Most people never run far enough on their first wind to find out they've got a second.Let's play a game of contrast shall we?
2013
2014
This is the story of my third marathon.
Showing posts with label Mississauga Marathon. Show all posts
Showing posts with label Mississauga Marathon. Show all posts
Tuesday, May 6, 2014
Mississauga Marathon Race Recap
Friday, May 2, 2014
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.
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.
Monday, April 28, 2014
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 thatwe 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
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
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.
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
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. |
 |
| The course map |
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.
Thursday, April 24, 2014
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.
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.
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.
Sunday, April 6, 2014
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!
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!
Wednesday, April 2, 2014
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
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
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.
Tuesday, March 18, 2014
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.
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!
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?
| Click for larger, we started around the 24k mark. |
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!
Monday, March 10, 2014
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.
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).
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
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!
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! |
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! |
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!
Monday, March 3, 2014
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
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!
Wednesday, February 26, 2014
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 wascreeping 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.
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
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.
Monday, February 24, 2014
Mississauga Marathon Training Week 13!
A tough week after the glorious last week of hitting the major milestone (HA!) of running over 50 miles (85k) in one week. I was tired and things hurt. But there are reasons for each of those things.
I'm tired because the hormone levels in my thyroid are all out of whack. Yay for hypothyroidism. I'm not that bad and I'm on a small level of daily medicine, but it could take SIX WEEKS for it to kick in! I hope its a hormonal problem and not just a I-work-full-time-and-have-two-young-kids problem. I'm getting at least 7.5 hours of sleep a night, plus napping twice daily (on my 1 hour train commute to work).
The hurt.
Well, I'm pretty sure that Sam gave me her plantars faciitis.
Haha. Just kidding.
But the fact is, that after years, YEARS! With no flare ups, I've been struggling with pain since October. I got new orthotics and some treatment, but my right heel has not resolved well at all. So, I'm back to a twice weekly physio appointment with laser and ultrasound and massage along with a wish and a prayer. This week, baring client meetings, I will also be wearing my old running shoes (with orthotics) everywhere (except outside where I'll still wear my Sorel's (with orthotics) because its freaking freezing. AGAIN.
Anyway, a tough running week and I was 6k short on the overall goal. I'm not going to worry about it.
Monday February 17th: Family Day in Ontario meaning a day off. A glorious day off where I could run in sunshine and not worry about regular demands. Oh, it was freaking -20 with wind chill. I set out for the out and back, clear roads 10k route from my house and just couldn't feel it. I bargained with myself for the whole run and ended up with 6k, 35.23.
Tuesday February 18th: I got up at 0430, battled the fresh snow to drive to the gym. The 24 hour gym.Which was freaking CLOSED. re-opening at 0600 as Monday was considered a weekend and they don't really open 24 hours on the weekend, they are really only open 0600 Monday (on non holiday Monday's that is) until 2359 Friday. Bah. Back home, shower and get to work before 8am. Can't run because I have meetings all day and then physio at 1815. Assessment (Yes, you have really tight calves which is leading to the pulling on the faciitis and the pain), laser, ultrasound, ice and rebook for the next few weeks.
Wednesday February 19th: Well, doubles aren't that bad anyway, right? Woke up and got to the (now open) gym. Ran 10k with Olympic Curling. Dirty, dirty curling. "Just tickle it. TICKLE IT!!! Yup. YupYup. YEP. Hurry. Hurry Hard! HURRRRREEEEEEHHHAARRD!!! PUT IT ON THE BUTTON!!!" Whew, I need a cigarette. 8k, 48:47. Then, after work, it was time for Thomas Street Hill. And it was WARM! Like +1c!!! Amazing! Up and down x 6 hills. Whee!!! 10k, 1:01:03
Thursday February 20th: My foot is a throbbing mess of horrific pain. Physio in the PM. Got some exercises to do which pretty much amount to, "how much can you pick up with your toes?"
Friday February 21st: Back to the gym for an early morning treadmill run. All systems go and Canada picks up gold and silver in women's ski cross. I'm feeling good. I feel like I'll be able to hit some pace work during the long run on Sunday. 10k, 58:29
Saturday February 22nd: Again on the gym treadmill. This time after Fergus' tumbling class, so he was treated to the in-gym daycare. I ran a ladder because I was feeling so good. 1 mile at 5:50/km, 1 mile at 5:39/km, 2 miles at 5:29/km and back down. Felt easy. I've got the pace work tomorrow. Then we went grocery shopping. Because I cooked an amazing Indian Feast for dinner that night. 10k, 56:30
Sunday February 23rd: My first planned run with the marathon group out of the running room! Except I was the only one who showed up! There were a lot of the Around the Bay group there, but they were doing 29k and we had 26k on the plan. We started out and I asked if anyone was around a 6 min/km pace and Chris quickly came to run with me (he can run easily at a much faster pace, but didn't want to have me run alone - thank goodness!). I was streaming the hockey game so we chatted a bit and I gave him updates but it wasn't an overly chatty run (which is odd for both Chris and I!). I allowed him to push the pace quite a bit considering how easy I've been running my long runs, but the wind plus the hills plus my PF telling me that it was NOT completely better made my slower and slower throughout the run. The first 10k, we averaged 5:36/km, the next 10k (hilly bit) was 5:52/km and in the last 6k, I only had one KM under 6 min/km and averaged 6:15/km. This also included a 7 min km walking on a complete ice path in the forest. I should have stopped my watch. At the end of the run I was sore and frustrated as all get out. I know that there is no magic trick to getting the PF better, but running in pain and COLD and WIND. SUCKSSSSS. 26k, 2:32:01
Total KM: 70 (43.5mi), Total Time Running: 6:52:13, Average pace per KM: 0:05:53 (0:09:29/mi)
So this coming Sunday is the Chilly Half Marathon. I had hoped that at the very LEAST I could run this as a test run to see where I was for the big BQ attempt come May. As it stands the weather is going to be crap and I'll likely be high on coffee and advil just to get to the start line. I've asked Emma if she wants to try for a 1:50, which would be a PR for her and the slowest pace I could maintain and still BQ but at this point, we will see. Weather and pain will likely be the deciding factor for both of us.
And I didn't even take the leftover Indian! I let my husband have it.
How was your week? Are you running Chilly this week? Let's all do the Sun-make-it-0-degrees-please dance, mmmkay?
I'm tired because the hormone levels in my thyroid are all out of whack. Yay for hypothyroidism. I'm not that bad and I'm on a small level of daily medicine, but it could take SIX WEEKS for it to kick in! I hope its a hormonal problem and not just a I-work-full-time-and-have-two-young-kids problem. I'm getting at least 7.5 hours of sleep a night, plus napping twice daily (on my 1 hour train commute to work).
The hurt.
Well, I'm pretty sure that Sam gave me her plantars faciitis.
Haha. Just kidding.
But the fact is, that after years, YEARS! With no flare ups, I've been struggling with pain since October. I got new orthotics and some treatment, but my right heel has not resolved well at all. So, I'm back to a twice weekly physio appointment with laser and ultrasound and massage along with a wish and a prayer. This week, baring client meetings, I will also be wearing my old running shoes (with orthotics) everywhere (except outside where I'll still wear my Sorel's (with orthotics) because its freaking freezing. AGAIN.
Anyway, a tough running week and I was 6k short on the overall goal. I'm not going to worry about it.
Monday February 17th: Family Day in Ontario meaning a day off. A glorious day off where I could run in sunshine and not worry about regular demands. Oh, it was freaking -20 with wind chill. I set out for the out and back, clear roads 10k route from my house and just couldn't feel it. I bargained with myself for the whole run and ended up with 6k, 35.23.
 |
| Look at that big blue though. |
Wednesday February 19th: Well, doubles aren't that bad anyway, right? Woke up and got to the (now open) gym. Ran 10k with Olympic Curling. Dirty, dirty curling. "Just tickle it. TICKLE IT!!! Yup. YupYup. YEP. Hurry. Hurry Hard! HURRRRREEEEEEHHHAARRD!!! PUT IT ON THE BUTTON!!!" Whew, I need a cigarette. 8k, 48:47. Then, after work, it was time for Thomas Street Hill. And it was WARM! Like +1c!!! Amazing! Up and down x 6 hills. Whee!!! 10k, 1:01:03
 |
| Thomas Street Hill. 25 runners went up and down on this night |
Friday February 21st: Back to the gym for an early morning treadmill run. All systems go and Canada picks up gold and silver in women's ski cross. I'm feeling good. I feel like I'll be able to hit some pace work during the long run on Sunday. 10k, 58:29
Saturday February 22nd: Again on the gym treadmill. This time after Fergus' tumbling class, so he was treated to the in-gym daycare. I ran a ladder because I was feeling so good. 1 mile at 5:50/km, 1 mile at 5:39/km, 2 miles at 5:29/km and back down. Felt easy. I've got the pace work tomorrow. Then we went grocery shopping. Because I cooked an amazing Indian Feast for dinner that night. 10k, 56:30
 |
| Homemade Saag Paneer and Aloo Mutter with rice, samosa and butter chicken |
Total KM: 70 (43.5mi), Total Time Running: 6:52:13, Average pace per KM: 0:05:53 (0:09:29/mi)
So this coming Sunday is the Chilly Half Marathon. I had hoped that at the very LEAST I could run this as a test run to see where I was for the big BQ attempt come May. As it stands the weather is going to be crap and I'll likely be high on coffee and advil just to get to the start line. I've asked Emma if she wants to try for a 1:50, which would be a PR for her and the slowest pace I could maintain and still BQ but at this point, we will see. Weather and pain will likely be the deciding factor for both of us.
And I didn't even take the leftover Indian! I let my husband have it.
How was your week? Are you running Chilly this week? Let's all do the Sun-make-it-0-degrees-please dance, mmmkay?
Tuesday, February 18, 2014
Mississauga Marathon Training Week 12
Ah, week 12!
When I first wrote this plan, I was a little worried that I wouldn't be able to hit the mileage it demanded. This week, the first peak week would be the real test.
You see, this week called for 85km, with a 14k Tuesday run and 16k Thursday run and 23k on Saturday. The question was, could I do it while still working and doing the things I need to do with my family (lessons, bedtime stories etc)?
Well, it was a successful week.
Monday February 10: I hit the gym at lunch because I now knew that the "24 hour" gym wouldn't be open until 0530 on Monday morning. I pounded out a very sweaty 10k in lieu of the 12k I was supposed to do. I figured I'd make up the distance some time during the week. 10k, 57:42
Tuesday February 11: Back to the gym before 5am! The plan called for 4x10 minute tempo, but I couldn't hack it. I ended up running 2x10 minute tempo, 2x5 minute tempo and 2x5 minute race pace. Tempo is 4:46/km with race pace at 5:06/km. A tough but character building run and I'm glad that the Olympics are on TV! 14k, 1:16:17
Wednesday February 12: The first day of hills meant that I didn't need to wake up early because I was hitting the hills with the marathon group at 6:30pm! I had a doctor's appointment in the late afternoon and ended up at the hill just before 6pm, so I started on my own. I ran up the longer hill first to gain some distance and then I ran 5 hills. This is my first time running hills in a year! I didn't push myself because by this time of the week, I knew I'd be running the Around the Bay hills for the long run with Sam, Emma and Patty on Saturday. 10k, 57:31 (that time is with hills! I'm always amazed by how quickly I can run on clear ground now).
Thursday February 13: The plan had 16k. do I break it up and run half before work and half at lunch? 10k first and 6k? Nope. I decided to get it done all in one shot and hit the treadmill for the full 16k. Again, thank goodness for the Olympics.
Friday February 14: I woke up to a balmy -9c and decided to hit the streets for this 10k. I ran an out an back on a main, but not-busy-at-5am road and then looped around my street a bit to make up the distance. It felt good to get outside again. 10k, 57:20
Saturday February 15: 6:30am out and back on the Around the Bay hills? Bring it on! As mentioned, I joined Sam, Emma and Patty for this run and they changed their original plan to run more of the new ATB route so that I didn't have to drive to Hamilton to meet them. This meant that we went along the rolling hills of the course and up Valley Inn, only to turn around and do it all again. This is a tough run, which I've done before with Ali and (mainly) Colin last January. When we got back to our cars, we were at 22k. We could have stopped, but we are all stubborn and me more so then ever as I wanted to get the full 85k in for the week. So we ran randomly out for 1.5k and then back to the cars. What a shit last 3k. Oh well, got it done. 25k, 2:30:13
Total KM: 85 (52.8mi), Total time running: 8:12:27, Average pace per KM: 0:05:48 (0:09:20/mi)
WooHoo! I did it! Now, I just need to do it twice more! This week, I ramp back down to 90% of maximum mileage, then next week is the Chilly Half Marathon. This will not be a race effort, but I've yet to decide what I'm going to do with this run. I'm doing well so far, so I need to ensure that I keep it up and stay focused.
When I first wrote this plan, I was a little worried that I wouldn't be able to hit the mileage it demanded. This week, the first peak week would be the real test.
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| Page one is done! |
You see, this week called for 85km, with a 14k Tuesday run and 16k Thursday run and 23k on Saturday. The question was, could I do it while still working and doing the things I need to do with my family (lessons, bedtime stories etc)?
Well, it was a successful week.
Monday February 10: I hit the gym at lunch because I now knew that the "24 hour" gym wouldn't be open until 0530 on Monday morning. I pounded out a very sweaty 10k in lieu of the 12k I was supposed to do. I figured I'd make up the distance some time during the week. 10k, 57:42
Tuesday February 11: Back to the gym before 5am! The plan called for 4x10 minute tempo, but I couldn't hack it. I ended up running 2x10 minute tempo, 2x5 minute tempo and 2x5 minute race pace. Tempo is 4:46/km with race pace at 5:06/km. A tough but character building run and I'm glad that the Olympics are on TV! 14k, 1:16:17
Wednesday February 12: The first day of hills meant that I didn't need to wake up early because I was hitting the hills with the marathon group at 6:30pm! I had a doctor's appointment in the late afternoon and ended up at the hill just before 6pm, so I started on my own. I ran up the longer hill first to gain some distance and then I ran 5 hills. This is my first time running hills in a year! I didn't push myself because by this time of the week, I knew I'd be running the Around the Bay hills for the long run with Sam, Emma and Patty on Saturday. 10k, 57:31 (that time is with hills! I'm always amazed by how quickly I can run on clear ground now).
Thursday February 13: The plan had 16k. do I break it up and run half before work and half at lunch? 10k first and 6k? Nope. I decided to get it done all in one shot and hit the treadmill for the full 16k. Again, thank goodness for the Olympics.
Friday February 14: I woke up to a balmy -9c and decided to hit the streets for this 10k. I ran an out an back on a main, but not-busy-at-5am road and then looped around my street a bit to make up the distance. It felt good to get outside again. 10k, 57:20
Saturday February 15: 6:30am out and back on the Around the Bay hills? Bring it on! As mentioned, I joined Sam, Emma and Patty for this run and they changed their original plan to run more of the new ATB route so that I didn't have to drive to Hamilton to meet them. This meant that we went along the rolling hills of the course and up Valley Inn, only to turn around and do it all again. This is a tough run, which I've done before with Ali and (mainly) Colin last January. When we got back to our cars, we were at 22k. We could have stopped, but we are all stubborn and me more so then ever as I wanted to get the full 85k in for the week. So we ran randomly out for 1.5k and then back to the cars. What a shit last 3k. Oh well, got it done. 25k, 2:30:13
Total KM: 85 (52.8mi), Total time running: 8:12:27, Average pace per KM: 0:05:48 (0:09:20/mi)
WooHoo! I did it! Now, I just need to do it twice more! This week, I ramp back down to 90% of maximum mileage, then next week is the Chilly Half Marathon. This will not be a race effort, but I've yet to decide what I'm going to do with this run. I'm doing well so far, so I need to ensure that I keep it up and stay focused.
Monday, February 10, 2014
Mississauga Marathon Training Weeks 10 & 11
Well, well. Last week was a busy week and although I had every intention of getting around to a recap, I was unable to do so.
That means you get a double recap this week. Lucky you!
Week 10 was the second week in a row where I had 76k on the plan. I was a bit tired and my planter fasciitis was hurting a bit. I took charge and decided that I'd make a better effort to roll and ice. I also wanted to get back to basic core work. I took care of the foot, but not the abs. This week. I swear!
Monday January 27: I was supposed to do 10k, but I got out of bed, put on my clothes and when I got outside it was snowing and blowing. Oh well, no sense in turning back, might as well try to get at least 5k in. I hit the road because there is no way I'd have any chance on the un-plowed sidewalks and trudged through a slow 6k. 37:37
Tuesday January 28: I was supposed to do 14k with intervals, but I just couldn't get to sleep on Monday night. Even though I went to bed at 9:30pm, I was still awake at 11pm. It made my alarm at 4:30am VERY early. Ugg. No way to not run and no way to fit it into the work day, so I hit the gym anyway and did 10k easy. 58:10
Wednesday January 29: I don't know if you can believe it, the guy I announced almost four years ago, heads to kindergarten in September! I had to register him and that started at 9am in town. I was able to go the the gym at the late hour of 6:30am and attempted my 5x1000m intervals at 4:26/km This was a very difficult run, with lots of jumping off during the hard parts and I cut it short after 3 intervals and then did 4x1000m at race pace (5:02/km). I finished off the 14k in a reasonable time. 1:17:12
Thursday January 30: Running Room clinic night! Because my plan calls for more running than the standard Running Room plan, and because I missed 4k on Monday, I hit the streets in the early am for a nice, but slippery 6k in 36:25. Then, after a day of work and no real dinner, I joined the group for 8k in 44:31. The difference in these runs were night and day. The first was cold with difficult footing and alone. The second had good company, easier, clear footing and it was warm (at -5c).
Friday January 31: Another early morning 10k in sloppy, sloppy conditions because of the mild temperature of -3c! I ended up running on the roads in the early morning and saw my paces improve by as much as 30 seconds a kilometre as a result. 10k, 1:02:36
Saturday February 1: Sam agreed to come out to Milton to start a run at 6am on a Saturday morning and keep me company. God bless her. While tempo was supposed to be part of the plan, I couldn't keep it up. Sam listened to my breathing and counseled me that I may want to get that looked at. It sounded like asthma to her (I've had this difficulty breathing in the cold since my lung infection in the fall). As a result, I've taken my puffer before every run since and have had an easier time with my breathing. Anyway, Sam and I had a great chat if not great conditions to run in (we stuck to the road the whole time) and we got 22k in, even as Sam said, the time was depressing considering what we were throwing down in the summer; 2:11:02
Total KM: 76.02 (47.23mi) Total Time: 7:37:33 Average Pace per KM: 0:05:53 (0:09:41/mi)
Week 11. CUTBACK WEEK!!! WooHoo! Only 60k on the plan this week. The winter finally broke me this week though. I did plan at least one run outdoors with the running room, but as you'll see, Old Man Winter had other ideas.
Monday February 3: Rest. I just took the day off even though the plan was 10k.
Tuesday February 4: WooHoo! Less intervals. 3x1000m which I did on the mile at 4:26/km pace. I so wanted to stop after 10k, but knowing that I had already missed my Monday run, I pushed through to finish the 14k per the plan: 1:19:19
Wednesday February 5: The plan was to run 10k with the Running Room free run as Thursday my husband had to use my car as his was to be in the shop. Although I knew that there was snow expected, I didn't quite realize that the snow would come down all day long. We got an email in the afternoon from Chris saying that they were calling off the run due to conditions. I knew I HAD to get a run in though, so I headed to the gym and pounded on the 10k on the treadmill in my new shoes which were $40 off! 58:14
Thursday February 6: The plan called for 8k. But um, I decided that my low VW Jetta wagon would be able to back through the plowbank and well, it didn't. Let me tell you, Ken was super happy with the pre 5:30am wake up of: "My car is, um, stuck." He dug me out and I still went to the gym and ran 6k. The Olympic coverage made it all okay. 34:46
Friday February 7: I had to run another 10k because of missing some mileage the day before. No worries, treadmill and Olympics and a pre-5am gym call and I got it done. I even ran two miles at 5:15/km just because. 56:18
Saturday February 8: What a day. 8am: Alasdair hockey practice, 9am: Fergus tumbling class, 10:30: Fergus birthday party, 2pm: Alasdair birthday party. Ken has to work 10-3 and my folks were off to visit my sister. No problem. I get up at 4:30am all week long to run, I'll just do it on a Saturday. Because I was SO OVER winter and the sidewalks still were a mess and because I had 6x6mins of tempo on the plan, I decided to go to the gym and run on the treadmill. When I got to the gym at 5:27am. It was closed. Even though there is a huge sign saying "OPEN 24 HOURS!" Not on Saturday. Nope. On Saturday it opens at 7am. Bah. Because I'm over winter, I go back home and climb back into bed. I take Fergus to his birthday party. As I arrive, I realize that that parking lot of the party place is very empty. I check the email invite. The party is on Sunday! When I get back home, my folks let me know that they don't plan to leave until 4pm. AWESOME. I go into replan mode and my folks don't mind watching the kids while I book it to the gym and pound out a very sweaty 20k (complete with 6x6min tempo at 4:46/km pace) in 1:49:30. Thank God for parents.
Total KM: 60 (37.28mi) Total Time: 5:38:07 Average Pace per KM: 0:05:38 (0:09:04/mi)
Well, that's the last two weeks. This week, week 12 is my first 100% week. Maximum mileage. 85k. While I'm still over the cold and crappy footing, I will be outdoors this week because hill training starts on Wednesday and I plan on running on Saturday in Burlington with the girls. For the other runs? I see no sense in turning away from the treadmill. It has served me well this winter.
That means you get a double recap this week. Lucky you!
Week 10 was the second week in a row where I had 76k on the plan. I was a bit tired and my planter fasciitis was hurting a bit. I took charge and decided that I'd make a better effort to roll and ice. I also wanted to get back to basic core work. I took care of the foot, but not the abs. This week. I swear!
Monday January 27: I was supposed to do 10k, but I got out of bed, put on my clothes and when I got outside it was snowing and blowing. Oh well, no sense in turning back, might as well try to get at least 5k in. I hit the road because there is no way I'd have any chance on the un-plowed sidewalks and trudged through a slow 6k. 37:37
Tuesday January 28: I was supposed to do 14k with intervals, but I just couldn't get to sleep on Monday night. Even though I went to bed at 9:30pm, I was still awake at 11pm. It made my alarm at 4:30am VERY early. Ugg. No way to not run and no way to fit it into the work day, so I hit the gym anyway and did 10k easy. 58:10
Wednesday January 29: I don't know if you can believe it, the guy I announced almost four years ago, heads to kindergarten in September! I had to register him and that started at 9am in town. I was able to go the the gym at the late hour of 6:30am and attempted my 5x1000m intervals at 4:26/km This was a very difficult run, with lots of jumping off during the hard parts and I cut it short after 3 intervals and then did 4x1000m at race pace (5:02/km). I finished off the 14k in a reasonable time. 1:17:12
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| With Princes Anna from ... Frozen? (we haven't seen it) |
Friday January 31: Another early morning 10k in sloppy, sloppy conditions because of the mild temperature of -3c! I ended up running on the roads in the early morning and saw my paces improve by as much as 30 seconds a kilometre as a result. 10k, 1:02:36
Saturday February 1: Sam agreed to come out to Milton to start a run at 6am on a Saturday morning and keep me company. God bless her. While tempo was supposed to be part of the plan, I couldn't keep it up. Sam listened to my breathing and counseled me that I may want to get that looked at. It sounded like asthma to her (I've had this difficulty breathing in the cold since my lung infection in the fall). As a result, I've taken my puffer before every run since and have had an easier time with my breathing. Anyway, Sam and I had a great chat if not great conditions to run in (we stuck to the road the whole time) and we got 22k in, even as Sam said, the time was depressing considering what we were throwing down in the summer; 2:11:02
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| We are still happy to be DONE though |
Week 11. CUTBACK WEEK!!! WooHoo! Only 60k on the plan this week. The winter finally broke me this week though. I did plan at least one run outdoors with the running room, but as you'll see, Old Man Winter had other ideas.
Monday February 3: Rest. I just took the day off even though the plan was 10k.
Tuesday February 4: WooHoo! Less intervals. 3x1000m which I did on the mile at 4:26/km pace. I so wanted to stop after 10k, but knowing that I had already missed my Monday run, I pushed through to finish the 14k per the plan: 1:19:19
Wednesday February 5: The plan was to run 10k with the Running Room free run as Thursday my husband had to use my car as his was to be in the shop. Although I knew that there was snow expected, I didn't quite realize that the snow would come down all day long. We got an email in the afternoon from Chris saying that they were calling off the run due to conditions. I knew I HAD to get a run in though, so I headed to the gym and pounded on the 10k on the treadmill in my new shoes which were $40 off! 58:14
Thursday February 6: The plan called for 8k. But um, I decided that my low VW Jetta wagon would be able to back through the plowbank and well, it didn't. Let me tell you, Ken was super happy with the pre 5:30am wake up of: "My car is, um, stuck." He dug me out and I still went to the gym and ran 6k. The Olympic coverage made it all okay. 34:46
Friday February 7: I had to run another 10k because of missing some mileage the day before. No worries, treadmill and Olympics and a pre-5am gym call and I got it done. I even ran two miles at 5:15/km just because. 56:18
Saturday February 8: What a day. 8am: Alasdair hockey practice, 9am: Fergus tumbling class, 10:30: Fergus birthday party, 2pm: Alasdair birthday party. Ken has to work 10-3 and my folks were off to visit my sister. No problem. I get up at 4:30am all week long to run, I'll just do it on a Saturday. Because I was SO OVER winter and the sidewalks still were a mess and because I had 6x6mins of tempo on the plan, I decided to go to the gym and run on the treadmill. When I got to the gym at 5:27am. It was closed. Even though there is a huge sign saying "OPEN 24 HOURS!" Not on Saturday. Nope. On Saturday it opens at 7am. Bah. Because I'm over winter, I go back home and climb back into bed. I take Fergus to his birthday party. As I arrive, I realize that that parking lot of the party place is very empty. I check the email invite. The party is on Sunday! When I get back home, my folks let me know that they don't plan to leave until 4pm. AWESOME. I go into replan mode and my folks don't mind watching the kids while I book it to the gym and pound out a very sweaty 20k (complete with 6x6min tempo at 4:46/km pace) in 1:49:30. Thank God for parents.
Total KM: 60 (37.28mi) Total Time: 5:38:07 Average Pace per KM: 0:05:38 (0:09:04/mi)
Well, that's the last two weeks. This week, week 12 is my first 100% week. Maximum mileage. 85k. While I'm still over the cold and crappy footing, I will be outdoors this week because hill training starts on Wednesday and I plan on running on Saturday in Burlington with the girls. For the other runs? I see no sense in turning away from the treadmill. It has served me well this winter.
Monday, January 27, 2014
Mississauga Marathon Training Week 9
Ahh training week nine. The first 90% week. The first week with intervals. The first real race of the season.
Did I mention that the Polar Vortex was sticking around? I'm amazed that I got it all in!!!
Monday January 20: First run back from vacation and I slogged through in the cold yet again. It was a slower run, but at least I got the planned distance in. I was helped by the fact that the sidewalks were mainly clear. 10k, 1:00:01
Tuesday January 21: My very first interval session of the cycle. I missed the 3x1000 session when I was on the cruise. The plan called for 5x1000 at 4:26/km (7:08/mi) with 3 minutes active rest. I was NEVER, EVER able to nail this workout in the summer. I didn't bother attempt this outside, instead I headed to the gym to bang this out on the treadmill with a cheat sheet so that I didn't have to do any math at all. I decided to change the rests into 500m and allowed myself to slow down as much as I needed (walk) during the period of rest. With the exception of stepping off twice in the last interval for seconds to drink, I nailed this workout! 14k, 1:18:48
I hate that gym treadmills go into cool down mode after an hour. I get why it happens, but hate it. Do you know how much those last 1.94 miles sucked? Also compression socks + 0415 = difficult.
Wednesday January 22: I had to travel to Windsor for a funeral and I got home by 5pm. After six plus hours in the car plus an emotional day, I needed a run and I needed a quick one. The plan called for 8k and I did it. 44:03.
Thursday January 23: I wanted to get a double in so that I could get my LSD run in on Friday night and then take Saturday as a rest day pre Sunday race. So, a slow reverse route of Wednesday's run before work. 8.01k, 49:52. After work, I headed right to the Running Room and listened to a chat about the WALL and how to avoid it. Then we all hit the polar vortex to run the 8k as planned. I started with the lead group, but around 5k in I had to lag back and even walk a bit. I was just tired after 20k in 24 hours. Due to stop lights, I eventually caught the group again and finished within 10 seconds of them. 8k, 47:59
Friday January 24: I didn't want another run in the cold. I wanted a drink. So I opened a bottle of white and forewent my run.
Saturday January 25: I wanted to sleep in (please note, "sleeping in" is waking up with my 3 year old, Fergus at 0613), I didn't want to face the cold AGAIN, plus it was snowing. So, I went to the gym and did something I've never done before. 20k. ON. THE. TREADMILL. 1:57:51
I know! I can't believe it either. This run was really helped by Cosmo TV. Sex in the City and Dirty Sexy Money kept me more than entertained. I have no idea why Dirty Sexy Money was cancelled.
Sunday January 26: The 35th annual Robbie Burns race. Report to follow. Despite not racing, I managed a 5 second personal best. I also was able to break out my custom shirt. 8.05k, 42:21
And I was a Scottish-Canadian Ninja!
And of course, I was a #runnerd! Thanks to Emma for the photo!
Total KM: 76.07 (47.27mi) Total Time: 7:20:55 Average Pace per KM: 0:05:48 (0:09:20/mi)
So, my biggest week ever and it went really well! The best part? I get to do it all again this week! WooHoo!?
Oh, and I raised a whole whack load of money for Make A Wish Canada I'm now at 34% of my total $3,400 target! Please click the link and donate if you can!
Did I mention that the Polar Vortex was sticking around? I'm amazed that I got it all in!!!
Monday January 20: First run back from vacation and I slogged through in the cold yet again. It was a slower run, but at least I got the planned distance in. I was helped by the fact that the sidewalks were mainly clear. 10k, 1:00:01
Tuesday January 21: My very first interval session of the cycle. I missed the 3x1000 session when I was on the cruise. The plan called for 5x1000 at 4:26/km (7:08/mi) with 3 minutes active rest. I was NEVER, EVER able to nail this workout in the summer. I didn't bother attempt this outside, instead I headed to the gym to bang this out on the treadmill with a cheat sheet so that I didn't have to do any math at all. I decided to change the rests into 500m and allowed myself to slow down as much as I needed (walk) during the period of rest. With the exception of stepping off twice in the last interval for seconds to drink, I nailed this workout! 14k, 1:18:48
Wednesday January 22: I had to travel to Windsor for a funeral and I got home by 5pm. After six plus hours in the car plus an emotional day, I needed a run and I needed a quick one. The plan called for 8k and I did it. 44:03.
Thursday January 23: I wanted to get a double in so that I could get my LSD run in on Friday night and then take Saturday as a rest day pre Sunday race. So, a slow reverse route of Wednesday's run before work. 8.01k, 49:52. After work, I headed right to the Running Room and listened to a chat about the WALL and how to avoid it. Then we all hit the polar vortex to run the 8k as planned. I started with the lead group, but around 5k in I had to lag back and even walk a bit. I was just tired after 20k in 24 hours. Due to stop lights, I eventually caught the group again and finished within 10 seconds of them. 8k, 47:59
Friday January 24: I didn't want another run in the cold. I wanted a drink. So I opened a bottle of white and forewent my run.
Saturday January 25: I wanted to sleep in (please note, "sleeping in" is waking up with my 3 year old, Fergus at 0613), I didn't want to face the cold AGAIN, plus it was snowing. So, I went to the gym and did something I've never done before. 20k. ON. THE. TREADMILL. 1:57:51
Sunday January 26: The 35th annual Robbie Burns race. Report to follow. Despite not racing, I managed a 5 second personal best. I also was able to break out my custom shirt. 8.05k, 42:21
And I was a Scottish-Canadian Ninja!
And of course, I was a #runnerd! Thanks to Emma for the photo!
Total KM: 76.07 (47.27mi) Total Time: 7:20:55 Average Pace per KM: 0:05:48 (0:09:20/mi)
So, my biggest week ever and it went really well! The best part? I get to do it all again this week! WooHoo!?
Oh, and I raised a whole whack load of money for Make A Wish Canada I'm now at 34% of my total $3,400 target! Please click the link and donate if you can!
Wednesday, January 8, 2014
Mississauga Marathon Training Week 6!
Now that I'm past the build up weeks of my Jack Daniel's marathon training plan, I've decided to update my weekly progress because I know you all want to read about it! This will help me to keep score on the bad and good runs and also serve to keep me blogging more regularly.
Weeks 1-3 were pretty good weeks. I ran 58, 60 and 61k in each of the first three weeks. I stalled in week 4 and 5 due to snow and illness (I spent Christmas Day in bed, sick to my stomach!!!). Week six was the official start of the Running Room marathon clinic so I wanted to do my best to get back into the swing of things.
Monday December 30:
My first run in the YakTrax Run's which I got for Christmas. This was a tricky run because of the snow and ice and uncleared paths/sidewalks, but I did notice a difference with these devices on my feet. I had a few other essentials on my 10k trip around the neighbourhood and felt good to finish in an okay time of 1:01:28
Tuesday December 31:
The weather wasn't the best, so I headed to the gym and hit my first #embracethesuck tempo run on plan. I ran 4x (4 min tempo @ 4:45/km or 7:41/mi, 3 min active rest). In total I ran 8k and this allowed me to finish the year at 2,500km total run. My time was 44:54. Then we traveled to Collingwood where Ken's brother lives with his family to take in the kid's New Year's Eve celebration at Blue Mountain resort. It was a lot of fun!
Wednesday January 1:
No running, but I did trudge up and down a very cool tobogganing hill with the kids for a few hours!
Thursday January 2:
Back at work, so I hit the gym treadmill for the first run of the day (5k) and then hit the mat for crunches, planks, and push-ups. This was the first group clinic night, so I headed right from work to the Running Room and meet up with new and old faces while we talked about our goals. The marathon and 30k Around the Bay groups are combined and we have two great leaders in Bobby and Chris. Despite the -30c weather, most of us headed out for an 8k run which brought my total to 13k on the day and 1:16:13 total time. It also resulted in a makeup malfunction! It may be cold, but I still sweat!
Friday January 3:
I did not want to run at all. AT. ALL. I hauled my ass to the gym at lunch anyway and got on a treadmill. Then, the sound system wasn't working so I couldn't hear my trashy TLC show (Say Yes to the Dress). Then I pulled the emergency stop! GRRR!!! However, when I started up again I noticed that the woman beside me was doing a learn to run, run/walk type program, but had bad form. I gave her some tips and told her a bit about my own journey (I used to only run through one commercial at a time!). She kept her form good from then on and I decided to run my last two KM at Half Marathon race pace (5:00/km or 8:00/mi). The run ended up being a good one after all. 8k, 0:45:33
Saturday January 4:
Patty had mentioned that she was going to run 20.14k on the first Saturday of the year and of course I was eager to join her in the fun. Sam, Phil, Emma and Elaine also joined in the run which took us out along Spruce Ave in Burlington, around a loop and back. When we got back to the park where we were parked, I was with Phil who was struggling a bit despite some quick final KMs. I was only at 18k, so I headed out along Lakeshore to complete the 20.14k. I got back to the cars before anyone else and had fun yelling silly things to them while they finished. 20.14k, 1:59:24
Sunday January 5: Rest
I ran a total of 59.14km (out of 68km planned) and spent 5h47m32s running. The next two weeks don't look much better for hitting my distance either. I hoping to get at least 43k in this week and 25k in next week. Why will my mileage be so low? Because on Friday morning, we are driving to Buffalo, flying to Florida and on Saturday we board this for a week!
I've run 18k so far this week, and hope to get another 5 in tonight with 20k tomorrow (I'm off work). Then I hope to run 2x10k on the boat and the Castaway Cay 5k!
Look for a full trip report once I'm back! Until then, stay warm and enjoy your runs/training.
Weeks 1-3 were pretty good weeks. I ran 58, 60 and 61k in each of the first three weeks. I stalled in week 4 and 5 due to snow and illness (I spent Christmas Day in bed, sick to my stomach!!!). Week six was the official start of the Running Room marathon clinic so I wanted to do my best to get back into the swing of things.
Monday December 30:
My first run in the YakTrax Run's which I got for Christmas. This was a tricky run because of the snow and ice and uncleared paths/sidewalks, but I did notice a difference with these devices on my feet. I had a few other essentials on my 10k trip around the neighbourhood and felt good to finish in an okay time of 1:01:28
Tuesday December 31:
The weather wasn't the best, so I headed to the gym and hit my first #embracethesuck tempo run on plan. I ran 4x (4 min tempo @ 4:45/km or 7:41/mi, 3 min active rest). In total I ran 8k and this allowed me to finish the year at 2,500km total run. My time was 44:54. Then we traveled to Collingwood where Ken's brother lives with his family to take in the kid's New Year's Eve celebration at Blue Mountain resort. It was a lot of fun!
No running, but I did trudge up and down a very cool tobogganing hill with the kids for a few hours!
Thursday January 2:
Back at work, so I hit the gym treadmill for the first run of the day (5k) and then hit the mat for crunches, planks, and push-ups. This was the first group clinic night, so I headed right from work to the Running Room and meet up with new and old faces while we talked about our goals. The marathon and 30k Around the Bay groups are combined and we have two great leaders in Bobby and Chris. Despite the -30c weather, most of us headed out for an 8k run which brought my total to 13k on the day and 1:16:13 total time. It also resulted in a makeup malfunction! It may be cold, but I still sweat!
Friday January 3:
I did not want to run at all. AT. ALL. I hauled my ass to the gym at lunch anyway and got on a treadmill. Then, the sound system wasn't working so I couldn't hear my trashy TLC show (Say Yes to the Dress). Then I pulled the emergency stop! GRRR!!! However, when I started up again I noticed that the woman beside me was doing a learn to run, run/walk type program, but had bad form. I gave her some tips and told her a bit about my own journey (I used to only run through one commercial at a time!). She kept her form good from then on and I decided to run my last two KM at Half Marathon race pace (5:00/km or 8:00/mi). The run ended up being a good one after all. 8k, 0:45:33
Saturday January 4:
Patty had mentioned that she was going to run 20.14k on the first Saturday of the year and of course I was eager to join her in the fun. Sam, Phil, Emma and Elaine also joined in the run which took us out along Spruce Ave in Burlington, around a loop and back. When we got back to the park where we were parked, I was with Phil who was struggling a bit despite some quick final KMs. I was only at 18k, so I headed out along Lakeshore to complete the 20.14k. I got back to the cars before anyone else and had fun yelling silly things to them while they finished. 20.14k, 1:59:24
Sunday January 5: Rest
I ran a total of 59.14km (out of 68km planned) and spent 5h47m32s running. The next two weeks don't look much better for hitting my distance either. I hoping to get at least 43k in this week and 25k in next week. Why will my mileage be so low? Because on Friday morning, we are driving to Buffalo, flying to Florida and on Saturday we board this for a week!
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| Disney Fantasy |
I've run 18k so far this week, and hope to get another 5 in tonight with 20k tomorrow (I'm off work). Then I hope to run 2x10k on the boat and the Castaway Cay 5k!
Look for a full trip report once I'm back! Until then, stay warm and enjoy your runs/training.
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