Tely 10 2012 Recap

On Sunday I ran my very first 10 mile race, the Tely 10. It’s a huge race locally (the biggest I’ve ever ran) over 3600 people ran it this year. This year was also the 85th year of the Tely 10 which made it even more exciting! I have to say despite being undertrained the last few weeks due to hyperextended knees I really enjoyed this race.

 

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As I waited at the start in  my corral I was so unbelievable nervous because I was afraid my knees would act up and I was also worrying about the heat. When I woke up it was 15 degrees Celsius and it was supposed to go to over 30. I am a Canadian and not conditioned at all the run in heat! haha

 

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Anyways the gun went and off we went! The first 3 miles the heat was smothering, there wasn’t a cloud in the sky and I just felt like I was baking. I just did my best to keep my pace down and not wear out early. As you’ll see in my splits below, my first miles were some of my fastest! Opps!

 

The crowd support was unbelievable. There wasn’t a stretch of road that didn’t have people on it. It really kept me going through the heat. After the first 3 miles I got a little breeze, it wasn’t much but it was welcome! Every fire station on the way had their hoses out and water going so I got some relief there. There were 4 water stations along the route and I walked through each of them and made sure to drink as much as I could. My mom met me at mile 6 with a bottle of water and I couldn’t have been happier to see her! I needed that water like you wouldn’t believe.

 

The last three miles are the hilliest of the mostly downhill course. Residents along the route had their garden hoses out and were spraying people along the route during this section. By this point my knees were aching and I was starting to get tired. I had only ever trained to 8 miles so I was running through new territory at this point. By the time I got to mile 9 I was drained but the crowds were getting bigger and people were cheering us on as we ran so I dug deep and really pushed my last mile.

 

As I ran into the finishing chute I honestly couldn’t believe I was about to finish my first Tely 10. I could feel myself tearing up as I saw Bruce and my dad and my friends. I just couldn’t believe it was over.

 

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I finished officially in 1:43:08 (chip time) and I couldn’t be happier (splits below).  I still can’t believe I finished it! It’s so surreal.

 

Mile 1: 9:48

Mile 2: 9:37

Mile 3: 10:02

Mile 4: 10:15

Mile 5: 9:52

Mile 6: 10: 19

Mile 7: 10:37

Mile 8: 11:15

Mile 9: 11:04

Mile 10: 9:52

 

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Overall this was a great race, great crowds, great course and well organized. I will definitely be racing this one again next year. The entire city shuts down for this race and it’s such a huge tradition which made it even more special for me. I am still sore from running it but the high still hasn’t gone away. I am excited to jump into Fall half-marathon training next week but this week will be an easy week. My body needs it after the strain I’ve put it under, however; I am in love with running as I’ve ever been and can’t wait to jump back in with 2 feet.

 

Anyone else run the Tely?

What’s your favourite race distance?

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Race Week Rituals

I have been a negligent blogger this past week! It was wedding week and I stood for one of my best friends as one of her bridesmaids. Bruce also stood as a groomsmen. We had such a great week, it was so much fun!

 

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Other then the wedding last week I finished my final long run before the Tely 10 coming up this Sunday. Unfortunately I injured myself again running the Run for Freedom a few weeks ago. I hyperextended both knees so I have been busy in physio and trying to heal them. Things have improved but I had to delay my final long run by a few days and even then it didn’t go so well. I managed almost 8 miles in 90 minutes.

 

So needless to say I’m stressed. My long run last week is my longest ever which means have 2 more miles to manage on Sunday on injured knees. This week’s plan is lots of physio and keeping the rust off the legs:

 

Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes) 30 min 30 min 30 min  REST 35 min REST RACE 
Elliptical / Arc (Min)              
Class               

 

 

Plus my usual race week rituals of lots of carbs, water, rest, and stretching! I’m nervous about this race but I have to trust my training. There is so much I am going to switch up when I officially start training for my fall half-marathon after this race but for now I just need to concentrate on getting through this one. I am sick of being injured so I need to find a plan that keeps that from happening.

 

Any advice for my first 10-miler?

What are your race week rituals?

How do you stay injury-free?

Birthday Celebrations

Yesterday I turned 26 years young, it was such a great day! I love a Saturday Birthday, I had the entire day to do whatever I felt like. I started my day off with a trip to Starbucks to get my birthday coffee and then headed to the local farmer’s market to drink my coffee and browse. We looked at lots of great stuff and got some fresh cinnamon mini donuts! Mmmmm.

 

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After that we headed home and just relaxed all afternoon around the house which was nice. After dinner 2 of my girl friends came over and we got all dolled up for my party!

 

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It was such a great night – great friends, dancing, and of course great food. I have a new appetizer recipe to share with you all!

 

Philly Cheesesteak Egg Rolls (makes about 25)

  • 1 stir-fry type steak (sirloin tip is what I used)
  • 1 bell pepper
  • 1/2 cup shredded white cheddar cheese
  • 1 clove of garlic
  • 1 tsp onion powder
  • 25 egg roll wrappers
  • EVOO
  • Canola or vegetable oil for frying
  • Salt and pepper

 

Defrost egg roll wrappers if frozen. Salt and pepper then fry steak in EVOO until cooked thoroughly. Remove from pan and slice into very thin strips about 1 inch long and thin! While slicing steak fry peppers in pan that the meat came from adding in garlic and onion powder. Once steak is sliced add it back into pan and mix it all together. Once pepper is cooked add oil to a large pan for frying and heat over medium heat. Then start an assembly line of cheese and steak mixture. Add in a spoonful of steak and a spoonful of cheese into each wrapper. Wet either side of the egg roll wrapper, bend in the edges, and roll to seal the edges. I keep a little bowl of water nearby for this purpose.

 

Fry egg roll on both sides about 4 – 5 minutes. Be careful not to let the rolls burn and keep adding more oil as needed. You can serve these right away or refrigerate to serve the next night like I did. To reheat turn the oven on 375 and bake them for about 15 – 20 minutes. These were such a huge hit I didn’t get to snap a picture before they were gone! Make these at your next party they are sure to please.

 

Overall I had an amazing birthday. 25 was a great year for me – I am excited to see what 26 brings!

Posted in Me

High-Mileage June

June

 

 

June was a great month for me – most miles I’ve run ever! Smile I ran my first race of 2012 this past weekend with an official time of 45:51 so I am really pleased about that. The one downfall of running high mileage for me is that any form of yoga, cross-training, or strength training has as usual fallen off the map. As a result the past week I have had 2 VERY unhappy knees. I tried to run today and it was a no go – my knees ached.

 

So rather then post my usual weekly workout plan here for the week I am going to hold off for the time being and take another rest day tomorrow. I think after all the miles and this weekend’s race I just need a little more recovery then usual.

 

However, my goal for July? Besides the race I am signed up for in 3 weeks and would like to run pain-free, is to get back into more then just running before I wind up with another injury that takes me out of the game again. My knees are giving me a warning sign that they need more then just pounding on the pavement – messaged received loud and clear!

 

How do you fit in cross-training with high mileage?

Did you meet your workout goals in June?

Anyone race this past weekend?

Run For Freedom 8K–Recap

I loved this race. From beginning to end it was awesome! The race took place a little over an hour and a half outside my city in a rural community. It was a small race (about 60ish participants) but was ran a lot like a big race. We hit the highway early this morning in the fog to head out there. It was a really beautiful drive out there – lots to see! On the way out I enjoyed a coffee and some toast with pb.

 

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We arrived in St. Mary’s at 9:15, I got registered ($10) and then we had to drive back to the start line. The registration was at the finish. So Bruce drove me back to the start, where there was no parking and headed back towards the finish. He snapped a few pictures along the way, as you can see it was VERY foggy!

 

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The race started at 10 sharp and off we went! I took off fast as usual and had to force myself to slow down and ignore the crowd. Eventually everyone got spread out and I feel into my pace, my plan was to start out slow and push hard at the end. My splits didn’t really show that as my first mile was my fastest but there was a brutal headwind the entire race, however, the majority of the race was downhill so it could have been worse! My splits were:

 

Mile 1: 9:04

Mile 2: 9:19

Mile 3: 9:28

Mile 4: 9:31

Mile 5:  9:17

 

The first half of the course flew by, there were a few small hills towards the end but nothing major! The course itself had very few spectators and was all on highway but it was still a great course and very scenic. There were a lot of people at the finish and those that were around were very friendly given it was such a small race. There were water stations at 6 & 4 kms. This was my first race with water stations, I walked through them as I didn’t want to choke! haha Running with water is not easy! I finished unofficially on Garmin time at 46 minutes even, hopefully Ill have an official time soon!

 

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And received my finishers medal!

 

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After the race the community comes together to serve a ton of food to the runners and there is a ceremony to commemorate the battle of Beaumont-Hamel. I couldn’t believe all the food that was there and how supportive the community was of this race – there was tons of sandwiches, muffins, fruit, yogurt, etc. all homemade!

 

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Once we got back in town I grabbed subway for some extra refuelling – it pretty much tasted like the best thing ever!

 

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All in all it was a great race – I can’t believe for the cheap entry fee of $10 what a great race this was! I will definitely be back next year. : )

 

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Anyone racing this weekend? Share your recaps with me!

What’s the best way to run through a water station?

What’s your fav post-race fuel?