Catch up. Weeks 12 and 13

When 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.

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.

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.

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 Around The Bay 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!?!?!

Week 13 started well.

It is a privilege to grow older. So many don't get the chance.

A photo posted by Nicole (@macnic05) on Mar 21, 2016 at 3:42am PDT

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.

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.

One way to wait for the Swiss Chalet to arrive. #trainerroad

A photo posted by Nicole (@macnic05) on Mar 24, 2016 at 4:14pm PDT

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.

Top is Fergus, Bottom is Alasdair. I may not keep up on our 5k!

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.

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.

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.

Road To BQ: Week 11

Suffice to say, with week 10 ending on the high of the Chilly Half Marathon, I was eager and excited to tackle week 11 with renewed vigour.

The week started with Sam and I discussing if we should look at changing the harder workouts in the Pfitz-Douglas plan 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.

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.

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.

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.

Big Mac attack.

A photo posted by Nicole (@macnic05) on Mar 9, 2016 at 7:21pm PST

After an awesome 8 hours of sleep at the Strathcona Hotel, 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

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.

Saturday was long run day. Sam, Ivanka and I met near the lift bridge in Burlington to run the Around the Bay 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 Zindine 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.

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

Just hanging out on the @atb2016 route with @macnic05 & @vankieyeo as one does

A photo posted by Sam J (@sammykaye71) on Mar 12, 2016 at 9:01am PST

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.

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 focused strength training 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.

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.

Totals on the week:

I'll take it. Wish me well for week 12!

#BQorBust, Take 3: Week 7

Back to reality this week. And reality meant a deep freeze!

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.

Building the mental game (and staying warm). 53 laps for 10k tonight. #bqorbust #teamnuun #justrun #likeagirl

A video posted by Nicole (@macnic05) on Feb 11, 2016 at 5:45pm PST

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.

Family day fun.

A photo posted by Nicole (@macnic05) on Feb 15, 2016 at 12:28pm PST

I even managed to watch the US Olympic Marathon Trials live and was super inspired watching all of the runners, especially Amy and Shalane who reminded me of the Ottawa marathon run from last year. As Sam noted, we're the original A&S. As always, I was routing heavily for Meb 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.

Here's how my week 7 shook out:

Monday: 6k on the treadmill at lunch. I slept in and totally missed the 16k I was supposed to do.

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.

Wednesday: 8k in the evening. My husband was back home! YAY!

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.

Friday: Rest in anticipation of running my long run the next day.

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.

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 Serial. 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.

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 photo posted by Nicole (@macnic05) on Feb 14, 2016 at 6:49am PST

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.

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.

Total: 80.6k (50mi), 5hr, 23min
Run: 58.1k (36.1mi)
Cycle: 22.5k (14mi)

Week two of ... maybe marathon training

Ah, week two!

Of... maybe marathon training.

If you ask me right now, I will 100% be toeing the line of the Toronto Marathon 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 Instagram and Strava really help a whole bunch. Here's how things shook out.

Monday: It was a coooooold morning to start the week. -19c with wind chill or something stupid like that. I was ready though:

Run forecast for tomorrow's dark o'thirty run? Real feel -23c. #justrun #likeagirl

A photo posted by Nicole (@macnic05) on Jan 3, 2016 at 6:39pm PST

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

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.

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.

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 helping me 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

Friday: Rest day! My goal is to keep Friday's as rest days as much as possible.

Saturday: Bring in the reinforcements! Sam and Ivanka 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).

Sam: Jump! Ivanka & me: Wait. What? #runnersmakethebestfriends #instarunners #justrun #likeagirl

A photo posted by Nicole (@macnic05) on Jan 9, 2016 at 7:57am PST

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 Emma 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

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.

Total: 81.01km (50.3mi), Time: 6:38:37
Run: 50.66km (31.5mi)
Bike: 30.35km (18.9mi)

I hope your training is going just as well as mine!

Let's get at 'er: 2016 week one and goals

Boom! Off season is dunzo!

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 Around the Bay as the final test before I commit any money to the cause.  Once again, my partners in crime include the best racing partner ever Sam, triathlete extraordinaire Emma, and the super lovely and funny Ivanka! I'm looking forward to many great Saturday mornings spent in Burlington and Oakville running the beach strip and northshore hills bitching about enjoying the cold and wind.

Not helping with the crib. But one of the best gifts this year! Thanks @sammykaye71 #runnersmakethebestfriends

A photo posted by Nicole (@macnic05) on Dec 26, 2015 at 7:37pm PST

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!

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.

Monday: 13k with 6k 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.

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 photo posted by Nicole (@macnic05) on Dec 28, 2015 at 6:51am PST

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!

Wednesday: Mid-week long run of 14k. This cycle, I'm using a plan from Advanced Marathoning 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.

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

*clearly, Trainer Road has somehow worked its magic on me

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.

**My husband and I have gone dry for a month

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

photo credit: Emma's husband

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!

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.

Run: 47.17km (29.3mi), 4h23m30s
Ride: 52.5km (32.6mi), 2h15m

Total: 99.67km (61.9mi), 6h38m30s

Ottawa 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:

1) FINALLY had a GREAT tempo run

2) Raced Around the Bay

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.

Monday: Rest day. I didn't really need it as my legs felt fine, but I wasn't one to argue with Coach Phaedra

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.

Wednesday: I took Wednesday off. I set my alarm wrong and there was no time once I got home to fit the run in.

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

Friday: Alasdair and I ran the Good Friday Road Races 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.

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.

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!

In all, I ran 61.56KM (38.25mi) in 5:37:37. That's an average pace of 5:29/km (8:50/mi).

Also, I was able to get over the halfway point in my fundraising for Make-A-Wish Canada in support of Wishes for Olivia. Please consider clicking the link and donating even $5 or $10 which will truly make a difference in the life of a deserving child.

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.

Mississauga Marathon: Race Goals

Has there ever been a more obvious post in the history of this blog? As if anyone who reads this (pretty much all of whom are friends I know if real life), doesn't know what my goals for this Sunday are.

But, let's put them out there, shall we?

I had two goals when I started training for this race, way, way, way back in November! We'll talk about the time goal in a bit, but the other goal was to raise money for Wishes For Olivia in support of Make-A-Wish Canada.

I wanted to raise $3,400.

I wan't sure I would be able to do it.

I am ECSTATIC to let you know that I have raised:

$3,655

In support of this cause and charity! I had 71 lovely friends, family and even strangers come out of the woods to put some of their hard earned money toward this cause which is so close to my heart and I THANK YOU from the bottom of my heart for your support.

Now, my other goal.

The one based on time.

Say it with me:

3:39:59

This time will qualify me for the Boston Marathon (I likely won't get to the start line, but... details)

But, I'm reluctant to put all of my eggs in this basket. I don't want this race to be deemed a non-success if I don't reach my above time goal. Especially when I've already had such success with my fundraising. And you never know what race day will bring!

So, I will put down B, C, and D goals as well.

B Goal: 3:45:00 - this would still be an amazing accomplishment!

C Goal: PB with a sub 3:51:31 - who doesn't love a PB?

D Goal: Not to crap my skirt (as always!!!!)

Ultimate goal: Cross that finish line, smiling, happy and proud of what I've done. Because on Sunday, I will finish my third marathon. I will have raised a significant amount of money which will help make wishes come true for some deserving children. I will have honoured Olivia and shared her and her memory with others.

And all of that, regardless of what the watch says, is reason to smile.

I'll toe the line at 0730. Bib 469

See you on the other side of the finish.

Mississauga Marathon: Race Day Strategy

I've gotta say, I had that feeling today. That "I can do this" feeling.

Part of it was my constant re-framing of positive thoughts in my head.

The whole, trust the training mantra.

Getting the play list ready.

Chatting with Peter over Facebook (spoiler, he won't let me get off easy trying to dull the edges on the goal) and confirming that we I CAN do this (Peter's already done it). He said all the right things to me today, that's for sure.

Of course, as always, Sam has been a constant text companion, building up my confidence as well. She will be running the half marathon and will wait around for Amy, Patty, Emma, Peter and I. She's a great gal, that's for sure. She's also given me something else to help boost my mental game on race day

I knew from the moment I opened this that I would wear it on May 4th.

My DailyMile friends, my imaginary chat-board friends, my colleagues, my family - they are all behind me this week, this Sunday. Everyone is tolerating my newest companion as well

The course map

And so, this leads me to strategy. Because it is time.

Strategy: Clothing
Easy. I'm running for a princess. I'm wearing a skirt.

Depending on the weather I may end up with my arm sleeves (which are black). Sunscreen, body glide, and a pace band (even though Peter keeps telling me that my job is to run, not check time) will complete the outfit.

Strategy: Fuel and Water
I will start the day with a plain bagel with butter and cheddar cheese. A small coffee, small apple juice and my Minnie Mouse tumbler of water. I plan to be done by 5:30am as we will leave for the start by 5:45-6am. I will carry a banana to the start line and eat it around 6:45-7am. Mint gum as always. Like each of my other two marathons, I will start with a throw away bottle of water so that I don't have to worry about water stations for the first 10-12k. I'm going to carry 5 gels. Maybe six. While I've only ever taken 4 in my past marathon's, I needed them sooner during Around the Bay this year and I don't want to be caught empty handed. After I get rid of my throw away bottle, I will be using the water stations for water and Gatorade. My goal is to only walk through every other station (I can run and drink at the same time and Mississauga has good, squeezable cups). I suspect that my past success in the marathon has been aided greatly by these short breaks, so I'm not going to worry about walking through stations at all. Peter's game with this plan as well.

Strategy: Pace
Stay with Peter.

We are going to take advantage of the early and easy parts and the downhills but won't allow ourselves to push more than 10s faster on the downhills.

Stay with Peter.

Strategy: Mental
Yes, I can.

Yes, I will.

I will have music. Yes. There will be an eclectic mix of tunes. I will take the early and easy parts in. I will smile. I will enjoy. I will embrace the suck. I will not get ahead of myself as I need to run the first 10k before I can worry about the last 10k. I will enjoy Southdown and look for friends and other runners during the out and back. I will take KM 30-35, one kilometer at a time.

Stay with Peter.

I will stay focused and enjoy the joy of running. I will pull on the strength of everyone near and far cheering for me and wishing me well. I will know that no matter what, I will disappoint no one.

I will run the very best race that I can on that day.

A confidence problem

So.

Radio silence on this front for the past little while. Yes, I've been running including my last long run of the program (33k over the last 33k of the Mississauga Course). In my planned outfit of course

It didn't go well.

Peter showed up to run with me as he will be pacing me on Marathon day. The plan we came up with was to run the last 15k or so at pace (5:10/km). This meant starting the pace work after the turn around on Southdown Road at the Mississauga/Oakville boarder. So we (Yan was also with us), started and...

I. Just. Couldn't.

My legs were fine.

My breathing and head were a mess.

Peter gave me some good tips and motivation and him and Yan ran slightly ahead as I did my best to catch them.

Yan, Peter and me at the end of the run. Its never all bad with running friends!

I. Just. Couldn't.

It hasn't been good for my confidence at all.

I'm very afraid that I've bitten off more than I can chew. That I haven't put enough work into this to make the time. And at the same time... what does the time really matter? At the end of the day, I'm going to finish a third marathon. I'm very likely going to run it in a PR time. And?

I've raised $3,600 for Wishes for Olivia in support of Make A Wish Canada.

I think this marathon is already a success.

Regardless of what happens in 9 days.

I'd, um, just like a bit of mo-jo back.

Mississauga Marathon Training Week 19!

Week 19!!! Four weeks to go! 26 days according to the marathon site. I knew this week would start difficultly with recovery from Around the Bay, but I also knew that I needed to ensure I was set up to gain some confidence along the way. After my non-race pace performance at Around the Bay, I'm worried about hitting the ultimate goal of this training plan.

Monday, March 31st: Rest. Man. It was a tough day of just general walking. Stairs? Killer.

Tuesday, April 1st: While I worked a long day on Monday and didn't get home until about 2130 that night, I still wanted to get some kind of run in to loosen my legs. I woke up before five AM with a goal of about 8k. That plan went out the window when I took my first step down the stairs and my quads were still screaming. I decided not to make the early wake up go to waste and slogged my way through 6k. 38:22 I then spent the day travelling to and from Ottawa with a 1.5 hr meeting in between. I took a fab photo out of the plane window as we were landing though:

Wednesday April 2nd: Poor Alasdair wasn't feeling well, so I stayed at home with him. He was quite surprised that being sick meant no computer time, but he was quiet and I got lots of work done. I was able to get out before dinner once my husband was home for an 8k that felt a whole lot better on my legs than the day before. 8.01k, 46:07

Thursday April 3rd: Running Room night! We just chatted randomly about everyone's Around the Bay before heading out for a nice 10k with two loops around the lake. This is one of my fave routes and I started really quickly with Chris, Gerald and Claudia and had to back off about 2.5k in. I spoke to Chris about my plans to add Marathon Pace work to Sunday's long runs and he agreed, though he cautioned me that, "if you can't run 5 minute kilometers for 30k right now, you likely won't get you Boston Marathon time." I've decided to ignore this. 10k 56:57

Friday April 4th: Rest day! I'm guessing I'm already in a mini taper as all of my peak weeks are done! This means only 5 days a week of running! WooHoo!

Saturday April 5th: Ken had to work, and my dad was sick, so both kids joined me at the gym and went to the daycare ($7 for two hours for two kids! Amazing), where I ran 5k easy warm up and 7k a bit faster. It was a good run. 12k, 1:09:59

Sunday April 6th: Showed up for the Running Room group run and learned that the route was 32.7k. I had already decided to run the middle 10k at marathon race pace, but wanted to start slower. So I started with Erika and Claudia and we hit 10k in an hour. Then I ran 10k in 51:30 which is a 5:09/km or 8:18/mi pace which will get me my Boston Qualifying time. I was alone for the last 23km, battling headwinds and some long, slow rises, but I toughed it out and only allowed myself to "walk with purpose." This meant that I only walked if I need to shove my bottle back in my belt, or if a light was changing, I'd slow/walk in order to avoid being stopped. We ran near the marathon route, so it was exciting to see that the signs are now up telling of road closures! All in all, a beauty day, despite the headwinds and one of those runs which make me recall how much I just LOVE to run. 33.01k, 3:09:40

Total KM: 69.02 (42.89 miles), Total Time: 6:41:05, Average Pace per KM: 0:05:45 (0:09:21/mi)

Next week is more of the same, but with more marathon pace work and we'll run the last 33km of the marathon route! Then: TAPER!!! So close now!!! I hope you had a fab week!

Mississauga Marathon Training Weeks 17 & 18

Somehow I missed these updates! Whoops! Work has been insanely busy. Like, 14 hour days. Oh well, still moving right along and into the marathon plan

Week 17: I decided to swap this and week 18 around to allow for a semi taper before Around the Bay. This meant another 85, er 82k week.

Monday: Rest, sweet rest.

Tuesday March 18th: Tuesday Treadmill Tempo run! I did 3k warm up, then 20 minutes of tempo at 4:46/km pace, 2k easy and 10 minutes of tempo, with the rest easy. I had no pain in my foot! WooHoo! I wore the new PUMA tank top my client gave to me and it looks and feels good, but I totally forgot to vaseline up my arm pits and got bad chafe. Oh well, live and learn. 14k, 1:15:59

Wednesday March 19th: I worked 14 hours with an asshole stomach and couldn't get any kind of run in.

Thursday March 20th: My last day of being 36, so I ran 3.6 miles. 5.79k, 33:50

Friday March 21st: I turn 37! I run 19.77 (year of birth) in the morning as I have the day off. Time:  1:58:47. Then we went and bought this! I can't wait for camping season! We've booked four trips so far!

Saturday March 22nd: Beauty run with Bridgett who is also running the 25k at Sulphur Springs. 10.1k, 59:33

Sunday March 23rd: I had 32k on the plan, but the running room only had 23k. So I drove out to the store early, put in 9k on my own and joined the group for our now typical group run to Brampton and back. The route is challenging and I wanted to take it slower. This worked out as Erika joined me as she was a bit hungover and not feeling like pushing pace. We were able to maintain a decent pace, but walked for gels and for some bad ice patches. The weather felt like it was finally going to turn! 32k, 3:13:06.

Total KM: 81.67 (50.75 mi), Total Time: 8:01:15, Average pace per KM: 0:05:54 (0:09:29/mi)

Week 18: Around the Bay week! I was feeling pretty good going into this week. My confidence wasn't quite there but my PF wasn't acting up and otherwise I was feeling great. Maybe those thyroid pills are also working?

Monday March 24: Rest

Tuesday March 25th: Town Camp registration day!!! I got up at 0430 and took a run outside!!!! I didn't bother with tempo or speedwork and just ran. My legs were cold despite the winter tights I had on. Is the winter EVER going to end? 10k, 58:21, kids got into their camps!

Wednesday March 26th: I ended up with another 14 hour day on Tuesday. I slept in on Wednesday and then just couldn't fit the run in. It happens; you gotta roll with it at times.

Thursday March 27th: Hit the treadmill before work and wanted to get at least 6k at race pace in. But I was tired. and sluggish. I managed to run 3k at race pace (5:06/km) and was happy to just finish the run. 10k, 56:20

Friday, Saturday: Strategic rest for Around the Bay.

Sunday March 30th: Around the Bay Race. 30k, 2:42:09 and an 11 minute PB

Total KM: 50.32 (31.27 mi), Total Time: 4:36:50, Average Pace per KM: 0:05:30 (0:08:51)

All in all, not bad for the past two weeks despite some work challenges. Now, the next month is about the confidence build. Its not there right now, but I'm committed to putting in the work to get there.

Mississauga Marathon Training Week 16!

Well, week 16 just rolled along. Really, it was pretty much a normal week at the end of it all. Nothing to report here, its all starting to run (hee) together.

Monday March 10th: Rest. After 29k the day before, I deserved it.

Tuesday March 11th: Wake up in the AM and head to the gym for Tuesday Treadmill Tempo! (its kinda my thing). I wasn't feeling it too much, so I only ran 4x 5 minutes at tempo pace, with 1 minute walking rests. I was supposed to do 6. I also ended the run after 8k, but was happy to learn that was what the schedule actually called for. 8k, 44:41

Wednesday March 12th: It was supposed to be hills day but we got 20cm of snow so hills were cancelled. I DID bring my shorts in the car so I could have gone to the gym, but getting home was a bigger priority.

Thursday March 13th: It was our monthly girls dinner in my town, so I left work a touch early in order to get a good run in at the gym. Because I wanted to get things done quickly and because I have been feeling like my speedwork is lagging, I ran 3x one mile easy (9:22/mi or 5:50/km) and one mile race pace (8:12/mi or 5:05/km). Then, I met the girls for dinner and un-did my calorie deficiency. 12k, 1:06:14

Friday March 14th: I wanted to put down another tempo run, but I knew as soon as I rolled outta bed that it wasn't going to happen. Instead I just ran easy on the treadmill at they gym (it was still super cold out). 10k, 59:05

Saturday March 15th: I spent some time on the phone with my Running Room leader Chris on Friday, trying to figure out the new Around the Bay route and a safe way to run it after Emma had posted that the first 10k were likely unsafe to run on non-race day. He lives in my town and mentioned that his planned 10 miler would probably start around 9am and go down a certain street. I live in the opposite direction from him, so I also started at 9am and ran down that same street, hoping to see him. Turns out, he slept in until 11am! (oh to have adult children!!!). It was an amazing run in only a long sleeved shirt!!! Spring is finally here! 11k, 1:03:21

Sunday March 16th: Not so fast on the spring call. Woke up to -25 with the wind chill on our Around the Bay practice run day. Hey, that course isn't exposed at all is it?

I got to the meeting place at La Salle Park with enough time to run to the bathroom for one last pit stop. My legs froze. Then Chris, Ivanka and I headed out to tackle the course together. Its kind of nice to start at La Salle as you start at some of the hilly bits of the race. Just some though. Remember that.

Click for larger, we started around the 24k mark.

So, we run along and Chris and I are telling Ivanka about the race lore and the little guy with "We Will Rock You" and the grim reaper and then were running in downtown Hamilton and man, its boring as hell. Chris starts joking around about how bloody long the 9ks of (very easy) straight running are. Ivanka and I take gels at 10k (and 20k) and Chris hits an allyway to pee (it IS downtown Hamilton after all).

 Then, we turn onto Woodward.... and get hit with the train that caused the whole route to be changed anyway! We walked up to it instead of running up to it and we ended up not having to stop at all which was good. Just before the turn onto Beach Blvd the wind hits us. And the wind just pounds us for the next 11km. So we run with a headwind from 13 to 24km. At this point, I'm so tired and my upper back and neck is sore from hunching into the wind. Chris has moved ahead because he's been running a lot slower with us and is feeling not as bad as I am and I tell Ivanka to go ahead. I start walking here and there, trying to keep to the run 10 mins, walk 1 min pattern that many people do during their Sunday runs. The worst part of the last 4k is that I know that the worst hill in the whole race is coming, the long, long, long climb to La Salle Park and our cars. And I keep mis-judging when its coming. MAN! Oh, did I mention that my iPhone died due to cold at 8k into the run (stupid Apple - make products that work in the cold!), so I'm alone, I hurt, I have no motivation in the form of music and I've been walking (albeit in a controlled manner). Finally, I'm at the very last climb to La Salle.... and .... I can't. I walk for 500m and then pick it up to a jog because there is no way I'm letting Chris and Ivanka see me walk into the park. Phew. If the actual race is that hard, there may be many o'gods cursed, I tell you. 30.5km, 3:05:50

Total KM: 71.5 (44.43mi), Total time: 6:59:11, Average Pace per KM: 0:05:52 (0:09:26/mi).

Next up is another 85k week and then a bit of a rest/easy/taper and I'll race Around the Bay for the first time ever. More on that, later.

Hope you have a great week!

Mississauga Marathon Training Week 15!

Well, well! Week 15!!! Only 8 short weeks left until the marathon! I can hardly believe it! Of course if Winter keeps sticking around, it will feel like those weeks will last forever. I also fear the icy rains that are sure to come. Likely during Around the Bay. (That's right, you heard it here first). Week 15 was another peak week of 85k (52.8mi) on the plan, but I almost didn't get it done. Almost.

Monday March 3: Rest. That's right, I'm now doing long runs on Sunday's which make Monday's rest days. I miss Sunday rest days. Monday "rest days" still mean I have to go to work. Sigh. Where is my winning lotto ticket? I did go to physio for my PF and got treatment and a massage.

After the ultrasound and laser, its all ice on the foot, heat on the calf.

Tuesday March 4: Early o'clock wake up (0440) and I hit the gym treadmill to get the 10k in. Basic run and everything felt good. Wore the Man-Shorts and took a photo for the skirt girls. 10k, 58:08

Wednesday March 5: I was supposed to do hills with the group on this night and run about 14k. But after a 0830 dentist appointment for me and the boys stretched to almost noon, I ended up working the rest of the day from home and ran a glorious outdoors run instead (I have a cracked tooth and something growing under a cavity. Gross. The good news is, I'm getting it fixed. Two days before Around the Bay. HA.). 10k, 56:34 (always amazing by how much faster outdoor runs are.)

Thursday March 6: No worries on missing some mileage the day before. I decided to run a double on Thursday, one run in the AM on the gym treadmill, one in the PM with the Running Room group. Then I ended up at work until 20:00. Sigh. On the plus side, the 6k I ran on the treadmill was my 75th run of the cycle; my foot hurt though and that sucked. 6k, 35:45

Friday March 7: Oooo-KAAAyyy, Today will be the double day! I still hadn't given up on my 85k goal, so I set the alarm for 0440 again to get in about 10-11k. Except I set the alarm for PM, not AM and woke up just before 0530!!! I decided that I could afford to be a little late to work as I was there the night before for an additional 3.5 hours (aside  - I was all of 8 minutes late). I ran 9k in the morning and nearly froze my quads off. Then, after dinner I hit the road for an additional 10k and it was amazing! Nice and warm and I was over-dressed! 19.02k, 1:50:30 (run one at 5:48 pace, run two at 5:49 pace. Not bad).

When the perfect night comes together!

Saturday March 8: My running room marathon coach, Chris always tells us that the Saturday run is married to the Sunday run. You should always do some easy mileage the day before the long run so that your legs are a bit tired. It helps on marathon day when you've been in the taper. I've taken this advice to heart for the past two years, so I headed out in the glorious weather to get my 11k in. Everything felt good and I was able to avoid most puddles (I'm NOT complaining! I'd rather have puddles and warmth than ice and snow). It was so nice I started to plan a skirt outfit for Around the Bay! 11k, 1:04:10

Sunday March 9: The plan called for 29k. The weather took a turn for the worst and it was about -8 to -10 at the start of our run, but with a promise of sun. I dressed perfectly for this one and gladly hit the road with Yan and Ivanka to conquer the distance. The route was one I had run before as a 26k run with Chris and I hadn't enjoyed it at all. Probably because my foot was a mess. On this morning, I proactively took two Advil prior to the run and the foot was okay (I'm not saying I'm out of the PF woods, but I am considering making this week's Physio and treatment my last one until after Around the Bay). Yan had to run back around 15k due to hip pain and Ivanka and I settled in and got it done. Our total time and pace reflects the few walk breaks we took to take gels (two) along with the times we had to slow or walk over ice. This was a distance record for Ivanka who is targeting 4 hours for her first marathon and in my opinion, she's in a great place based on this run, which was way more challenging than the Mississauga Marathon course. 29.01k, 2:52:47

It takes a lot of directions to run 29k. And an apple waiting in the car after is a must!

WHEW! 59k in three days, but I got the distance DONE! Next peak week comes during week 18 and will end with Around the Bay!

Total KM: 85.03k (52.8mi), Total time: 8:17:54, Average Pace per KM: 0:05:51 (0:08:55/mi)

Obviously I'm getting excited about my next race now that its only 20 days away! I'm thinking that I may go for it this year and actually race, but in reality the state of my foot and plantar fasciitis will be what makes the final call.

I hope you had a great week!

Mississauga Marathon Training Week 14!

Well, week 14 was always meant to be a cutback week. I knew I had the Chilly Half Marathon on the plan and the original goal was to make this a goal race and go for a new PB. As I stated in last week's Goals Post that plan went out the window, but I didn't decide to go easy either. The week ended up short by almost 18km, but I'm not going to sweat that. I really took care of my plantar fasciitis this week which resulted in less mileage.

Monday February 24: Rest after the killer 26k the day before. Both myself and my foot needed this. My footware of choice this week were my running shoes. Which look so weird with the black laces! My other footwear due to Polar Vortex also shown. Sigh.

Tuesday February 25: Back to the treadmill at the gym (still avoiding the dark, cold and uncertain footing). My calves were really tight and my ankle was a bit sore. I ran an easy first 5k, then 5k at the proposed Chilly Race Pace (which felt easy!!!) and then cooled down for 2k. Good, good all around. I had physio in the evening. 12k, 1:07:15

Wednesday February 25: Hills, hills, hills. Back to Thomas Street and Streetsville for 7x up and down the hill. Not as busy this week and I was done without any problems. My approach to hills this year has been odd. I'm not really attacking them the way I've done in the past. I'm just going to assume they are still doing their job without worrying about paces. 12k, 1:12:20

Thursday February 26: I was planning for another 12k, but then Fergus decided to join me in bed which basically means a super light sleep for me for the rest of the night. I decided to "sleep in" a bit until 5:30 and then I got the first train into Toronto and went to the gym from there before work, where I ran into one of my staff. Who loved my skirt. Obvs. I ended up with just 6k, 35:22

Fergus is damn lucky he's so cute!

Friday, Saturday: I actually took Sam's advice and rested. I wanted to run on Saturday but didn't find time.

Sunday March 2: Chilly Half Marathon with Emma and Sam. Race report to come. A very good day. Strong running, great friends, funny moments, peed my pants. You know. The usual. 21.17k, 1:51:13 per Garmin.

Total KM: 51.17 (31.8mi), Total Time Spent Running: 4:46:10, Average pace per KM: 0:05:36 (0:09:00/mi)

Week 15 is another 85k week and it starts tomorrow! Running the half yesterday gave me all of the push I needed to attack this week strongly. I had a leg massage and PF treatment today and hope that I continue to see improvements to see me to the end of the road. The marathon is now two months away! I just hope I can continue to hit the runs and build that confidence. 

I hope you had a great week as well! 

Chilly Half Marathon Goals

Well, the bib numbers have been posted (1569) and so its time to post about my goals for the upcoming Chilly Half Marathon on Sunday March 2nd.

Originally, the plan here was to run it fast and finally claim that pure 1:45 for both Sam and I. I've PR'd on the course the past two years and I really enjoy the nature of the course a lot.

The course starts in downtown Burlington on Brant, goes out west on Lakeshore, behind Joseph Brant hospital before turning around to head east along Lakeshore to Burloak. At that point, we turn around again (this is about 12k in) and head back to Brant and across the finish line. Last year I executed an almost perfect negative split race when I felt so good and was able to pick up the pace to catch Sam and Phil by 18k. It makes sense that the plan to go sub 1:45:56 and PR was what propelled me to sign up in the first place for the 2014 edition.

Then, enter The Polar Vortex: Winter of Doom and its sequel, Plantar Fasciitis: The Battle for Dominance. While training actually hasn't been derailed by either (I've stuck to the treadmill to deal with the winter and have only skipped a few pace workouts), I still don't feel like I'm in the shape I was in back in November to be able to give this race a proper go at a PR.

I'm resigned to the fact that I won't three-peat at Chilly. I'm comforted by the fact that the real goal race is the Mississauga Marathon ( a mere 65 days away!). So, I decided to race this half marathon as a true test and to do so with friends.

The decision was made after I was creeping reading Emma's blog and noticed that she was just shy of a 1:50 half marathon PR. If I'm at 1:50 at the half way point of Mississauga, I'll be running the slowest I possibly can and still hit my Boston Qualification time of 3:40. Seems like a good time to test how easy 1:50 held steady, feels. Plus, Sam said she'd also start with us. Of course everyone is all, "Depending on the weather. Depending on my PF."

I'm just going to ignore my still phlegmy lungs (yes, this never went away when my lung infection did in October).

I'm going to ignore this:

And I'm going to hope that the improvement I'm seeing in my foot is really in my foot and not in my head.

And I hope that I can return next week with a tale of easy running and PR glory (for Emma).

A Goal: 1:50 or better

B Goal: Race smart (e.g. don't mess up my foot any more!)

C Goal: Have fun. #alltheracephotorunnerdposes

D Goal (You all know this one): Don't crap my pants!

See y'all after the race.