Today we had a speed session on hills. Not the same as a hill session for speed. Our speed session went upways and downways and foreways (but not backways).
I hadn't really wanted to go. My mind and motivation shut down in off-season, as if I'm a computer on "power save" mode. Plus, I haven't been sleeping well.
I can't say it was my best performance today. Certainly not trophy material! But I gave a good crack at it. I did have to stop and grab someone else's water to chug partway through the session. Note to self - remember to bring my own water next time!
Only a few more days until I can trade in my running shoes for a pair of skis! I'm rather excited to exchange "slow runner" for my alter-ego "speed demon" on the ski hill. What a refreshing change! Now if only that speed could translate back to my running...
Tuesday, November 27, 2012
Monday, November 26, 2012
Awards & Trails
I am now in my "off-season" time of running. It is a nice feeling, to have all that pre-race pressure taken off my shoulders! So for the next few weeks my focus will not be on endurance, or speed, or improvements. It will be about enjoying a bit of running with friends and taking it eeeeeasy.
On Thursday it was our year-end awards dinner for the club. I was happy to go along and celebrate with my friends on their achievements. Imagine my surprise when I won an award myself!
Bec - the gal who inspired me to run faster than I thought possible. She earned a well-deserved 'Honorary Lifetime Member" award.
Me, Bevan, and Jen. I think Bevan is more excited about the free wine than he was about his "Performance of the Year" award he also received.
On Thursday it was our year-end awards dinner for the club. I was happy to go along and celebrate with my friends on their achievements. Imagine my surprise when I won an award myself!
There were three "Performance of the Year" awards given away. Two went to runners of the Melbourne Marathon. The third went to me, for The Great Whitsunday Walk. I was floored at this unexpected honour.
Who would've thought a slow runner such as myself would get an award for running?
This trophy is not representative of how I actually looked crossing the finish line at the Whitsundays, but it does a good job of representing how I felt at the time!
While I've been taking it easy this past week after last weekend's 500k relay, I did decide to go on a trail run with friends. It was great! My biggest mistake was getting a lift from a friend and sitting in the back seat of the car. There is a mathematical equation that exists: twisty roads + back seat = car sick Laura.
I had already been overly tired, so adding car sick onto that was not fun. I thought I would get better as we ran. And I did, sort of.
The trail was beautiful, and I loved running it. The first part was slightly downhill, which was fine. We finished at a beautiful look-out before turning back. My stomach was still (unfortunately) feeling quite off. As we turned back to start back up the gentle uphill, it reminded me unpleasantly that it was not a happy stomach.
As we were heading back, I noticed one of my running buddies wasn't with me. I stopped and waited, and waited. Then I thought maybe he had gone on ahead or taken a different trail, so I ran back to the carpark to meet the group, expecting - hoping - to see him there. Nope.
I volunteered along with the group leader to go back to where the trail had forked and make sure the person hadn't taken a wrong turn (he had). Luckily, we found him fairly quickly and were able to return to the group.
At this point I was feeling downright terrible. I staggered along to the start of the trail, then my previously lost buddy and I walked for a bit - he to slow down and calm his heart rate, me because I was trying not to be sick.
We reached a lovely view point and took a few photos. At this point, he continued on to catch up with the group. I instead returned to near the carpark to chill on a bench. I can't say my stomach completely settled until hours later, making me think that it wasn't just a bit of car sickness that was bothering me.
But so what? It's off season! No races to worry about, no concerns of speed, or endurance, or maximizing training. I was out to run with friends and enjoy. Mission accomplished (minus the stomach problems).
Friday, November 23, 2012
500k relay: Superhero Day 3
Superhero shot - photo-bombed by the Village People
Sunday morning I slept into 3.30am (hooray!) before dragging myself onto the bus for a 5am run at Toowoomba. It was a criterium run. Last year I was one of the runners who ran down the mountain range, so I admit I was cautiously excited about doing something different this year.
As we lined up for the start, who did I see but my nemesis from Run Inn? I gave him the gesture that said "I'm watching you!". The cri was 3 laps around Toowoomba university to total about 4k. In the first lap I stayed just ahead of my Run Inn competitor. He surged past in the second lap but I knew from the day before that if I kept up with him I would win with my traditional kick at the end - which he didn't seem to have. So I kept within 10m of him, smiling at the encouraging calls of, "Go Wonder Woman!" and "Fly, Supergirl!" as I ran past the observing teams & race marshalls.
In the last lap I made my move! I decided not to focus on my competitor but at a girl well ahead of both of us. If I could catch up to her, it would mean I had passed him. I powered through the last lap and even managed to have a Superhero finish. Cha-ching.
Total distance: 3.78km
Total time: 19.04min (goal time: sub-20min)
Total elevation: 15m
Average pace: 5.04min/km
Flying into the finish of the Toowoomba Cri!
I got on the bus feeling satisfied and confident.
Then I found out we were racing down the hill to meet with the other half of our team members (the ones running down the Toowoomba mountain range) so that I could get to my next race. Yikes! I had misinterpreted when I would be doing my make-up run, and thought it would be closer to lunch, not breakfast! I was a little distressed, because had I known I would have held something back from the criterium run.
I was also a little relieved, because had I known I would have held something back from the criterium run.
So at around 8am I got to the start line for my last Champion Run of the weekend.
Happily, the weather remained cool for this part of the race. I got tagged off by a fellow Superhero and took off to the cheers of my team mates. Did I mention I had the most awesome team a girl in a cape could ask for? They stopped the bus along the road a couple of times to get out and cheer and screamed encouragement whenever the bus then drove past me. I don't know if I stopped smiling that entire run.
The lovely water truck was there at the first 500m into the run and every subsequent km marker. I didn't need the water, but I always take advantage of feeling like a champion runner, so I took what was offered.There was a slight hill going up into town. It wasn't steep...but it felt like it kept going.
And then we headed down into Gatton. This is where I reached my first and last conundrum of the race in the form of an uncontrolled intersection where my light was red. I was running along the sidewalk at this point, but what to do? Do I stop at the red light and wait for it to change, or breeze through?
Previously (as in, when I ran into Boonah) the local cops were stopping traffic for me. But with no cops at this intersection I hesitated, checking for traffic.
With no cars coming, I couldn't bring myself to stop and wait for the lights. I was running a race, after all!
So I continued on through after a brief pause and surged across the finish line a block later.
Total distance: 3.81kmTotal time: 20.11min (goal: sub-20min. I blame the traffic lights for this one!)
Total elevation: 32m
Average pace: 5.18min/km
What's this? Lassie's in trouble? Quick! Lightening Laura to the rescue!
I had breakfast as I philosophically debated: to run a third time, or not to run a third time?
Reasons to run a third time: Yesterday's run got cancelled, meaning I'd only run 5x (not 6x) so far this weekend, I haven't done this particular part of the race before, last chance to run in a cape! ... lots of positives.
Reasons not to run a third time: I was exhausted, and the more fun run of the day was finished in style. Superhero Style (see above!).
I sat on this dilemma, going back and forth in my mind. I think if someone had come up to me and offered to run my third leg, I would have agreed. But then it started to pour rain, and I felt that my opportunity to trade off this final run had passed.
To the start line, Lightening Laura!
The rail track was muddy, slippery, and washed out from the rain. Plus, it had become hot and muggy now that the rain had stopped right before the race started. I was happy for the first 1.5k, and then I regretted my decision.
The track was hilly and I had nothing left in me to run. For the first time, I regretted wearing the cape as I could feel it suffocating my perspiring skin. It was advertised as being a 4k run, but it was well over that as we climbed a hill (only to run back down it to the finish line).
As I ran down that last hill, trying desperately to catch the person in front of me, two young kids stopped their playing to point at me and scream, "it's a superhero running! Look, look at the superhero!".
Maybe I didn't regret the cape after all.
I knew I couldn't catch my target, so I grabbed my cape and billowed it out behind me at the finish line. With the wind factor, it became an excellent parachute at slowing me right down when I reached the crowds of cheering runners.
Not my finest run, but I was glad I did it. It showed me where my limits lie.
Total distance: 4.39km
Total time: 24.30min (goal time: sub-22min)
Total elevation: 38m
Average pace: 5.35min/km
Little known fact: When Superheroes aren't saving the world, they're running along the highway east of Brisbane.
Tuesday, November 20, 2012
500k Relay: Superhero Day 2
On Saturday after a 3.15am wake up (woohoo! 15min sleep in from yesterday!), we headed down for an interesting section of the race. It is like a relay where you tag people off, but different. Two people from each team have a mass start. They run for a certain distance, escorted by a police car in front and in back. When everyone is finished, the next race starts from the finishing point with two more team mates racing. There is one team providing a mid-race water stop for all racers.
I was the last leg of this race, running into Killarney. Yes, there is a theme to this weekend - I was put in the last leg of a lot of races. No complaints here! It was loads of fun.
Last year I was dropped off 2 hours before my race started. Me & a fellow team mate isolated on a deserted road in the cold. Fortunately this year I didn't have such a wait. I got to stay all snuggly warm in the water vehicle until the start of the race. Not long before I was to start, I realized with sadness that I had forgotten to give someone my camera to take photos. Fortunately, our lovely water truck driver reminded me we were less than 3k from Killarney where the bus was waiting - so he drove me in to get my camera, then agreed to take pictures of me. I made it back to the start with plenty of time to spare.
As we lined up to the start line it began to rain and thunder rang out in the distance. Yikes! I'm not a rain runner! I wrapped my cape around me to keep warm - to the jealousy of all the non-cape wearing runners!
In this leg, there was only one from each team running. This year there were strict cut-off times for each race (averaging a 6min pace). I knew I had it in me to be well ahead of the cut-off. Besides which, I didn't think the strict cut-off time would be that strict in the final leg of the race.
The gun went off, and we started off running down a gentle hill. I quickly fell into my place but - what's this? A runner right behind me?!
Me in the distance, just ahead of my Run Inn competitor.
I could feel him catching up at the 1k mark and he stayed on my tail for the next km. But I have that special little kick in me, and at the 2k mark I turned on the heat and ran as hard as I could to the finish line, beating my competitor!
I was very grateful for him and thanked him at the end. Had he not been threatening to overtake me, I doubted I would have pushed myself as hard.
Total distance: 2.85km
Total time: 14.27min (goal: sub-15min)
Elevation gain: 8m (but a 20m elevation drop)
Average pace: 5.04min/km
I was SUPER stoked with this time! 5min pace! Yes, it was a short and easy race. But a race is a race, and a 5min pace is a 5min pace.
In the afternoon I was set to do (again) the last leg of the race into Greenmount. Another CHAMPION RUN!!! My last of the champion runs for the weekend - I was soooo excited.
But then it started to get dark. And it started to get stormy. And I started to get a sinking feeling of dread that the race would be cancelled. My team mates tried to cheer me up with reassurances - "oh no, they won't cancel it for a little rain".
When the police cars started directing everyone to turn on their lights about 5 legs before mine, I knew it was over. A little rain is fine, but running in the dark on the highway is not. There is a reason the cut-off time of the race is 6pm, and a reason that they hold this race in November, when the days are longer.
Two legs before mine, it all ended. I was devastated!
No superhero run into Greenmount. Had it been another race cancelled - a cri or a mass start - I would have been fine. But to cancel my second hero run was just too much.
...But then a dear friend with a heart of gold became a true superhero. She had 3 runs the next day, and offered to sacrifice her superhero run to me. She agreed that it was also her favourite run of the weekend, but still insisted that I have it instead of her.
Superhero Heather to the rescue! (Yes, that is Batman in the background).
I was still concerned with the stormy weather - with more storms predicted for Sunday, who knew if more races would have to be cancelled? But I held onto a cautious hope for tomorrow...
I was the last leg of this race, running into Killarney. Yes, there is a theme to this weekend - I was put in the last leg of a lot of races. No complaints here! It was loads of fun.
Last year I was dropped off 2 hours before my race started. Me & a fellow team mate isolated on a deserted road in the cold. Fortunately this year I didn't have such a wait. I got to stay all snuggly warm in the water vehicle until the start of the race. Not long before I was to start, I realized with sadness that I had forgotten to give someone my camera to take photos. Fortunately, our lovely water truck driver reminded me we were less than 3k from Killarney where the bus was waiting - so he drove me in to get my camera, then agreed to take pictures of me. I made it back to the start with plenty of time to spare.As we lined up to the start line it began to rain and thunder rang out in the distance. Yikes! I'm not a rain runner! I wrapped my cape around me to keep warm - to the jealousy of all the non-cape wearing runners!
In this leg, there was only one from each team running. This year there were strict cut-off times for each race (averaging a 6min pace). I knew I had it in me to be well ahead of the cut-off. Besides which, I didn't think the strict cut-off time would be that strict in the final leg of the race.
The gun went off, and we started off running down a gentle hill. I quickly fell into my place but - what's this? A runner right behind me?!
Me in the distance, just ahead of my Run Inn competitor.
I could feel him catching up at the 1k mark and he stayed on my tail for the next km. But I have that special little kick in me, and at the 2k mark I turned on the heat and ran as hard as I could to the finish line, beating my competitor!
I was very grateful for him and thanked him at the end. Had he not been threatening to overtake me, I doubted I would have pushed myself as hard.
Total distance: 2.85km
Total time: 14.27min (goal: sub-15min)
Elevation gain: 8m (but a 20m elevation drop)
Average pace: 5.04min/km
I was SUPER stoked with this time! 5min pace! Yes, it was a short and easy race. But a race is a race, and a 5min pace is a 5min pace.
Flying into Killarney
In the afternoon I was set to do (again) the last leg of the race into Greenmount. Another CHAMPION RUN!!! My last of the champion runs for the weekend - I was soooo excited.
But then it started to get dark. And it started to get stormy. And I started to get a sinking feeling of dread that the race would be cancelled. My team mates tried to cheer me up with reassurances - "oh no, they won't cancel it for a little rain".
When the police cars started directing everyone to turn on their lights about 5 legs before mine, I knew it was over. A little rain is fine, but running in the dark on the highway is not. There is a reason the cut-off time of the race is 6pm, and a reason that they hold this race in November, when the days are longer.
Two legs before mine, it all ended. I was devastated!
No superhero run into Greenmount. Had it been another race cancelled - a cri or a mass start - I would have been fine. But to cancel my second hero run was just too much.
...But then a dear friend with a heart of gold became a true superhero. She had 3 runs the next day, and offered to sacrifice her superhero run to me. She agreed that it was also her favourite run of the weekend, but still insisted that I have it instead of her.
I was still concerned with the stormy weather - with more storms predicted for Sunday, who knew if more races would have to be cancelled? But I held onto a cautious hope for tomorrow...
Monday, November 19, 2012
500k relay: Superhero Day 1
Who wouldn't want to run in a cape?
That was the question I asked myself (and a few others) when our team theme for this year's 500k relay was "Superheroes". The answer: a fair few people. They started talking about wind resistance and weight and yadda yadda.
Wings on my cape, and wings (hard to see) on my hat. I am ready to fly in this relay!
As I see it, feeling like a superhero racing to the rescue far outweighs the sacrifices of such small nuisances.
Race #1 was at Griffith Uni again. My least favourite run of the weekend - it feels like a miserable, hilly, normal race. The team hasn't really bonded yet, everybody is tired from having gotten up between the hours of 2.30 and 3am for a race start time of 4.45am. This year I was in the second heat, wherein each heat had seven of each team competing.
I remembered the error of my ways last year in not bringing my own pre-race breakfast, so I made sure to correct said error this year. I didn't run in my cape for this run. I was a bit too dispirited and - since no one had gotten out the costumes just yet - feeling a little shy surrounded by all these new teammates.
Leg #1: The Cri (around 6am)
Total distance: 6.94km
Total time: 40.22min (goal was sub-40min)
Total elevation: 82m
Average pace: 5.49min/km
Although I was unhappy with this race, it was still slightly better than last year's time where I ran this race in 43.03min.
Leg #2: The Champion Run (around 5pm)
Total distance: 1.82km
Total time: 10.15min (goal was sub-10min)
Total elevation: 17m
Average pace: 5.38min/km
The road under my feet, my own personal follow vehicle to make me feel like a superstar (the black one on the right). Life is good!
Ah, yes! The reason that I love this race: the champion run! The run where you have your own personal follow vehicle with flashing lights and "CAUTION: RUNNER AHEAD" banner to warn traffic of your presence. The run where you have a water truck just for you to pass out water, sponges, etc. The run where your bus races past and everyone leans out the window to scream encouragement.
Being towards the evening it was considerably cooler than the 38C others had been running in earlier. But there was a hot head-wind that parched my throat and I was grateful for the water truck at the 500m mark of my run to moisten my throat. I made the mistake of agreeing to a wet sponge on my back, and I could feel the weight of it dragging on my cape the rest of the run.
And on this particular run - the run where you go past the pub with all the workers chilling out with a cold beer after a hard day's work. My bus happened to do a drive-by cheering as I was passing the pub and I waved and smiled. Then I heard a disgruntled pub patron call out, "Hey, wave to us Supergirl!" So I waved to them as well.
Running past the pub.
At the time I was happy with my run - but looking back, I could have likely gone much faster if I'd really pushed it rather than floating on cloud enjoyment. This was the last run of the day into a small town called Boonah. So I got to "cross the finish line" so to speak. And then I got to sit back, relax, and watch other runners run the Boonah cri - 3 laps around town on a slightly hilly course.
At the finish line. Day 1 complete!
That was the question I asked myself (and a few others) when our team theme for this year's 500k relay was "Superheroes". The answer: a fair few people. They started talking about wind resistance and weight and yadda yadda.
Wings on my cape, and wings (hard to see) on my hat. I am ready to fly in this relay!
As I see it, feeling like a superhero racing to the rescue far outweighs the sacrifices of such small nuisances.
Race #1 was at Griffith Uni again. My least favourite run of the weekend - it feels like a miserable, hilly, normal race. The team hasn't really bonded yet, everybody is tired from having gotten up between the hours of 2.30 and 3am for a race start time of 4.45am. This year I was in the second heat, wherein each heat had seven of each team competing.
I remembered the error of my ways last year in not bringing my own pre-race breakfast, so I made sure to correct said error this year. I didn't run in my cape for this run. I was a bit too dispirited and - since no one had gotten out the costumes just yet - feeling a little shy surrounded by all these new teammates.
Leg #1: The Cri (around 6am)
Total distance: 6.94km
Total time: 40.22min (goal was sub-40min)
Total elevation: 82m
Average pace: 5.49min/km
Although I was unhappy with this race, it was still slightly better than last year's time where I ran this race in 43.03min.
Leg #2: The Champion Run (around 5pm)
Total distance: 1.82km
Total time: 10.15min (goal was sub-10min)
Total elevation: 17m
Average pace: 5.38min/km
Ah, yes! The reason that I love this race: the champion run! The run where you have your own personal follow vehicle with flashing lights and "CAUTION: RUNNER AHEAD" banner to warn traffic of your presence. The run where you have a water truck just for you to pass out water, sponges, etc. The run where your bus races past and everyone leans out the window to scream encouragement.
And on this particular run - the run where you go past the pub with all the workers chilling out with a cold beer after a hard day's work. My bus happened to do a drive-by cheering as I was passing the pub and I waved and smiled. Then I heard a disgruntled pub patron call out, "Hey, wave to us Supergirl!" So I waved to them as well.
Running past the pub.
At the time I was happy with my run - but looking back, I could have likely gone much faster if I'd really pushed it rather than floating on cloud enjoyment. This was the last run of the day into a small town called Boonah. So I got to "cross the finish line" so to speak. And then I got to sit back, relax, and watch other runners run the Boonah cri - 3 laps around town on a slightly hilly course.
At the finish line. Day 1 complete!
Tuesday, November 13, 2012
A New PB :)
Today I set myself the goal of running under a 5.00 pace for whatever we did. Which, as it turned out, was 500m, 1000m, 1500m reps. So that would mean I would need to run under 2.30, 5.00, and 7.30 for those distances.
The 1k in particular is something I look forward to running because I find it a really good measure for "how am I doing". When I was at my best earlier in the year, I managed to do consecutive 1k reps between 4.37-4.54 minutes.
I didn't measure the first 500m rep, but I timed the subsequent reps as follows:
1k: 4.30
1500m: 7.22
500m: 2.24
1k: 5.02
I was a bit naughty and didn't push myself as hard as I could have on that last rep, but I was still floating on the joy of running a 4.30 in my first 1k rep. 4.30!!! A new personal best by 7 seconds! I was flying through it.
As I was sharing my joy with pretty much everyone (what's the point in running with a group if you can't brag a little?), a friend pointed out to me that he remembered the day - not all that long ago - when I was running 6.00 over a 1k rep. That's a 25% reduction in my 1k time.
Sure, my recovery was shocking - everyone passed me in the recovery - but it is so great to feel like my speed and endurance is starting to come back. Bring on the 500k relay!
The 1k in particular is something I look forward to running because I find it a really good measure for "how am I doing". When I was at my best earlier in the year, I managed to do consecutive 1k reps between 4.37-4.54 minutes.
I didn't measure the first 500m rep, but I timed the subsequent reps as follows:
1k: 4.30
1500m: 7.22
500m: 2.24
1k: 5.02
I was a bit naughty and didn't push myself as hard as I could have on that last rep, but I was still floating on the joy of running a 4.30 in my first 1k rep. 4.30!!! A new personal best by 7 seconds! I was flying through it.
As I was sharing my joy with pretty much everyone (what's the point in running with a group if you can't brag a little?), a friend pointed out to me that he remembered the day - not all that long ago - when I was running 6.00 over a 1k rep. That's a 25% reduction in my 1k time.
Sure, my recovery was shocking - everyone passed me in the recovery - but it is so great to feel like my speed and endurance is starting to come back. Bring on the 500k relay!
Sunday, November 11, 2012
To Boldly Run
Today I shook up my routine and boldly ran where I have never run before. I got up extra early to drive about 25min north to meet up with some fellow trail runners - most of whom I'd never met before. I was rather nervous, but my fellow Whitsunday runner Barry was there and once again promised to hang back and run with slow little me. Looking around at all the muscle in the group, I was rather grateful! Everyone was looking pretty fit in the group and I worried I was out of my speed class...something that happens a fair bit!
12 runners set off at a rip-roaring pace...and I desperately clung to the back of the group, fearing I would get lost within the first km out.
Barry and me in our matching Whitsunday Run shirts trying to keep up with the group on one of the hills. (Me trying, Barry offering encouragement)
Fortunately, it is the kind of running group that appreciates slow runners. They delegated a "sweeper" to make sure we didn't run on our own. Also, the group stopped at every junction long enough for the slow of us not just to catch up, but also to catch our breath! It is easy for faster runners to forget that even though they may have been resting up for the past 5min, some of us just climbed to the top of that hill, thank you very much! I can be guilty of it myself ("great, you're here. Let's get going then!")
Just after a rest point, as you can tell by the fact that other runners are behind me!
The caboose of the train - a very important part! I do my job well.
Despite the rain of the previous day, the trails were still in great condition for running.
A rolled over car. I have no idea how this rusted old relic arrived at this part of the trail, but I did laugh at seeing the brand new "L-plate" (learner's plate) stuck onto the back.
It was a beautiful trail run...different, too, which was exciting. I was grateful to have Barry once again watching out for me and hanging back so I wasn't alone. It's great that now I've found a group that adores Sunday morning trails - or any day trails. And one of the best parts is that they take photos that I can steal.
Some of the pics of the trails
Total time: 1.19.09
Total distance: 10.9km
Elevation: more than some runs, less than others.
Average pace: 7.15min/km
12 runners set off at a rip-roaring pace...and I desperately clung to the back of the group, fearing I would get lost within the first km out.
Fortunately, it is the kind of running group that appreciates slow runners. They delegated a "sweeper" to make sure we didn't run on our own. Also, the group stopped at every junction long enough for the slow of us not just to catch up, but also to catch our breath! It is easy for faster runners to forget that even though they may have been resting up for the past 5min, some of us just climbed to the top of that hill, thank you very much! I can be guilty of it myself ("great, you're here. Let's get going then!")
It was a beautiful trail run...different, too, which was exciting. I was grateful to have Barry once again watching out for me and hanging back so I wasn't alone. It's great that now I've found a group that adores Sunday morning trails - or any day trails. And one of the best parts is that they take photos that I can steal.
Total time: 1.19.09
Total distance: 10.9km
Elevation: more than some runs, less than others.
Average pace: 7.15min/km
Saturday, November 10, 2012
"Try Outs"
Today we had a "try out". Or at least, that's what it was in my mind. My 500k relay team was meeting up to do a short time trial run (option of 3.7k or 5.7k). I was so nervous. I signed up for the team back when I was all speedy (for me) and happy. Since then I've had a few health things going on that have dropped my speed right off.
As ridiculous as it was, I felt they would take one look at me in this race and recommend to me that I would be more suited to "support crew" than "runner" on the relay. Irrational? Yes. Was I still nervous? Yep.
I was tempted to do the 3.7k, but I felt the longer run would be a better test of my skills. Yes, my speed is slowly returning to what it was, but I still fade quite quickly on my runs.
I set myself a time goal of 33.00. Surely even in my state I could make 33.00 minutes?
One of my fellow runners encouraged me at the start. "It's a flat course," he promised.
Only my idea of flat and his idea of flat differed. The first km was uphill. At 18m elevation, it certainly was not a lot of uphill, but definitely more uphill than "flat". On the plus side, that meant a nice steady downhill at the end.
My legs were tired from training last night and maybe I should've warmed up ahead of time. But in my mind I equate "Saturday" with "slow run" rather than "race". The group peeled away quite quickly. I was worried I would get lost but fortunately there were people of all speeds and I always had someone to follow. Besides which, it was a fairly a straight course, following the twisty suburban streets as faithfully as possible. Some parts felt really easy and cruisey, other parts it was so hard not to stop. At around the 4k mark a large rock got caught under my shoe and I did have to stop for about 5 seconds to peel it out before I could continue running.
It was raining - but only very lightly. I came through as the timer yelled out my time...under 33 minutes, thank you! Maybe not a great time. Definitely not a time that anyone would have cared about. And yet I was so grateful, because it was a time that I cared about. I cared because it made me feel that I'm not a labrador sitting in a room full of greyhounds.
Total time: 31.44min
Total distance: 5.63km
Total elevation: 28m
Average pace: 5.38min/km
As ridiculous as it was, I felt they would take one look at me in this race and recommend to me that I would be more suited to "support crew" than "runner" on the relay. Irrational? Yes. Was I still nervous? Yep.
I was tempted to do the 3.7k, but I felt the longer run would be a better test of my skills. Yes, my speed is slowly returning to what it was, but I still fade quite quickly on my runs.
I set myself a time goal of 33.00. Surely even in my state I could make 33.00 minutes?
One of my fellow runners encouraged me at the start. "It's a flat course," he promised.
Only my idea of flat and his idea of flat differed. The first km was uphill. At 18m elevation, it certainly was not a lot of uphill, but definitely more uphill than "flat". On the plus side, that meant a nice steady downhill at the end.
My legs were tired from training last night and maybe I should've warmed up ahead of time. But in my mind I equate "Saturday" with "slow run" rather than "race". The group peeled away quite quickly. I was worried I would get lost but fortunately there were people of all speeds and I always had someone to follow. Besides which, it was a fairly a straight course, following the twisty suburban streets as faithfully as possible. Some parts felt really easy and cruisey, other parts it was so hard not to stop. At around the 4k mark a large rock got caught under my shoe and I did have to stop for about 5 seconds to peel it out before I could continue running.
It was raining - but only very lightly. I came through as the timer yelled out my time...under 33 minutes, thank you! Maybe not a great time. Definitely not a time that anyone would have cared about. And yet I was so grateful, because it was a time that I cared about. I cared because it made me feel that I'm not a labrador sitting in a room full of greyhounds.
Total time: 31.44min
Total distance: 5.63km
Total elevation: 28m
Average pace: 5.38min/km
Powerful Owl
On Thursday we had a trail run! Hooray! Unfortunately, said trail run was reps of "Powerful Owl" - the trail that both inspired a poem and caused some painful calves.
My quads were really feeling it that first rep up. Typically, I hit the hills with my ratio of 1:1. Can you see the "speed bumps" in the photo? I walk one, run one, walk one, run one, etc. This somehow manages to get me to the top - with difficulty.
Well, the calibre of the group was such that I could feel the peer pressure to push myself even harder. So I ran up as much of the hill as I could before I started to walk/run it.
Our coach was somewhere at the top, and we had to get to him before turning around. He promised us that each time he would come closer down the hill.
Being the last person up, he ran down a distance with me and the 2nd last person as we headed for the bottom. As we passed other runners, my friend and I yelled out encouragement - "he's not far!" and "he's moved down a fair bit this time!"
Unbeknownst to us, we were liars! Our sneaky coach had decided to run back up the trail to where he was initially! Actually, that second time up I was so exhausted I wasn't paying attention. It was someone else that pointed it out to me. Many someones else pointed it out to me. Sorry, all!
The second time up I walked much more of it, but I still managed a ratio of 2:1 (two running, one walking). One of my fellow runners smiled at my ratio talk, but it helps me push myself up the hill. I think otherwise I would look at it from the bottom and decide to walk the whole way. I admit, when I saw the front possee walking up sections of the hill on their 2nd and 3rd laps, it made me feel a heap better!
Total time: 54.09
Total distance: 5.55km
Total elevation: 328m
Average pace: 9.45min/km
My quads were really feeling it that first rep up. Typically, I hit the hills with my ratio of 1:1. Can you see the "speed bumps" in the photo? I walk one, run one, walk one, run one, etc. This somehow manages to get me to the top - with difficulty.
Well, the calibre of the group was such that I could feel the peer pressure to push myself even harder. So I ran up as much of the hill as I could before I started to walk/run it.
Our coach was somewhere at the top, and we had to get to him before turning around. He promised us that each time he would come closer down the hill.
Being the last person up, he ran down a distance with me and the 2nd last person as we headed for the bottom. As we passed other runners, my friend and I yelled out encouragement - "he's not far!" and "he's moved down a fair bit this time!"
Unbeknownst to us, we were liars! Our sneaky coach had decided to run back up the trail to where he was initially! Actually, that second time up I was so exhausted I wasn't paying attention. It was someone else that pointed it out to me. Many someones else pointed it out to me. Sorry, all!
The second time up I walked much more of it, but I still managed a ratio of 2:1 (two running, one walking). One of my fellow runners smiled at my ratio talk, but it helps me push myself up the hill. I think otherwise I would look at it from the bottom and decide to walk the whole way. I admit, when I saw the front possee walking up sections of the hill on their 2nd and 3rd laps, it made me feel a heap better!
Total time: 54.09
Total distance: 5.55km
Total elevation: 328m
Average pace: 9.45min/km
Tuesday, November 6, 2012
Melbourne Cup Race
Today I ran the Melbourne Cup Race! Sort of.
So I wasn't riding a horse, and our little race at speed session is not close to being "The Race That Stops The Nation", but our coach had us run a 3.2km timed race. We even had handicaps.
I was happily in the second best handicap group with 5 other racers. We started off strong. Then I straggled and fell behind. And proceeded over the next lap and a half to watch everyone else pass me. Of course it had nothing to do with me as a runner - I was just given the wrong handicap!
To put things into perspective: Had Galeforce Running Squad's "Melbourne Cup Race" been like the real thing, that would have been me on the far right, in purple. Ride, purple jockey! Ride like the wind!
But before this ill-fated race, something happened that had me smiling with triumph for the rest of the day.
I felt that I was getting my old energy back! Finally, finally, my health has returned. Now if only I could say the same for my fitness.
Our first rep was "one mile" also known as 1600m. Yikes! I was super worried about this as my legs were still recovering from Saturday's double hitter of exercise.
I didn't run my heart out - I paced myself appropriately for such a long distance.
And completed it at an average pace of 4.47!
I then proceeded to blitz the following three 400m reps at an average pace of 4.15! Granted, we had a 400m recovery between each and I was passed by many a runner in that phase. But so what? Recovery is for recovery.
So by the time the Melbourne Cup race came at the end, I knew I was deservedly exhausted.
So I wasn't riding a horse, and our little race at speed session is not close to being "The Race That Stops The Nation", but our coach had us run a 3.2km timed race. We even had handicaps.
I was happily in the second best handicap group with 5 other racers. We started off strong. Then I straggled and fell behind. And proceeded over the next lap and a half to watch everyone else pass me. Of course it had nothing to do with me as a runner - I was just given the wrong handicap!
But before this ill-fated race, something happened that had me smiling with triumph for the rest of the day.
I felt that I was getting my old energy back! Finally, finally, my health has returned. Now if only I could say the same for my fitness.
Our first rep was "one mile" also known as 1600m. Yikes! I was super worried about this as my legs were still recovering from Saturday's double hitter of exercise.
I didn't run my heart out - I paced myself appropriately for such a long distance.
And completed it at an average pace of 4.47!
I then proceeded to blitz the following three 400m reps at an average pace of 4.15! Granted, we had a 400m recovery between each and I was passed by many a runner in that phase. But so what? Recovery is for recovery.
So by the time the Melbourne Cup race came at the end, I knew I was deservedly exhausted.
I can't remember my exact Melbourne Cup time. Suffice it to say, it was far longer than the 3 minutes or so it takes the horses to run the race.
Saturday, November 3, 2012
Running & Boot Camp
Thank you Queensland for providing such beautiful running weather in November! I remember moving down four years ago at the end of October and finding it hot and sticky. Granted, I may have come from Canadian cold weather, but it was still hot by local standards.
And so running 12k today was a welcome gift. Especially since I'd committed to a mid-morning (8.30am) hour long boot camp session with my friend post-run. Yes, 8.30am is mid-morning for those of us who get up at a much earlier time on Saturday.
The 12k started out fast. It always starts out fast for the slow of us. While normally I don't mind going semi-fast for a little 12k, today was a bit different.
Not only did I have the upcoming boot camp session, but I was also very much aware that my calve muscles and my gluteus muscles were still recovering from Thursday's hill session. Like a freight train, I was slow to get going and had great difficulty stopping. But once I had momentum it wasn't too bad.
At the 2nd last water station on the way up (4.5k mark) some people were turning back, and I came thisclose to joining them. But a fellow running friend convinced me to run the extra 1.5k to the end - really, not much further - with the enticing promise that she would run slow with me (or was I to run slow with her?).
In any case, we dropped it back to a beautiful 6.30 pace. All the easier to talk!
At the end I lingered to chat with some runners I hadn't talked to on the run. I wanted to stay longer, but I also needed my second breakfast before the boot camp session. Now the big question of the day is: should I go for a third breakfast, or wait for lunch? Tough decisions in the life of a slow runner!
Total time: 1.17min
Total distance: 12.37km
Total elevation: 205m
Average pace: 6.13min/km
No, I didn't keep boot camp stats. All I can say is there was a lot of sprinting, stair climbing, and squats. Wasn't I the happy one!
And so running 12k today was a welcome gift. Especially since I'd committed to a mid-morning (8.30am) hour long boot camp session with my friend post-run. Yes, 8.30am is mid-morning for those of us who get up at a much earlier time on Saturday.
The 12k started out fast. It always starts out fast for the slow of us. While normally I don't mind going semi-fast for a little 12k, today was a bit different.
Not only did I have the upcoming boot camp session, but I was also very much aware that my calve muscles and my gluteus muscles were still recovering from Thursday's hill session. Like a freight train, I was slow to get going and had great difficulty stopping. But once I had momentum it wasn't too bad.
At the 2nd last water station on the way up (4.5k mark) some people were turning back, and I came thisclose to joining them. But a fellow running friend convinced me to run the extra 1.5k to the end - really, not much further - with the enticing promise that she would run slow with me (or was I to run slow with her?).
In any case, we dropped it back to a beautiful 6.30 pace. All the easier to talk!
At the end I lingered to chat with some runners I hadn't talked to on the run. I wanted to stay longer, but I also needed my second breakfast before the boot camp session. Now the big question of the day is: should I go for a third breakfast, or wait for lunch? Tough decisions in the life of a slow runner!
Total time: 1.17min
Total distance: 12.37km
Total elevation: 205m
Average pace: 6.13min/km
No, I didn't keep boot camp stats. All I can say is there was a lot of sprinting, stair climbing, and squats. Wasn't I the happy one!
Friday, November 2, 2012
Return of the Hills
It was with great trepidation that I returned to the hill session for the first time in nearly two months. Initially I was tapering for the race, then recovering from it...only I never quite recovered and became a bit unwell.
However, on Tuesday I decided that I had replenished my body enough that the likely cause of my slowness was fitness rather than health.
And then I realized it is less than three weeks until my final (planned) race of the year, and I am in NO way ready for it! Yikes!
So I cracked down on my inner laziness and am revving myself up as much as I can to hit the 500k relay coming up. I have so far to go in so little time! But I've been there before and know I can be there again.
So this morning at hills I pushed just as hard as I could. We did reps up a really steep side track to Mt Coot-tha. By the time we hit 6am (with another 30min to go) my legs were shaking and I had to focus on the downhill as I worried they would collapse on me!
Yes, I was rather slow as per usual. But it was great to be back doing hills - my first set since the Whitsunday race! And even better to be with all my fun running crew. We might not have talked much during the session, but the companionship couldn't be beat.
Total time: 47.33min
Total distance: 4.74km
Avg pace: 10.01min/km
Elevation: lots!
However, on Tuesday I decided that I had replenished my body enough that the likely cause of my slowness was fitness rather than health.
And then I realized it is less than three weeks until my final (planned) race of the year, and I am in NO way ready for it! Yikes!
So I cracked down on my inner laziness and am revving myself up as much as I can to hit the 500k relay coming up. I have so far to go in so little time! But I've been there before and know I can be there again.
So this morning at hills I pushed just as hard as I could. We did reps up a really steep side track to Mt Coot-tha. By the time we hit 6am (with another 30min to go) my legs were shaking and I had to focus on the downhill as I worried they would collapse on me!
Yes, I was rather slow as per usual. But it was great to be back doing hills - my first set since the Whitsunday race! And even better to be with all my fun running crew. We might not have talked much during the session, but the companionship couldn't be beat.
Total time: 47.33min
Total distance: 4.74km
Avg pace: 10.01min/km
Elevation: lots!
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