1. Great run this morning! I'm in Prince George for work and one of the youth volunteers I work with asked if he could run with me in the morning. He had to leave for his volunteer position at 7:45, so we agreed to get up and be ready to run at 6. Sometimes when I run with these guys, they take off and leave me in their dust. Other times, we end up doing a lot more walking than running. This morning, we just had a great run. We chatted the whole way about life plans and goals, the program, running, diet and exercise, physical and mental health, budgeting and other life skills. After a 2K warm up we both made it to the top of University Hill, a 3K climb, and back to the house for an 11K run in ~1:05 (Garmin died, so we were relying on his watch).
2. It's official. I lost my first toe nail. I'll spare you a photo, but the short version is that it turned black just after my marathon in October and hung on for months. The black was finally clearing away last week and I thought I was going to have a normal toe for summer, until I was drying my feet after a shower and it just kinda peeled off. Gross.
3. I'm heading to Calgary for work on Sunday. It's a 12 hour drive, and I'm doing it in one shot, by myself. Any suggestions for a good audio book? Remember, I'm driving - so it needs to keep me awake, not put me to sleep!
Thursday, May 19, 2011
Tuesday, May 17, 2011
Tempo Tuesday
Well, if Saturday's run was one where everything felt just right, today's tempo run was one where everything just didn't. After intervals Friday, 19K Saturday, a 3+hour hike Sunday and ~13.5K on trails yesterday, my legs were TIRED.
I waited until the afternoon to run becauseI couldn't fit it in earlier I wanted to rest my legs longer I couldn't get my lazy self out of bed this morning. Still, the extra rest didn't feel like it did much. I hadn't set a specific plan, but thought 8-10K would be good since last night's run was longer than I expected with the group.
Unlike last week, I wasn't pushing myself on hills with this run. I just wanted to hit my tempo target of 5:30/km (8:50/mile) or faster, and I would be happy. Once again, after a 2K warm-up, I had trouble finding my tempo pace. Though my average /km pace is ok, every time I looked down at my Garmin, I was wildly off - 5:03, 5:47, 5:20. After the turn around, I settled into a more consistent, if slightly faster than desired pace, but my legs were feeling it and I could feel my form falling apart. I was tempted to take the shorter route home, but after I slowed down for the cool down, I knew I could trudge it out for the full 8K I'd planned (at the very least) to complete.
After 1K at an easy pace, the drizzle I'd been running in turned into a downpour. Time to kick it up a notch again! I made it home covering the last kilometer at my goal half marathon pace, and when I looked at the average pace for the whole run, it also evened out to my goal pace at the upcoming half!
I think it's time for a rest day!
....
2K warm up (5:57, 6:00)
4K tempo (5:22, 5:29, 5:24, 5:21)
2K 1K cool down (6:10)
1.13K HMP (5:41)
8.13K @ avg pace 5:40/km
I waited until the afternoon to run because
Unlike last week, I wasn't pushing myself on hills with this run. I just wanted to hit my tempo target of 5:30/km (8:50/mile) or faster, and I would be happy. Once again, after a 2K warm-up, I had trouble finding my tempo pace. Though my average /km pace is ok, every time I looked down at my Garmin, I was wildly off - 5:03, 5:47, 5:20. After the turn around, I settled into a more consistent, if slightly faster than desired pace, but my legs were feeling it and I could feel my form falling apart. I was tempted to take the shorter route home, but after I slowed down for the cool down, I knew I could trudge it out for the full 8K I'd planned (at the very least) to complete.
After 1K at an easy pace, the drizzle I'd been running in turned into a downpour. Time to kick it up a notch again! I made it home covering the last kilometer at my goal half marathon pace, and when I looked at the average pace for the whole run, it also evened out to my goal pace at the upcoming half!
I think it's time for a rest day!
....
2K warm up (5:57, 6:00)
4K tempo (5:22, 5:29, 5:24, 5:21)
1.13K HMP (5:41)
8.13K @ avg pace 5:40/km
Monday, May 16, 2011
Monday Night Trail Run
I signed up for a beginner trail running clinic for the month of May. I wasn't really thinking when I signed up, because as it turns out, I can only make it to 2 of the 5 runs, but it's still been worth it. Many of the same people from our marathon clinic are there, and some of them are doing 50K trail runs in the next couple of weeks.
Tonight we met at 10 Mile Provincial Park, just north of town. It was very windy and starting to rain while we were waiting for everyone to arrive. Brr! I was regretting my shorts and glad I had my long sleeve shirt!
We weren't into the trees for long before we were all pulling off layers! It was a very mucky run, but so much fun splashing around puddles, through mud, and hopping over roots. We were going a very comfortable pace, and chatting as we went. I was trying to convince those from the marathon group to sign up for another race in the fall so I'd have some company training through the summer.
I was also trying out my new shoes. I bought a pair of Brooks Cascadia trail shoes, because even though this is the last night I can meet the group, I'm pretty sure it won't be my last trail run. The Cascadia's felt great while we were on earth, through mucky slop, gravel and even the short section on the road. The only place I wasn't totally comfortable was when we were running on wood chips. I'm not sure if it was the shoe, the trail, me or a combination of the above, but I had a few close calls with rolling my ankle.
Have you run on any trails lately?
Tonight we met at 10 Mile Provincial Park, just north of town. It was very windy and starting to rain while we were waiting for everyone to arrive. Brr! I was regretting my shorts and glad I had my long sleeve shirt!
We weren't into the trees for long before we were all pulling off layers! It was a very mucky run, but so much fun splashing around puddles, through mud, and hopping over roots. We were going a very comfortable pace, and chatting as we went. I was trying to convince those from the marathon group to sign up for another race in the fall so I'd have some company training through the summer.
I was also trying out my new shoes. I bought a pair of Brooks Cascadia trail shoes, because even though this is the last night I can meet the group, I'm pretty sure it won't be my last trail run. The Cascadia's felt great while we were on earth, through mucky slop, gravel and even the short section on the road. The only place I wasn't totally comfortable was when we were running on wood chips. I'm not sure if it was the shoe, the trail, me or a combination of the above, but I had a few close calls with rolling my ankle.
Have you run on any trails lately?
Saturday, May 14, 2011
I heart running.
It's true. I really, really do.
Today I had a glorious run. I hadn't slept well. I left later than I planned. It was pouring rain. It even hailed a little. It was awesome. Really, really awesome.
I often have a hard time sticking to my planned pace, so this morning, before I left, I broke out the sharpie and wrote my simple plan on my hand:
I was heading to the local half marathon loop, minus a short out and back portion, to make an even 20K. As I pulled out of the driveway, it was looking like it *might* rain, so I threw a longsleeve over my t-shirt, just in case.
As I started to run, it started to rain. It wasn't too hard at first, and when the rain began, the breeze died down so it wasn't too cold. Despite having my goal pace written on my hand, I had a hard time sticking to it. Still, I felt comfortable and was enjoying the run. At about 4K, the rain started to pick up. I thought it might die down again, and kept going. At 5K, I just kept going. At 6K, I was kinda enjoying the funny looks I was getting from people driving by. I was soaked, but really wasn't too cold.
At 7K, the rain wasn't dying down and I felt a few hail stones. That was my limit. I was also nearing the portion of the run where I would have to head down the highway, and though I was already soaked, getting splashed by big trucks zooming past didn't really appeal to me! I took a quick break for a gel, one last look at the sky to confirm the rain wasn't going to let up any time soon, and turned away from the highway at my half marathon pace.
Once again, I had trouble hitting my pace accurately, but that's what this is for, right? I was usually going too fast rather than too slow, and was surprised how good I felt after running the intervals yesterday. It was really pouring, but I was really enjoying myself. It was just one of those runs where everything felt right.
Just as I was nearing the crossroad where I would turn back to my car, the rain started to let up. I knew I wasn't ready to finish yet. I'd planned 20K, and if I went back now I'd only do 14. So, instead of turning left to return to my car, I went right. Going right meant a long steady climb up a slight hill. This was great practice because looking at the race profile for the Half in Calgary, there will be one long steady climb for most of the race! I did have to jump out of the way of a livestock truck that was coming towards me, but otherwise I just kept my pace steady right to the top.
Because I'd been later leaving than I wanted to, it had been a while since breakfast, so as I turned around, I quickly took a second Gu. Now I had the long, steady downhill to head back to the car, and I let myself speed up to a little faster than half marathon pace. I was cruising. Oh, and did I mention that I was loving it?
When I was at 17K, I'd finished my 10K at HMP, but had a hard time getting back down to 6:40/km. I was feeling so good. The rain was picking up again, there were ducks and loons out on the lake, there was nobody on the road, and I was literally singing along to my iPod. I was in the happy place.
Today I had a glorious run. I hadn't slept well. I left later than I planned. It was pouring rain. It even hailed a little. It was awesome. Really, really awesome.
I often have a hard time sticking to my planned pace, so this morning, before I left, I broke out the sharpie and wrote my simple plan on my hand:
I was heading to the local half marathon loop, minus a short out and back portion, to make an even 20K. As I pulled out of the driveway, it was looking like it *might* rain, so I threw a longsleeve over my t-shirt, just in case.
As I started to run, it started to rain. It wasn't too hard at first, and when the rain began, the breeze died down so it wasn't too cold. Despite having my goal pace written on my hand, I had a hard time sticking to it. Still, I felt comfortable and was enjoying the run. At about 4K, the rain started to pick up. I thought it might die down again, and kept going. At 5K, I just kept going. At 6K, I was kinda enjoying the funny looks I was getting from people driving by. I was soaked, but really wasn't too cold.
At 7K, the rain wasn't dying down and I felt a few hail stones. That was my limit. I was also nearing the portion of the run where I would have to head down the highway, and though I was already soaked, getting splashed by big trucks zooming past didn't really appeal to me! I took a quick break for a gel, one last look at the sky to confirm the rain wasn't going to let up any time soon, and turned away from the highway at my half marathon pace.
Once again, I had trouble hitting my pace accurately, but that's what this is for, right? I was usually going too fast rather than too slow, and was surprised how good I felt after running the intervals yesterday. It was really pouring, but I was really enjoying myself. It was just one of those runs where everything felt right.
Just as I was nearing the crossroad where I would turn back to my car, the rain started to let up. I knew I wasn't ready to finish yet. I'd planned 20K, and if I went back now I'd only do 14. So, instead of turning left to return to my car, I went right. Going right meant a long steady climb up a slight hill. This was great practice because looking at the race profile for the Half in Calgary, there will be one long steady climb for most of the race! I did have to jump out of the way of a livestock truck that was coming towards me, but otherwise I just kept my pace steady right to the top.
Because I'd been later leaving than I wanted to, it had been a while since breakfast, so as I turned around, I quickly took a second Gu. Now I had the long, steady downhill to head back to the car, and I let myself speed up to a little faster than half marathon pace. I was cruising. Oh, and did I mention that I was loving it?
When I was at 17K, I'd finished my 10K at HMP, but had a hard time getting back down to 6:40/km. I was feeling so good. The rain was picking up again, there were ducks and loons out on the lake, there was nobody on the road, and I was literally singing along to my iPod. I was in the happy place.
 |
| That shirt was light blue before the run! |
7K aiming for 6:40/km ~ Actual average pace: 6:23/km
10K aiming for 5:41/km ~ Actual average pace: 5:41/km (including 2 walks for Gu)
2K supposedly aiming for 6:40, but really not paying attention ~ Actual average pace: 5:54/km
Friday, May 13, 2011
Friday 400s
Today marked my second speed workout of the week. I was searching through old Runner's World magazines and numerous websites for the best workouts to improve your 1/2 marathon time. I couldn't find much consensus, so I went for 10 x 400s. Using the Vdot tool that J had posted about earlier this week, which had worked for finding a good tempo pace for me, I found the time I should aim for with 400s.
Unfortunately, I forgot to convert this time into a pace I should aim for, which meant that I went out WAY too fast in the first interval and then had to stop and check my Garmin and do some quick math! I hadn't run 400s in ages, and 1:55 seemed like a tough pace! I decided anything under 2 minutes would be acceptable, with 90 second recoveries, especially because I was running around the neighbourhood and not on the flat track.
After a little warm up to get across the highway, I got started:
1:44 - Way too fast.
1:50 - Still fast, and this was with an UPhill!
1:50 - Feeling good, but can I keep this up?
1:53 - Hmmm, I'm hungry!
1:55 - Maybe I should quit early...I'm REALLY hungry.
1:57 - Yep, definitely too hungry. I'm heading home....straight into the wind.
1:56 - I hate wind.
1:54 - Forget food, you can turn the wrong way and do one more!
1:54 - Not home yet, might as well do one more.
1:55 - You planned to do 10. Do 10! Back into the wind. :S
This was hard work, but I love workouts like this. It felt hard, but had a great payoff - a better average pace than I've seen in awhile, even with the rests! Overall: 7.5K (4.67 miles) @ 5:25/km (8:44).
This run is dual purpose. Not only is it a speed workout, but I also want it to make my legs tired before tomorrow's long run.
What? That doesn't sound like me.
I've realized that I've been going a little too easy on myself in my training. If I don't feel good on a run, I'll cut it short (which is why I'm happy I pushed through the hunger today). I often take a day off before a long run, giving me a better chance of having a "good" run. While good runs can boost confidence, I want more practice running in less than ideal conditions. Bring on the tired legs. I have 20K planned for tomorrow, and am hoping to hit race pace for at least part of it.
Unfortunately, I forgot to convert this time into a pace I should aim for, which meant that I went out WAY too fast in the first interval and then had to stop and check my Garmin and do some quick math! I hadn't run 400s in ages, and 1:55 seemed like a tough pace! I decided anything under 2 minutes would be acceptable, with 90 second recoveries, especially because I was running around the neighbourhood and not on the flat track.
After a little warm up to get across the highway, I got started:
1:44 - Way too fast.
1:50 - Still fast, and this was with an UPhill!
1:50 - Feeling good, but can I keep this up?
1:53 - Hmmm, I'm hungry!
1:55 - Maybe I should quit early...I'm REALLY hungry.
1:57 - Yep, definitely too hungry. I'm heading home....straight into the wind.
1:56 - I hate wind.
1:54 - Forget food, you can turn the wrong way and do one more!
1:54 - Not home yet, might as well do one more.
1:55 - You planned to do 10. Do 10! Back into the wind. :S
This was hard work, but I love workouts like this. It felt hard, but had a great payoff - a better average pace than I've seen in awhile, even with the rests! Overall: 7.5K (4.67 miles) @ 5:25/km (8:44).
This run is dual purpose. Not only is it a speed workout, but I also want it to make my legs tired before tomorrow's long run.
What? That doesn't sound like me.
I've realized that I've been going a little too easy on myself in my training. If I don't feel good on a run, I'll cut it short (which is why I'm happy I pushed through the hunger today). I often take a day off before a long run, giving me a better chance of having a "good" run. While good runs can boost confidence, I want more practice running in less than ideal conditions. Bring on the tired legs. I have 20K planned for tomorrow, and am hoping to hit race pace for at least part of it.
Happy Weekend!
Wednesday, May 11, 2011
Tough Tempo
After a week of recovery from the Vancouver Marathon, Monday marked the beginning of training for my next race - a half marathon in Calgary on May 29th.
Monday night was a fun group run on a local trail. If you ever have a discouraging run or race, and can get out on a trail, it's a great way to make running fun again! The run really energized me and I decided that my plan for the next 3 weeks to prepare for the half will include 2 speed workouts a week, as well as a long run and some kind of run for fun (either on the trail, or a new route), plus either a fifth run or an hour of cross training.
Today, I went out for a tempo run. I planned on 3K easy, 6K @5:30/km, 3K easy. It didn't look like a nice day for a run, but the light rain and breeze helped keep me cool on this run.
After the first .5K of the tempo portion, I had a choice. I could turn left onto a flatter route, or right onto a hillier route. I'm not going to become a better runner by taking the easier route, so I turned right. I felt like I was in an all out sprint to keep my pace up on the uphills, and I was careful to pay attention to my form and not get carried away on the downhills. I wasn't exactly consistent on all 6K, and I had to make a quick stop to get a bug out of my eye using the side mirror of a car on the side of the road, but I did it!
Warm up:
6:15
6:16
6:25
Tempo:
5:16 (whoa, too fast!)
5:25 (getting better)
5:34 (that's what I get for starting too fast)
5:41 (includes the stop for the bug removal)
5:13 (yikes!)
5:32 (thank goodness it's over!)
Avg: 5:27!!!
Cool down:
5:52
6:11 (getting tired)
5:44 (second wind!)
Overall: 12K @ Average Pace: 5:47/km
Even though I got a bug in my eye and I almost threw up after climbing the final hill in the tempo portion, this was a great run! I really wasn't sure I could handle this pace, especially on a hilly route, but until the very end, it felt tough, but manageable.
Monday night was a fun group run on a local trail. If you ever have a discouraging run or race, and can get out on a trail, it's a great way to make running fun again! The run really energized me and I decided that my plan for the next 3 weeks to prepare for the half will include 2 speed workouts a week, as well as a long run and some kind of run for fun (either on the trail, or a new route), plus either a fifth run or an hour of cross training.
Today, I went out for a tempo run. I planned on 3K easy, 6K @5:30/km, 3K easy. It didn't look like a nice day for a run, but the light rain and breeze helped keep me cool on this run.
After the first .5K of the tempo portion, I had a choice. I could turn left onto a flatter route, or right onto a hillier route. I'm not going to become a better runner by taking the easier route, so I turned right. I felt like I was in an all out sprint to keep my pace up on the uphills, and I was careful to pay attention to my form and not get carried away on the downhills. I wasn't exactly consistent on all 6K, and I had to make a quick stop to get a bug out of my eye using the side mirror of a car on the side of the road, but I did it!
Warm up:
6:15
6:16
6:25
Tempo:
5:16 (whoa, too fast!)
5:25 (getting better)
5:34 (that's what I get for starting too fast)
5:41 (includes the stop for the bug removal)
5:13 (yikes!)
5:32 (thank goodness it's over!)
Avg: 5:27!!!
Cool down:
5:52
6:11 (getting tired)
5:44 (second wind!)
Overall: 12K @ Average Pace: 5:47/km
Even though I got a bug in my eye and I almost threw up after climbing the final hill in the tempo portion, this was a great run! I really wasn't sure I could handle this pace, especially on a hilly route, but until the very end, it felt tough, but manageable.
Monday, May 9, 2011
The week after...
This week has been a bit of a roller coaster.
Monday
Emotionally, I was frustrated. I was frustrated with the mishaps of the race organization, yes, but I was much more frustrated with myself. I knew that I had given up on myself during the race. I had walked when I hadn't needed to walk. I had stopped when I hadn't needed to stop. The BF heard all about it on the drive home.
Physically, I was feeling pretty good. I was a bit stiff, but not nearly as sore as I was after the Victoria Marathon.
Tuesday
Still frustrated, a bit tired, physically I was feeling almost back to normal. One minute, I was congratulating myself for recovering well, feeling that this was a sure sign that I really was in good shape, prepared for the race and just had a (no less frustrating) "off" day. The next minute I was feeling angry with myself for not pushing myself harder. No wonder I wasn't sore after the race, I hadn't even tried that hard.
Wednesday
Time to get over yourself, Amy. I went out for a 5K run, and ran fast. Recovery? What's that? I was much more exhausted afterwards than I would normally be after just 5K, but it felt good to go out and RUN.
Thursday and Friday
I was back down in the dumps. I did some foam rolling and stretching. I went for a walk. I also spent a lot of time online looking for 4 week training plans for 1/2 marathons, since I have one coming up at the end of the month. (They don't seem to exist, so I'm making my own).
Saturday
15K run. I really couldn't wait to get out the door. I was up early, it was drizzling rain and looked like it might pour. I didn't care. After a quick breakfast, I went out to do a loop route I haven't done in a long time. I had a hard time keeping my pace slow, but was feeling great until I wasn't. All of a sudden, I felt very tired, and when I stopped to walk, a little voice in my head was telling me that I wasn't meant to run long distances, or to run fast. I walked for .8K.
Something clicked.
Who invited YOU on this run? I just finished my second marathon in less than a year. I ran in a perfectly respectable time, at a perfectly respectable pace, in pain for most of the race, with a stomach ache. I have had LOTS of good runs on LOTS of good days. That was just ONE day. Then I ran the rest of the way. Except for that one part, where I'm pretty sure I flew.
Sunday
Hike with the BF. At dinner with his family for Mother's Day, I was asked where I wanted to go from here. I hadn't *thought* I had thought about it, but I heard myself confidently say that I was going to try to keep my mileage up and then start training for a fall marathon with a bigger mileage base. After I kick butt at the 1/2 on May 29th, of course.
Monday
Emotionally, I was frustrated. I was frustrated with the mishaps of the race organization, yes, but I was much more frustrated with myself. I knew that I had given up on myself during the race. I had walked when I hadn't needed to walk. I had stopped when I hadn't needed to stop. The BF heard all about it on the drive home.
Physically, I was feeling pretty good. I was a bit stiff, but not nearly as sore as I was after the Victoria Marathon.
Tuesday
Still frustrated, a bit tired, physically I was feeling almost back to normal. One minute, I was congratulating myself for recovering well, feeling that this was a sure sign that I really was in good shape, prepared for the race and just had a (no less frustrating) "off" day. The next minute I was feeling angry with myself for not pushing myself harder. No wonder I wasn't sore after the race, I hadn't even tried that hard.
Wednesday
Time to get over yourself, Amy. I went out for a 5K run, and ran fast. Recovery? What's that? I was much more exhausted afterwards than I would normally be after just 5K, but it felt good to go out and RUN.
Thursday and Friday
I was back down in the dumps. I did some foam rolling and stretching. I went for a walk. I also spent a lot of time online looking for 4 week training plans for 1/2 marathons, since I have one coming up at the end of the month. (They don't seem to exist, so I'm making my own).
Saturday
15K run. I really couldn't wait to get out the door. I was up early, it was drizzling rain and looked like it might pour. I didn't care. After a quick breakfast, I went out to do a loop route I haven't done in a long time. I had a hard time keeping my pace slow, but was feeling great until I wasn't. All of a sudden, I felt very tired, and when I stopped to walk, a little voice in my head was telling me that I wasn't meant to run long distances, or to run fast. I walked for .8K.
Something clicked.
Who invited YOU on this run? I just finished my second marathon in less than a year. I ran in a perfectly respectable time, at a perfectly respectable pace, in pain for most of the race, with a stomach ache. I have had LOTS of good runs on LOTS of good days. That was just ONE day. Then I ran the rest of the way. Except for that one part, where I'm pretty sure I flew.
Sunday
Hike with the BF. At dinner with his family for Mother's Day, I was asked where I wanted to go from here. I hadn't *thought* I had thought about it, but I heard myself confidently say that I was going to try to keep my mileage up and then start training for a fall marathon with a bigger mileage base. After I kick butt at the 1/2 on May 29th, of course.
Friday, May 6, 2011
The Good, the Bad, the Ugly and the Ridiculous - BMO Vancouver Marathon Edition
The Good:
I've had enough time to reflect now to realize there was some good in that race:
The Ridiculous:
Overall, I don't think I'll run this event again. I was disappointed at the half last year too by the poor organization for gear drop-off, signage, and finding the snacks at the end of the race (though this was better this year). I will be writing the race organizers with my feedback (again).
I've had enough time to reflect now to realize there was some good in that race:
- As many of you have reminded me, I finished a marathon! Nothing too shabby about that.
- It was an absolutely BEAUTIFUL day!
- I had LOTS of support along the course. How awesome is it that my aunt and uncle came all the way from Toronto for the race?!
- Lots of crowd support for most of the course
- The volunteers were plentiful and wonderful. It was not their fault that they ran out of everything though I'm sure they took lots of flack for it.
- After using plastic cups last year at a race that advertises being water bottle free, compostable paper cups were used this year (at the stations where they were still available when I went through).
- Running a race with 7 others from my running group meant there were a lot of familiar faces on the course for extra encouragement
- I recovered well, and was out for a run by Wednesday, feeling strong.
- Despite the pain in my hip and stomach issues for most of the race, I was able to tune this out for sections of the course, especially the final couple of kilometers where I finished strong.
- Aside from the hip and stomach issues, the battle in the last 10K was more of a mental one than a physical one. I was mentally exhausted, but my legs were actually feeling pretty good.
- I got some great photos
The Bad:
- Course organization: They ran out of water cups.
- Course organization, part 2: They ran out of Gu at the two stations where the half and the full passed through, but had TONS at the later stations where only the full went through.
- My stomach issues and a lack of honey buckets along the route.
- My hip (which miraculously feels FINE now)
- Thinking I was at the final turnaround before I was ACTUALLY at the final turn around was a big mental hump.
- I shutdown when I realized I wasn't going to make 4:30.
- My time. I'm still disappointed.
The Ugly:
- I got a sunburn!
- Not all of my photos were good:
 |
| Sleeping while running? |
 |
| Is that a smile or a grimace? |
- The woman who was "running" near me at the beginning of the race. She was also dancing and occasionally galloping and sprinting along the course, all while continuously and passionately yelling, "Praise Jesus! Praise Him, Hallelujah!" and, "Lord take the pain away! Blessed Lord, take away the pain! Praise the Lord!" I lost track of her after she stopped for a toilet stop around km 8, I wonder if she kept that energy going through the whole race?!
- The guy (within the first 100 runners at the start) in a purple fleecy Care Bear blanket outfit, complete with skirt and tank top. Wonder if he lost a bet or if he's a good dad to a creative little one?
- This guy:
Overall, I don't think I'll run this event again. I was disappointed at the half last year too by the poor organization for gear drop-off, signage, and finding the snacks at the end of the race (though this was better this year). I will be writing the race organizers with my feedback (again).
Tuesday, May 3, 2011
BMO Vancouver Marathon Race Report
A month ago, I was worried about this marathon. I had missed over 3 weeks of training in February and March. I hadn't done speedwork, and I'd missed much of the hill training with the group. Though I had more months of steady running behind me, my training miles for this marathon were lower than Victoria. I seriously considered changing my registration to the half.
A week ago, I was sure the worrying was for nothing. I'd had several strong runs in a row. I'd had some great speed workouts. I'd run up Pinnacles. The injury that kept me from running for 3 weeks was all but forgotten. I was hydrating. I was eating well. I was getting to bed early. I was feeling healthy. Most importantly, I had a plan.
Going to Vancouver, my plan was to run the marathon in 10K chunks, aiming for 6:20/km for the first 10K, 6:10/km for the next 10K, then 6:00/km, and then give it whatever I had left for the final 12.2. Knowing that I would probably need some walk breaks, would need to refill my water bottle, had the Burrard Bridge to contend with at the end of the race, and might need a portapotty stop part way through, I had 4:30 in mind as a reasonable, comfortable goal. Of course, I was secretly hoping that I would beat my time at Victoria, 4:20:30. Mostly, I wanted to finish feeling good, and less like death than the last time around.
Packing for Vancouver, I had thrown in pretty much every clothing option I have for running, including an extra pair of shoes just in case it was pouring rain. I had healthy snacks for the drive down, and lots of water to keep hydrated.
In addition to the marathon, I had the extra excitement of seeing my aunt and uncle who were flying in from Toronto for the weekend. I think that distraction helped to keep my nerves about the race in check. We met up with them for dinner on Friday night, and though we were at a yummy oyster bar, I stayed away from anything raw and played it safe with salad and (cooked) fish.
Saturday was a beautiful day and the weather forecast was holding strong for more of the same on Sunday. We walked to and around the race expo, but took a nap in the afternoon and got some extra rest before cabbing it to and from dinner.
Dinner was a delicious carb-o-rific experience at Lupo. Yummy margherita pizza, wild mushroom pasta, and lots of bread, bread and bread, with a glass of wine to help make sure I got a good night's sleep. My aunt, uncle and BF planned out their race strategy, and I knew I was going to see them at several points around the course. I was also planning to meet the other 7 from my running group in the morning to line up together at the start.
I had everything laid out the night before, right down to my chip on my shoe and my bib on my shorts. My iPod and Garmin were charged. I had my cell phone, the BF's cell phone and the hotel alarm clock set. Everything was ready.
I was ready.
The first alarm went off at 5:45, and I woke up excited for race day. After getting dressed, I managed to eat a bagel with peanut butter and a few sips of coffee, my traditional pre-run meal. I'd been hungry on my longer runs and was planning to eat an extra half a bagel, but just couldn't eat any more. I felt like I was still full from last night, and as it got closer to time to leave, my stomach was starting to flip flop. I decided that nerves were just finally setting in, and once the race started, I was sure I would be fine.
We got to our meeting point and I met my aunt and uncle and running group as planned. Here's a picture:
You can see that the sun was already shining and it was shaping up to be a beautiful day. I was in shorts and a tank with a throwaway top to wear at the start.
As more from the running group showed up and we headed to the start line, the BF, my aunt and uncle headed to their first point on the course where I would see them at the 3K and 8K mark. As soon as we were at the start line, I regretted not making a final trip to the washroom. The flip flopping wasn't settling and I knew I would need to stop along the course.
I didn't have long to think about it as we were off soon after lining up. It was a slow start with the crowds, but I didn't worry too much about weaving in and out as I wanted to keep my pace in check anyway. 3 of us from our group were running close together for the first couple of kilometers, another shot ahead and another was taking it slower behind. There were 3 others that we didn't get to see before the start. We soon were out of the shade of the Georgia Viaduct and into the sun and I dropped back as I took off my throwaway shirt. Because I was only about 1K away from my personal "cheering section," I held onto it so I could pass it off and use it again in another race.
It wasn't long after that where the leaders past going the other way on the short out and back section at the beginning of the course, and they got a big cheer from our side still heading out as they were heading back.
The first music station was just after that and gave the crowd some more energy. It also distracted me from my stomach issues, so when I passed the first set of honey buckets with 5 people lined up to use them, I just kept going. I continued straight through the first water station, and when I found myself in the middle of a pack of run 10 minutes, walk a minute with Running Room pace bunnies, I felt good running past. When it came time to take a Gu at Km 7, I couldn't believe how the time seemed to be flying. I still felt that I needed to use the washroom, but wasn't desperate, and just kept going. I was feeling great when I got to my personal cheer section again.
Soon after, there was a slight downhill (very slight, the first half of the course was quite flat), and as I went down, I felt my hip twinge in the spot that had me sidelined earlier in my training. Shoot. I wished I'd shoved an Advil into my pocket, and more and more was wishing I had some Tums or Immodium too. I didn't, so I just kept trucking.
I wasn't quite following my pace plan, but I wasn't getting too fast, and aside from my stomach, and now my hip, I was doing ok.
As we came out of Chinatown, I heard someone calling my name. Another member from my group was just behind me. I slowed to run with her for a moment - she was feeling good, and I told her I was too - I didn't want her to worry, and went on ahead.
The course turned onto the familiar territory of the half marathon I ran last year. There was the same guy with the same big white car, blasting bad rock and waving to the runners. This felt very familiar! This was also the where the first Gu station was supposed to be, but I didn't clue in at the time. There was a tent set up and they just waved us ahead to the water. By this point, I really needed the washroom, but there was a line up 10 deep!
I kept going, and was soon going to see my cheer section. Luckily, they had my Gu up and ready. I was carrying my own just in case I didn't like the flavours, and since I hadn't been able to replenish at Km 10, it was good to have a back up.
The next toilet stop had 4 people waiting. I couldn't wait anymore, so I got in line and waited. And waited. For more than 5 minutes. That sucked. I had some relief when I got out, but had a sinking feeling that wouldn't be the last stop for me in this race.
My legs were still feeling good as we went into Stanley Park. I had more memories of the half last year and how tired I felt at this point. I was almost half way through the full marathon, and wasn't tired, just sore in the hip, but nothing I couldn't handle, and frustrated with my revolting stomach.
As we got into the park I came up on one of the group members who had passed me while I was in the washroom line up. Together we came up to what was supposed to be the next Gu station. They were out as well. We checked in to make sure we were both well supplied (thankfully we were), and continued to the water station - where they were out of cups.
Seriously.
Thank goodness I had my hand held. I could have used some of the Gu Brew for an electorlyte punch, but I wasn't about to drink it out of the jugs that were being shared with hundreds of others. I have my limits.
After the half way point, and the frustration at the race organization (there were at least 1000 runners behind me at that point), and the low amount of crowd support in Stanley Park, I was getting kind of down. My legs were still feeling ok, but mentally, I had a little breakdown. I walked for one minute, put my iPod on for the first time, and reminded myself that I am running a marathon, on a beautiful day, in Stanley Park. Time to suck it up.
When I got out of the park, a family friend was there for a quick hello, a photo and another mental boost. I knew I was on my way up to the Burrard Bridge, and then there was one more out and back and I was done. I definitely had a second wind at that point and for awhile was able to forget about my stomach, and hip. As I got to the bridge, I saw my aunt, uncle and BF again, with Gatorade ready.
The original plan was that that would be the last time I would see them until the finish line, but because the race was running out of everything, my aunt and uncle would cross the bridge to meet me with Gatorade on the return part of the out and back and the BF would be there at the finish line.
Running up the bridge, I was passing people left, right and centre. You could tell people were hurting, but I was feeling good! I really felt that I could make up time and still finish strong at this point. I practically flew down the otherside of the bridge.
Before long there was another uphill. The hill felt fine, but as I got to the top, the pain in my hip came back with a vengence. And now I had a pain in my foot. It actually felt like I had instantaneously produced and popped a blister, and since I had done that on a run once before, I was scared by the pain that would come.
I wiggled my foot around in my shoe, and luckily, the foot pain passed. I do have a blood blister in that spot, but it didn't bother me for the rest of the race. My hip on the other hand, was not being so cooperative. I actually stopped and tried to stretch it out, but nothing was helping. On I went.
I saw one of the other runners from our group, in her first marathon and already on the back portion of this final out and back. That gave me a little lift, and I kept going. I thought I was at the final turnaround when we split apart from the runners going in the other direction, and I hit the "Motivation Station" where they were giving out Gu Chomps. I grabbed two, but as I tried to chew, I nearly choked. I had to stop to walk again to get my breathing under control and clear my throat. I was getting frustrated again, and it didn't help when I realized we weren't quite at the turnaround yet. And then I needed a washroom again. Badly.
Luckily, there were 3 at the REAL turnaround, and no line, so I was able to stop (again). I was finally on the home stretch, but I was hurting. I let myself walk through the water stations on the way back, but walking didn't really help my hip, it was just prolonging the agony. When I saw my aunt and uncle with 6K to go, I thought I might still make 4:30, but soon after I needed to use the washroom again. I spotted a medical table right after that and grabbed some Advil. I realized 4:30 was slipping out of reach and I broke down. I walked for 3 full minutes. We were winding around a neighbourhood next to the Burrard Bridge and it seemed like we were never going to actually get on that bridge. I knew once I was over the bridge, I was almost done.
Climbing the bridge on the way back, I wasn't feeling nearly as good as on the way out, I walked for about 30 seconds near the top, but then all of a sudden, I had one final burst of energy. I didn't come to Vancouver to walk the marathon. I was mad at myself for walking at all. It wasn't helping. I just ran. With 2K to go, I was speeding up, and with 1K to go, I was going faster still. I was going so fast, out of nowhere, my stomach decided to revolt one more time. I let out a HUGE belch that had my hands flying to my mouth. I'm pretty sure that if I'd had anything in my stomach to come out, I would have thrown up. I pulled over to the side, took 3 deep breaths, and then tore off towards the finish line. My last 2 K were both under 5:30/km, the final kilometer was 5:10/km. I crossed just behind one of the other group members. (We'd been passing eachother on and off throughout the race), and another was just a couple of minutes ahead and waiting for us in the chute. We got our medals and photos and went to get some food.
When I finished in Victoria, I felt dizzy and almost disoriented, but I didn't feel that way this time. Funnily enough, my stomach was now feeling fine. Freaking hilarious. While in Victoria, I couldn't wait to sit down, I felt a burst of energy after the finish in Vancouver and stood around for a while talking with the group and waiting for others to finish and my aunt and uncle to make it back to our meeting spot. In fact, I was prepared to walk back to the hotel, but the BF had blisters from hiking across the city all morning in new shoes, so we got a cab after a few blocks.
After the Victoria Marathon, I could hardly move, let alone climb stairs, and that feeling lasted for several days. While I did have a little nap in the afternoon, the BF and I met up with my aunt and uncle for one last dinner before we all left for home the next day. And the next day, rather than hobbling around, I was walking (almost) normally. When I got home, I foam rolled and stretched for 45 minutes while watching the election results, and today, I feel great! Even my hip isn't really that sore.
What do I think this means? I think my speedy recovery and the fact that my legs felt good during and after the run mean that my training was sound, and I was prepared for the marathon. I just think it wasn't my day. And I find that to be very frustrating. What could I have done differently? Packed Advil and stomach relief. Lesson learned, but still frustrating, and disappointing.
A week ago, I was sure the worrying was for nothing. I'd had several strong runs in a row. I'd had some great speed workouts. I'd run up Pinnacles. The injury that kept me from running for 3 weeks was all but forgotten. I was hydrating. I was eating well. I was getting to bed early. I was feeling healthy. Most importantly, I had a plan.
Going to Vancouver, my plan was to run the marathon in 10K chunks, aiming for 6:20/km for the first 10K, 6:10/km for the next 10K, then 6:00/km, and then give it whatever I had left for the final 12.2. Knowing that I would probably need some walk breaks, would need to refill my water bottle, had the Burrard Bridge to contend with at the end of the race, and might need a portapotty stop part way through, I had 4:30 in mind as a reasonable, comfortable goal. Of course, I was secretly hoping that I would beat my time at Victoria, 4:20:30. Mostly, I wanted to finish feeling good, and less like death than the last time around.
Packing for Vancouver, I had thrown in pretty much every clothing option I have for running, including an extra pair of shoes just in case it was pouring rain. I had healthy snacks for the drive down, and lots of water to keep hydrated.
In addition to the marathon, I had the extra excitement of seeing my aunt and uncle who were flying in from Toronto for the weekend. I think that distraction helped to keep my nerves about the race in check. We met up with them for dinner on Friday night, and though we were at a yummy oyster bar, I stayed away from anything raw and played it safe with salad and (cooked) fish.
Saturday was a beautiful day and the weather forecast was holding strong for more of the same on Sunday. We walked to and around the race expo, but took a nap in the afternoon and got some extra rest before cabbing it to and from dinner.
Dinner was a delicious carb-o-rific experience at Lupo. Yummy margherita pizza, wild mushroom pasta, and lots of bread, bread and bread, with a glass of wine to help make sure I got a good night's sleep. My aunt, uncle and BF planned out their race strategy, and I knew I was going to see them at several points around the course. I was also planning to meet the other 7 from my running group in the morning to line up together at the start.
I had everything laid out the night before, right down to my chip on my shoe and my bib on my shorts. My iPod and Garmin were charged. I had my cell phone, the BF's cell phone and the hotel alarm clock set. Everything was ready.
I was ready.
The first alarm went off at 5:45, and I woke up excited for race day. After getting dressed, I managed to eat a bagel with peanut butter and a few sips of coffee, my traditional pre-run meal. I'd been hungry on my longer runs and was planning to eat an extra half a bagel, but just couldn't eat any more. I felt like I was still full from last night, and as it got closer to time to leave, my stomach was starting to flip flop. I decided that nerves were just finally setting in, and once the race started, I was sure I would be fine.
We got to our meeting point and I met my aunt and uncle and running group as planned. Here's a picture:
As more from the running group showed up and we headed to the start line, the BF, my aunt and uncle headed to their first point on the course where I would see them at the 3K and 8K mark. As soon as we were at the start line, I regretted not making a final trip to the washroom. The flip flopping wasn't settling and I knew I would need to stop along the course.
I didn't have long to think about it as we were off soon after lining up. It was a slow start with the crowds, but I didn't worry too much about weaving in and out as I wanted to keep my pace in check anyway. 3 of us from our group were running close together for the first couple of kilometers, another shot ahead and another was taking it slower behind. There were 3 others that we didn't get to see before the start. We soon were out of the shade of the Georgia Viaduct and into the sun and I dropped back as I took off my throwaway shirt. Because I was only about 1K away from my personal "cheering section," I held onto it so I could pass it off and use it again in another race.
It wasn't long after that where the leaders past going the other way on the short out and back section at the beginning of the course, and they got a big cheer from our side still heading out as they were heading back.
(I'm in the peach tank).
Soon after, there was a slight downhill (very slight, the first half of the course was quite flat), and as I went down, I felt my hip twinge in the spot that had me sidelined earlier in my training. Shoot. I wished I'd shoved an Advil into my pocket, and more and more was wishing I had some Tums or Immodium too. I didn't, so I just kept trucking.
I wasn't quite following my pace plan, but I wasn't getting too fast, and aside from my stomach, and now my hip, I was doing ok.
As we came out of Chinatown, I heard someone calling my name. Another member from my group was just behind me. I slowed to run with her for a moment - she was feeling good, and I told her I was too - I didn't want her to worry, and went on ahead.
The course turned onto the familiar territory of the half marathon I ran last year. There was the same guy with the same big white car, blasting bad rock and waving to the runners. This felt very familiar! This was also the where the first Gu station was supposed to be, but I didn't clue in at the time. There was a tent set up and they just waved us ahead to the water. By this point, I really needed the washroom, but there was a line up 10 deep!
I kept going, and was soon going to see my cheer section. Luckily, they had my Gu up and ready. I was carrying my own just in case I didn't like the flavours, and since I hadn't been able to replenish at Km 10, it was good to have a back up.
The next toilet stop had 4 people waiting. I couldn't wait anymore, so I got in line and waited. And waited. For more than 5 minutes. That sucked. I had some relief when I got out, but had a sinking feeling that wouldn't be the last stop for me in this race.
My legs were still feeling good as we went into Stanley Park. I had more memories of the half last year and how tired I felt at this point. I was almost half way through the full marathon, and wasn't tired, just sore in the hip, but nothing I couldn't handle, and frustrated with my revolting stomach.
As we got into the park I came up on one of the group members who had passed me while I was in the washroom line up. Together we came up to what was supposed to be the next Gu station. They were out as well. We checked in to make sure we were both well supplied (thankfully we were), and continued to the water station - where they were out of cups.
Seriously.
Thank goodness I had my hand held. I could have used some of the Gu Brew for an electorlyte punch, but I wasn't about to drink it out of the jugs that were being shared with hundreds of others. I have my limits.
After the half way point, and the frustration at the race organization (there were at least 1000 runners behind me at that point), and the low amount of crowd support in Stanley Park, I was getting kind of down. My legs were still feeling ok, but mentally, I had a little breakdown. I walked for one minute, put my iPod on for the first time, and reminded myself that I am running a marathon, on a beautiful day, in Stanley Park. Time to suck it up.
When I got out of the park, a family friend was there for a quick hello, a photo and another mental boost. I knew I was on my way up to the Burrard Bridge, and then there was one more out and back and I was done. I definitely had a second wind at that point and for awhile was able to forget about my stomach, and hip. As I got to the bridge, I saw my aunt, uncle and BF again, with Gatorade ready.
The original plan was that that would be the last time I would see them until the finish line, but because the race was running out of everything, my aunt and uncle would cross the bridge to meet me with Gatorade on the return part of the out and back and the BF would be there at the finish line.
Running up the bridge, I was passing people left, right and centre. You could tell people were hurting, but I was feeling good! I really felt that I could make up time and still finish strong at this point. I practically flew down the otherside of the bridge.
Before long there was another uphill. The hill felt fine, but as I got to the top, the pain in my hip came back with a vengence. And now I had a pain in my foot. It actually felt like I had instantaneously produced and popped a blister, and since I had done that on a run once before, I was scared by the pain that would come.
I wiggled my foot around in my shoe, and luckily, the foot pain passed. I do have a blood blister in that spot, but it didn't bother me for the rest of the race. My hip on the other hand, was not being so cooperative. I actually stopped and tried to stretch it out, but nothing was helping. On I went.
I saw one of the other runners from our group, in her first marathon and already on the back portion of this final out and back. That gave me a little lift, and I kept going. I thought I was at the final turnaround when we split apart from the runners going in the other direction, and I hit the "Motivation Station" where they were giving out Gu Chomps. I grabbed two, but as I tried to chew, I nearly choked. I had to stop to walk again to get my breathing under control and clear my throat. I was getting frustrated again, and it didn't help when I realized we weren't quite at the turnaround yet. And then I needed a washroom again. Badly.
Luckily, there were 3 at the REAL turnaround, and no line, so I was able to stop (again). I was finally on the home stretch, but I was hurting. I let myself walk through the water stations on the way back, but walking didn't really help my hip, it was just prolonging the agony. When I saw my aunt and uncle with 6K to go, I thought I might still make 4:30, but soon after I needed to use the washroom again. I spotted a medical table right after that and grabbed some Advil. I realized 4:30 was slipping out of reach and I broke down. I walked for 3 full minutes. We were winding around a neighbourhood next to the Burrard Bridge and it seemed like we were never going to actually get on that bridge. I knew once I was over the bridge, I was almost done.
Climbing the bridge on the way back, I wasn't feeling nearly as good as on the way out, I walked for about 30 seconds near the top, but then all of a sudden, I had one final burst of energy. I didn't come to Vancouver to walk the marathon. I was mad at myself for walking at all. It wasn't helping. I just ran. With 2K to go, I was speeding up, and with 1K to go, I was going faster still. I was going so fast, out of nowhere, my stomach decided to revolt one more time. I let out a HUGE belch that had my hands flying to my mouth. I'm pretty sure that if I'd had anything in my stomach to come out, I would have thrown up. I pulled over to the side, took 3 deep breaths, and then tore off towards the finish line. My last 2 K were both under 5:30/km, the final kilometer was 5:10/km. I crossed just behind one of the other group members. (We'd been passing eachother on and off throughout the race), and another was just a couple of minutes ahead and waiting for us in the chute. We got our medals and photos and went to get some food.
When I finished in Victoria, I felt dizzy and almost disoriented, but I didn't feel that way this time. Funnily enough, my stomach was now feeling fine. Freaking hilarious. While in Victoria, I couldn't wait to sit down, I felt a burst of energy after the finish in Vancouver and stood around for a while talking with the group and waiting for others to finish and my aunt and uncle to make it back to our meeting spot. In fact, I was prepared to walk back to the hotel, but the BF had blisters from hiking across the city all morning in new shoes, so we got a cab after a few blocks.
After the Victoria Marathon, I could hardly move, let alone climb stairs, and that feeling lasted for several days. While I did have a little nap in the afternoon, the BF and I met up with my aunt and uncle for one last dinner before we all left for home the next day. And the next day, rather than hobbling around, I was walking (almost) normally. When I got home, I foam rolled and stretched for 45 minutes while watching the election results, and today, I feel great! Even my hip isn't really that sore.
What do I think this means? I think my speedy recovery and the fact that my legs felt good during and after the run mean that my training was sound, and I was prepared for the marathon. I just think it wasn't my day. And I find that to be very frustrating. What could I have done differently? Packed Advil and stomach relief. Lesson learned, but still frustrating, and disappointing.
Chip Time:
4:35:xx
Average Pace:
6:34/km
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