The weather: -12C
It wasn't a terrible "long slow run" on Sunday. It was just unpleasant. The day was colder than I had anticipated, and I was anxious how my 3-layer technique would hold. My hamstrings were extremely sore after some deadlifts a few days before, meaning I started out a lot slower. I couldn't go the full 11k due to time constraints, so I instead opted to go for "50 minutes" with the plan to turn around at 25min.
Because I was slower, I stayed with the middle/back group. I wasn't in a chatty mood, which was fine, as nobody else was in a strong chatty mood either. What was not so fine is that we reached a point where we weren't sure where the front group had gone. Straight, or right? Of the four of us, one thought right, the other thought straight. I wasn't sure, but some runners that were coming from the other direction said they'd run past our group. So we trusted them and went straight.
As it turns out, the helpful runners had mistaken another group for ours, as we realized a km later it should have been right! I didn't mind so much, but the person who had wanted to go right was rather grumpy/frustrated about the mistake. The silence went from comfortable to mildly awkward.
At the 25min mark I turned around. This was two minutes after I realized I had to use the facilities. By the time I turned around, the urgency to go kicked up to alarming levels. Alarming especially because there were absolutely zero public restrooms in the area.
I grew desperate enough that I strongly considered veering into the bush. The only thing that really stopped me was that it was freezing cold and the bush was not thick enough to hide me - especially in the bright yellow gear I was wearing. Having no desire to bear my bottom to the community (especially in an age of prolific smart phone usage), I decided to grit through it.
I made it back to the store without an accident, whereupon I coughed and coughed and coughed. Apparently, the cold was catching up with my body now that it was in warmth, and my body was strongly protesting the temperature change. Not only that, but I caught a chill that stayed with me long after my shower.
There are some people who talk about how much they love running in winter.
Those people be CRAZY.
Or perhaps just immune to the cold.
Tuesday, December 5, 2017
Monday, November 27, 2017
Voluntold
The weather: -10 with wind chill
The clothes: 2x long johns on top + warm windbreaker, 2 buffs (for head and neck/face respectively), gloves; 2 layers on the bottom
The distance: 10.5k "long slow distance"
The distance was long for me, but the pace was NOT slow! I don't know why, but somehow my group kept a pace around the 6min mark. People kept talking of slowing down, but those that did fell off the pace and ran behind by themselves. Where's the fun in that? Besides, I was feeling great at that pace...until I hit about 7k. THEN I wished I were going slower! But unfortunately the slower group was well behind us, and I was more than a little reluctant to go back and try to find them.
At almost 9k half of those in the front group (3 out of 7) decided they wanted to detour to get a bit more distance. The other four of us said a collective, "NOPE!" and ran straight back to the store instead. All in all, a most satisfying run.
I'm going to be stretching myself in the New Year, as I have set two very lofty running goals for 2018.
Goal 1: Run my first marathon! I'm talking it up so much I think I'm actually going to do it! My husband is even kindly helping me by agreeing to us planning our vacation around marathon training.
Goal 2: Lead the half marathon Running Room group in January. To be fair, this goal was more created for me than by me. Back in September I was "voluntold" to lead the half/full marathon combined group. I waffled and whined and sat back and thought about it. I thought about it a lot. And after all that sitting and thinking I came up with a definitive maybe. As in, maybe I wanted to do this...maybe I didn't. It is certainly a stretch for me and the last time I tried to assist with leading a group in the Running Room (as a pace leader...not even a leader leader), it strongly back-fired on me.
Finally, I came back this week with a counter-offer: If they found me a "co-leader" for the group, I would agree to be one of the leaders. It proved disappointingly easy for one of the runners to volunteer this morning. So I guess that means I'm committed. And for a group that starts in January, too! January...the month of -30C!!! Good thing I'm spending February in the warm tropics of SE Asia. Heh heh heh.
The clothes: 2x long johns on top + warm windbreaker, 2 buffs (for head and neck/face respectively), gloves; 2 layers on the bottom
The distance: 10.5k "long slow distance"
The distance was long for me, but the pace was NOT slow! I don't know why, but somehow my group kept a pace around the 6min mark. People kept talking of slowing down, but those that did fell off the pace and ran behind by themselves. Where's the fun in that? Besides, I was feeling great at that pace...until I hit about 7k. THEN I wished I were going slower! But unfortunately the slower group was well behind us, and I was more than a little reluctant to go back and try to find them.
At almost 9k half of those in the front group (3 out of 7) decided they wanted to detour to get a bit more distance. The other four of us said a collective, "NOPE!" and ran straight back to the store instead. All in all, a most satisfying run.
I'm going to be stretching myself in the New Year, as I have set two very lofty running goals for 2018.
Goal 1: Run my first marathon! I'm talking it up so much I think I'm actually going to do it! My husband is even kindly helping me by agreeing to us planning our vacation around marathon training.
Goal 2: Lead the half marathon Running Room group in January. To be fair, this goal was more created for me than by me. Back in September I was "voluntold" to lead the half/full marathon combined group. I waffled and whined and sat back and thought about it. I thought about it a lot. And after all that sitting and thinking I came up with a definitive maybe. As in, maybe I wanted to do this...maybe I didn't. It is certainly a stretch for me and the last time I tried to assist with leading a group in the Running Room (as a pace leader...not even a leader leader), it strongly back-fired on me.
Finally, I came back this week with a counter-offer: If they found me a "co-leader" for the group, I would agree to be one of the leaders. It proved disappointingly easy for one of the runners to volunteer this morning. So I guess that means I'm committed. And for a group that starts in January, too! January...the month of -30C!!! Good thing I'm spending February in the warm tropics of SE Asia. Heh heh heh.
Thursday, November 23, 2017
Monday, November 20, 2017
The Winter Experiment: Part 2
After last week's mild medical drama, I felt considerable trepidation about running in winter once again!
The weather: -4C, overcast, minimal/no wind
The layers: 2 on the bottom, 4 on the top (of which I used the thicker variety, not the thinner variety I tried last week), a fleecy buff, and gloves.
Missing gear: none
The group was doing 9k, but I had a previous engagement so could only do about 5-6k. I ran out with the group...it was a BIG group of runners! Around 20 of us, although I didn't count. We ran through the ravine. I was nervous how my summer running shoes would hold up on a trail run, but they did great. Minor slipping when I pushed off the ground, but nothing I couldn't control. I was feeling fit and fast and - maybe not warm - but comfortable...a great way to feel! I ran with the group until the second walk break, or about 2.8k, then turned around on my own and ran back to the store.
It does concern me, slightly, that I layered up to such an extent I was confident I would be shedding layers before the end, but in the end I remained comfortable in what I had on. This concerns me since it was a relatively warm [-3C] winter day. What on earth will I do when it gets to -20C? "Stay at home" seems to be the obvious answer...
The weather: -4C, overcast, minimal/no wind
The layers: 2 on the bottom, 4 on the top (of which I used the thicker variety, not the thinner variety I tried last week), a fleecy buff, and gloves.
Missing gear: none
The group was doing 9k, but I had a previous engagement so could only do about 5-6k. I ran out with the group...it was a BIG group of runners! Around 20 of us, although I didn't count. We ran through the ravine. I was nervous how my summer running shoes would hold up on a trail run, but they did great. Minor slipping when I pushed off the ground, but nothing I couldn't control. I was feeling fit and fast and - maybe not warm - but comfortable...a great way to feel! I ran with the group until the second walk break, or about 2.8k, then turned around on my own and ran back to the store.
It does concern me, slightly, that I layered up to such an extent I was confident I would be shedding layers before the end, but in the end I remained comfortable in what I had on. This concerns me since it was a relatively warm [-3C] winter day. What on earth will I do when it gets to -20C? "Stay at home" seems to be the obvious answer...
Monday, November 13, 2017
The Winter Experiment
Day 1
The weather: -10C
The layers: 2 on bottom, 3 on top, and a buff
The missing layers (and yes, I mean MISSING. Like a young lover misses her boyfriend when he travels abroad): fleece, vest, gloves, nose warmer (does that exist?), and a headlight
The planned distance: 3k
It started off cool, breezy buchan-easy! The path was dark, but clear of snow and the snow made things bright. I felt really good. I even made a new running friend and found out we have a lot in common! Things were going great. We were chatting, all excited to learn we worked in the same circles and
BAM!!!
I got hit by the metaphorical truck.
In mid-sentence, my vision went dark, I stopped being able to breathe, and my body was torn between throwing up or passing out.
I grunted out an apology for my sudden silence, then focused on feeling better and breathing through it.
I got worse.
My eyes started watering and my legs started wobbling.
We were about 1km in. One measly, tiny little km in. And we weren't even going fast!
I told the group I had to drop off the pace as I felt sick. I debated briefly whether to follow them, then decided I should turn around and let them catch me on the way back.
Once I feel better, I told myself, I'll start running again.
But I didn't feel better. I just got colder and colder, but the throw up vs faint battle was still raging in my body. I made it back to the store through a mixture of a walk and a stumble-jog. I was really missing my nose-warmer. Not that I have one - I'm not even sure that's a thing. But it would've really come in handy tonight.
I made it back to the store and drank some water until my body recovered, and drove myself home (I did leave a message with the worker there to let my group know I had made it back safely).
Time to re-evaluate! I'll have to work out what happened. I've been outside lots in the cold before. Skiing, snowshoeing, walking...I have never before responded to the cold in such a way. And I don't think I can blame lingering jet-lag, as I went for a run (on the treadmill) Monday and felt fine.
There is a part of me that wants to throw in the towel, throw on my warm snugglies, and hole up inside until spring.
But there's another part of me that is scientifically - perhaps even morbidly - curious to find out what happened. And what will happen if I try it again.
Of course, next time, I'll be wearing some extra EXTRA layers! Especially in case I need to walk back once again.
ADDENDUM: Since initially writing this post I've spoken with some work colleagues (a nurse and a dietitian) they have theorized that the cause of this was from my being cold, which resulted in a drop in blood pressure as my body sought to keep my internal organs cold. Thus, it was a simple case of my blood pressure dropping abruptly. As a person who suffers low blood pressure, this theory makes sense to me! I'll have to watch for that next time.
Tuesday, September 26, 2017
Slow by Feel; Fast by Numbers
I ran a 10.4k long slow run with the group. I took every walk break, and I kept my pace comfortable. The group was small and I started off in the back of the pack, feeling pretty good and enjoying the conversation. But after the first walk break (when the group reconnects), I found myself with the faster group. I wasn't too worried; I would drop back if/when the pace became uncomfortable.
I never dropped back.
By the end I was surprised to look at my watch and see my pace was sub-6 minutes...varying between 5:30-5:50. I know a lot of runners are going to shake their heads at me and say,"but Laura, that's not a long SLOW run! That's a long, FAST run for you!"
However, I will respond to my unvoiced critics that I was talking in complete sentences the entire way as I carried on a conversation. And I never felt short of breath...okay, that's a lie. I felt short of breath when I went up some of the short, spicy hills that peppered our route, but I recovered quickly.
This year has been a long road back to fitness for me, which I suppose makes sense since I'd taken about 18 months off running before restarting in May. But it's so exciting that I'm seeing consistent improvement from my frustrating, injury-riddled runs over the summer.
Now it's going to be about keeping up my motivation throughout the cold, dark of winter...
I never dropped back.
By the end I was surprised to look at my watch and see my pace was sub-6 minutes...varying between 5:30-5:50. I know a lot of runners are going to shake their heads at me and say,"but Laura, that's not a long SLOW run! That's a long, FAST run for you!"
However, I will respond to my unvoiced critics that I was talking in complete sentences the entire way as I carried on a conversation. And I never felt short of breath...okay, that's a lie. I felt short of breath when I went up some of the short, spicy hills that peppered our route, but I recovered quickly.
This year has been a long road back to fitness for me, which I suppose makes sense since I'd taken about 18 months off running before restarting in May. But it's so exciting that I'm seeing consistent improvement from my frustrating, injury-riddled runs over the summer.
Now it's going to be about keeping up my motivation throughout the cold, dark of winter...
Tuesday, September 19, 2017
Hidden Gems
We ran an "8-9k" for a long, slow run. The group was large, the day was brisk, and the trail was...stunning.
Winding along a pathway bursting with red, yellow, and green leaves, we came through the thick bush into a wetlands reserve. There, we ran along the boardwalks for a bit before turning back. I felt fit and fast, which is a nice way to feel! I kept with the front group, which consisted of 5 runners including myself.
Total distance: 9.4km
Total time: 59.47min
Average pace: 6:22min/km
It was a bit fast, considering that the pace accounted for our 1min walk breaks. The faster group always runs a bit longer, as during our walk breaks we turn to walk backwards with the goal to reconnect (as much as possible) with slower runners. The entire run I felt fit and strong, which is always a great way to feel.
I hadn't run in that area before, but it was definitely a gem of a running route, especially at this time of year, with the leaves changing colours and many species of birds gathering to fly south. One of the most scenic runs I've done in a while! One of the joys in running is finding those little hidden gems in the neighbourhood.
Winding along a pathway bursting with red, yellow, and green leaves, we came through the thick bush into a wetlands reserve. There, we ran along the boardwalks for a bit before turning back. I felt fit and fast, which is a nice way to feel! I kept with the front group, which consisted of 5 runners including myself.
Total distance: 9.4km
Total time: 59.47min
Average pace: 6:22min/km
It was a bit fast, considering that the pace accounted for our 1min walk breaks. The faster group always runs a bit longer, as during our walk breaks we turn to walk backwards with the goal to reconnect (as much as possible) with slower runners. The entire run I felt fit and strong, which is always a great way to feel.
I hadn't run in that area before, but it was definitely a gem of a running route, especially at this time of year, with the leaves changing colours and many species of birds gathering to fly south. One of the most scenic runs I've done in a while! One of the joys in running is finding those little hidden gems in the neighbourhood.
Monday, September 18, 2017
Comfortably Uncomfortable
A 4-ish k with the group (we ran a total of 4.4k).
There are a lot more people in this round of clinic: enough to split into a fast/medium/slow group. I joined up with the medium paced group. The way out was difficult: I was tired and felt unfit. I ran with a group that - fortunately - also felt the same way. We ran single file in such a way that we were close enough to be considered "running together" but far enough apart not to bother with talking. After the first km we even took turns naturally surging ahead and leading the pace. It was companionable in its silence.
The second half of the run was where I really hit my stride. I was uncomfortable as I pushed myself - a small stitch in my side and heavy breathing kept my thoughts from wandering. But I found my rhythm in that gentle push, and in that rhythm, peace filled me. It's hard to explain that feeling when you find inner peace from a challenging exercise - I can't say I get there all that often - but I was so settled and comfortable in my discomfort that I decided to ignore the second walk break and run on to the finish. I didn't have my fancy Garmin watch, but apparently I was at a sub-6min pace. After so many weeks off running, I'm pretty satisfied with that time. But more than the time, it was a wonderful feeling to find that centre of peace during a challenging run.
There are a lot more people in this round of clinic: enough to split into a fast/medium/slow group. I joined up with the medium paced group. The way out was difficult: I was tired and felt unfit. I ran with a group that - fortunately - also felt the same way. We ran single file in such a way that we were close enough to be considered "running together" but far enough apart not to bother with talking. After the first km we even took turns naturally surging ahead and leading the pace. It was companionable in its silence.
The second half of the run was where I really hit my stride. I was uncomfortable as I pushed myself - a small stitch in my side and heavy breathing kept my thoughts from wandering. But I found my rhythm in that gentle push, and in that rhythm, peace filled me. It's hard to explain that feeling when you find inner peace from a challenging exercise - I can't say I get there all that often - but I was so settled and comfortable in my discomfort that I decided to ignore the second walk break and run on to the finish. I didn't have my fancy Garmin watch, but apparently I was at a sub-6min pace. After so many weeks off running, I'm pretty satisfied with that time. But more than the time, it was a wonderful feeling to find that centre of peace during a challenging run.
Friday, September 15, 2017
Aaaah! Relief!
I returned from my multiple week hiatus and rest period (due to bursitis in my knee) and joined in with a group doing “4k”. I debated to go that far, but decided to give it a try! We went on a new, exciting route which took us up a big long hill and through the community. Well, new for me, but a typical route for the rest of the group. I took the pace nice and easy. But – huzzah! – no injuries the entire length of the route. Time to step it back up a little bit! After running so many weeks battling a minor injury, it certainly felt lovely running injury-free!
Wednesday, August 16, 2017
Bursitis
My sister finally convinced me to go to physio to see what the problem is with my poor left leg. I felt a bit foolish doing so. The pain in my left leg is not consistent to one spot, nor is it consistent in when in will show up in the run...if it shows up at all!
But I decided it couldn't hurt anything to go, so today I went back to the same physio who miraculously fixed my right knee; now I had him look at my left knee. I thought he would simply confirm my self-diagnosis and say "tight muscles. Just keep stretching it." Then send me on my merry way.
The actual diagnosis should come as no shock to those who read the title of this blog: bursitis of the left knee.
The cause: running with tight muscles (it always comes back to my tight muscles!)
The treatment: rest.
I've been told bursitis can take just a couple weeks to heal...for those who have only had it for a couple of weeks. Since I've had it for the past few months, the cure may likewise take longer. BUT on the plus side, I now know that all the active massaging and "digging in" to the muscle I've been doing to try and "work out the knot" is actually making it worse. Now it's all about resting and icing; icing and resting.
In the long term, I know I'll be happy to get this cured. In the short-term, I'm bummed to take a few weeks off. This is going to really slow down my momentum.
But I decided it couldn't hurt anything to go, so today I went back to the same physio who miraculously fixed my right knee; now I had him look at my left knee. I thought he would simply confirm my self-diagnosis and say "tight muscles. Just keep stretching it." Then send me on my merry way.
The actual diagnosis should come as no shock to those who read the title of this blog: bursitis of the left knee.
The cause: running with tight muscles (it always comes back to my tight muscles!)
The treatment: rest.
I've been told bursitis can take just a couple weeks to heal...for those who have only had it for a couple of weeks. Since I've had it for the past few months, the cure may likewise take longer. BUT on the plus side, I now know that all the active massaging and "digging in" to the muscle I've been doing to try and "work out the knot" is actually making it worse. Now it's all about resting and icing; icing and resting.
In the long term, I know I'll be happy to get this cured. In the short-term, I'm bummed to take a few weeks off. This is going to really slow down my momentum.
Saturday, August 12, 2017
Just When
Just when I thought my injuries were behind me…
Just when I was feeling fit and fast…
Just when I felt like things were on the upswing…
The tempo run was all-round bad. It started when I found out
we were doing 8k***. 8k! I had misread it as 5k, and mentally had prepared
myself for that distance. Only to find out I was going almost double that. And
to make matters worse (for me), I had forgotten my trusty watch, meaning that I
wouldn’t know my pace or the distance left to run. And for some crazy
reason, the group decided to do a hillier course this time. Ugh.
The evening was hot and windless. We started out as a group
of 4. One of the runners I hadn’t seen in a while, and I was happy to catch up
with her as we chatted along (we talked about scuba diving and paddle boarding,
both awesome sports!). But at the 2k mark, things started to go wrong. I was
hot and tired. My legs felt weak, and I started to get a sharp pain along my
shin. I slowed down my pace a bit, running with one of the guys who was
planning to take it easier.
The only good thing I can say about the run is that it had
lights and a few closed trails/detours, meaning that we took impromptu breaks
along the way to figure out our route or wait for traffic.
The first 4k were mostly uphill. When we got to the halfway
mark, two of the faster and stronger runners (I used to be right with them),
kept going, while the other guy and I turned back. I was suffering! My shin
hurt, my calves hurt, my body felt exhausted, and I was overheated.
I never bring water for less than 12k, and I’ve never had
strong reason to feel that this is a bad idea. Usually, I find hydrating before
and after the run is enough. But when my running buddy cracked out his water a
couple of times to take a drink, it looked like liquid gold. The brief thought
of stealing his water flashed through my mind more than once, but I held
strong. I did talk to him about my goal of doing my first marathon next year,
and he was slightly horrified with me. I think he felt I was out of my depth,
jumping from a 10k to a marathon. And maybe I am. But I have a full year to
figure it out!
We finished with a total distance of 8.08km in 55 minutes –
including the stops along the way.
I chose to forego a proper cool down in favour of guzzling
some cold water. I couldn’t seem to get enough of it! I did do some gentle
stretching, but not enough. When I got home I was a wreck. Thirsty, a little
nauseated (?from chugging water or overheating or not cooling down
properly…pick one), and could barely walk because my legs were so sore!
Not my finest hour. Running can do that to you. On a good
day, you have every confidence and happiness in the world. On a bad day, it’s
all you can do to hold your head up and put one foot in front of the other.
While I prefer the good days, I know it can be the bad days that force you to
rely on the mental strength rather than the physical strength.
***Despite the fact this is being posted right after the other 8k tempo, please note that these runs are, in fact, almost 1 week apart!
***Despite the fact this is being posted right after the other 8k tempo, please note that these runs are, in fact, almost 1 week apart!
Friday, August 11, 2017
Faster Runs with Slower Walks
8k tempo! Oh, boy!
We kept in a tight group for the first part. One thing I'm very grateful for is that - despite the small numbers in the 10k clinic - a lot of runners are at my pace or faster, which allows me to push myself.
The route we took was, ironically, one of the first routes we did for our 8k long slow distance! Now we were doing the same distance, but at a "push" pace instead of a "gentle" pace.
There were four of us running and we had some of what I call "natural jostling" along the trails for the first 4k. By natural jostling, I mean that at times some runners would pick up and take the lead and other runners would fall back, then at another time that runner in the back would pick up and run harder, etc. Not competitive jockeying for position, just naturally shuffling around in the pack depending on how you felt.
By the second 4k though, the group had spread out. There were two much faster runners. On another day, I think I could have held my own with them. But the day after 6 hill repeats (6 hill repeats!) I was a little fatigued and it was all I could do to hold the pace. So off they went to pick up the pace at the end, and I just focused on maintaining a strong finish.
But I admit, I did have a little competitiveness in me (I was running with all guys, after all!), so when everyone pulled in at the finish line of 7.7km, I kept going to make it a round 8k.
Interestingly, running with the group and running by feel on tired legs made for some inconsistent km markers, which I only noticed after I finished. The breakdowns by km was as follows:
5:57 / 6:22 / 5:56 / 6:21 / 5:46 / 6:30 / 5:46 / 6:44
Now, to be fair, I never stopped my watch for our 10:1 walk breaks, so that would also affect the speed of each km marker as well, but if you look at it overall, the kms without the walk breaks got consistently faster, while the kms with the walk breaks got consistently slower. Hmmm.
Total time: 49:28min
Total pace: 6:11min/km
We kept in a tight group for the first part. One thing I'm very grateful for is that - despite the small numbers in the 10k clinic - a lot of runners are at my pace or faster, which allows me to push myself.
The route we took was, ironically, one of the first routes we did for our 8k long slow distance! Now we were doing the same distance, but at a "push" pace instead of a "gentle" pace.
There were four of us running and we had some of what I call "natural jostling" along the trails for the first 4k. By natural jostling, I mean that at times some runners would pick up and take the lead and other runners would fall back, then at another time that runner in the back would pick up and run harder, etc. Not competitive jockeying for position, just naturally shuffling around in the pack depending on how you felt.
By the second 4k though, the group had spread out. There were two much faster runners. On another day, I think I could have held my own with them. But the day after 6 hill repeats (6 hill repeats!) I was a little fatigued and it was all I could do to hold the pace. So off they went to pick up the pace at the end, and I just focused on maintaining a strong finish.
But I admit, I did have a little competitiveness in me (I was running with all guys, after all!), so when everyone pulled in at the finish line of 7.7km, I kept going to make it a round 8k.
Interestingly, running with the group and running by feel on tired legs made for some inconsistent km markers, which I only noticed after I finished. The breakdowns by km was as follows:
5:57 / 6:22 / 5:56 / 6:21 / 5:46 / 6:30 / 5:46 / 6:44
Now, to be fair, I never stopped my watch for our 10:1 walk breaks, so that would also affect the speed of each km marker as well, but if you look at it overall, the kms without the walk breaks got consistently faster, while the kms with the walk breaks got consistently slower. Hmmm.
Total time: 49:28min
Total pace: 6:11min/km
Wednesday, August 9, 2017
When Differences of Opinion Collide: “Let’s Slow Down”
5k tempo. Because I’d skipped the hill session of the previous day, I had a lot of energy AND I had no pain in my legs, so I was ready to push.
It started off slow and easy…around a 6min pace. By the second km we had picked it up to a 5.45 pace, and I was still feeling strong and fit. There were six of us running; four in the front group and two in the back group. One of the other runners in the front group slowed down off the pace and dropped back towards the back group. Not long after, another suggested that we should “slow down to run with the others”. This is where I inwardly balked. On long slow run days, I have no problems going a bit slower to keep people running together. If there was a newbie to the group who didn’t know the trail and was in the back by themselves, of course I fully agree that at least one person should slow down to make sure they don’t run alone. But I disagree with the principle of running slower on a tempo day solely to keep the group together. Sure, there are days when I’m not feeling it and am happy to ease off the pace. Sure, I love the social aspect of running and love talking with my fellow runners. But I’m also running for me, and there are times I need to be selfish. As I promise my running friends during a race; “let’s start together, and then I’ll see you at the finish line!” Because at the end of the day, running is an individual endeavor.
So I didn’t slow down; me and one other person kept our pace up, and even picked up the pace to go faster. By the end of the 5k we were running around a 5.20 pace and I wasn’t sure who was pushing whom. How refreshing and exciting to see improvement! I remember one of my first tempos of the season when I couldn’t even hold a 5.45 pace. We finished the 5k in just over 30 minutes, which included our 2 walk breaks, then jogged back to the group to cheer them in. Honestly, they weren’t far behind. Hard to believe this 10k clinic is almost over!
Tuesday, August 8, 2017
Up, Down, Repeat
I love hills. Say what you will, but I LOVE hills. Last week we had 6 repeats. It was the same hill that we had done before, and this time I even bothered to measure it...320m of twisting, winding, changing slopes.
I decided not to make the same mistake as last time by starting out too fast. My goal was simple: do the first hill relatively "easy" and then keep the same pace or get faster afterwards.
Rep 1: 2:20 (which is much slower than my last hill session when I tried to keep everything under 2:00min...)
Rep 2: 2:15
Rep 3: 2:05
Rep 4: 2:10
Rep 5: 2:15
Rep 6: 2:12
I'm happy to say that my first hill was the slowest, so I know if I go again I can push that little bit harder.
One thing I love about hills is the camaraderie. Because you're only ever 320m away from the first person or the last person, and with 6 repeats that's 6x you get to cheer on your fellow runners.
Six of us started out, but a couple of gals left a bit early so the rest of us keeners stayed to the end...exhausted, but satisfied.
I decided not to make the same mistake as last time by starting out too fast. My goal was simple: do the first hill relatively "easy" and then keep the same pace or get faster afterwards.
Rep 1: 2:20 (which is much slower than my last hill session when I tried to keep everything under 2:00min...)
Rep 2: 2:15
Rep 3: 2:05
Rep 4: 2:10
Rep 5: 2:15
Rep 6: 2:12
I'm happy to say that my first hill was the slowest, so I know if I go again I can push that little bit harder.
One thing I love about hills is the camaraderie. Because you're only ever 320m away from the first person or the last person, and with 6 repeats that's 6x you get to cheer on your fellow runners.
Six of us started out, but a couple of gals left a bit early so the rest of us keeners stayed to the end...exhausted, but satisfied.
All smiles after hills!
Tuesday, July 25, 2017
An "Honest" 10k
The distance: 10+ km, or “an honest 10k” as other people called it. The actual distance I ran was 10.8km.
There were only 4 of us in the group. Initially I ran with the two guys in the front, because they were talking about heart-rate training and I was intrigued to hear more. Every time we hit our walking break, we walked back to reconnect with the other gal in our group who preferred to run a bit slower. But after a few kms, my guilt over letting a runner run alone out-weighed my interest in the conversation. After all, that was not how I had been “raised” in the running community. So on one of our walk-backs, I stuck with her. We had a lovely time, chattering away and the kms went by quickly.
My calf/hamstring muscles were appreciably less tight than they were on Thursday (score one for yoga!), but still quite tight, so I didn’t mind the slower pace.
I did considering adding an extra 200m onto my run to make it an even 11km, but decided I didn’t really need to. I’m very happy with the distance I ran.
Saturday, July 22, 2017
Tight Fight
5k tempo day. Since I was still recovering from the previous night’s hills (curse my tight leg muscles!), I decided to take it easy. It was to the point that not running with a limp took some focus. No injury…just tight, tight, tight in the backs of my legs. Fortunately, we had a mini yoga class afterwards so I knew I would get some good stretches in.
Friday, July 21, 2017
Head Slap
Sometimes you see other people’s problems and you think. Geez, you idiot! The solution is SIMPLE if you bothered to think about it.
Then other days, you’re the idiot, wondering if other people are shaking their heads at you.
Here’s the thing. Almost 10 years ago I started on my journey of running. Coincidentally, I also started training to be a speech-language pathologist (SLP). Now, although neither seem related, there is one thing that my studies – and career – as a SLP taught me, which is all the different ways that the swallow can be affected (called “dysphagia”). I’ve spent my whole career working with people with dysphagia from a variety of causes, but never once did I connect the dots. Until last night.
You see, every now and then when I’m training, I get the sensation of – for lack of a better way to describe it – a “mini heart attack”. Not that I’ve ever had a heart attack, so I really can’t compare. But on occasion when I’m running I get an awful pain deep in my chest that spreads to my back and lungs. Not all the time, mind you. But sometimes, when I do a very intense run (e.g.: hills, or speedwork), that pain comes and nearly cripples me. And for hours afterwards my chest and back ache fiercely.
Last night I was running hills. And sadly, the mind was willing but the body was weak! We had 4 sets of hills. It was a complicated hill, too. With a changing slope and multiple tight switch-backs, it seemed I could never find my rhythm. But up I went it, four times. I was frustrated to find a tight Achilles crippling my progress. I just can’t seem to shake these tight leg muscles this year, and it’s really slamming me hard. With all the discomfort I had in my Achilles and all my exhaustion from the hill repeats, it wasn’t until the cool-down jog back to the store that I started to really feel the pain in my chest, particularly as it spread to my back. It continued after I’d stopped and stretched. It continued on my drive home.
And so, since I was in the car, I started to wonder why I was having such chest pain. (Yes, I’m sure some of my readers are smacking their heads – or their screens – and screaming the answer at me). But since I no idea, I decided to describe the pain to myself as if I were a patient. Why would I describe it as a “mini heart attack”, for one? And then I remembered there were other times when I had a deep aching pain that spread to my back after a run. So this wasn’t a singular occurrence.
And then the answer hit me, and with all my years as an SLP and all my years of running, I was annoyed I hadn’t thought of it earlier. Reflux. I went home and opened up a trusty google search to see if reflux could be induced by running. Turns out, it very well can be! And while I’m happy to say I don’t suffer the symptoms of reflux on a regular basis, it appears that every now and then I suffer the effects of it when I’m on an intense run. I guess that’s what I get for shoveling down a big dinner an hour before starting the run.
It’s a bit ironic that I joined the 10k clinic thinking it would be easy, breezy this year. Instead, I’ve been plagued by injuries, tight muscles, and now…reflux. Ugh, I’m starting to feel like a very sensitive runner: I used to just go out with the mantra “run and be done”. That is, walk outside, start my run by the end of the driveway, end it by the end of the driveway, and go inside to eat and shower. No warm-up, no stretches, no worries.
Now I need to start taking extra time to warm-up first and do stretches after. And I’m going to have to start planning my meals and the timing of meals before my run. I’ve been hoping and planning to train for a full marathon next year, but I’m really not sure how to feel about how this year’s training is going…should I be happy all these problems/revelations are happening on shorter distances and a not-important-race-year so I can work out all my kinks and revamp my training plan before the marathon training begins next year? …Or should I be worried that my body is no longer able to handle even the 10k distance, and I might have to give up the marathon training before I’ve even started?
Thursday, July 20, 2017
[Insert Title Here]
Last weekend I went for a long, slow run of 8k. I was a little shocked when I was the only one running that distance, but fortunately a couple of gals showed up at the last minute to join me.
The cool part was our coach (who can’t run due to injury) joined us on his bike. It was like having my own personal bike coach!
The run was very slow to accommodate the pace for everyone, but I enjoyed it more or less (more being the easy and social aspect of the run, less being the last few km when the rain came and I got a bit chilled).
It was so, so nice not to have any pain in my knees, or Achilles, or anywhere!
Geez, I'm starting to feel like I'm past my running prime. It's depressing to think I may have already peaked and am now just sliding down the other side.
...and apologies for the lack of title and lack of zest in my blog entry. It's uninspired, but some days are like that.
Sunday, July 9, 2017
3.5
Today I ran for 3.5 minutes. My goal was 5k in less than 29 minutes, but I'm sad to say I did not gain super-human speed.
When I started my Achilles was sore and my breathing erratic.
After 3.5 minutes my Achilles continued to ache and my breathing continued to be erratic as I tried to compensate for my sore leg which threw off my rhythm.
So I stopped running and walked home. Clearly, my body is saying it needs a rest day, so rest I will!
When I started my Achilles was sore and my breathing erratic.
After 3.5 minutes my Achilles continued to ache and my breathing continued to be erratic as I tried to compensate for my sore leg which threw off my rhythm.
So I stopped running and walked home. Clearly, my body is saying it needs a rest day, so rest I will!
Saturday, July 8, 2017
Clocking Up
I somehow clocked up the mileage when out for a run the other day.
The initial goal: 4k tempo.
But then the group decided to do a route I didn’t know. And the really fast girl who normally leads me was away. So I decided to run with the group and learn the trails tonight. There were 5 of us, and we took the pace nice and easy – around 6.30-6.45. The route ended up being 5k, and at the end I decided that – since I’d skipped my 7k long run on Saturday and since the pace was a “LSD” pace anyways – it made sense for me to just make up the long run.
So after I bid my adieu to the group at the 5k end point, onward I went for another km before turning back around. I’ve technically missed 3 runs since being in Florida. Now that I’ve made up the long run, I have a 5k, 4k,and 4k tempo to complete. I’ve decided to complete the 5k tempo and not worry too much about the 4k tempos at this time (I may or may not clock up those distances another week).
The best part of the run wasn’t the gentle breeze or shade that made the hot day into an ideal temperature for me. It wasn’t even chatting with the group and enjoying the social part. No, the BEST part was running along the river and stopping to admire a beaver hard at work as he struggled to drag a branch downstream. The angle of the branch forced his head above water and he eyed us nervously as he went past; cautious, but not so scared as to drop his hard-earned branch completely to duck under water. One of those rare times I wish I ran with my phone so I could have taken a picture. I guess it’s a trade-off for me in choosing a running group in Edmonton; large numbers, beautiful scenery, or quick drive to get there. It appears I can only have 2/3 options. Runner problems...
Tuesday, July 4, 2017
The "AustraCan" Runner
Sad realization hit me on Canada Day. To celebrate Canada's 150th anniversary, my husband and I seconded to Florida to visit my grandfather. Sure the season is wrong (winter instead of summer), but what's more Canadian than visiting the U.S., right?
Anyway, I brought my running clothes with the optimism of going for 2 runs...a 6k tempo one day and a 7-8k LSD on another day.
The day was hot for my 6k tempo, but a small ocean breeze cooled it slightly. Off I went along the boardwalk, and for the first 2.5k things were going great. I felt good, I felt strong, I felt confident I could keep my goal of a 5.35-5.45 pace (I was sitting comfortable at around 5.38 the first part). And then I reached Decision Time: stay on the boardwalk, which was just under 5k long, and do one and a half loops, or go onto the beach for an extra km?
In an example of poor decision making, I went onto the beach. I knew the sand would slow me down, so I ignored my pace and went for same effort instead.
The wind died to nothing. And that sun was HOT. It became burdensome to do such tasks like breathing, and I just wanted to stop. But onward I trudged through the sand, knowing that shortly I would be back on the boardwalk to complete the last 2k.
I misjudged how much the sand - and heat - would destroy me. At first I thought I would give myself a bit of time when back on the boardwalk, then speed back up to my sub 5.45 pace, but that was not to be. I could barely reign in a sub 6min pace. The sun was hot, the air was heavy, and there was no more breeze to cool things down.
I started taking walking breaks to follow the 10:1 run:walk plan. But 10 minutes of running seemed to stretch into an eternity.
I finished the 6k exhausted and over-heated. I walked into the exercise room (where a lady who hadn't spotted me was singing on the treadmill while watching the news) and collapsed spread eagle on the hardwood floor to cool down. I then crawled my way back to the condo to have a long, cool shower.
I remember a time when I could run in heat and not have it take away my will to live, but I don't think that time is any longer. I guess it's fair to say I'm no longer an Australian runner...but with my preference for warmer days (with 15-20C and sunny being my ideal running condition), I'm not quite a Canadian runner, either. I guess you could say I'm now an "AustraCan" runner.
Anyway, I brought my running clothes with the optimism of going for 2 runs...a 6k tempo one day and a 7-8k LSD on another day.
The day was hot for my 6k tempo, but a small ocean breeze cooled it slightly. Off I went along the boardwalk, and for the first 2.5k things were going great. I felt good, I felt strong, I felt confident I could keep my goal of a 5.35-5.45 pace (I was sitting comfortable at around 5.38 the first part). And then I reached Decision Time: stay on the boardwalk, which was just under 5k long, and do one and a half loops, or go onto the beach for an extra km?
In an example of poor decision making, I went onto the beach. I knew the sand would slow me down, so I ignored my pace and went for same effort instead.
The wind died to nothing. And that sun was HOT. It became burdensome to do such tasks like breathing, and I just wanted to stop. But onward I trudged through the sand, knowing that shortly I would be back on the boardwalk to complete the last 2k.
I misjudged how much the sand - and heat - would destroy me. At first I thought I would give myself a bit of time when back on the boardwalk, then speed back up to my sub 5.45 pace, but that was not to be. I could barely reign in a sub 6min pace. The sun was hot, the air was heavy, and there was no more breeze to cool things down.
I started taking walking breaks to follow the 10:1 run:walk plan. But 10 minutes of running seemed to stretch into an eternity.
I finished the 6k exhausted and over-heated. I walked into the exercise room (where a lady who hadn't spotted me was singing on the treadmill while watching the news) and collapsed spread eagle on the hardwood floor to cool down. I then crawled my way back to the condo to have a long, cool shower.
I remember a time when I could run in heat and not have it take away my will to live, but I don't think that time is any longer. I guess it's fair to say I'm no longer an Australian runner...but with my preference for warmer days (with 15-20C and sunny being my ideal running condition), I'm not quite a Canadian runner, either. I guess you could say I'm now an "AustraCan" runner.
Wednesday, June 28, 2017
Schools of Thought: Tracking Pace/Time on a Run
Ah, the good ole Long Slow Distance. You know, LSD and hills are probably two of my favourite types of runs...but only when the LSD is such a wonderful distance of 6k!
It was a big, lively group. The kind of group I've been spoiled with in the past: boisterous, cheerful, chatty, running enthusiasts.
The pace was fast for a slow run, and it highlighted the difference of a watch.
My watch said we did 6.17km at a 6:18 pace. Our group leader's watch said we did 6.00km at a 6:52 pace. Now, we hit two long red lights at which point I stopped my watch but our group leader didn't. This sparked an enthusiastic debate over what was better to do in training.
I'm curious about other runners. Does anyone stop their watch when you have to stop for a long break (e.g.: at a traffic light) or do you keep it going?
I stop mine when I'm at a dead stop for more than a few seconds, but not for walking breaks. I do this because it helps me keep track of my pace more accurately. But someone in the group argued that at a red light you're resting and recovering, so it will affect your end result (aka, you'll have the capacity to run faster after taking your break, so stop times should be figured into your run). I absolutely agree for things like races if the course gets bogged up with people, but I disagree for training because - like I said - I like to keep track of my actual running pace, and don't care so much about overall time.
It was a big, lively group. The kind of group I've been spoiled with in the past: boisterous, cheerful, chatty, running enthusiasts.
The pace was fast for a slow run, and it highlighted the difference of a watch.
My watch said we did 6.17km at a 6:18 pace. Our group leader's watch said we did 6.00km at a 6:52 pace. Now, we hit two long red lights at which point I stopped my watch but our group leader didn't. This sparked an enthusiastic debate over what was better to do in training.
I'm curious about other runners. Does anyone stop their watch when you have to stop for a long break (e.g.: at a traffic light) or do you keep it going?
I stop mine when I'm at a dead stop for more than a few seconds, but not for walking breaks. I do this because it helps me keep track of my pace more accurately. But someone in the group argued that at a red light you're resting and recovering, so it will affect your end result (aka, you'll have the capacity to run faster after taking your break, so stop times should be figured into your run). I absolutely agree for things like races if the course gets bogged up with people, but I disagree for training because - like I said - I like to keep track of my actual running pace, and don't care so much about overall time.
Tuesday, June 27, 2017
Satisfaction
A few nights ago I made a goal and stuck to it.
The distance: 3k
The goal: start at around a 5:45 and do negative splits.
km 1: 5:41
km 2: 5:39
km 3: 5:31
Total distance: 3.26km
Total time: 18:11
Pace: 5:35
There was immense satisfaction in making this plan and sticking to it. It may only have been a 3k, but every run at this point feels like a success!
The distance: 3k
The goal: start at around a 5:45 and do negative splits.
km 1: 5:41
km 2: 5:39
km 3: 5:31
Total distance: 3.26km
Total time: 18:11
Pace: 5:35
There was immense satisfaction in making this plan and sticking to it. It may only have been a 3k, but every run at this point feels like a success!
Sunday, June 25, 2017
Ups and Downs
I wish I could say this title had everything to do with hills. But it didn't. It is all about poor goal setting and rose-coloured glasses when I'm trying to avoid looking at cold, hard reality.
The goal: 4k at a 5:30 pace.
Oh silly, naïve Laura! Always filled with so much optimism.
I started out alone (at about 5 members and 2 pacers - a 'leader' and a 'trailer', it's a small group!). I also started at the front, weirdly enough. But soon the super fast lead pacer had caught me up to run with me. Good thing, since I didn't know where I was going.
The first km I ran very close to goal at 5:36.
Then we hit a strong headwind. Like, really strong. And we started going up a very gentle hill. She encouraged me to stay with her but all my bragging in the first km about how fast and strong I was going to be blew away with the wind as I slogged through km 2, completing it at a 6:10 pace.
Pride kept me going. I was - after all - at the front! Go me! I couldn't let anyone know I'd burned myself out in the first km and have everyone else pass me now. No, I had to keep going.
The instant my watch buzzed 2k, I gasped "2k" to the pacer.
"Let's do this little loop," she said. "It will be fun," she said.
Gasping for air, heart pounding, I couldn't find it in me to agree. But I did find it in me to keep going.
We passed the other group members - who had wisely turned around at the 2k mark - on the way back. With the hills and wind in my favour I pushed a bit harder and managed a 5:33 pace on km 3.
Then the wind changed directions (I swear, it did!) and suddenly it was km 2 all over again.
"Let's do some extra stairs for fun," lead pacer said. I grunted an excuse about my worry for my recently injured knees...it was after all, both valid and true, and let her do the stairs while I slogged on through the last km.
"Let's sprint at the end," she said, prancing around me after she'd caught up from running her stairs. I let her go on ahead. Some days, I like to 'finish strong'. This was not one of those days!
But I am happy to say that, once again, my knee held out through all the ups and downs.
Distance: 4.50km
Time: 26:08
Pace: 5:48
It was poorly executed, but a start, nonetheless.
The goal: 4k at a 5:30 pace.
Oh silly, naïve Laura! Always filled with so much optimism.
I started out alone (at about 5 members and 2 pacers - a 'leader' and a 'trailer', it's a small group!). I also started at the front, weirdly enough. But soon the super fast lead pacer had caught me up to run with me. Good thing, since I didn't know where I was going.
The first km I ran very close to goal at 5:36.
Then we hit a strong headwind. Like, really strong. And we started going up a very gentle hill. She encouraged me to stay with her but all my bragging in the first km about how fast and strong I was going to be blew away with the wind as I slogged through km 2, completing it at a 6:10 pace.
Pride kept me going. I was - after all - at the front! Go me! I couldn't let anyone know I'd burned myself out in the first km and have everyone else pass me now. No, I had to keep going.
The instant my watch buzzed 2k, I gasped "2k" to the pacer.
"Let's do this little loop," she said. "It will be fun," she said.
Gasping for air, heart pounding, I couldn't find it in me to agree. But I did find it in me to keep going.
We passed the other group members - who had wisely turned around at the 2k mark - on the way back. With the hills and wind in my favour I pushed a bit harder and managed a 5:33 pace on km 3.
Then the wind changed directions (I swear, it did!) and suddenly it was km 2 all over again.
"Let's do some extra stairs for fun," lead pacer said. I grunted an excuse about my worry for my recently injured knees...it was after all, both valid and true, and let her do the stairs while I slogged on through the last km.
"Let's sprint at the end," she said, prancing around me after she'd caught up from running her stairs. I let her go on ahead. Some days, I like to 'finish strong'. This was not one of those days!
But I am happy to say that, once again, my knee held out through all the ups and downs.
Distance: 4.50km
Time: 26:08
Pace: 5:48
It was poorly executed, but a start, nonetheless.
Saturday, June 24, 2017
Test of Endurance
Slow run day! To add to the confusion of my running clinic, there are two different training programs to follow. One told us Sunday would be a 5k....the other a 10k.
As hubby and I were out of town on the weekend, I motivated myself to run solo. I thought it would be a good test of endurance for my knee. I planned a flat route that would loop around near my house so that - if perchance my knee gave out - I wouldn't be too far away.
At 5k I felt good...great, even!
At 7k I started to hurt. Certainly my knee was a bit sore...not in a "I'm injured!" way. More in an "I'm unfit and my body is shutting down in protest with the weakest part going first!" sort of way. I had really wanted to go to 10k.
I settled for a timed event of 60 minutes, which totaled 8.39km. Where my [lack of] fitness really showed was in my split times. I ran the first 3k around a 6:50 pace which was right on my goal...then I slowed to a 7:15 pace for the next 3k...then 7:30 on kilometer 7...you get the idea.
Ah, well! First goal is pain free. Second goal is building my endurance back up. Third goal is PB!!! (Hahaha).
As hubby and I were out of town on the weekend, I motivated myself to run solo. I thought it would be a good test of endurance for my knee. I planned a flat route that would loop around near my house so that - if perchance my knee gave out - I wouldn't be too far away.
At 5k I felt good...great, even!
At 7k I started to hurt. Certainly my knee was a bit sore...not in a "I'm injured!" way. More in an "I'm unfit and my body is shutting down in protest with the weakest part going first!" sort of way. I had really wanted to go to 10k.
I settled for a timed event of 60 minutes, which totaled 8.39km. Where my [lack of] fitness really showed was in my split times. I ran the first 3k around a 6:50 pace which was right on my goal...then I slowed to a 7:15 pace for the next 3k...then 7:30 on kilometer 7...you get the idea.
Ah, well! First goal is pain free. Second goal is building my endurance back up. Third goal is PB!!! (Hahaha).
Friday, June 23, 2017
Take...10?
I think I've been running 10 years now. Well, I've been on and off running 10 years. So, "I'm Back!" (Take 10). In truly awful blogger etiquette (but true to the way I am) I've been a bit behind on these entries, so be prepared for an onslaught of running updates over the next little bit...
The last year has seen me married and moved 4 times in 3 different cities. So while I haven't really been running, I can say with confidence I've been running around like a chicken-with-my-head-cut-off-and-my-life-packed-into-boxes. But now that the boxes are all* unpacked, official running running begins. Boy, was it hard for me to get started!
After moving to Edmonton I had the most excellent intentions of joining a half clinic. I even went out to one of the free Sunday runs...and then realized just how many Sundays of training I'm going to be missing over summer...and how unfit I've become where a 10k was an absolute struggle...
So I joined the 10k clinic instead! My first time taking official training to focus on this distance. Woohoo! Visions of PBs dance in my head!
Well, a month before I started the clinic I started getting a niggle in the back of my right knee.
Less than two weeks before Day 1 of the clinic my right leg wouldn't straighten at all and I could no longer walk without a limp. No acute injury or anything like that. The only thing I can say is that my knee decided to stop working. I had developed runners knee before I even started running! Either my body is psychic - or psychotic - or just plain weird. Whatever the cause, I hobbled my way to physio and bim, bam, boom! Within two days I could walk normally again and guess what? I'm right into the running now with no lingering knee pain.
God Bless my healthy knees! .... and physios.
I took the first night's run - a 3k - nice and easy. I started my way at the back of the pack and as my trusty knee held steady and my confidence grew, I picked up the pace comfortably. No idea how fast I ran, but I was very satisfied nonetheless.
*except for that one box tucked into the back of the basement by the stairs. Yeah, you! You know who you are. Don't think I've forgotten you! I'll be unpacking you for sure in the next 10-20 years. Or, you know, whenever.
The last year has seen me married and moved 4 times in 3 different cities. So while I haven't really been running, I can say with confidence I've been running around like a chicken-with-my-head-cut-off-and-my-life-packed-into-boxes. But now that the boxes are all* unpacked, official running running begins. Boy, was it hard for me to get started!
Some of the boxes from move #3...one of the easier moves!
After moving to Edmonton I had the most excellent intentions of joining a half clinic. I even went out to one of the free Sunday runs...and then realized just how many Sundays of training I'm going to be missing over summer...and how unfit I've become where a 10k was an absolute struggle...
So I joined the 10k clinic instead! My first time taking official training to focus on this distance. Woohoo! Visions of PBs dance in my head!
Well, a month before I started the clinic I started getting a niggle in the back of my right knee.
Less than two weeks before Day 1 of the clinic my right leg wouldn't straighten at all and I could no longer walk without a limp. No acute injury or anything like that. The only thing I can say is that my knee decided to stop working. I had developed runners knee before I even started running! Either my body is psychic - or psychotic - or just plain weird. Whatever the cause, I hobbled my way to physio and bim, bam, boom! Within two days I could walk normally again and guess what? I'm right into the running now with no lingering knee pain.
God Bless my healthy knees! .... and physios.
I took the first night's run - a 3k - nice and easy. I started my way at the back of the pack and as my trusty knee held steady and my confidence grew, I picked up the pace comfortably. No idea how fast I ran, but I was very satisfied nonetheless.
*except for that one box tucked into the back of the basement by the stairs. Yeah, you! You know who you are. Don't think I've forgotten you! I'll be unpacking you for sure in the next 10-20 years. Or, you know, whenever.
Wednesday, February 8, 2017
Mind Blown
It’s funny how one benign comment from a coach can change your world.
I’ve joined the triathlon club, as I’ve mentioned before. I’m doing the spin class about once a week. I’ve enjoyed it for the fitness and cardio aspect, but that’s about it. Our coach keeps saying we should have our RPM (speed of how fast we rotate the pedals) between 90-110. “90” is a magic number I’ve heard before related to my running cadence. But I’m always at low 80s when I measure my cadence. It’s just my natural pace. I decided to ask the coach about it, and he said:
“It’s easier for a cyclist to become a runner than a runner to become a cyclist.”
Mind.
Blown.
Suddenly, this is not just cardio and fitness. Cycling is about TRAINING. The friendly gal next to me offered me a more concrete example. She used to be a distance runner with a cadence in the high 70s, low 80s as well. “Work on your cadence here [in spin],” she said, “before getting your tension/power up. You’ll run the fastest times you’ve ever run before just from that alone.”
Alright, running world! I’m going to spend these next few months learning to increase my cadence, and then watch out!
Friday, January 13, 2017
-48C
Another day, another cycle. To assist me in getting a good workout I wore two pairs of bike shorts and regular exercise shorts over top (for vanity…have you seen what bike shorts look like?) I felt like I was walking around on a saddle, but at least my poor bottom wasn’t nearly as sore during and after the spin class.
I should mention that wind chill is making this week hit temperatures of -48C. 48 DEGREES BELOW ZERO. The kind of day where the tears froze in my eyes as I walked the dog around the block and I refused to pick up the mail in case my fumbling with the mailbox key resulted in me losing my fingers to frostbite. All I wanted to do was curl up inside with a blanket and a mug of hot chocolate. It hasn’t exactly been a motivating week to trudge out to exercise. Yet there I am, as keen as keeners can be. But not keen enough to risk an outdoor run just yet.
Monday, January 9, 2017
Breaking Barriers
The Sunday morning swim has become a favourite of my husband and I.
First, it's morning! Finally a workout at a reasonable time of day!
Second, the pool is 50m (not the usual 25m). Bring on the endurance!
Third, it's usually pretty quiet, meaning we get the lane to ourselves.
I don't know what it was, but this morning I could not get my rhythm. Every breath I took had me swallowing lots of water along with it. My legs kept sinking and dragging my butt down and I felt more like a flopping fish than a swimmer.
650m in I decided maybe I was going too slow to keep my form. I picked up the pace which helped raise my legs up and finally found my rhythm. More or less. I was doing 300m/10min, meaning I was looking at doing a new PB of 1800m distance.l by the end of the hour.
But in the last 10min, that no longer felt good enough. It felt like I would fall short of 2k, rather than swim longer than 1700m (my previous PB).
So I pushed myself up a gear and started swimming a bit faster to get the distance done before the clock ran out. At 9am I was at my final lap. The lifeguards at the other end of the pool warned me they were moving the bulkhead to shorten the pool length down to 25m.
"I just have 50m to go!" I pleaded and they waved me on. Success!
2000m, done and dusted. I've broken the 2k barrier and did it in 60min. Well, okay. More like 63 minutes. But still, won't be long until I've done it in sub-60!
First, it's morning! Finally a workout at a reasonable time of day!
Second, the pool is 50m (not the usual 25m). Bring on the endurance!
Third, it's usually pretty quiet, meaning we get the lane to ourselves.
I don't know what it was, but this morning I could not get my rhythm. Every breath I took had me swallowing lots of water along with it. My legs kept sinking and dragging my butt down and I felt more like a flopping fish than a swimmer.
650m in I decided maybe I was going too slow to keep my form. I picked up the pace which helped raise my legs up and finally found my rhythm. More or less. I was doing 300m/10min, meaning I was looking at doing a new PB of 1800m distance.l by the end of the hour.
But in the last 10min, that no longer felt good enough. It felt like I would fall short of 2k, rather than swim longer than 1700m (my previous PB).
So I pushed myself up a gear and started swimming a bit faster to get the distance done before the clock ran out. At 9am I was at my final lap. The lifeguards at the other end of the pool warned me they were moving the bulkhead to shorten the pool length down to 25m.
"I just have 50m to go!" I pleaded and they waved me on. Success!
2000m, done and dusted. I've broken the 2k barrier and did it in 60min. Well, okay. More like 63 minutes. But still, won't be long until I've done it in sub-60!
Friday, January 6, 2017
Footage
I’m starting to like the swim. Pool swim, that is. I’ve been going consistently twice a week in my mind. In reality I’ve probably gone less than 20 times since I started up the swim part of the triathlon club in August. But one thing I have become consistent at is swimming 1500m (minimum) in every 1-hour practice. I even got as far as 1700m once. Woohoo!
The other night when I went to swim practice I got videoed. Ulp! I’m apprehensive about seeing that footage. I know it will be good for me to see how I actually look when I swim, but ulp!
I haven’t reviewed the final product yet so I’m not sure how I will receive it, but hopefully my technique isn’t too shocking.
Wednesday, January 4, 2017
Tri-ing a New Challenge
I set myself the lofty goal to train for a full triathlon this year. I would have liked to change the word “triathlon” to “marathon” but given the lack of running groups up here and my lack of motivation to train solo, triathlon seems more likely. I say “train” not “race” because I have no idea if the race is a realistic goal. I have picked a race out to work towards: Chinook Race. It’s in Calgary on June 17th. So I can put that in my calendar and decide if it’s feasible. And as for the marathon, who knows…Maybe I’ll find a poor sucker friend who is willing to run 30k+ with me on the long run days and actually do a marathon this year. Hahahaha!
Day 1: I went back to spin class.
If there is one thing that worries me about the triathlon it’s the bike portion. And the swim portion. Okay, that’s 2/3 of the triathlon sport, but at least I’m confident I can run 10k!
The bike portion is 40k. I figure that will take me two hours to complete at most if I’m conditioned. And if it’s not hilly or bad weather conditions. But what better way to get started on the bike then in spin class! It’s much harder to fall off a spin bike than an actual bike*.
I lasted a grand total of 50 minutes before I threw in the towel and called it a night. My back hurt, my butt hurt, and for whatever reason my right knee hurt. I did a lot of stretches and hobbled home. Not defeated…just taking my time and easing into the training. T-165 days to go.
*Harder, but not impossible. Yes, I have fallen off a spin bike before! And not a graceful fall. I’m talking “lurching-forward-over-the-
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