LSD with company

I met Karen at 8:30 a.m. my 30 km LSD run. She's leading the Running Room's marathon group. Woody's marathon is a week earlier than Calgary so we're pretty much at the same spot in our training. 

We ran the country road route that she usually runs with her group. We started at the Running Room and ran straight down the Delburne Highway (19 Street) until we reached one of the range roads and turned down it for a few more kilometres. We passed farms, fields and country homes. It was an out and back so we turned around at the 15 km mark. 

You know I haven't run with anyone in a really long time, especially on a long run. It was really good to have the company. I don't know Karen that well so we got know each other over the three hours. 

I like Karen. She's genuine and has a big heart. I'm going to try to run with her group on the odd Sunday. 

I didn't sleep well the night before so I was pretty groggy for the first 5k or 6k. I wore my CamelBak for the first time in about a year. I wasn't adequately hydrated so I needed as much water as I could carry. 

We aimed to keep our pace at 6:30. I was in charge of our pace until my watch died. Fortunately it decided to die when we were only a kilometre or two away from our starting point. We did 10 and 1s. I don't usually do them. But I didn't mind this week. They really do help extend the long runs. 

We did speed up a few times and skipped a couple walk breaks. In the end it was a solid long run. I'm really happy. This week I will focus on my tempo runs and hills. 

Hill repeats on a Wednesday in a pink skirt and ruby red Mizunos

I sound like a broken record (or is mp3?). Every time I go to CrossFit I discover another of my weaknesses. This time, it's my tight shoulders and upper back.

I blame the joys at having a desk job. I must learn to stretch more often. Last night I researched exercises for loosening up my shoulders and upper back.

Straight away I did some mobility exercises and stretches before I went to work. I was conscious of my posture throughout the day. Now the key is to keeping this up. I have to make this a priority otherwise it will restrict my mobility further.

****
It was +7C when I got off work tonight. I immediately changed into my running skirt (sans tights) and pulled on my new ruby red Mizunos. I was so pumped to run.

It's Wednesday so that means – hill repeats!

I wasn't alone in my hill punishing glory. Others were out doing repeats. Seems I wasn't the only one who caught spring fever.

I did about 20 repeats all together and a 11 km run. I just wanted to keep going but I know in the long run I need to strick to my training plan. My new ruby reds were light on my feet. They feel just right. I have a feeling it's going to be a good race season.

Limitations only exist if you let them

This was a fall back week in my training schedule. I ran 48 kms and endured 3 hours of CrossFit. I threw in the extra CrossFit workout because Carleigh was visiting and I wanted her to check it out. We went to the Saturday morning class. I even bullied @suzesilver into joining us.

Our skill was the deadlift. This is a great exercise for just about every body part including the core, shoulders, back and legs. It's been a really long time since "pumped"iron and I am really enjoying the skills we're learning through CrossFit.

I didn't have too much trouble with my form or the weight. We did a few sets of 5 lifts before we moved on to our workout of the day (WOD).

Our WOD was box jumps and push ups. We started with 2 box jumps, 2 push ups in one minute. Then we did 4 and 4 in one minute and so on until we ran out of time. I nearly finished 16 and 16. I liked the jumping. It's the push ups that I struggled with.

Carleigh said she loved every minute of it. Now she's going to check out this new CrossFit gym that opened in Edmonton. Score one for Team Rhyno!

Today I ran 20 kms. It felt harder than last week's 26 km-LSD. No doubt, it was the extra CrossFit workout and the alcohol that I consumed this weekend that weighed me down.

No worries. I won't beat myself up. This was a good training week.

Men vs. Women: in Video

Need some inspiration? Check out this fun Nike commerical. 

It's about progress, not perfection

I got to thinking about my training for my first marathon when I running hills yesterday. In my head, I was going over the things I ought to change.

One thing I will not do again is.... run a trail half-marathon a month before the race. I refuse to get injured.  

This time around, I find I am not battling with self-doubt as much. My biggest challenge is believing in myself. Without no support system, I can get down on myself. I feel confident because I know I can finish.

But my goal is no longer "just to finish." I want to finish strong and faster. I have a lot a work ahead in the next 10 weeks to make this happen.

In all honesty, I'm off to a good start. My diet is cleaner and greener. And I am getting even more consistent with my training as the days and weeks go by.

I still have a long way to go with my tempo runs but I know it's just a matter of time (and better weather).

Although I've only been doing Crossfit for less than 2 months, I feel stronger when I run. It's probably all in my head but I feel good. I know if my body is sore today, it will be stronger tomorrow.

(Yes, I know in my last post I was was whining about my progress. I've come to grips that it will take time.) 

Working hard to be stronger: CrossFit

I can't tell you how frustrated I am with myself. Okay yeah I probably could but you don't want to read about my whining, now do you?

Anyway I am struggling with some of the CrossFit workouts lately. Don't get me wrong. I fully understand it will take time to build strength especially in those muscles I never use. I hate to use the word but I feel so "weak" when it comes to my upper body strength.

I promise you, loyal reader, I never give up. I just put so much pressure on myself to be "better" or "stronger." Practicing patience has never been my strong points. So please be patient with my whining. I promise it will only last for a few more months.

Besides CrossFit, I squeezed out a heart-pumping 6 km directly from work. It was just want I needed. My scheduled tempo run will have to wait until Thursday. Tomorrow it's back to the hills. 

You can do it with some positive vibes. Really. You can.

Some days I feel like my life is one hot mess. Today was one of those days but I know it's just one of those days. You can't feel 100 per cent, every day, right? 

On days like today I like to count my blessings. Life could be much worse. I'm a big fan of motivational quotes. These days they are everywhere. I know if @carleighwest is reading this right now she's probably screaming in horror. Sorry, Carleigh. 

St.Patty's Scurry in Red Deer in Photos

I celebrated St. Patty's Day a day late with my LTR group and others from the Running Room. For many runners, it was their first 5k! I snapped a few pics with my trusty iPhone.

My New LSD Run Playlist

A change in music always keeps me running happily along. I made a new playlist for my LSD. Sometimes I get sick of the same songs over and over again. New tunes was just want I needed to clock 26 km this afternoon.

Feel free to add some of my favs to your list:

1) I Can Change by John Legend featuring Snoop Dogg

2) Let's Get Lifted by John Legend 

3) Pumped up Kicks by Foster the People

4) Countdown by Beyoncé

5) Dog Days Are Over by Florence and the Machine

6) Waka Waka (This time for Africa) by Shakira

7) Super Bass by Nicki Minaj

8) Ordinary World by Duran Duran

9) Crazy by Gnarls Barkley

10) Me and Bobbie McGee by Janis Joplin

11) Haven't Met You Yet by Michael Bublé

12) Start Me Up by the Rolling Stones

13) T.H.E by will.i.am featuring Jennifer Lopez and Mick Jagger

14) Good Life by OneRepublic

15) We Found Love by Rihanna

16) Forever by Drake

17) Headlines by Drake

18) Intergalactic by the Beastie Boys

19) Set Fire to the Rain by Adele

20) Times they are a Changing by Bob Dylan

21) Twenty-one by the Cranberries

22) Smiley Faces by Gnarls Barkley

High on my LSD run

All the odds were stacked against me. If this past week had anything to do with it I would have a crap run. I lost an hour a sleep a night because of daylight savings. I was not recovered from CrossFit. And I had my period.

I could have easily skipped my LSD run or complained every bloody minute of the 26 kms.

But that wasn't the case at all. I loved every (well almost every) minute.

I started out a little later than I would have liked (again). Sometimes it's just so hard to get up early after a long week. I decided to try the same route as last week with a few turns here and there.

I avoided the Heritage Ranch trails again. Last week there was a lot of snow on them and I didn't want to take the chance the trails would be snowy and muddy again.

I turned down Ross Street off of 32nd Street. I ran through the downtown core before retracing my tracks back to 32 Avenue. I ran to Gaetz Avenue and crossed to Taylor where I ran over the Taylor bridge and headed on Kerry Wood another kilometre and turned around and headed home.

Done. 26 kms. Bam.

Mostly I felt light on my feet. I wasn't tired nor did my legs feel heavy. I take this as a good sign. I zoned out for the first 5k. I had to take a pee break in the bushes on 32 Avenue near the turn off for the Canyon Ski Hill. I was adequately hydrated. That made a huge difference.

I stopped again at the 12k mark to pee and take a gel. For once I wasn't starving during my LSD. I ate a hearty breakfast of amaranth mixed with quinoa porridge, coffee and green smoothie. This may be my new go-to brekky.

I had an ice bath immediately after I ripped off my clothes in my apartment. I want a nice recovery. Last week I forgot to ice my legs. It took me a few days to recover. I don't want to make that mistake again.

70 days to Calgary and I feel fine.

Highlighting my weaknesses: Crossfit

Tonight's Crossfit workout put me in my place – the weak one. I knew it would be tough. My chest and triceps were still screaming from Tuesday.

That's what happens when you come back after a three-week hiatus. Sigh. Like Curtis told us on Tuesday, we would add weight to our chest press.

We warmed up with the bar before we added weights or in my case... attempted to add weight. My partner added 20 pounds to the 35 pound bar.

Not a chance. My arms and chest were not having it. We removed the weights and I proceeded to do sets with the bar alone. My partner, on the other hand, was a rockstar. She was pressing like double the weight of my bar.

Yes. I am an upper body weakling. This is not news. I joined Crossfit to improve my overall body strength.

When I'm in the moment though I can't help but feel I have such a long way to go. True, it will take time to build strength like everything else.

I'm an impatient person. I want strength now.

We moved on to our WOD – 10 reps of dumbell presses on our back followed my burpees in eight minutes. I was so out of it, I couldn't be bothered to mark my reps with chalk. I think I was done even before we started.

Somehow I gathered what strength I had and finished the WOD. I felt like crying. All week I felt like crying. My period put me on an emotional roller coaster this week.

Don't you hate when that happens? I just have to remind myself, I will get stronger. I remember when I first started running with Dan and Karen, I could barely run 3km without huffing and puffing. Now look at me. I am a rockstar. Must learn to practice patience.

Mean people in a mean world: Non-runners

I was a little annoyed. Okay.... more than annoyed when someone made a snarky remark about my plans for the evening. She had asked what I was going to do.

Without hesitation I replied, I had to run hills. She said something like "geez that's your life and all that you do" in a mocking tone.

I was taken back. I'm more than just a runner. Yes, I obsess with my training schedule. I have to. Otherwise I wouldn't get the work done.

Maybe I talk about it too much? I apologize if my passion is a little too much for others to handle.

So yes tonight, I ran hills.

Running has become huge part of my life. I can't remember what my life before I laced up my sneakers for the first time. I am healthier. My head is clearer. I can handle stress much better. My outlook on life has greatly improved.

Do I make a snarky remark when I pose the same question and the person responds, "ahh.. nothing?" No I do not. I'm a little more opened-minded.

Sometimes I just get frustrated with people who judge me because I am doing something I love and something that happens to be ...  um... a healthy thing. Why are people so mean?

Let me set the record straight. I am not just a runner. I am strong woman who happens to be active. I write stories for a living and I am a darn good photographer. I'm a volunteer. I'm a hiker. I'm a traveller. I am a friend. I am a believer. I am such more than someone who says they are going to run hills on a Wednesday.

Don't judge a book by just glancing at the cover.

Building the house

I returned to Crossfit tonight after my three-week hiatus. I was nervous about going back. I'm not one of those people who signs up for something and stops only after a few classes. That's just not me.

You know the last couple weeks I either had to work nights or I had to run. Now I'm back on track with my soon to be twice weekly habit.

We focused on building chest and upper body strength with – chest press, dips and my personal favorite favorite, pushups. Not!

There were a few new faces in the class. Our instructor made a joke that he forgot my name because I haven't been there in so long.

I hate pushups. Mainly because of my weak upper body strength. Tonight I didn't mind them too much. Curtis showed us how to do proper ones. I think I've been doing them wrong all my life.

No wonder I've had such a hard time doing them. Or maybe I just turned into superwoman overnight. (Not likely).

The workout was a good balance because I worked hard on my tempo run earlier today. It's always challenging coming back after a break but I am super excited to get back into it.

Give me Vitamix

Right so everyone knows I am obsessed with green smoothies. I've nearly kicked my bread habit. (A few hiccups along the way involving late night drinks and pizza) I feel awesome. I don't know if it's the green smoothies or the reduction of wheat in my diet.
I still really, really want a Vitamix. Watch this video and you will understand why. 

The World needs more Runners

My 10-week journey as a Learn to Run coach for Red Deer's Running Room ended last evening.

Chaos aside it was a wonderful experience to introduce new people to running. Watching their confidence and fitness grow was very rewarding.

I know that sounds pretty cheesy (especially coming from me) but it was amazing! I can remember every run and every complaint.

As the weeks progressed, the smiles increased and the complaints decreased.

I asked everyone to share what they learned from the experience and their future running plans.

I am thrilled to say everyone is either signing up for a new clinic or will continue running on their own. Awesome.

The world needs more runners.

Bringing the temp to my run

You know you haven't been keeping up with tempo runs when.... you suck. Busted.

Tempo runs are meant to improve your lactate threshold. In other words, they will help you run faster.

In the first 7 weeks of my training schedule, my tempo runs are 6k. This week it bumps up to 10k for another few weeks before dropping down to 6k for the remainder of schedule.

I haven't done a solid 6k tempo in weeks. Today's 10k tempo was not easy. They are not supposed to be easy. This I know. You are supposed to feel uncomfortable. I have that down pat.

My suggested pace is 5:24. I ran everywhere from 4:45 to 5:50. My pace was all over the map.

I gasped for air for most of the last 5k but I felt pretty good when I finished. I didn't hit the actual pace. Practice makes perfect, right?

Tired runner

I don't think my legs have forgiven me for Thursday's run. I attempted a 10k this afternoon. I don't know if it was the wind that I was running into or that my legs were not recovered from the 23k run. My legs felt like heavyweights.
Not good. I had two options. I could either run the 10k and hate every minute of it or cut the run to 6k and feel reasonably okay when I was finished. I chose the latter. There's no point pushing myself when I am not feeling the run. At least I got my blood flowing for half an hour or so.
I'm slightly tired from last night too. I met @suzesilver for a snack and then @gillberg18 for coffee. I didn't get home until almost midnight. I didn't sleep well either. Ugh. Rough day, I know.
I'm turning in early. We turn our classes ahead one hour tonight so I doubt it will make a big difference. (Yes, I am in a whining mood). 

Jumping in puddles: 23 km LSD run

I ran through puddles. I jumped over snowdrifts. Of course, my feet were soaking wet but I didn't care. Today I was SuperWoman. 

Thursday was supposed to be a 6k steady run. Instead I ran my LSD run because I had the day off from work.

Our glorious Mother Nature showed her sunny side. We enjoyed a balmy +2 in Red Deer. We needed it after these last two weeks of random snow storms and cold snaps. I embraced the sun. 

But as you can only imagine... it was going to be a messy affair. 

Think lots of snow. Throw in warm temperatures. The Great Melt was about to flood Red Deer.

As always my challenge was finding new routes so I don't get bored or have to double back to make up distance. 

Running on the sidewalks was my only true option. 

So I took off on 54th Avenue/Riverside Avenue and headed to 67 Street/Highway 11. I ran straight and I turned on to 30 Avenue until I reached 32 Street. Up until that point, the sidewalks were mostly bare. Meaning my feet were still dry but this didn't last long. 

I continued on 32 Street past RDC. I turned down Webster Street to Heritage Ranch. I was at about 17k when I got to the entrance so I decided to give the trails a go. They were a snowy mess. I felt like I was back at the Hypo in Edmonton. Ugh. 

With knees high and lots of sliding, I ran through the trails to Bower Ponds, past my apartment, back on to 54 Street and home. Whew!

I used my new R20 Revenge fuel belt to carry water and a couple gels. I picked it up at the Running Room last night. 

I've needed something new to carry water for awhile. I get tired of wearing my Camelbak. 

This belt was pretty awesome. I loved it not only because it was pink. I loved that I could easily grab my water bottle and put it back in the hostler without stopping or dropping it. 

The belt is velcro. I like this too because I didn't have to mess with buckles and snaps to put it on and take it off. 

I love these runs when everything falls into place. Don't you?

My new kicks: Wave Elixir 7

These purple beauties are taking me to the Calgary marathon. Aren't they pretty?

I finally buckled down and bought a new pair of sneakers. My old Mizuno Wave Enigmas have taken a beating this winter and from all the marathon training last summer. Yup, time for new ones.

I'm a neutral shoe but these felt right. I'm waiting until the snow melts (soon?) before I give 'em a run.

Here's a little blurb on wave technology from Mizuno:
Unlike other shoe technologies, as your foot touches the ground, Wave actually reduces and redirects impact forces away from your foot. Wave acts much like your car’s suspension—offering cushioning and keeping your foot centered in your shoe throughout your stride. Our engineers have developed multiple Wave shapes, so we can gear different shoes to fit the unique strides of different runners. And Wave’s compact form keeps the shoe sleeker and lighter than competitive systems. So whether you’re jogging around the neighborhood or blasting past the 20-mile marker, Wave always feels amazing underfoot.

• Disperses impact forces away from foot
• Progressive, tunable support
• Lightweight, compact, responsive
• Doesn’t break down over time

Brief training update

Monday's big dump smashed any hopes I had to run my tempo run this morning. Instead I switched things up and focused on strength.

I ran a challenging 6k through knee deep snow and slippery roads. I ran up and down hills. I used my "high knees" to make my way through the snowbanks. I reckoned if I was going to work hard, I was going to work hard.

My legs will likely feel it tomorrow but right now I feel fabulous. The sun is shining. With any luck, it will melt all this crap snow within a couple days.

Next up this week for training will be my tempo run, more steady runs and a 23k LSD run on Sunday.

LTR runners rock the Red Deer snowstorm

This morning I sent out my weekly email around 10 a.m. I told my group to be strong and brave the late winter storm. I expected the snow to stop midday. Nope. It snowed and snowing causing havoc and accidents on the Central Alberta highways.

I told our speaker not to risk his life. We would simply reschedule. Imagine my surprise to have three runners and one walker show up tonight. Debbie gets the gold medal because she drove an hour in the storm for today's session. 

We bumped up our time up to 10 and 1s this week. I was determined to make my small group run. We waded through deep snow to find a service road that was reasonably bare. We ran loop after loop until we had finished our scheduled time. 

It was one of those nights when you could have easily called it quits. I am so proud of everyone. They rocked it!

I've joined the Green Smoothie Revolution

Remember earlier this week I bought the Green Smoothie Bible? 

Done. And it's a great read. The author explains the benefits of drinking green smoothies and shares some tasty recipes.

So what are green smoothies? 

Simply put they are fruit smoothies with green leafy veggies like spinach, bok choy, kale, lettuce, cilantro, parsley, swiss chard etc. 

Green in colour, the smoothies are yummy and they taste like fruit. 

What's the big deal?

Honestly for me, the smoothies have helped me kick my terrible breakfast and snacking habits - toast, toast and more toast. I've always loved fruit smoothies. I started researching about the benefits of the green and everything just clicked. I am a big salad gal. I love veggies. But some days I suck and I don't get my recommended daily greens and fruits. By drinking a green smoothie, I am getting a little extra nutritional goodness every day. Salad in a smoothie? Indeed. 

No fail green smoothie recipe: greens + fruit + water = A tasty green smoothie

Add a little sweetness if you choose. Generally I use a dab of agave nectar. 

I've been experimenting all week. I used cilantro, kale, spinach (tried and true) and swiss chard. I've added pear, apple, banana, frozen mango or raspberry, and avocado as my fruits. I've tried to keep it simple. I choose one fruit and a banana and my greens.

Of course my blender went on the fritz. 

My kitchen is now without blender. Fortunately I still have my one glass smoothie maker. For now it will do. In the long run (this week) I need to pick up a new one. My old one was a cheap model and it gave me a good run. I want to invest in a solid blender. I covet the Vitamix. Sadly it is not in my future. I'll go with either a Cuisinart or a KitchenAid. Any other suggestions? 

Scheduling my training

Tonight I ran a solid 8k. Thankfully my legs have forgiven me from last weekend's beating. I put running on the back burner this past week to recover. 

I'm starting to get excited about running the Calgary marathon (85 days and counting). Carleigh and Jon said they would sign up to volunteer. (I may just convince @suzesilver to volunteer too.)

It's nice to have a schedule to follow. I hope to find my training rhythm in no time. I'm crossing my fingers that Mother Nature will help me out and melt all this snow away. 

My long run for this week is 19k. My LSD runs are always on Sundays. However, I'm volunteering at Red Deer's Hypothermic Half and I have my clinic group in the morning so this Sunday is out of the question. 

I don't think it will matter too much this week. I want to get back to my long run Sunday routines. 

I should be running 6 days a week according to my schedule. I have to fit Crossfit in too. Likely I will do it instead of a steady run on Thursday.

Here's a glimpse of my training schedule:

Monday – Rest

Tuesday – Tempo (6k or 10k)

Wednesday – Hills (Speed replaces hills starting in April until the marathon)

Thursday, Friday and Saturday – Steady run (6K, 10k, 6k)

Sunday – LSD run (up to 32k)

Feel free to ask about my training. Now that you know what I'm supposed to be doing for the next 85 days, don't hesitate to call me on it if I'm slacking off.