T – 3 Days to Race Day

I’m alive! I’m alive! Grad school has been sucking up all my free time, but I promised to pop by when I could so here I am. The last time we spoke I was just running lightly, well fast forward 5 months and I am in depths of half-marathon training and have my first big race of the year in 10 days, the Tely 10. My most favourite race of all time (not that I’ve run many) but I love the course and the support on the road!

 

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Training for this race hasn’t been easy, between school, a trip to Pennsylvania/New York to visit family and Toronto to see Taylor Swift, and trying to come back slowly from my injury to 10 miles has been trying. My trip in a few pictures:

 

 

Chautauqua, New York 

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Toronto Island, Toronto 

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Glass Floor CN Tower, Toronto

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CN Tower, Toronto

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Taylor Swift, Toronto

Overall, I have been coming back slowly and I have been doing it SMART! I have been alternating running with other activities, strength training, foam rolling, stretching and physio exercises. I am also not running this race with a PR in mind, I want to finish and I have my eye on my goal race of a half-marathon in September. So I still have 8 weeks of training to go for that following this race!

 

So here I am 3 days out from a 10 mile race and the furthest I have run is just over 8 miles. Last night I did YIN hot yoga to stretch, I have a massage booked tomorrow, and 2 easy runs to go. I am excited but ready for this race and if I don’t PR I will just be happy to finish. That being said, as any runner, I still have a secret time goal in mind. I’ll let you know next week if I achieved it. 🙂

 

Anyone else running the Tely or another race this weekend? How has your training been? 

A Snowy Weekend + Training Recap

Well we had a huge snowstorm hit us Thursday evening, 48cm of snow fell (though was supposed to be 70 – 100), combined with high winds and blizzard conditions it was a bit of a mess. Friday we spend digging out, the entire city was shut down and we lost our power for 25 very cold hours but survived curled up in blankets and played board games. It wasn’t all that terrible but I was glad when it ended and we got our power back! 🙂 

 

 

 

 

 

 

 

Other then the snow I had a pretty good week of workouts. I missed hot yoga Friday night because of the snow but other then that everything went as planned. Monday I did 2.95 miles in 30 min of intervals on the elliptical before my first official graduate school class. Tuesday I ran 1.36 miles in 15 minutes on the treadmill and then 2.9 miles in 30 minutes on the elliptical after a body pump class. My muscles were heavy for sure after that. Wednesday I went back to spinning for the first time since before Christmas, I went to a morning class so it was a great start to my day. Thursday I squeezed in a workout before the storm, I had 60 minutes planned on the elliptical so I got ready for boredom with my iPad with Runner’s World and a great playlist and did 6.63 miles. Friday – does snow shovelling count? haha Saturday when we finally had power back I headed to the gym to run an interval workout that I planned to do outside but instead due to weather had to do on the treadmill and did 2.9 miles in 37 minutes of walk/run intervals. Sunday (today) I did a body pump class that I loved, though I think next week I would like to up my weights again and make it a little more challenging. 

 

 

I read an interesting article about goals for the year in Runner’s World and it said you should have 2 primary goals for the year for your training. Mine are a PR in the 5K and running a new distance, the half marathon. I am trying to decide what my race calendar will look like this year and started doing some searching. Anyone have any opinions on what order I should do them? Go for the 5K first or the HM? Any locals have any suggestions on races to consider? 

 

How was your workout week? 

What’s your race schedule like this year? 

Week in Review

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I haven’t run now in 2 weeks, not gonna lie it’s been strange. Unlike my other injuries I am not actually in terrible pain so it seems weird to me to have to take time off. This week was productive in both workouts and injury treatment. I had a very frank discussion with my physiotherapist about my history of injuries and we’ve come up with what I think is a great treatment plan. I am hopeful and excited, I will get stronger and healed and come back with a bang! This week was not exactly what I planned but I had 4 sweaty workouts and they were great.

 

Tuesday I did 30 min on the elliptical at home while watching 4 weddings. It was my first time ever seeing this show and I was mesmerized by the ridiculousness. Haha 30 minutes flew!!

Wednesday was a tough spinning class. I pushed myself and it was so good! Love this instructor.

Thursday I got to go back to my favorite pool for my morning swim. It was great but I discovered the later I leave the busier the pool gets, by the end I was sharing a lane with 4 people. Note to self get there early! I swam 2200 m in 40 minutes.

Sunday I did an interval workout on the elliptical with a friend so the 6.55 miles in an hour flew by, I think that’s the most miles I’ve ever clocked on the elliptical.

 

Overall, a great week! I am starting to find my favorite classes and schedule again. Rather then wing it each week I am going to try coming up with a schedule of which classes I want to attend in body pump and spinning and attend them each week. I am playing around with my schedule still so it’s a work in progress. Plan this week:

Monday: Body Pump + elliptical

Tuesday: Spinning

Wednesday: Body Pump + elliptical

Thursday: Swimming

Friday: Elliptical

Saturday: Elliptical

I am joining hot yoga for a month unlimited so when I do that this week hopefully I’ll throw in a few hot yoga classes in here. This week will have to be a bit flexible though, we have a major hurricane on the way and Bruce’s 30th birthday is this week so I am planning dinner and cake on his actual birthday and a roaring 20’s gala for Saturday night. It’s going to be a crazy week! 🙂

Any 4 weddings fans?

How was your week?

Anyone else love hot yoga?

Review of a Week Not Running

As mentioned yesterday I am making some changes, and I started making these changes last week after a failed run on Monday.

Monday I managed 3.4 miles in 40 minutes after a body pump class and I was in pain. Body pump was great but the run was not. I decided then to take a few days off.

Tuesday I took it easy and Bruce and I walked my normal 3 mile running route in an hour in the evening. It was a gorgeous night out, I love this weather!

 

 

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Wednesday I was up bright and early for a morning swim. It was 50m lengths instead of the normal 25m I am used to and it was TOUGH! I did 1000m in 40 minutes and headed to work.

Thursday I was up the crack of dawn, literally, for 6am spinning. I have never gotten up that early for a class before. I swear I didn’t wake up until half way through the class. It was a great sweaty start to the day. Not gonna lie though, I came home showered, and crawled back in bed for a half hour before getting ready for work. 🙂 I wish this class was 6:30 or 7am as I usually don’t go to work until 9.

Friday i had planned to run but was still in pain and decided it wasn’t a good idea. That night I went to hot yoga for the second time and it was so good, I’m a little obsessed. I am planning on doing a full review of my hot yoga experience later this week.

Saturday I woke up and went to body pump, it was a great class and I am loving the jump squats included in this release.

And today? I went for a gorgeous hike in the woods.

So as promised, no running but still tons of sweating. Mission accomplished.

Plan this week:

Monday: Swimming
Tuesday: Elliptical + yoga
Wednesday: Body Pump + Spinning
Thursday: Elliptical
Friday: Swimming
Saturday: Body Pump

And physio….lots of physio. Haha

How was your week?
Anyone have any fall race plans?

On Losing Motivation

I’ve been an absent blogger a lot this summer, the reality of the situation is I’ve been busy and loving it! I have a lot of fun things to recap though so stick around! : ) The other problem? Since my last race The Tely 10 my motivation for exercise disappeared big time. I took a week off, then I got the flu, and then I got lazy. I’m not afraid to say it! I was too busy having fun and bored with my routine. My knees are still not great, which didn’t help my motivation either.

 

This week I got sick of excuses and decided to change my mindset and switch things up. I decided to switch out one of my running days for a cross-training day that will be something different each week. Last week I went swimming. I also added back in 2 days of strength training in the form of body pump. The last 2 weeks I have been pushing myself really hard in class and loving it. Finally, last night I tried hot yoga for the first time and fell in love. I was so sweaty by the end of class but yet so relaxed, it was amazing.

 

I needed a change and a little more variety. I love running but I need a little more variety in my workouts to keep me challenged and excited to get out the door. This week I ran a total of 16 miles, 2 classes of body pump, and a hot yoga class and I am proud! I feel like I’ve got my groove back! Smile It just goes to show how important variety is when it comes to exercise!!

 

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I can feel the fall coming – the air is just a little cooler and it feels like change! But as I’ve learned this week there’s nothing wrong with a little change, it’s can be good for you.

 

What exciting plans do you have for the end of summer?

What have you done recently to change things up!

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?

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?

High-Mileage June

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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?

The Night Before

Today there was lots of stretching and foam rolling (photo shot today at work by the talented Sam Russell)….as an aside – just a typical day at the office! haha

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There was also lots of carb loading, I was on a mission – leave no carb behind! A yummy mix of whole wheat bow ties, red peppers, mushrooms and hot Italian sausage with a sprinkle of light cheese. Perfect pre-race meal.

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I am just an hour away from sleep and then my first race of 2012. I have all my things laid out and a definite case of the pre-race jitters. I am travelling outside of the city for this race about 1.5 hours which I know is a commute for some people but around here you can get anywhere in 20 minutes. I am nervous about getting lost or not making it in time. I’m mostly nervous though about not performing well and letting myself down. I am afraid it is too soon, I am afraid I am going to hurt myself again, and I am afraid to come in last (it’s a VERY small race).

I have run only a handful of races but the night before jitters are always the worst. I have to learn to trust my training! I have a solid month and a half of good base building behind me. I may not be as fast as I was before but I will get back there – I just need to trust my training and enjoy the race.

There is no room for fear.

How do you deal with pre-race jitters?

What are your night before rituals?

Anyone else racing tomorrow?

Follow me on Twitter for updates tomorrow and check back for the race recap!