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...

 

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.

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.

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!

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.

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).

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!

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.