which would have been every other water station and my mental goal was to take the race those 6k at a time. Around 5k, I started looking for some friends in the masses of spectators (I have a load of fellow <a href="https://wishesforolivia.wordpress.com/" target="_blank">Wishes for Olivia</a> fundraiser friends in Ottawa), but by 8k, I knew I had either missed them or they hadn't been able to make it out. By 9k things were NOT feeling good. I had taken my gel on schedule and it went down fine, but the fact that I hadn't been able to go to the washroom that morning came up in full force.<br />
<br />
"Sam. I have to stop at the portopotty." And just like that, the A goal was gone.<br />
<br />
I got in and out without losing any gels, phone, iPod shuffle or getting paper stuck to my shoe or anything and hit the course again. I began running and couldn't see Sam at all. I did see the 3:45 pace group which was excellent and I decided I'd hang with them. But my mind went like this:<br />
<br />
<i>- Did she leave me?</i><br />
<i>-She left me?!!!</i><br />
<i>-I guess I'll put on my music</i><br />
<i>-She wouldn't have left me!!!!</i><br />
<i>-Music?</i><br />
<i>-Even if she didn't leave me, how will I ever find he...</i><br />
<br />
And then I saw her standing on the side of the road. Okay. Let's go. <a href="http://robinandamelia.blogspot.ca/" target="_blank">Robin</a> had sent us a message pre-race and told us to conserve every last bit of energy. No talking. No high-fiving. Just running. Okay! No problem. We continued along just ahead of the 3:45 pace group and I was secure in making that goal. Things were good! Sam and I didn't talk about it but I knew that she felt it too. This day was going to end with some taste of victory, followed in quick succession by the taste of beer. The water stations were amazing (even though the cups were plastic) and the weather was absolutely perfect. Let me say that again. The weather was ABSOLUTELY PERFECT. PERFECT.<br />
<br />
Around 14k or so, I feel that familiar gurgle. NO. NONONO. My face crumples. Like a petulant child, I whine to Sam, "I have to go to the bathroom. AGAIN!!!" I have never, not ONCE been to the bathroom during a full or half marathon. NOT ONCE. Now? Now I'm going twice!!! In and out this time and there goes all the goals. They are simply gone. We can't catch even a 3:51:30 now. Not with this shitty stomach of mine.<br />
<br />
Sam however sees the bright side. "I don't care! I'm going Sub-4. Let's have a great day and a good run." YES! Let's do that! I RIP the pace band from my arm and Sam laughs like a loon. Around 18k or so, we are in the thick of an industrial wasteland of government buildings and the air is as thick as butter. I am taking shallow breaths and just can't breathe so I ask Sam for a quick walk and we do. Then we hit a sponge station and relish in the delight of wet sponges. Man, that feels awesome. We are coming up on the half mark and pass a young man chatting on his cell phone (!). There is a bit of a hill to get the the half mats (where the sign says, <i>Halfway Home</i>), and we run up it, hit the mat and I immediately walk. HAHA (I know this because it's on video!). We hit the mat at 1:57:43. The four hours is ours.<br />
<br />
4:58-5:03-5:02-5:08-5:03-5:14-4:58-5:20-5:03-6:21-5:19-5:19-5:10-5:45-7:11-5:14-5:14-5:50-6:13-5:15 -5:27<br />
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<h2>
The Survival: KM 22-43.2. I'm not leaving you. WILSON.</h2>
Halfway home and the switch turns for me. I start feeling AMAZING! WOOHOO! J'aime Quebec!!! Seriously, I start trying to cheer in bastardized French. At one point, I notice volunteers sweeping up cups with hockey sticks and note, <i>"C'est trop Canadien. L'hockey!!!"</i> I even start thinking that we may negative split this sucker.<br />
<br />
Turns out, right around the time I'm not making my OAC French teacher proud and dreaming of negative split glory, Sam begins to suffer. "My stomach feels horrible." Okay, okay. I tell her. Shit. What do we do? "Okay, maybe pop into the next portopotty. Take your time! Take some deep breaths and pretend you're in labour." While she does hit the next portopotty, I'm not sure that she took my advice too heart. I stopped right there though and updated the faithful on Facebook (as you do).<br />
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<br />
From then on it was about holding on. We walked through every water station. We enjoyed the views. Everyone was dressed really well, so I couldn't distract Sam with any horrific outfits either. Still, while I felt like a million bucks, Sam did not. At 32k, she asked for a walk break. It was her time for tears.<br />
<br />
"You should just leave me. I'm ruining your race."<br />
"HAHA. Oh ya. After you stuck out Chilly and Around the Bay with me, I'm just ready to say, <i>Well, Fuck you! See ya at the hotel</i>." I think she smiled a bit at that. <br />
<br />
"I feel so horrible. I have terrible stomach pains and feel like I'm going to throw up."<br />
With the wisdom of a seasoned pro, I insisted that was the way, "Just throw up then! Easy!" Sam takes a glace at her half eaten gel and decides to choke it back in the hopes that it will cause her to throw up. Nope.<br />
<br />
"Look," I say, "Its a beautiful day and I don't mind a lovely 10k walk..." Sam looks at me horrified.<br />
<br />
"We are NOT walking this in! That will take even longer!!!"<br />
<br />
I decide, "Okay. Let's do 10 and 1s. Yes?" She nods. "Let's go." I look at my watch and we're off. I know what my job is now. Its to run slightly ahead. Its to watch the watch and raise my hand every 10 minutes and to make sure that Sam doesn't stop drinking sips of water at each station. I notice that a very handsome man has caught us during our little walk break. He's wearing an IronMan visor. I note to Sam how lucky we are to run with him now as he's so hot. He kinda smiles. I stage whisper, "And I think he's an IronMan!"<br />
<br />
"'Ave," hot 70.3-dude says in his hot Franco accent, "I only like de 'ave."<br />
<br />
"Yeah," Sam deadpans, "Me too."<br />
<br />
I keep up the chatter. I remind Sam of that time we rode 100k with <a href="http://runningintune.blogspot.ca/" target="_blank">Emma </a>and how they groaned when I asked if they were ready to run a half marathon after 90k. When Sam tried to engage with me, I wouldn't let her. I have no problem talking non-stop for 10k. I watched the watch and counted down the 10 minutes, raised my hand and then counted down the 1 minute and we're off. After a few of these, Sam needs a longer break. No problem, but I'm keeping you to some semblance of order. We won't be walking all helter-skelter. After a two minute walk break, I propose 5/1s to Sam and she agrees that this strategy makes more sense. I try to get a sense of how hard I should be with her, "Do you want soft love or hard love?" HAHAHA. Sam doesn't answer. I take that as a vote to treat her gently. With water (and more sponges!) coming every 3k now, we end up hitting a walk through a station every second break, but I always make her run at least 3 minutes after so it all works out. I really have to watch myself and ensure I don't get too far ahead. Just as I'm thinking that, I look back and can't find Sam.<br />
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<br />
<!------->
I start to slow and still can't see her. I turn full around and am about to stop when I see her. I'm not sure if I ran back or waited for her to catch me, but I was angry. "You don't do that! You TELL me when you need a break. I'm with you to the end. We are finishing this together and then we're going to drink a million beers and pass out in our hotel room." From then on, I was right by her side.<br />
<br />
<!------->
The last 10k is a blur of watch watching. My watch was ahead by 1km exactly and I tried to make some jokes about that as well (as both Robin and <a href="http://runningskirtsandmanicures.blogspot.ca/" target="_blank">Patty</a> were running at Sulphur that weekend). At some point, someone gives me two sponges so I hold one in my strap for later as I know that is the last sponge station (<i>IronMan styles</i>, I tell Sam). She used it too! We are close to downtown now and it is absolutely INSANE. Someone jumps in and its, Barb someone I've only heard about and whom I watched PB during the 10k the night before. HA. She offers us some food and then runs us in. She's speaking with Sam and then with me and I'm telling her it was shitty for me... then shitty for Sam and that's just the way it goes. Then, with about 3.5k left, I see my friends! YAYA! They are on both sides of the road but getting to the right is easier so I jump over and get a high five. How amazing is that!<br />
<br />
We get past the 39k marker (or 40k on my watch!) and there is less than 3k to go. I note the time. Holy shit. We may just get Sam her PB after all. "There are less than 3k to go. We have 17 minutes to get you home. LET'S. FUCKING. GO!" And we take off again. Its mayhem. Barb is with us, Sam is with us. I look back when the five minutes are up and Sam needs the break. I take it. Screw the PB. Again, time to run. Five minutes are coming, "Sam, do you want it or not? About 1200m to go?" Sam wants to run through (Dammit, I'm not having the best day either!), so we run through. Before I know it, Barb is gone and the finish is in sight. I look down and grab Sam's arm. I drag her to the right to get a good photo (you can see us on the video taking a diagonal line, haha) and we finish this, the Ottawa Marathon.<br />
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<!------->5:53-5:36-5:11-5:41-5:35-7:10-5:59-6:05-6:06-6:50-5:39-6:56-6:11-6:27-6:07-6:43-6:18-6:58-6:06-6:06- 6:56-5:41-5:36 (last 200m)<br />
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<br />
<br />
<br />
This race ended up as it was supposed to. As everyone knows, you can plan for everything but race day will dawn the way it will dawn. Sam and I came to Ottawa to run a marathon and we did just that. The way our bodies both reacted couldn't have been helped. We can only learn from it and grow stronger. While Sam has always been a friend and great training partner, there is something special about sharing a weekend and a race like this with someone. One day, when we are 70 (well, she'll be 75), we'll laugh when remembering this race.<br />
<br />
<i>Remember that dude on the phone for like, 10k?</i><br />
<i>Remember hot-'ave-IronMan?</i><br />
<i>Remember the dude who said, "Shit Happens?"</i><br />
<i>Remember how we walked 3k out of the way after the race to meet Maggie and Sarah for beers </i>(yes, that freaking happened, we took a bus to the Rideau Centre)<br />
<i>Remember how every Starbucks closed at like 430pm?</i><br />
<i>Remember how impressed that tour guide was? That guy who took our photo the next day?</i><br />
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<br />
<i>I still have that medal hanging up, its one of my favorites. </i><br />
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<br />macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com3tag:blogger.com,1999:blog-1844793083472648183.post-20343169222358043542015-05-12T21:30:00.000-04:002015-05-12T21:30:51.801-04:00Mississauga Half Marathon Race Report!When I decided to race the Marathon at <a href="http://www.runottawa.ca/">Ottawa</a> this year, I knew that meant that I wouldn't be able to race at Mississauga. I was sad because this would have been my fifth year in a row. It was my <a href="http://ivealwaysbeenajoiner.blogspot.ca/2011/05/mississauga-half-marathon-race-report.html">first half marathon</a> in 2011; my <a href="http://ivealwaysbeenajoiner.blogspot.ca/2012/05/mississauga-marathon-race-report.html">first full marathon</a> in 2012; and I had also run the marathon in <a href="http://ivealwaysbeenajoiner.blogspot.ca/2013/05/mississauga-marathon-race-report.html">2013</a> and <a href="http://ivealwaysbeenajoiner.blogspot.ca/2014/05/mississauga-marathon-race-recap.html">2014</a>. Then, I started thinking about it and figured I could still run the half and "just" run 10k before it for my last 32k long run before the taper for Ottawa. I convinced <a href="http://breakingmyrunnersin.blogspot.ca/">Sam</a> that the plan was a good idea and so we signed up. Then, <a href="http://blistersandblacktoenails.blogspot.ca/">Coach Phaedra</a> wrote a 36k final long run into the plan.<br />
<br />
Well.<br />
<br />
We ran a 15k "warm up."<br />
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Sam picked me up at 0510 and we drove to the start line at Square One and started our run at 0537. Right away, I knew that the final carb load meal of <a href="http://burritoboyz.ca/">Burrito Boyz</a> was likely not the best idea. The food was a perfect solution when Sam and I headed out to cheer on Phaedra and <a href="http://runningintune.blogspot.ca/">Emma</a> the night before in the 10k race, but that morning, I wasn't so impressed. We stopped 1k in at the start line port-o-potties and made use of them and then continued around in a big loop to get the first part of the run in with little problem. I was... gassy and had to stop a few times and take a gamble to pass wind, but it all worked out. HAHA. We finished the run in great time and went back to Sam's car to change out tops before hitting the port-o-potties again. Let's just say the 15k loosened up anything that was left and I apologize for the next person who had to go into that one. We got into the corrals with 10 minutes to spare and managed to get a pre-race photo with <a href="http://runningskirtsandmanicures.blogspot.ca/">Patty </a>who was pacing the full marathon!<br />
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<h2>
The Race: 1-10k (16-25k)</h2>
The race started as it always does... with a bit of a stall and a huge amount of people pushing around each other. Right away, I felt good. I was worried that the break between the two runs would have me feeling like a tin man, but I felt great. I had taken a GU right before the gun and I wonder if that could have been why. Anyway, Sam always seems to follow me as I find the holes and we did, finally settling in around the 2k mark. Around this time we were with two men, in their late 40s, early 50s and a group of people younger than us (so it seemed). Someone's watch kept beeping. It was seriously annoying as the watch was going off every 5-10 seconds. At one point one of the men accused me of the beeping watch and I was like, "Hell no! I barely know how to turn this thing on!!!" We chatted with these guys a bit and of course let them know that we were already over 17k in on the day and accepted the general, "Girlz be Krazy" looks and comments from the crowd. Things were light and easy.<br />
<br />
Before we knew it, we were making the turn into UofT and I told Sam that things just seemed to be going by so fast. The splits weren't coming as good as they should and I was a gassy delight, but I felt good. A few days prior, I had lost a lot of hope on being able to string together a good marathon and <a href="http://robinandamelia.blogspot.ca/">Robin</a> had sent me a great email, reminding me that there will be moments when things are hard. When my legs feel heavy and when basically everything just sucks. And she reminded me that all I had to do was to push through that because the suck won't last forever. Every time I started to feel poorly, I thought of that and pushed through and of course, Robin was right. I moved on and felt good again. I took a GU around 7 or 8k and we were walking through the water stations even though we each had a handheld. It was the first hot day so that was smart.<br />
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<tr><td class="tr-caption" style="text-align: center;">I'm clearly having a good run. </td></tr>
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When we got out of UofT, my next milestone was getting to my friend Deirdre. She stands at Dundas and Mississauga Road and would again, for this, my fifth year of running and high fiving her. What a boost seeing Dee always is! After that, it was time for the one and only hill on this course. It seemed that we were running along For-Ev-Err getting to this hill and once it came, I pulled the chute. "Sam, let's walk." "Yep," said Sam, "Just a training run." No worries at all. Gave me a chance to fart a bit more and we did run up the very top where the people were cheering. HAHA.<br />
<br />
5:19-5:16-5:15-5:03-5:13-5:29-5:09-5:50-5:09-5:19. Total time: 53:03. We had no pace bands for this race. The goal was to run it around race pace (5:08-5:10, but that didn't quite workout)<br />
<br />
<h2>
The work: 11-21.1k (26-36.35k)</h2>
After the hill, we hit the nice homes of Mississauga Road and settled in again. The water stations were every 4k this year and we went through all of them. I took my gels on schedule and went through 3 in total. We continued to tell ANYONE around us that we had pre-run 15k before the race. Yes, yes, we ARE badass. I continued to be gassy. I had some burps that would make a grown man proud. I held on to my mental game, repeating the advice that Robin had given to me and feeling slightly threatened by the fact that Phaedra said she'd be out biking the course. LOL.<br />
<br />
Before we knew it, it was time to split from the full marathon. I told Sam that I was so, so happy not to be making the turn onto Indian Road. She agreed. The day was hot and it was already long. Did you know that we ran 15k <i>before</i> the race? Its true. We did. I had forgotten a lot of the kilometers between about 14-17k of the half route and they are actually all a blur for me. I remember that I walked through a station and refilled my handheld with two cups of water. I was feeling good about my water and gel intake if not the best from my pre-race dinner. HAHA. Before we knew it, we were about to cross Lakeshore and head into the park system and we saw Phaedra. WHAT a boost! I ran right over to her to give her a high-five, "Burrito Boyz. NOT a good idea!!!" "Nooooo!!!!" said Phaedra, but it was all smiles and laughs and good times. 5k left in this race, in this day!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-qNOGTE0v8dRxNzUcZQUj8YMsN0YcvaH-rzSwVbBzzVgNqXn7hd9T-vguSMOOKJeFdN-wzbxHNrMEOlsEJ9NfcLPbqIB7eLmFlshGXAHPSYbJCQKX5ZdDKJnXtF-je1y1iMqRUzt_jKo/s1600/burrito+no.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-qNOGTE0v8dRxNzUcZQUj8YMsN0YcvaH-rzSwVbBzzVgNqXn7hd9T-vguSMOOKJeFdN-wzbxHNrMEOlsEJ9NfcLPbqIB7eLmFlshGXAHPSYbJCQKX5ZdDKJnXtF-je1y1iMqRUzt_jKo/s1600/burrito+no.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stolen from PK</td></tr>
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Its into the park system and Sam and I are doing the count down. We are both not out of it enough so as NOT to grab the free gel at the gel station. HA. We run for a bit with a trio of ladies and chat with them about mutual admiration of outfits (Well, I started with a different top, because we ran 15k before the race). They passed us and ran along. Sam declared: "The novelty of this day has worn right off" and while I agreed, there were still race photographers to pimp to.<br />
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Finally, the 20k sign was coming up and I was making a detour to it (despite the confusion of the high school volunteers at that spot). I hit the sign and Sam did what Sam does and started to up the pace, "I just want to be done. 35k... so close." And so we ran in and earlier thoughts of jumping in the air of the finish line vanished as it was spied. Look at the focus on the end.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtYgt1HsrSVPI1eJKdaECEVLI3yc-AEd2iIbDEWFZUQuwrpl-HX5msyBI5BND4txtpFqxYnkJDSrjgIa78g9AO_7MC_I10lAxVKrSVqkabOji_LYsIQrNtObaMbbQfINJwec_PUK8oe-c/s1600/20x30-MIAE0692.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtYgt1HsrSVPI1eJKdaECEVLI3yc-AEd2iIbDEWFZUQuwrpl-HX5msyBI5BND4txtpFqxYnkJDSrjgIa78g9AO_7MC_I10lAxVKrSVqkabOji_LYsIQrNtObaMbbQfINJwec_PUK8oe-c/s320/20x30-MIAE0692.jpeg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dude in the yellow beat us by 0.3 seconds</td></tr>
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And so we did what we do. We celebrated each other and a great race. A great training season. Great running friends and finally, the start of the taper.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7oEMsgKwwsuIWKTMdZtXS4TZv6Y7UrT8Kg0e1dciwy6yRdezC0zmSZGX1LqOBxNIhkzdjEOftJ8hBUevzijMfySzfS94lFqYFdM3kXve7UNmAQXnfGPg_X_hcyrbBeg9UYWB1uG1QNGw/s1600/20x30-MIAB1106.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7oEMsgKwwsuIWKTMdZtXS4TZv6Y7UrT8Kg0e1dciwy6yRdezC0zmSZGX1LqOBxNIhkzdjEOftJ8hBUevzijMfySzfS94lFqYFdM3kXve7UNmAQXnfGPg_X_hcyrbBeg9UYWB1uG1QNGw/s320/20x30-MIAB1106.jpeg" width="213" /></a></div>
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Race done (did you know we ran 15k before the race?)!<br />
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Splits: 6:38-5:10-5:37-5:10-6:34-5:18-6:02-5:35-5:17-6:18-5:17-5:01 (350m). Total time: 1:57:46<br />
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Gun: 1:58:57<br />
Chip: 1:57:42<br />
Place: 676/2067<br />
Gender: 214/1090<br />
F30-39: 71/298<br />
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This is a 16:08 course record. I think I could do a whole lot better on this course and may have to pick it as a goal race in the near future. Now, its onwards with the taper and to Ottawa. Do I think the BQ will happen? Honestly, no. I think, with my mind in the perfect place, it will be close. Very close. And I may surprise myself. In the end though, I suspect there will be a PB and a big one at that.<br />
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But, you never know what will happen on race day.<br />
macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com5tag:blogger.com,1999:blog-1844793083472648183.post-90272538535424394032015-05-06T20:05:00.002-04:002015-05-11T10:59:51.136-04:00Spartan Race Giveaway!<b> UPDATE: The winner is: <a href="http://paulradcliffe.ca/">Paul R.</a> Congrats Paul! I can't wait for your race recap and photos!</b><br />
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As you may know, I'm currently training for the Ottawa marathon and while I do so, I'm <a href="https://cause2give.unxvision.com/P2PWeb/PublicParticipantPage.aspx?ParticipantIdView=26491&EventId=276&LanguageId=1">raising money</a> for Wishes for Olivia.<br />
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Well, I'm not the only one who is using athletics to raise money for this cause!<br />
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The "Cinder-Hell-Yas" are a team of obstacle racers made up of men and women who want to honour Olivia and do something for fun and fitness at the same time. The team is captined by Olivia's mother, Jennifer White.<br />
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And this team of racers is looking to expand their races and have added <a href="http://spartanracemedia.com/ca/">Spartan Race Canada</a> to the list of <span style="font-family: inherit;">courses to conquer in 2015! The team is eying the Spartan Super distance and are training hard to get them ready for race day.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Born in Vermont, USA Spartan Race was created to bring the excitement of obstacle racing
to spectators and athletes alike. That means you. With 130 events in 15
countries and 6 continents in 2014, Spartan Race is available to most
everyone in the world.</span><br />
<br />
<span style="font-family: inherit;">Spartan Race is a true adventure that anyone can do, and everyone
should try. With course lengths of 3+miles (Sprint), 8+miles, (Super)
and 12+miles (Beast) each course is filled with mud, water, and
signature obstacles designed to help you discover your inner Spartan.
Athletes of all fitness levels will enjoy participating in a Spartan
Race and the feeling of accomplishment that comes at the finish line.</span><br />
<span style="font-family: inherit;">
</span><span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">
</span><span style="font-family: inherit;">Not sure you are ready to run a Spartan Race? It’s ok the race has</span><span style="font-family: inherit;">
everything you need to get you ready: guided workouts-of-the-day,
nutrition tips to help you eat better, and <b>free workouts</b> held
in cities wherever Spartan Races are organized. Spartan Race is not
only the world’s best obstacle race (period), but can be a complete
lifestyle overhaul.</span><br />
<span style="font-family: inherit;">
</span>
<span style="font-family: inherit;">So even if you’ve tried a trail race, mud run, obstacle race, or
adventure race it’s time to try a Spartan Race. Unlike other obstacle
races we offer something for everyone. </span><br />
<br />
<span style="font-family: inherit;">The Spartan Race contacted me and provided me with a <b>FREE</b> race entry for an Eastern Canadian race <a href="http://spartanrace.ca/race-finder/?section=nearby">(Check out the race sites here)!</a> All you have to do is reply and tell me what distance you would conquer. Contest is open to anyone and closes on Saturday May 9th 2015 at 1700. Draw will take place on May 10th.</span><br />
<br />
<span style="font-family: inherit;">If you can't wait to see if you've won, or if you have a team put together to tackle the challenge, you can sign up now with 15% off using the code AROO15.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Good luck! AROO!!!</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;"><a class="rcptr" data-raflid="27e1d3a31" data-template="" data-theme="classic" href="http://www.rafflecopter.com/rafl/display/27e1d3a31/" id="rcwidget_emxf3goj" rel="nofollow">a Rafflecopter giveaway</a><br /><script src="//widget-prime.rafflecopter.com/launch.js"></script></span><br />
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<br />macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com6tag:blogger.com,1999:blog-1844793083472648183.post-77570749728651923332015-04-05T21:31:00.001-04:002015-04-05T21:31:10.433-04:00Ottawa Marathon Training week 10!I know! I missed week 9, but really the things that happened in week 9 can be summed up as such:<br />
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1) FINALLY had a GREAT tempo run<br />
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2) Raced <a href="http://ivealwaysbeenajoiner.blogspot.ca/2015/03/race-report-around-bay-30k.html">Around the Bay</a><br />
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Week 10 started with a renewed energy after Around the Bay, even though that race didn't go exactly to plan. I feel like things are coming together and even though I have a number of tough weeks coming up, I'm eager and willing to take them on.<br />
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Monday: Rest day. I didn't really need it as my legs felt fine, but I wasn't one to argue with <a href="http://blistersandblacktoenails.blogspot.ca/">Coach Phaedra</a><br />
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Tuesday: 6k easy running. This run was fantastic for a number of reasons: I had new shoes and I got to wear the Man Shots.<br />
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Wednesday: I took Wednesday off. I set my alarm wrong and there was no time once I got home to fit the run in.<br />
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Thursday: 13k moderate pace. Except, I decided to just run this as it was, nice and easy. The weather was awesome in the early morning and I was able to run in crops even though I started before 5am. The pace was slightly off, but still respectable. 13k, average pace 5:36/km<br />
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Friday: Alasdair and I ran the <a href="https://raceroster.com/events/2015/3540/42nd-annual-good-friday-road-races">Good Friday Road Races</a> again. He ran the 1k in about 5 minutes and I ran the 5k in 25:27. The run felt good despite the Northshore Hills and the headwind and once again, I was so proud to see my son running.<br />
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Saturday: I met up with Sam at 7am and we ran a double out and back from Port Nelson Park in Burlington. We ran 33k in 3hr2min39 sec. Sam is a true trooper as she had a horrible, hacking death cold, but still got the run done in good time and great pace despite it all. In fact, I had to hold her pace back in the last 2k as she kept speeding up. And really, any run that starts with the beauty sunrise is worth it. <br />
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Sunday: Phaedra has put in a recovery run or spin on Sunday's. I'm not one to normally run a recovery run, but it is nice to get things moving. While the kids were up too early (0630), it allowed me to get a load of stuff done (including going to 9am mass with the kids) and so I got on the road around 1pm and ran a very nice and easy 4.4k with the big snowflakes falling the entire time. I got home and threw down some military pushups and ab work afterwards. I need to get back to doing these on the regular. Then, I ate an amazing Easter dinner with my family. A perfect holiday Sunday!<br />
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In all, I ran 61.56KM (38.25mi) in 5:37:37. That's an average pace of 5:29/km (8:50/mi).<br />
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Also, I was able to get over the halfway point in my fundraising for Make-A-Wish Canada in support of <a href="https://cause2give.unxvision.com/P2PWeb/PublicParticipantPage.aspx?ParticipantIdView=26491&EventId=276&LanguageId=1">Wishes for Olivia</a>. Please consider clicking the link and donating even $5 or $10 which will truly make a difference in the life of a deserving child.<br />
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In all, a great week! I looking forward to the hard training ahead. I'm fully comitted to getting to the start line of the Ottawa Marathon with a sure shot of hitting my BQ goal and these next weeks will ensure I'm able to do so.<br />
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macnichttp://www.blogger.com/profile/13756849604085886005noreply@blogger.com1tag:blogger.com,1999:blog-1844793083472648183.post-53097254347080328142015-03-30T21:58:00.001-04:002015-03-31T21:20:08.585-04:00Race Report: Around the Bay 30k!This past Sunday was the 121st running of <a href="http://bayrace.com/">Around the Bay</a> and like the past three years, I was eager and ready to take part! I didn't have to go to the expo as the bestest running partners ever, <a href="http://breakingmyrunnersin.blogspot.ca/">Sam</a> and <a href="http://runningintune.blogspot.ca/">Emma</a> went down on Friday and got my kit for me. I was eager to see the shirt colour, until I got the text from Sam showing me the comparison between these and the 2013 version:<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk6L1SBySKnjsA5qjW49iuhhbp4GBr-lfS4SPTXmuNwi70tOuyNeMxLvAeoIWHZ6Ks5xXjT_HW-O3UNAWluWm68AX2aI61QBnUB29cVb7g5yjOrmGxJDQGiUi1rC5WPIcaomlPOP5FA1A/s1600/THE+SHIRT.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk6L1SBySKnjsA5qjW49iuhhbp4GBr-lfS4SPTXmuNwi70tOuyNeMxLvAeoIWHZ6Ks5xXjT_HW-O3UNAWluWm68AX2aI61QBnUB29cVb7g5yjOrmGxJDQGiUi1rC5WPIcaomlPOP5FA1A/s1600/THE+SHIRT.jpg" height="213" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2015 and 2013</td></tr>
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To be fair, the 2015 shirt is MUCH nicer fabric and fit, so I don't mind. Saturday passed by uneventfully and I settled into fish tacos and oven fries for dinner. Normally I would have pasta and chicken. This change of meal ended up being a mistake as we'll soon find out. I've given up potato chips for Lent (SO. CLOSE. TO. THE. END.) so I ate some rice crackers as a snack instead.<br />
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Sunday morning 6am came and I was up, dressed and on my way to pick up Sam and <a href="http://runningskirtsandmanicures.blogspot.ca/">Patty</a> after a quick stop at Tim Horton's for my now traditional pre-race meal of a plain bagel, butter and cheddar, with a small coffee and half a Powerade. A banana before the race completed my pre-race fuel. One last hurrah and it was time to head to the C corral with Patty and Sam.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8nnIAVK1Q-0Q5nnxI7Dekwb4NReQVl3-6mD4AzwWS7DiATf4IUdPtfbJgo5FFgPxBdWSdkvKA6DQ7L3EiLyctii8PQAzCai_7P7o3P-R8hklXoq4svAZSpVrwlB7r7KLjpTBmHQHAqlY/s1600/Pre+race+photo.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8nnIAVK1Q-0Q5nnxI7Dekwb4NReQVl3-6mD4AzwWS7DiATf4IUdPtfbJgo5FFgPxBdWSdkvKA6DQ7L3EiLyctii8PQAzCai_7P7o3P-R8hklXoq4svAZSpVrwlB7r7KLjpTBmHQHAqlY/s1600/Pre+race+photo.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Back row: Kimberley, Sam, <a href="http://peterbroadley.com/">Peter, </a>Me. Front row: Emma, Patty and Zindine. Photo from <a href="http://ririnette.blogspot.ca/">Irina</a></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
Getting outdoors in our throwaways let us know that yet again, the weather predicted for this race was wrong. It was far warmer than the predicted -14. I didn't worry about my vest - then.<br />
<br />
<h2>
KM 1-10: Best race ever!</h2>
The gun went off and the crowd surged forward. Sam and I surged as well. The plan was to run 3-4k warm up around 5:25/km and then drop to marathon pace for the rest of the run (5:08/km), or if feeling poorly, attempt a long run with an average pace at 5:15-5:20/km (good thing there were two options). <br />
<br />
Any-way.<br />
<br />
We started off strong and fast. WooHoo! I smell someone smoking and yell, "I love the smell of smoke on race day!" Sam tells me a funny story about her husband. There are lots of people cheering us along and before long we're downtown. Downtown Hamilton at its finest with all the runners running their runs. Including Sam and I. Running. Sweating. Running. Too fast.<br />
<br />
Sam: Oh my God, I'm so hot.<br />
<br />
Me: Yep (tosses Dollar Store ear warmer). We should slow down... got a sub-5 here.<br />
<br />
Sam: What? Jeeze<br />
<br />
<i>30 seconds later</i><br />
<br />
Me: Good thing we slowed that down... by 1 second. HAHAHAHA<br />
<i> </i><br />
Sam: HAHAHA<br />
<br />
And thus is the feelings when you start a race strong and everything is just feeling so, so, so good. Which the below photo lies about as we don't look awesome, but we were feeling great. Check out the splits.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNVQKeoL3NPi52cCaOXbFblPvxdXAdW8iihT7T-CCsFPv6LNJ877cmRz47dJ0lva1u33HJgHLFs8cjE700K19zUsPYc0VT-BOBOi7G6wpV3sy7JVsN1qDUOyv5hHkRI_zBbUMXce1-vac/s1600/okay.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNVQKeoL3NPi52cCaOXbFblPvxdXAdW8iihT7T-CCsFPv6LNJ877cmRz47dJ0lva1u33HJgHLFs8cjE700K19zUsPYc0VT-BOBOi7G6wpV3sy7JVsN1qDUOyv5hHkRI_zBbUMXce1-vac/s1600/okay.jpg" height="320" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I know this is the first 10k because I haven't dropped my gloves yet.</td></tr>
</tbody></table>
5:06-5:05-5:05-5:13-5:11-5:05-5:19-5:09 (GU)-5:08-5:06, split: 51:26<br />
<br />
<h2>
KM 11-20: Things begin to fall apart</h2>
The first 10k features three inclines up and down highway underpasses. As you can see above, these didn't make much a difference to Sam and I. Oh no. Things were A-Okay! We were chugging along, taking in water and Gatorade at the stations and enjoying our own from our hand-held supply. After the third water stop, we head on to Beach Blvd. amongst the crowd of runners and its all familiar territory. My back starts to feel a bit tight at this point and I try to not think about it. It was all too much like the <a href="http://ivealwaysbeenajoiner.blogspot.ca/2014/05/mississauga-marathon-race-recap.html">Mississauga Marathon</a> all over again and I tried not to freak out because it resolved the last time. So we kept running along, the entire time with me trying to figure out if I should take another gel even though I had taken one around 9k and trying not to think about my back. I know that there is water before the lift bridge at 15k and I figure I'll do a huge drink of Gatorade at that point. Then I smell marijuana. Sam smells puke, but details. There'll be time enough for that. Funny thing is, I smelt this as we ran by Wallenberg Castle. Where the old lady in the fur coat always sits and cheers on runners. You go old lady!<br />
<br />
So we get to the lift bridge and Sam mentions something about Zantac. I tell her my back is tight. We momentarily forget about it all when we see <a href="http://paulradcliffe.ca/">Paul</a> waiting to run the second half of the two person relay. Then we really forget about it when we navigate the lift bridge. In case you're wondering, yes, the footing still sucks. It takes major brain power to get over the bridge. By 16k, I tell Sam that I need to stop and stretch out my back. Its horrible. I stand up again and start to run and Sam's refilling her handheld from her <a href="http://www.simplehydration.com/">Penis Bottle</a>. "Stretch more!" she demands and I do and she refills and we're off.<br />
<br />
At 18k, there is another water station. We both take a gel before this station. It takes me four goes to get the damn thing down. UGH. Funny thing is, I was starting to feel cloudy. I simply needed the carbs. The meal the night before was not sufficient for my needs on this day, that's for sure. So I take the GU and then at the station, I drink a huge cup of water and a huge cup of Gatorade (Yellow. Gross. My theory is that they don't sell the powder of yellow the same way they do the other flavours so they give them to the races. No one likes yellow).<br />
<br />
The hills begin and a man charges past Sam and I, "WooHoo! Hill One!!! Here we go!!!" I look at Sam and declare, "This is going to suck." "Yep," says Sam. Next thing I know, I'm puking in my mouth. Oh good God. At least my back isn't hurting. I stop Sam and ask her to pull over to the side so I can try to puke properly, but I can't. Oh well... time to climb the hills.<br />
<br />
5:11-5:07-5:08-5:08-5:32-5:33-5:09-5:57-5:16-5:35, split: 53:57, Total time: 1:45:23 (aside, we can totally get that 1:45 half marathon!)<br />
<br />
<h2>
KM 21-30: We totally have th... SRSLY HEADWIND!!!</h2>
And the race slowly falls apart. We tackle the hills as best as we can. We run them all because the first ones are easy and Sam basically threatened me with death if I didn't run the one up to La Salle Park. "My sister stands at the top of that hill and WE WILL BE RUNNING past her." So on and on and up and up we ran and Sam's sister was no where to be found. Oh well, the threat got us up that hill. Then we coasted down the other side before climbing again. Sam was ahead of me, but I kept running. She actually kinda stopped and looked back at one point, surprised to see me so close to her. I guess I wasn't death breathing like the old man we played leapfrog with in the first 15k of the race. I felt like so much shit. I think Sam did as well. There was an unofficial water station on the final mini residential climb up to Plains Road and we stopped to walk through it.... and kept walking. Sam was taking a gel and I totally SHOULD have, but didn't. Before we knew it we were on Plains!<br />
<br />
WooHoo! Hills were over!!! No turn on to Springbank. no Valley Inn! No. More. Hills. Things were looking up! Then a car drove by and honked at us (must be my great crops). Sam freaks out. Then there are a bunch of people yelling at us and waving and Sam's waving and someone is asking how we are and Sam's lying and saying, "Great!" and I'm giving cut eye and being truthful. "This is SHIT."<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie-K9nD05ehTDhcIbu1bX1z4yRUNtjJAxUcVjrq9t_-q1Nqgo1uwUCXait1_jzm68hbWWK_eCj5SU5_vf6O4Al614bvjzpniGlsrvTtOQBesUVJqEjjo70Lp7lvqZ3_jwFyqP8t5wTmCU/s1600/Plains+road.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie-K9nD05ehTDhcIbu1bX1z4yRUNtjJAxUcVjrq9t_-q1Nqgo1uwUCXait1_jzm68hbWWK_eCj5SU5_vf6O4Al614bvjzpniGlsrvTtOQBesUVJqEjjo70Lp7lvqZ3_jwFyqP8t5wTmCU/s1600/Plains+road.jpg" height="320" width="244" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo credit: Sam's Sister</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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At 23k, I tell Sam I need to walk. I 100% look at my watch and count down the one minute. "Let's go." and off we go again. I feel so badly about ruining Sam's race AGAIN with my antics, but she is truly the best and just keeps running along with no complaints. "Four miles left, Nicole. Let's go." The wind is starting to kick up, but our paces seem okay. We hit the water station at 25k, walk through it and get going.<br />
<br />
I start to do mental math. I think that we should make a sub 2:40. I'm not too far put off by that. I had predicted a 2:37-2:38 and right now after everything a sub 2:40 sound great! Hey, my back feels fine. I'm not going to puke any more. And we're running pretty quickly. And then the wind hits up. And then it REALLY starts to blow strongly. Sam and I laugh. Really?!? Really!!! I guess it was Mother Nature's way of getting us back for the lack of Valley Inn hill (I'd rather take the hill).<br />
<br />
I KNOW there is another water station at 28k, but it seems So. Long. Away. and I start to give up hope. I don't even look at my watch when I gasp out, "Sammy. Sammy. I need to walk." (I never call her Sammy unless we're racing).<br />
"What?" says Sam, "No! No!!!"<br />
"Wait is that the water station?"<br />
"Yes"<br />
"Okay, I'll get there."<br />
<br />
And we do and we drink and we are head down, down hill to the end. At this point a man on a bike is behind us with a lady. And he's encouraging her like its his JOB. "You got this. 5 minutes left. One 5 minute kilometer. You can do it. What's five minutes. Look at the finish. Its right there. Five minutes. You got this." And he was my personal cheerleader too.<br />
<br />
I hit the 29k sign and run the longest kilometer ever. I wasn't so out of it that I forgot the photographers though (I've joked that I could complement <a href="http://yumkerun.blogspot.ca/">Kenny's</a> <a href="http://yumkerun.blogspot.ca/2012/03/around-bay-30k-strategy.html">Race Strategy</a> with a photo strategy guide).<br />
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And finally, we make the turn into First Canadian Place and to the finish. This expression got me a, "you GO 923!!"<br />
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<br />
<br />
And we cross the line, no hands held, but together with Sam crossing the line 0.6 seconds in front of me.<br />
<br />
5:36-5:39-6:03-5:29-5:27-5:30-5:21-5:41-5:09-4:31 (4:51 pace), split, 54:46, Total time: 2:40:07<br />
<br />
Gun Time: 2:41:09<br />
Chip Time: 2:40:07 (2 minute, 2 second PB!)<br />
Place: 1741/7277<br />
Gender: 472/3426<br />
F35-39: 78/525 <br />
<br />
<h2>
Final thoughts</h2>
I learned a good lesson about pre-race fueling on this one. This is the first time I haven't eaten pasta the night before a hard, long race and it showed in my early "bonking". This caused me to shot gun Gu, water and Gatorade which lead to the puking. Good times! First time I've puked on a run since I was pregnant. Which I'm NOT right now. Not at all. I also think that I need to up my GU intake on course. <a href="http://blistersandblacktoenails.blogspot.ca/">Coach Phaedra</a> and I have already discussed this.<br />
<br />
I learned that I still need to tough it up mentally. The last 12k of the marathon are going to be hard and I need to find the gear to push though any negative thoughts. I think I may need music in this part. I don't think it will matter much; Sam and I won't be talking a whole lot.<br />
<br />
Sam is the best racing partner ever. No ego on her at all. She is just there for the run and sticks with me no matter what. I'm not sure I would be as kind. I'm so lucky to have found her. I can't say enough kind words about her. Rewards will come in the form of chocolate and donuts.<3 p=""><br />
</3><br />
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