Warming Weather

Thank you, thank you, thank you, God! The weather is finally warming up and becoming decent running weather! After a 5k on Tuesday and some Tabata sprints on Wednesday I'm gearing up for a 21k long run this Sunday! We've run in almost every extreme so far this winter. I'd still like to experience some "extreme [Canadian] heat", though...bring on the +25C!

Stronger on the Longer

Another 18k done and dusted! My strength continues to grow and every week the runs get just a little bit easier. The improving weather and path conditions also help things along.

Distance: 18.0km

Time: 2.13.04

Pace: 7.24min/km

Average heart rate: 150bpm (77%)

It was about 1C out when we started the run. I de-layered right before then, and only ran in 2 layers on top and one on the bottom. I was worried it would be a bit too cold, but I was perfectly comfortable the whole way through. I had a lot of fun chatting with the other 4 that were along for the 18k. Seeing the fitness levels and confidence of our runners continue to climb is very exciting! Two of our other group members were confident in the group, so it was relaxing for me to just go along for the ride instead of trying to lead everyone down the correct streets. And guess what? We didn't get lost once!

One more long run with this group before our distance starts to cut back for tapering...for those that are doing their races at the end of it all.

Thanks to everyone for reaching out to me and giving me suggestions for marathon training! I'm feeling a lot less stressed right now.

5 + 5 = 10

Speed work! All of my research over the past few weeks was about to pay off (I hoped). Three of us showed up for the speed work. I had it all planned out (like last night...ha ha). And even when I had my last minute doubts, wondering if I shouldn't change the plan, I stuck to it.
The plan:
1km warm up
Drills: high knees, butt kicks, high skip, strides
3k fartlek, taking turns to pick the length of the speed work (e.g.: "to the next lamp post"), the speed (e.g.: medium vs fast pace) and the recovery time between.
1k cool down

I had a lot of fun, and was able to explain the justification for some of the different things we did. See? All that research did NOT go to waste!

But the marathon group was going out for a 10k run tonight. So after dropping my awesome clinic group back at the store, I continued on to do another 5k. This part was quite a bit more boring. It was a "run along this path until I get to a deep puddle then turn around and go a different route so I don't get wet feet" sort of thing. I slogged out the distance.

I admit, I'm really struggling with a "training plan" for my first marathon! I joined the Running Room clinic which is a structured 18 week program. But they have a policy of running 5 days per week, doing stress runs on Sunday, Tuesday, and Wednesday, easy runs on Thursday and Saturday, and rest days Monday and Friday. I'm not thrilled with the idea of running 5x per week. I am more of a 3x per week plus cross training sort of person.

A few years ago I ran my PB in the half marathon just doing 2 runs a week...not typical, I know! But there are so many different schools of thought for marathon training and I'm really keen to commit to this and do my best, without over training or causing injury. So...what do I do? I'll have to think on this.

Talking to Myself

I had a great plan! It was a planned plan.

Step 1: Go out for a 5k tempo run.
Step 2: Get back to the store and meet my running clinic. Join them for the second (their first) 5k tempo, to make my total distance 10k.
Step 3: Give an awesome talk about speed training
Step 4: Home with a smile!

Step 1 went well. I mean, I accidentally stepped in a slush mound of melting snow and soaked my feet, but otherwise, it went well. 5k done!

Step 2. I waited happily for my clinic members. And while I waited, I even got to sit in the next clinic group's talk. Lots of people signed up for the half/full combined! And even a few in the full marathon clinic, too. With the group leaders, it looks to be around 20 members. Awesome! So happy I will have other marathoners joining me. But...where's my clinic? I was so proud of the talk I'd researched for and prepared. But what if nobody showed up? If there are no clinic members to hear me, would it be weird to present to myself?

Step 3. My clinic members didn't show up, and so I decided to forego the talk. It will keep for another week, if needed. At first I felt a bit let down. But, I thought, I could go out and join the new group for the 6k run! ... I tried. But I was cold from sitting down so long and the wind chill really hit me as soon as I walked outside. I didn't think it would be a really good idea for me to go...I was too chilled.

Step 4: Home! And even with a smile. Because it's okay when life doesn't go as planned. I still got out there and ran a 5k, listened to a great introductory talk to the new clinic, and have 19 more weeks to go.

Distance: 5.3km
Time: 30.41
Pace: 5.49min/km
Heart rate: 166 (86%)

Electrolyte Experimentation

Distance: 18.18km

Time: 2.16.29

Pace: 7:30min/km

Average heart rate: 152 (78%)

Our group’s first 18k! For many, this was the longest distance they’ve ever run in their lives! For me, it was the longest distance I’ve run since October 2013. I felt high energy and relaxed the entire run. My longtime running friend from Calgary joined us, and ran the first 14km with us before heading back (she was scheduled for 16km that day, plus had a 3 hour drive home after and didn’t want to overdo it). There were a few minor turn-backs where we went out about 25-50m before realizing we were going the wrong way and heading back to the correct route. But not too bad! I had been given 3 different 18k routes…an 18.1, 18.5, and 18.9km route. Since it was our first 18k, I opted for the shortest distance (18.1km). Unfortunately, this route had about 4 big hills in it…at around 3k, 6k, 11k, and 15k. Good thing for all the hill training we’ve been doing the last month!

I was also experimenting with a new electrolyte drink that I purchased. What I learned:

-I need to hydrate more the day before my long run!

-the electrolyte mix was perfect. I had the citrus flavour, which cut the sweetness nicely. The taste was fresh and delicious, and did not leave me with an aftertaste and did not cause me to feel increased thirst. I also felt it did a good job of keeping my energy up for the run.

-I need to purchase a third water bottle for my belt. It has 3 holders, but I threw out the third bottle years ago when I discovered it had collected mold inside. But two bottles wasn’t enough on Sunday! I finished my first two bottles in the first 15km, and was really missing the fluids the last 3k. This is also likely impacted by my poor pre-run hydration.

Now is where things will get interesting: officially, my marathon training starts this Tuesday. But since I’m coaching until May 12^th, it will be a bit of a mixed bag for running these next few weeks, as I continue to coach the half marathon group while adding to my own training time.

The End of Hills (For Now)

Wednesday marked the END of hills! We had 9 hill repeats. Just 9 more hill repeats until we get a break from hills for a few weeks! Only two of us showed up, and when we arrived another gal was already on her third rep. It was demoralizing, at first, and my first two hill reps were a bit slower than normal.

But then something wonderful happened! Our hill became swamped with about 10 other Run Club members who joined us for hill repeats. So exciting to see! And of course, that meant the competition was on.  Hearing the encouragement from the other runners as we surged up and down the hill was incredible. It pushed me to go harder as the competitive streak in me refused to be passed by anyone (success! Nobody passed me going UP the hill…I didn’t worry about going DOWN the hill, though.)

I ended up doing about 9.5 hill repeats…I was about half a hill ahead of my clinic member, so I joined her for the last part of her final rep up the hill. What a good feeling to finish it all off!

Distance: 11.4km

Time: 1.10.38min

Pace: 6.12min/km

Heart rate: 169bpm (90% of max). Max heart rate: 192bpm (102%)

Interestingly, I think my max heart rate calculations are off…or my heart rate monitor is off. One or the other! I had my heart tested years ago and was told that the old adage 220 – your age held fairly true for me, so I was going on that calculation…but I don’t feel like I went over my max heart rate on those hills.

To celebrate the End of Hills (For Now), I popped over to the Running Room store afterwards and purchased some mid-run nutrition  and a new pair of running shoes. I have a life cycle for shoes, you see, wherein each one substitutes the other down the line:

Indoor Training (e.g.: strength/gym training) > Running > Everyday Use (e.g.: walking the dog) > Recycled

I start with them indoors to make sure they’re comfortable and not causing any problems. I then promote them to outdoor running. Once I’ve worn them out, I retire them to everyday wear. And then, finally, off to be recycled or tossed before they wear out enough to cause injury.

Accomplishments

Distance: 5.01km

Time: 29.53 min

Pace: 5.58min/km

Average heart rate: 164bpm (87% of max)

It was a fairly brisk run for the two of us who were able to churn out the 5k. We did a simple loop. There remained ice under the bridges of the trails, but I was relieved to see that the ice is getting a little bit less every week. One day…one day we will have no ice on the trails!!!

But despite the ice, we were going strong. At 4.3km my co-runner started to fade, but I knew, I knew she could make a sub-30 minute 5k if she just held on. So we slowed our pace just a little bit, and slogged out the last 700m, squeaking in under 30 minutes! So, so proud of how far she has come in her strength and confidence as a runner! Seeing the consistency of training pay off for one of my clinic members is so rewarding!

Pull Back

Ah, yes! That beautiful level of fitness when 12k feels like a short distance! I always know my training is going well when I reach that point!

We got a bit lost (my fault: I should have double checked that the directions were correct!), and ended up going a wee bit farther.

Total distance: 13.1km

Total time: 1.34.47

Pace: 7.14min/km

Heart rate: 157bpm (83%)

I was really nervous planning the route: I had a loop planned, but the weather was super cold on Sunday morning. -22C with wind chill cold. When I saw that, I couldn’t believe it. Part of me hoped it was an April Fool’s joke? But no; the joke was on us. The weather really was That Cold!

I wasn’t sure how prepared everyone was and if we should stick to 5k laps near the store. But the others convinced me that we were Tough. We are Canadian, after all! And we’ve just survived a cold winter. -22C is nothing to worry about! So off on the 12k loop we went. As soon as we got out of the river valley and into the sun, the temperature must have risen at least 5C (in feel, if not in reality). They were right; it wasn’t that bad after all!

It has been 3 weeks in a row of tough conditions for our Sunday long runs. First it was the deep snow, then the ice, then the cold. Personally, I found the deep snow the toughest and most depressing to slog through. But regardless, I’m getting really, really sick of all these winter weather challenges! Spring is taking a very long time to settle in up here.

It's Official!

So, this just happened...

In case you looked at the fine print and your eyes glazed over, I have OFFICIALLY registered for the Edmonton Marathon on August 19, 2018.

I would say "Let the Training Begin", but I've really already started. So I will say, "Let the Training Continue!"