I'd like to think I would look if I ever decided to rob a bank.
Update on marathon training
I have less than 3 months to prepare for the Calgary marathon. I am starting to panic. My training has been sub-par to date. I blame the winter. Of course, I blame winter (and life).
Training for my second marathon has been challenging. The NYC marathon was in November so I had all spring and summer to get ready. This time around, I have a shorter training period.
Last weekend's hypo-half really kicked my butt into training mode. March and April will be my 'get serious' months.
I'll start to build my mileage from 21k this weekend. (Thankfully, I only have 2 weeks left of my LTR clinic and I will have Sundays to myself again)
This puts me a head of my training schedule but I am okay with this. I'm using a training schedule to finish in 3:45.
According to the schedule, the LSD is 6:00-6:45; steady run is 6:00; the tempo run is 5:24 and the speed work is 4:42. For race day, my pace should be 5:20.
No problem. My head is in the game.
This puts me a head of my training schedule but I am okay with this. I'm using a training schedule to finish in 3:45.
According to the schedule, the LSD is 6:00-6:45; steady run is 6:00; the tempo run is 5:24 and the speed work is 4:42. For race day, my pace should be 5:20.
No problem. My head is in the game.
Still there's still a lot of snow on the ground. And finding cleared sidewalks and roads has been a challenge. I'm not a fan of out and backs. But I will make do with what Mother Nature has left behind. Oh the joys of winter running.
A taste of a superfood in every sip
I have at least 1 a day or 2 a day – one in the morning and another for a pick me up during the day.
I start with almond milk or orange juice. Then I add a banana and mangoes or strawberries. A spoonful chia or flax seeds is next.
I'll use agave nectar for sweetness. For the green I usually go with spinach. (I eat so much spinach that I always have it on hand.) Sometimes I will use kale or swiss chard.
I've also started using coconut water (when I can find it) in place of the juice or almond milk. Lately I've also been using avocados. So tasty!
But I am pretty much a beginner when it comes to green smoothies. Fruit smoothies are easy. Just add fruit and a liquid. Done. I think the trick with green smoothies is to make the smoothie taste like a fruit smoothie even though there's tons of greens in it.
I bought, The Green Smoothie Bible, for inspiration. I can't wait to get blending!
Race Recap: Hypothermic Half-marathon
Winter blasted back with a vengeance this weekend. Snow, snow and more snow fell on central and northern Alberta.
The crap weather, however, didn't prevent Audrey, Dalton, Ashley, Lana, Karen and Dan to drive from Grande Prairie. It was so great seeing everyone! (I was disappointed Tiffany didn't make it. I don't blame her though. The roads were awful.)
We had no doubt our race route would be one for the record books.
Our scenic route started and ended at the Highlands Golf Course. We ran through subdivisions and around the river bend. I'm sure it was quite scenic. However, all I could look at were my feet.
I started strong. Rather I ran for 30 seconds without slipping and sliding. I knew it was going to be a challenging 21k from the get go.
Think quicksand and substitute the sand for snow.
Still I soldiered on with the other racers. My biggest concern was getting hurt (as usual). I slowed down on the really messy spots and sped up when I spotted a clear sidewalk. Clearly I needed snowshoes or even skis.
Karen found me around the 14k mark and we ran a bit together and finished within 50 seconds of each other.
When I saw the 16k marker, I knew the last 5k would be the most challenging. As you know, I had only run a few 16ks leading up to the race. If I was going to hit a wall it would be now.
Thankfully Karen was just ahead so I had someone to chase. The next three kilometres were probably the hardest. As much as I could, I maintained a good pace. I tried to keep my pace in check.
I could feel both my legs screaming whenever I picked up the pace. I didn't want a repeat of the Lacombe half-marathon where I was injured for two and a half months. It simply wasn't worth it to shave off a few minutes of time.
I was happy to finish. Happy to finish. Repeat.
I sprinted through the finish line to a crowd of screaming fans. (At least that's what I remember).
My results? I finished in 2:03 which was good enough for 29th overall. I finished 3rd in my age group and I was the 7th woman across the line.
I'm pretty happy about the race. My finish time doesn't really concern me. I maintained a good pace and I didn't throw in the towel. That's important to me right now. I always struggle with following through even when I know I can push myself harder.
This race also officially kickstarts my marathon training. I have a mere 89 days to get ready for the Calgary Marathon. Time to turn up the volume on my training.
The crap weather, however, didn't prevent Audrey, Dalton, Ashley, Lana, Karen and Dan to drive from Grande Prairie. It was so great seeing everyone! (I was disappointed Tiffany didn't make it. I don't blame her though. The roads were awful.)
We had no doubt our race route would be one for the record books.
Our scenic route started and ended at the Highlands Golf Course. We ran through subdivisions and around the river bend. I'm sure it was quite scenic. However, all I could look at were my feet.
I started strong. Rather I ran for 30 seconds without slipping and sliding. I knew it was going to be a challenging 21k from the get go.
Think quicksand and substitute the sand for snow.
Still I soldiered on with the other racers. My biggest concern was getting hurt (as usual). I slowed down on the really messy spots and sped up when I spotted a clear sidewalk. Clearly I needed snowshoes or even skis.
Karen found me around the 14k mark and we ran a bit together and finished within 50 seconds of each other.
When I saw the 16k marker, I knew the last 5k would be the most challenging. As you know, I had only run a few 16ks leading up to the race. If I was going to hit a wall it would be now.Thankfully Karen was just ahead so I had someone to chase. The next three kilometres were probably the hardest. As much as I could, I maintained a good pace. I tried to keep my pace in check.
I could feel both my legs screaming whenever I picked up the pace. I didn't want a repeat of the Lacombe half-marathon where I was injured for two and a half months. It simply wasn't worth it to shave off a few minutes of time.
I was happy to finish. Happy to finish. Repeat.
My results? I finished in 2:03 which was good enough for 29th overall. I finished 3rd in my age group and I was the 7th woman across the line.
I'm pretty happy about the race. My finish time doesn't really concern me. I maintained a good pace and I didn't throw in the towel. That's important to me right now. I always struggle with following through even when I know I can push myself harder.
This race also officially kickstarts my marathon training. I have a mere 89 days to get ready for the Calgary Marathon. Time to turn up the volume on my training.
Carleigh and Jon were our part of the Team Rhyno cheerleading squad. Carleigh shot the start of the race. See if you can spot me. (In case you were wondering.... the start and the finish were the smoothest running - all 100 metres of it.)
Ready to run
All it took was a solid 10k run. My head is now in the game for this weekend's half-marathon. I ran from my office, along 32 Street, around the Collicutt Centre and back to the Advocate. Bam!I love running directly after work. I can't wait to feel the breeze on face and get my blood flowing after being chained at my desk for hours.
I don't do this every day otherwise the routes would get just as boring as the ones by my house. I like the area because I have lots of mindless options. For a nice 10k, I run 5k in one direction and turn around. Simple. Easy. Job done. I can add a few kilometres here and there by turning down a random side street.
I felt pretty strong tonight. I was doubting my training (or lack of) earlier this week. This half-marathon won't be my finest but I will finish.
More importantly I am looking forward to catching up with my Grande Prairie pals.
running at the speed of me
I opened my mailbox to find a package from the ING NYC Marathon folks. It only seems like this week that I was training for my first marathon. Now nearly five months later, I received a finishers' certificate in the mail.
It's official. I am a marathoner. With that in mind, I have to start training and behaving like a marathoner. I have 94 days to prepare for my second, the Calgary Marathon on May 27.
Before the panic sets... I must focus and take deep breaths.
I've had a lot going on (#excuse) but things are bound to improve, right? Mainly it's this whole time management thing. I'm crossing my fingers that my work schedule improves soon (Think less weekends).
I skipped Crossfit and went for a 8k hilly run last night. The high was a balmy +5C. I needed to feel the fresh air on my face.
I found a great route that's close to my apartment and perfect for hill repeats. If I weren't so dehydrated (#fail) and tired (#excuse), I would have had a great workout.
Instead it was so-so. I love hills. I can't wait to do this route again.
This weekend's hypothermic half will kick my butt. I'm going to get a long run in later this afternoon. I'm waiting for it to warm up a little more. We got a few inches of sun on Saturday so it's pretty slushy out there. I need to find bare pavement. Any suggestions?
Sleep does a body good
I can't tell how much difference a good night's sleep has made in today's outlook. I've been pretty grumpy these past couple weeks. I'm now blaming it on lack of sleep. I had a solid night's rest for the first time in weeks.
Skimping on sleep is not good. We all know this golden rule. Yet we all do it. We can blame it on a variety of things like work or home life. And we all still do it. Usually I recognize when I am skimping an I take action right away. This time I let it get too far before I realized I was not sleeping well. No more I am taking back my pillow time.
I ate out way too much this week too. I stop now. No more restaurant food. I'm taking back my green meals.
Skimping on sleep is not good. We all know this golden rule. Yet we all do it. We can blame it on a variety of things like work or home life. And we all still do it. Usually I recognize when I am skimping an I take action right away. This time I let it get too far before I realized I was not sleeping well. No more I am taking back my pillow time.
I ate out way too much this week too. I stop now. No more restaurant food. I'm taking back my green meals.
I had a snowy run this afternoon. Winter has returned. I ignored the snowfall and the deep snow on the pavement and enjoyed my 12k run. I needed it. Next week this time I will be finished my first race of 2012. I can't wait to see my old pals.
I'm also happy to finish my Learn to Run Clinic. Don't get me wrong, I quite enjoy my group. The clinic has taken way too much of my free time. I really liked the teaching aspect of it. I could do without all the behind the scenes drama and the extra work. No more. I'm taking back my sanity (or what I have of it).
Nobody told me there would be weeks like these
It's been a long week. My cousin unexpectedly died this week. I finally had my court case and I had a full work schedule. I was undeniably a big grouch and snappy.
I hope a good night sleep will bring me back to my cheery self.
That's the beauty of these hypothermic races. Most runners do not set any high goals because of the unpredictable weather. Besides in a typical cold Canadian winter, the weather isn't favorable for outdoor running.
My training this week has been so-so. I got my two Crossfit workouts but only 20 km in mileage. I really need to clock a long run for my own well-being.
I'm not counting on smashing any records next weekend in Edmonton. Chances are I will just barely cross the finish line. I feel unprepared but I know I will finish. I "shoulda, coulda, woulda" got more long runs in. Thankfully this isn't a goal race so I won't be too hard on myself.
That's the beauty of these hypothermic races. Most runners do not set any high goals because of the unpredictable weather. Besides in a typical cold Canadian winter, the weather isn't favorable for outdoor running.
I'm really looking forward to seeing the Grande Prairie gang. I hope I can keep up with at least a few of them. It will be just like my old Sunday group runs. A bunch of us are meeting the night before for a big pre-race pasta dinner. Yum.
Carleigh suggested I drive down Friday after work. And I think I will. It will give us more time to visit and I will get to sleep in on Saturday. No brainer.
Just what is Crossfit?
My second Crossfit class wasn't too bad. I mean I didn't transformed into Superman over night. The class was still tough. I almost bailed but I convinced myself I had to do it. I had run 16km earlier in the day so I knew I was capable of pushing myself even further.
We learned how to pull ups and dips propert. Throw in a 100 or so burpees and call it a workout. I was still sore from Tuesday's workout but I managed to pull myself together. I was told the best thing to do was to work out again after a tough go. In this case it worked.
I'm looking forward to next week's workouts. We were warned it will take a few weeks before our bodies get used to the use of different muscles. I am okay with that because I know this will make me stronger. I hate being weak.
Morning running is not on my plate
Life would be so much easier if I were a morning runner. And by morning I mean before the crack of dawn and before you have your morning coffee.
I just can't do it. This morning I was talking to two runners about their running schedule. Both said they run at 6 a.m. most days. How is that possible? That means they must get up at 5:30 a.m. the earliest before stepping outside.
On most nights I go to bed at 11 p.m. or later. There is no way in heck I could drag my butt out to run that early. Remember Carleigh used to beg and plead with me to run with her and April at 6 a.m.? I just could not do it.
I've tried to go to bed earlier. It hasn't worked. It takes me a long time to wind down and relax for the evening. Perhaps if I had a regular job with regular hours I could get into the habit.
On most days I squeeze in runs immediately after work or before my LTR clinic. I can't complain too much. I am getting the runs in but I need another 6 hours in the day to get everything done that I wish to accomplish.
If I were to run in the mornings I would have my evenings free. Maybe one day...
I just can't do it. This morning I was talking to two runners about their running schedule. Both said they run at 6 a.m. most days. How is that possible? That means they must get up at 5:30 a.m. the earliest before stepping outside.
I've tried to go to bed earlier. It hasn't worked. It takes me a long time to wind down and relax for the evening. Perhaps if I had a regular job with regular hours I could get into the habit.
On most days I squeeze in runs immediately after work or before my LTR clinic. I can't complain too much. I am getting the runs in but I need another 6 hours in the day to get everything done that I wish to accomplish.
If I were to run in the mornings I would have my evenings free. Maybe one day...
Crossfit tales: I can run a marathon but I suck at push ups
There is no denying it because my body tells the truth. My first Crossfit class kicked my butt.
I begged Suzy to come to the Tuesday night class. I didn't really tell her it was Crossfit but she figured it out and she still had my back. We were both extremely nervous. After all we're two grown women who haven't been in a groupish fitness environment in a while.
That's what it felt like. I felt like I was in a gym class. There were 7 of us in the Crossfit On-Ramp class (for weaklings). We lucked because it was the first class and everyone was new.
In the month long class, we'll learn the proper technique and fundamentals for basics like squats and pull ups before we delve into the regular Crossfit classes. I feel more comfortable easing into the workouts this way. This will also give our bodies time to adapt.
Our instructor, Curtis, was pretty cool. I could tell he knew we were petrified. We started with a basic warm up before stretching, sit ups, pushups and squats.
Finally we got down to business. We did AMRAP or As Many Reps as Possible of the "Cindy" routine – 3 pushups, 6 sit ups and 9 squats – in 12 minutes. Curtis said many of the workouts are named after women for whatever reason.
Suzy was on my left while this 12-year-old kid was on my right. I could see him flying through the reps. Kids. (Actually I was reminded of the fitness tests that I had my Taekwondo classes)
I started off pretty good. I managed to get in a good rhythm but halfway through I started to struggle with the sit ups. My arms were already burning from the push ups (I hate push ups) and I just couldn't find my rhythm. I could see out of the corner of my eye others completing their reps. I got a a little sloppy but I finished strong.
We loved it. And we're going back for more punishment. I'm happy Suzy is pumped too. We had a celebratory drink nearby after the class where we plotted our muscle dreams.
Fast forward to Wednesday morning .... I felt fine when I woke up but as the day went on I could feel the effects of DOMS. At the end of the day, it even hurt to put on my seatbelt. I mean it still hurts. My lower body is fine. It's my pectoral muscles and arms that are screaming. Poor weak me.
Now it's Thursday. I'm feeling a little better. Last night I ran with my LTR group and it was not fun. I'm doing my LSD in a couple hours. Cross your fingers I don't keel over. Tonight I'm back to Ignite Fitness.
Check them out Ignite Fitness here.
I begged Suzy to come to the Tuesday night class. I didn't really tell her it was Crossfit but she figured it out and she still had my back. We were both extremely nervous. After all we're two grown women who haven't been in a groupish fitness environment in a while.
That's what it felt like. I felt like I was in a gym class. There were 7 of us in the Crossfit On-Ramp class (for weaklings). We lucked because it was the first class and everyone was new.
In the month long class, we'll learn the proper technique and fundamentals for basics like squats and pull ups before we delve into the regular Crossfit classes. I feel more comfortable easing into the workouts this way. This will also give our bodies time to adapt.
Our instructor, Curtis, was pretty cool. I could tell he knew we were petrified. We started with a basic warm up before stretching, sit ups, pushups and squats.
Finally we got down to business. We did AMRAP or As Many Reps as Possible of the "Cindy" routine – 3 pushups, 6 sit ups and 9 squats – in 12 minutes. Curtis said many of the workouts are named after women for whatever reason.
Suzy was on my left while this 12-year-old kid was on my right. I could see him flying through the reps. Kids. (Actually I was reminded of the fitness tests that I had my Taekwondo classes)
I started off pretty good. I managed to get in a good rhythm but halfway through I started to struggle with the sit ups. My arms were already burning from the push ups (I hate push ups) and I just couldn't find my rhythm. I could see out of the corner of my eye others completing their reps. I got a a little sloppy but I finished strong.
We loved it. And we're going back for more punishment. I'm happy Suzy is pumped too. We had a celebratory drink nearby after the class where we plotted our muscle dreams.
Fast forward to Wednesday morning .... I felt fine when I woke up but as the day went on I could feel the effects of DOMS. At the end of the day, it even hurt to put on my seatbelt. I mean it still hurts. My lower body is fine. It's my pectoral muscles and arms that are screaming. Poor weak me.
Now it's Thursday. I'm feeling a little better. Last night I ran with my LTR group and it was not fun. I'm doing my LSD in a couple hours. Cross your fingers I don't keel over. Tonight I'm back to Ignite Fitness.
Check them out Ignite Fitness here.
My LTR group at Week 5: Post Run photo
Run at the speed of you
I ran an awesome 55 kilometres this week. It wasn't easy with all the stuff going on in my life but I made it work. I'm happy to be back in the training zone.
I asked my LTR group to wear football attire for prizes. They all flaked but I still gave them prizes. No chocolate from me. Just chia seeds and fruit. (They will thank me for this later!)
I ran 8 km with Lori after the group ended because I had the time. I met up with the marathon training group at the end of our run. (I wish I could run right after my clinic every week.) When I got home, I did some stretching and 50 air squats.
Next week's training will consist of shorter speed runs, hills and a 18 km long run (on Thursday). Got to get some speed in there.
I hope I can do enough in the next two weeks to be ready for the Hypothermic Half (Feb.26). Regardless it's going to be a fun run. I can't wait to see my old Grande Prairie running pals. We're also meeting for a pre-race pasta dinner. Good times.
Checking out Crossfit Red Deer
The real test will be when I take my first class – either Tuesday or Thursday night. I bought a 10-class punch card. My plan is to ease into it with one class a week. My work schedule/clinic schedule will dictate when I get to go.
I know once I get over my nervousness I will be good. It's like anything new you try, right?
One of the instructors told us a little more about CrossFit Endurance (CFE). This program focuses on "the technique of running efficiently, strength and stamina training to help improve performance of endurance athletes."
Pillow Wars - Sleep in or Run?
My bed won this morning. I set my alarm for 7 a.m. so I could run for an hour before work. I started at 11 a.m. so there really was no excuse for not running. But I kept hitting my alarm for another two hours. I just wanted to sleep. I went to bed early last night but my body crazed more Zzzzzzs.
Running makes me happy. So I promised myself I would run after work. I packed my running gear and brought it to work. I was in a humdrum mood all day. I just wanted to stay home. I felt instantly better once I stepped outside in the night air.
I ran a steady 9k. Already this week I am on track for a big mileage week. Feels good to get back into the training routine. While I was running I was thinking about a presentation I will give to my running group on goal setting I thought about some of my significant goals that I reached in my life in terms of fitness/running. I came up with:
- Earning my Black Belt in Taekwondo in 2005
- Earning my second degree Black Belt in Taekwondo in 2007
- Running my first half-marathon in 2009
- Running my first marathon in 2011
Setting goals in our life is so important. Setting reasonable goals in our life helps us move forward in our lives. I revisited this year's running goals while I ran. I'll be honest I've sorta been going through the motions. I have goals and I want to reach them. Winter always puts me in a so-so funk. I need to move to a warmer climate. Pronto.
January re-cap: Just the numbers, please
I had a slow start to 2012 with my marathon training. I'd like to blame the cold weather but that's too easy. Truthfully, I failed on time management 101. I ran a lowly 124 km of which I ran 46 km last week. Slow start indeed.
But I also added strength training and cycling to my routine. So that's a bonus right?
I'm slowly adding more mileage to my weeks as I get closer to the half-marathon and to my marathon. February will be a month of change and facing my fears.
Last night I piggy-backed on Karen's marathon training group where she had a speaker from Ignite Fitness. He spoke about the benefits of... you guessed it... CrossFit.
I'm checking out a class Saturday morning with a few others from the group. I am convinced. I am going to get over my fear this month.
Meanwhile my legs are a little tight this morning. I ran a 7 km tempo run with the group. I was gasping for air for the second half. I started way too fast. I didn't mind though because it allowed me to gauge where I am right now in terms of speed. I hope to join her group when I can for the tempo runs.
Lori and I grabbed a few beers after my run. She wants to pace me for the half-marathon. She seems to think I should aim for 1:50 but I am not sure I am there yet. We'll see. Never say never.
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