Milestones

When you first start running, hitting new milestones is a regular occurence.  The first 30 minutes without stopping to walk, the first 5K run in 30 minutes, the first 10K, the first run longer than 10K, the first race, each feels like a big accomplishment and pushes you to go further and set your sights on the next marker down the road.

When I started marathon training for the first time last year, I had never run farther than a half marathon, so almost every weekend, I hit a new milestone, with a new longest run ever.  I would be excited to set out to conquer 23K, 25K, 28K, and even the big, bad 20 miler.  Completing my first marathon, was a huge milestone.  It didn't matter what my time was.  I. Finished. A. Marathon.  That was good enough.  That was AWESOME.

Training through the winter was a milestone for me this year, because I had previously always taken the colder, snowier, icier months off of running, but because it was dragged out over 3 4 5 6 months, it didn't feel like a milestone.  And at the end of that, I was so disappointed in my second marathon time, that I had a hard time remembering that finishing my second marathon was an accomplishment in itself.

I was beginning to think that I either had to qualify for Boston or run an Ultra in order to hit another milestone.  Neither seemed very likely any time soon, and I was feeling a bit discouraged.  Then I logged into Tall Mom's 1000 mile Google doc to update my miles for last week, and I realized that I had less than 3 miles to go to 500 miles in 2011. 

Yesterday I hit 500 miles for 2011.  Half way to 1000 before 2011 is half done!  That's the first time I've done that.

What's your next milestone?

15 weeks to go!

When I don't have a training plan to follow, I let life get in the way of running. As a result, I had a rest week going into my first week of marathon training.  Though this week was no less busy than the last, and included 3 nights away from home and a flight to Whitehorse and back, I hit all 4 of my runs, including 2 workouts and a long run.  And, by walking instead of driving from point A to B to C to D (you get the idea), while in Whitehorse, I managed to squeeze in some cross training too.

Monday - 5K easy

It felt great to get started with a short and sweet run around the neighbourhood!

5.48K in 32:36 or 5:56/km

Tuesday - 10 min easy, 3 x 1600 @ 5:05 pace, 10 min easy

This one didn't quite go as planned, and led me to realize that there was something wrong with my pace chart.  Thanks to Marlene, I'm switching to the McMillan pace chart, which makes more sense to me.

1.7K easy, 1600 @ 4:58, 1600 @ 5:00, 1200 @ 5:15, 400 @ 5:15, (with 200m rests), 1K easy

Wednesday - rest

I flew to Whitehorse on Wednesday morning for a work trip which called for me to visit a number of organizations around the downtown area.  I walked to the food bank, the Friendship Centre, the Visitor's Centre, and 2 youth organizations, all at a good pace.  This was my mid-week cross training.

Thursday - Tempo Run

It was great to get the chance to run in Whitehorse!  Though I didn't have my Garmin, and had to rely on feel for this run, it was a beautiful trail and I felt great and destressed from my busy week afterwards.

8.5K @ 5:44 average pace

Friday - Rest

I ended up doing some heavy lifting on my rest day!  We picked up a heavy desk and dresser and moved them from the Reuse Centre to the van, to the house and down a flight of stairs.  For someone that almost never works on her arms - this was a workout!

Saturday - Long run 21K at MRP + 19s

This was a great long run to start training with.  I wasn't sure how it would go after taking a week off, and a light week before that following my half marathon in Calgary, but all of that rest paid off!

21K in 2:08:15 @ 6:06/km

Sunday - hike

Almost every Sunday, the BF and I go for a hike.  A few weeks ago, while I was away in Calgary, the BF met a lady with a huge chunk of property, and a nice dog.  The lady needed a dogsitter, so while I was gone, the BF dogsat.  In exchange, the lady offered use of her property and trails whenever we want!  It's nice because it's only a 15 minute drive, I was able to stay in cell range while on call for work, and we had a 2 hour hike in the bush!

2 hours hiking, 16 mosquito bites

Two Runs in One...

...Post!

Tempo Thursday
Work took me to Whitehorse, Yukon this week, so I got to do my tempo run up there.  I've been to Whitehorse before and knew that there was a trail that went along the river.  Unfortunately, though I had packed my Garmin, the battery was low so I went out with just my watch.  Since I didn't know my pace, I just went on comfort level.  And since I didn't know how far I was going, I went based on time.  18 minutes at an easy, comfortable pace, 18 minutes at a slightly uncomfortable pace and then back to comfortable until I got back to the hotel.

I ran through downtown to get to the river, along the river and through a camp ground.  Through this section there were lots of other people on the trail and I was very comfortable.  When I got to the bridge to cross to the other side, it was time to up my pace.  The trail went into a wooded area and suddenly there weren't any other people around.  I wasn't sure about wildlife, and was wishing I had my bear bell until I got back out to the street.  It was a nice trail though - I wish I'd been able to relax more to enjoy it. 

I got back to the hotel just ahead of schedule, but called it a day so I'd have time to stretch and get packed up before starting work.  I later used Map My Run and figured I went about 8.5K (I had 9K on the schedule).

Unfortunately, I didn't have my camera with me on my run, so I don't have any photos along the trail, but later in the day, work took me to the Yukon Wildlife Reserve and I got a close up view of these guys:

That's a friendly lady muskox!

I love my job!

Long Run
My first long run of this round of marathon training was this morning. 

The plan:  21K at MRP + 19s (6:12/km or 9:58/mile)

The weather at the start:  13C and drizzling

Breakfast:  Oatmeal and one cup of coffee, plus a Gu right before setting out

Ready to go!

I slept through my alarm but still managed to be up by 7:30am, and hoped to be out by 8:45 after letting my breakfast settle.  Unfortunately, I'm on call for work this weekend and had a phone call that delayed me until 9:30.  Luckily, the drizzle and cloud was keeping the temperature cool, so even though I didn't finish my run until almost noon, I was comfortable the entire time.

Because I was on call, I didn't want to be too far away from home, just in case something came up.  I also had to carry my cell phone, and tried it in my new spibelt that I picked up at the Vancouver race expo.  I thought it might bounce a bit, but to be honest, after the first 5 minutes, I forgot it was there.

The whole run was great.  I checked out a few dead end streeets I've never been down, before heading out around a loop I haven't done in a long time. I was slightly ahead of pace the whole time, took a quick walk break for a Gu at 7K, stopped at 10K for a couple of minutes to stretch and check a message on my phone, another quick walk break at 14K for another Gu, and was just enjoying the run.  At 18K, I was on the street where I was chased by dogs in the winter.  I've run down there since, but for some reason today, I had a bad feeling, and was tensing up.  As a result, my form was falling apart, and my comfortable pace wasn't feeling comfortable.  I took an extra walk break to regroup. 

The bad feeling was for nothing, there were no dogs in sight, and since I'd had a little extra rest, I decided to push the final 2.5K at race pace.

The result:  21K in 2:08:15 or 6:06/km pace (Last 2 km @ 5:48 and 5:50 - right on target).

Weather at the end: 14C and overcast (I got lucky!)

Done!

Evil 1600s

I forgot to tell you the best part of Monday's run:  When I finished, I couldn't wait to get out for my next run!  I love it when that happens!

This morning I literally leaped out of bed at 7:30.  I jumped inot my running clothes and downed a quick gel for some pre-run energy.  I was ready.

On deck:  10 minute warm-up, 3x1600 @ 5:05/km pace (8:10/mile), with 200m recoveries, 10 minute cooldown.  This was my first time running 1600s and I was excited for a new workout.

I headed out on my "flattish" route around the neighbourhood.  It was a beautiful morning.  There was a nice breeze, the sun was shining, and it wasn't too hot.  Perfection.

I was enjoying my warm up a little too much and went a little over time, just beyond a mile.  I looped a flat crescent street to start the first interval.  I glanced down at my Garmin and my pace was a little too fast, but I felt good.  I came off the crescent street and onto a long straight stretch.  I just hoped my 1600 meters would be up before the uphill at the end of it.  No luck, so I did a little u-turn.  There was no way I could keep this pace going up an incline.  Average pace on the first 1600m - 4:56 (7:56/mile)

Just when I thought I couldn't keep going, my Garmin beeped and it was time for a rest.  The rest interval was over way too quickly and it was time to get going again.  I started out too fast again, on a slight downhill, but found my pace and was feeling good, until I looked down at my watch and saw that I had only gone 600m.  What!?  1000 meters to go?!  I managed to hold on, bu needed to walk the rest interval.  Average pace - 5:00/km (8:02/mile).

That light breeze was suddenly feeling like a strong wind and that glorious sun was now feeling like a heat lamp in a sauna.  I decided to modify the final interval to finish feeling good, rather than in a heap on the side of the road.  I broke it into 1200m and 400 m and just aimed for anything faster than 5:15/km, which was manageable.

I was about a kilometer from home which rounded out to a 5 mile run.

A very sweaty 5 mile run.


When I got home, I took a look at my pace chart.  Does it make sense that the chart I'm using suggests running the same pace for 1600m intervals as for 800m, 400m and 200m?  I would think these should get progressively faster.  I could certainly hold a faster pace for 400m than I can for a mile!

How do you calculate your target pace for interval workouts?

Marathon Training Kick Off!

Training for Marathon #3 started this morning!

After a busy week last week and several weekends worked this past month, I'm taking a day off from work today.  I might spend the rest of the day lounging back in my PJs, but I was up and out the door at 8am in the rain for my first run on the training plan.

For my first round of marathon training, I followed Hal Higdon's Novice plan.  It is entirely based on distance, though I did turn some of the mid-week runs into tempo or interval runs, I did this as I felt like it, and without much planning, or knowing what pace I should be aiming for.

For my second round of marathon training, I followed the plan of my training group.  That was a plan based on time, rather than distance, and though we did tempo runs and hill runs, there was no targeted pace, and though I think I became a stronger runner while training with the group, I know I didn't become any faster.  I didn't know what to expect from myself on race day, and I know now that didn't work for me.

For marathon number 3, I'll be following my own modified version of the FIRST plan.  This actual plan calls for 3 key running workouts, with an interval run, a tempo run and a long run every week, plus cross training days.  I'm going to follow the running workouts, but will add an extra run day, and one day of either running or cross training, depending how I feel.  This is the most rigid plan I've tried, so I want to have a little bit of flexibility!

This morning's run was one of those "extra" runs, and went as expected.  After a week of rest, I felt a bit clumsy for the first 20 minutes. My legs were a bit sluggish, and my form was sloppy, as if I was at the end of a 20 miler, but instead of getting more tired, the more I ran, the more comfortable I felt. I just wanted to keep an easy pace and not stop to walk.  Mission accomplished.

5.48K in 32:36

5:56/km pace

Accidental Rest Week

I didn't mean to take a week off from running. 
After my half marathon on the 29th, I took a couple of mornings off, but also managed to get a couple of runs in along the Bow River before leaving Calgary.
Last Saturday, we were wrapping up (work) training and then I wanted to get a good chunk of the drive done.  Knowing it would be a long day, I opted for the extra rest in the morning.
Sunday morning, I set my alarm early for a run in Revelstoke before completing the drive home, but when my alarm went off at 6am, I couldn't get out of bed.  I hadn't been sleeping well for the entire 2 weeks in Calgary, and that combined with long work days was catching up with me.  I let myself have an extra hour of sleep before getting up for breakfast and the drive home.
Monday, we were moving houses for work, so rather than run, I knew I would get a work out in by carrying 40 boxes up a flight of stairs, lifting furniture and unloading into the new house at the other end.

We were heading out early to another community on Tuesday, but I brought my running gear with me, with plans to head out later in the day.  One thing led to another and the day was done before I knew it - without a run.

Wednesday, I set my alarm early to go for a run before hitting community number 3, but when my alarm went off, I just didn't feel like running.  Since I'm  not technically training for anything this week, I let my body decide, and stayed in bed. 

I made an agreement to get up early with two of the youth there for a run, but when I got up at 6 and they weren't ready, I told myself I could go back to bed and run later, except that other distractions came up, and then I had a meeting to get to, and then there was more work to do, and things to get caught up on, and new staff asking questions, and long story short, another day passed, leaving me exhausted, and without running.

On Friday, I knew I wouldn't run.  I still had a to-do list a mile long and I wanted to get it done so I could start my weekend feeling relaxed, rather than with a bunch of unfinished work hanging over my head.  Besides, Saturday is a day made for running!

Except that on Saturday, I slept in.  Can you blame me after that week?  By the time I got up, it was too warm and muggy.  At this point, I was making excuses.  If I'd really wanted to run, I could have, but I knew that after a week off, it wasn't going to be pretty.  So no run again.

Today, the BF and I got out for a short, 90 minute hike, and I did a bit of running away from the swarms of mosquitos.  I'm just making this harder on myself now.  The longer I go without running, the more I feel like I need to run, and the harder that run is going to feel.

Good thing marathon training starts tomorrow!  I'm pretty sure it's going to be a tough first week, but I'm happy that my plan starts with just a short 5K, easy run on Monday!  I'm really trying not to be too hard on myself for missing this whole week.  I think I probably needed it after training hard for a half marathon, immediately after running my second marathon on May 1st.  (I took a whole 2 rest days after that race).  Even though I wanted to run this week, and planned to run on several days, I also felt myself dreading the run itself.  That doesn't happen often, but when it does, I think it means it's time for a break.  I had decided on my training plan for my next marathon a while ago, but reviewing it today, I'm excited to start it, and am looking forward to tomorrow's 5K.  Looks like the rest is paying off already!

A few months ago, when I knew I was going to be spending 2 weeks in Calgary for work, I did a little research to see if I could find a race while I was in a different city.  Luckily for me, Scotiabank Calgary Race Weekend fell right smack in the middle of my trip, and I decided to sign up for the half, strictly to keep me motivated after the Vancouver Marathon I ran on May 1^st.

After being disappointed by my race in Vancouver, I stopped looking at the race in Calgary as a fun motivator, and started training.  My previous PR was 2:00:53 (remember that number), almost exactly a year ago, in Prince George.  I wanted sub-2:00.  There were no A, B and C goals.  I needed to run sub-2:00.  

For the month of May, I ran tempos, intervals and long runs on pace to meet my goal.

When I arrived in Calgary, two of the new staff (I’m here doing training) decided to run the half as well.  I was excited to have the company, but concerned about the distraction.  I made my goal known, and was clear that I would be going for it.  No. Matter. What.

Package pick-up went smoothly.

The night before the race, I was having dinner at my cousin’s place.  She knew I was running the next day and is a runner herself, so she made us some yummy pasta with roasted veggies for dinner.  Perfect.  I was back to the hotel early and in bed by 10:30.  I was meeting the other two runners from work at 5:45 in the lobby.

We got to the start line via C-train with plenty of time to spare.  Bag check was easy, and the porta-potty lines moved quickly.  Pretty soon, it was time to line up at the start.  The marathon and half marathon started at the same time, and we all stood around the 4:00 marathon mark, waiting for the gun.

As soon as we were over the start line, we were split up.  There was a lot of weaving in and out, and the course started on a downhill. I knew I was going too fast, but I also knew there was a long, slight, steady climb coming for a good part of the first half of the race.  One guy sprinted by me in completely bare feet. I saw him later and he was not looking very comfortable, but then again, neither was I.

The first km flew by, and we were on familiar ground from my runs on previous visits to Calgary.  I quickly lost my long sleeve shirt and tossed it to the side rather than tying it around my waist.  I didn’t want it to be bugging me for the next two hours.

I knew I needed to hit around 5:38/km pace to meet my goal comfortably, but I also felt that I had sold myself short by starting out too slow in Vancouver.  I looked down a few times and noticed that my pace was about 10 seconds too fast, but I tried not to worry about it.  My legs were feeling good.

 Around the 5K point, I had a weird light-headed feeling for a few minutes.  I remembered I was carrying my water bottle, and took a few gulps.  I was really putting a lot of pressure on myself and knew I needed to relax.

At 7K, I took a quick walk break to take a Gu.  The walk break was what I needed to settle into the race.  At this point I was on 17^th Ave and there was a bit more crowd support.  I didn’t know anyone on the sidelines in this race, but I love reading the signs!  This was a good distraction and I enjoyed this section. 

At this point I was running around the 1:55 pace bunnies, but they were running a faster pace and then taking walk breaks.  I hadn’t trained that way and just wanted to run, so I didn’t worry when they passed me, as I would just catch up on the walk breaks while I kept running.

10 to 14K was a slow, steady climb.  I didn’t feel like I was going uphill, but I was looking forward to the walk break at 14K for the next Gu.  First I had to pass the halfway point.  There was a man with a stop watch yelling out split times.  I was 58:xx.  I thought I had more of a buffer going, and looked down at my Garmin to double check.  Then I realized he was going from the gun, and I was at least a minute behind that.  Phew!

At 14K, I took a little walk break for another Gu, and then looked forward to the turnaround.  I didn’t know exactly where that was going to be, and it felt like it was never going to come.  I was feeling tired.  I didn’t know if I had started out too fast, or just wasn’t ready to hold onto this pace, but I knew it was going to be a struggle to the finish.

I saw both of my co-workers running in the other direction before I got to the turnaround.  That was a bit tough to take, as they had both predicted that they would be slower than me.  One of them was flying way ahead (in brand new minimalist shoes), the other was about a minute ahead of me.  I knew I couldn’t let it get me down, and that even though it was a race, I was only racing myself.  I decided to be happy that they were having good races and kept pushing.  

I had written my 5K, 10K, 15K and 20K split times on my hand, but it had been a cold morning and I was wearing gloves.  By 15 K I had sweated them off.  Between 15K and 20K, I was trying to do mental math to figure out how much time I could afford to walk. My legs were tired, but I kept trying to push.  The more I tried to push, the more I was starting to feel like I was going to vomit.  

I took a few walk breaks through water stops and grabbed Gatorade, hoping it would give me just a little more energy.  Since the turnaround, the course went along a single road, before turning to go uphill.  I knew the course ended with an uphill, and I thought this was it!  Then we turned another corner and went up another hill.  I knew I’d taken one too many walk breaks, so I was really trying to keep my pace up on the uphill.  

That’s when I really felt the vomitous feeling.  

Hand to the mouth.  Giant, full body convulsion burp.  We were near the finish so there were a lot of people on the sidewalk.  Everyone took a full step back in unison.  No vomit came up, and I laughed at the crowd reaction, and got a few cheers. 

I rounded the final corner and could finally see the finish line.  I looked at my watch, just as it rolled over 2:00.  It was really hard not to give up here.  I had just almost thrown up on a family of spectators, and I wasn’t going to meet my goal, but I kept running.

I crossed the finish line and stopped my watch. 

2:00:53.

The EXACT same time as last year. 

Arg. 

Double arg.

I found my coworkers, who both had great races.  We got some food and found a place to stretch.  I was really grumpy for about 10 minutes.  While it is frustrating to not have gained speed in a year, at least I wasn’t getting slower – which is how I felt after the marathon a month earlier.  It had been a beautiful day for a race, I’d been feeling good for the majority of it, and I’d only spent a month training for this pace.  In that month, I’d recovered from a marathon, and spent a week tapering for this race.  I’ve been sleeping in a hotel for a week, worked 7 days straight, and had had trouble sleeping all week. Can I add that Calgary is 500 metres higher in elevation than where I live?  (A week was probably long enough to adjust to this, but I really wanted to feel better).

I checked the race website for the official results obsessively for the next 24 hours.

It’s official.  I have a 4 second PR, and I’ll take it.

2:00:49

5:43/km pace

Sorry to have such a long post without photos, but I have a slow connection at the hotel, and uploading will take forever!